偶遇一只露娜 发表于 2024-9-5 09:39:18

“挺胸抬头”其实不是最健康坐姿，这样坐才最健康！

<!----><style type="text/css">html{font-size:375%}</style><link href="https://pic.app.yilongnews.com/frontend/web/static/publish/css/style.css?v=20240712" rel="stylesheet" position="1" data-qf-origin="/frontend/web/static/publish/css/style.css?v=20240712"><!--    付费贴-->    <div class="preview_article ">            <!---->    <section style="-webkit-tap-highlight-color: transparent; margin-bottom: 0px; outline: 0px; letter-spacing: 0.544px; text-wrap: wrap; background-color: #ffffff; visibility: visible; text-indent: 2em; line-height: 1.6em; font-family: 'PingFang SC', system-ui, -apple-system, 'system-ui', 'Helvetica Neue', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;"><span style="font-size: 16px; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, 'Helvetica Neue', 'PingFang SC', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;">在孩童时期，经常会听到家长在我们学习时要我们&ldquo;端正坐姿，抬头挺胸&rdquo;。但是<span style="font-size: 16px; -webkit-tap-highlight-color: transparent; outline: 0px; visibility: visible; color: #007aaa;"><strong style="-webkit-tap-highlight-color: transparent; outline: 0px; visibility: visible;">抬头挺胸其实不是最健康的坐姿</strong></span>。</span></section><section style="-webkit-tap-highlight-color: transparent; margin-bottom: 0px; outline: 0px; letter-spacing: 0.544px; text-wrap: wrap; color: #222222; background-color: #ffffff; text-align: center; visibility: visible; line-height: 1.6em; font-family: -apple-system, BlinkMacSystemFont, 'Helvetica Neue', 'PingFang SC', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;"></section><section data-mpa-template="t"><section style="padding: 10px; text-align: center; visibility: visible; box-sizing: border-box;"><section style="padding-bottom: 6px; display: inline-block; border-bottom: 1px dashed #333333; visibility: visible; box-sizing: border-box;"><section style="padding: 5px 1em; font-size: 16px; letter-spacing: 1px; background: #007aaa; visibility: visible; box-sizing: border-box;" data-brushtype="text"><strong style="visibility: visible;"><span style="color: #ffffff; visibility: visible;">抬头挺胸不是最健康的坐姿</span></strong></section></section></section></section><section class="" style="-webkit-tap-highlight-color: transparent; margin-bottom: 0px; outline: 0px; letter-spacing: 0.544px; text-wrap: wrap; background-color: #ffffff; visibility: visible; text-indent: 2em; line-height: 1.6em; font-family: 'PingFang SC', system-ui, -apple-system, 'system-ui', 'Helvetica Neue', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;"><span style="font-size: 16px; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, 'Helvetica Neue', 'PingFang SC', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;">脊柱的生理曲度是凸凹结合的，颈椎和腰椎是向前的生理前凸，胸椎和骶尾椎是向后的生理后凸。当我们用力地抬头挺胸时，会加大颈椎的前凸曲度，颈椎承受的负荷增加。</span></section><section style="-webkit-tap-highlight-color: transparent; margin-bottom: 0px; outline: 0px; letter-spacing: 0.544px; text-wrap: wrap; background-color: #ffffff; visibility: visible; text-indent: 2em; line-height: 1.6em; font-family: 'PingFang SC', system-ui, -apple-system, 'system-ui', 'Helvetica Neue', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;"><span style="font-size: 16px; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, 'Helvetica Neue', 'PingFang SC', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;">胸椎原本后凸的曲度被人为地用力挺直，加大胸椎负荷的同时，因为脊柱的一体化特性，腰椎也会代偿性的前凸角度变大，增加腰椎间盘的压力。</span></section><section class="" style="-webkit-tap-highlight-color: transparent; margin-bottom: 0px; outline: 0px; letter-spacing: 0.544px; text-wrap: wrap; background-color: #ffffff; visibility: visible; text-indent: 2em; line-height: 1.6em; font-family: 'PingFang SC', system-ui, -apple-system, 'system-ui', 'Helvetica Neue', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;"><span style="font-size: 16px; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, 'Helvetica Neue', 'PingFang SC', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;"><span style="font-size: 16px; -webkit-tap-highlight-color: transparent; outline: 0px; visibility: visible; color: #007aaa;"><strong style="-webkit-tap-highlight-color: transparent; outline: 0px; visibility: visible;">这样整个脊柱都会处在一个错误的力线上，相关的椎间盘、韧带、肌肉都会出现疼痛和慢性病变。</strong></span>过度的挺胸也会使我们的肋骨外翻，影响我们呼吸的辅助肌群&mdash;肋间外肌和肋间内肌的收缩，进而影响我们的呼吸功能。</span></section><section class="" style="-webkit-tap-highlight-color: transparent; margin-bottom: 0px; outline: 0px; letter-spacing: 0.544px; text-wrap: wrap; background-color: #ffffff; visibility: visible; text-indent: 2em; line-height: 1.6em; font-family: 'PingFang SC', system-ui, -apple-system, 'system-ui', 'Helvetica Neue', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;"><span style="font-size: 16px; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, 'Helvetica Neue', 'PingFang SC', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;">更何况，<span style="font-size: 16px; -webkit-tap-highlight-color: transparent; outline: 0px; visibility: visible; color: #007aaa;"><strong style="-webkit-tap-highlight-color: transparent; outline: 0px; visibility: visible;">&ldquo;抬头挺胸&rdquo;需要更多的肌肉参与，主观发力才能维持，很容易就肌肉疲劳了，</strong></span>而且在坐着时用力地抬头挺胸还会觉得腰痛。所以，我们选择一个使脊柱曲度得到最自然延展的姿势是最科学、健康的。</span></section><section class="empty_paragraph" style="-webkit-tap-highlight-color: transparent; margin-bottom: 0px; outline: 0px; letter-spacing: 0.544px; text-wrap: wrap; background-color: #ffffff; text-align: center; line-height: 1.6em; font-family: 'PingFang SC', system-ui, -apple-system, 'system-ui', 'Helvetica Neue', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;"><p class="qf_image big noneditable" contenteditable="false"><img src="https://pic.app.yilongnews.com/backend/20240905093645_24_FpX0PB177iMKaTVBce0F2HM_vWIO.png?watermark/1/image/aHR0cHM6Ly9waWMuYXBwLnlpbG9uZ25ld3MuY29tL2FkbWluX0ZwT1U5bEFZeUFOaU9YRlhEMExPWXVsTWJ2b24ucG5n/dissolve/80/gravity/SouthEast" alt="" width="575" height="326" data-qf-thumb="https://pic.app.yilongnews.com/backend/20240905093645_24_FpX0PB177iMKaTVBce0F2HM_vWIO.png?imageView2/2/w/1080|watermark/1/image/aHR0cHM6Ly9waWMuYXBwLnlpbG9uZ25ld3MuY29tL2FkbWluX0ZwT1U5bEFZeUFOaU9YRlhEMExPWXVsTWJ2b24ucG5n/dissolve/80/gravity/SouthEast" data-qf-origin="backend/20240905093645_24_FpX0PB177iMKaTVBce0F2HM_vWIO.png?watermark/1/image/aHR0cHM6Ly9waWMuYXBwLnlpbG9uZ25ld3MuY29tL2FkbWluX0ZwT1U5bEFZeUFOaU9YRlhEMExPWXVsTWJ2b24ucG5n/dissolve/80/gravity/SouthEast" data-qf-thumb-origin="backend/20240905093645_24_FpX0PB177iMKaTVBce0F2HM_vWIO.png?imageView2/2/w/1080|watermark/1/image/aHR0cHM6Ly9waWMuYXBwLnlpbG9uZ25ld3MuY29tL2FkbWluX0ZwT1U5bEFZeUFOaU9YRlhEMExPWXVsTWJ2b24ucG5n/dissolve/80/gravity/SouthEast" /></p></section><section data-mpa-template="t"><section class="" style="padding: 10px; text-align: center; visibility: visible; box-sizing: border-box;"><section style="padding-bottom: 6px; display: inline-block; border-bottom: 1px dashed #333333; visibility: visible; box-sizing: border-box;"><section class="" style="padding: 5px 1em; font-size: 16px; letter-spacing: 1px; background: #007aaa; visibility: visible; box-sizing: border-box;" data-brushtype="text"><strong style="visibility: visible;"><span style="color: #ffffff; visibility: visible;">怎样坐更健康？</span></strong></section></section></section></section><section style="-webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 0.544px; text-wrap: wrap; background-color: #ffffff; visibility: visible; font-family: 'PingFang SC', system-ui, -apple-system, 'system-ui', 'Helvetica Neue', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;"><section style="-webkit-tap-highlight-color: transparent; outline: 0px; visibility: visible;"><section data-mpa-template="t"><section><section class="" style="padding: 1px 5px; font-size: 14px; white-space: normal; box-sizing: border-box;"><p style="border-color: #007aaa;"><span style="font-family: 宋体;"><strong>1.选择椅子</strong></span></p></section></section></section></section></section><section class="" style="-webkit-tap-highlight-color: transparent; margin-bottom: 0px; outline: 0px; letter-spacing: 0.544px; text-wrap: wrap; background-color: #ffffff; text-indent: 2em; line-height: 1.6em; font-family: 'PingFang SC', system-ui, -apple-system, 'system-ui', 'Helvetica Neue', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;"><span style="font-size: 16px; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, 'Helvetica Neue', 'PingFang SC', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;">首先，要选择一把合适的座椅。<span style="font-size: 16px; -webkit-tap-highlight-color: transparent; outline: 0px; color: #007aaa;"><strong style="-webkit-tap-highlight-color: transparent; outline: 0px;">座椅的高度应使你的双脚能够平稳地放在地面上，大腿与地面平行。</strong></span></span></section><section class="" style="-webkit-tap-highlight-color: transparent; margin-bottom: 0px; outline: 0px; letter-spacing: 0.544px; text-wrap: wrap; background-color: #ffffff; text-indent: 2em; line-height: 1.6em; font-family: 'PingFang SC', system-ui, -apple-system, 'system-ui', 'Helvetica Neue', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;"><span style="font-size: 16px; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, 'Helvetica Neue', 'PingFang SC', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;">座椅的靠背最好具有一定的倾斜度和弧度，能够贴合人体腰部的自然生理曲度并为腰部提供良好的支撑。<span style="font-size: 16px; -webkit-tap-highlight-color: transparent; outline: 0px; color: #007aaa;"><strong style="-webkit-tap-highlight-color: transparent; outline: 0px;">研究表明使用靠背可以减少脊柱和脊柱旁肌肉组织的压力，110&deg;~130&deg;的倾斜角可降低椎间盘压力，并显示脊柱肌肉的肌肉活动最少。</strong></span></span></section><section style="-webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 0.544px; text-wrap: wrap; background-color: #ffffff; font-family: 'PingFang SC', system-ui, -apple-system, 'system-ui', 'Helvetica Neue', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;"><section class="" style="-webkit-tap-highlight-color: transparent; outline: 0px;"><section data-mpa-template="t"><section><section class="" style="padding: 1px 5px; font-size: 14px; white-space: normal; box-sizing: border-box;"><p style="border-color: #007aaa;"><span style="font-family: 宋体;"><strong>2.保持脊柱的自然伸展</strong></span></p></section></section></section></section></section><section class="" style="-webkit-tap-highlight-color: transparent; margin-bottom: 0px; outline: 0px; letter-spacing: 0.544px; text-wrap: wrap; background-color: #ffffff; text-indent: 2em; line-height: 1.6em; font-family: 'PingFang SC', system-ui, -apple-system, 'system-ui', 'Helvetica Neue', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;"><span style="font-size: 16px; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, 'Helvetica Neue', 'PingFang SC', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;">坐位时，我们与椅子的唯一接触面是我们的骨盆，它也起到&ldquo;地基&rdquo;的作用，骨盆如果位置不好的话，我们的脊柱就没有办法得到有效的伸展。最正确的骨盆位置就是使坐位时我们的身体重量都作用在双侧的坐骨结节上，在结节的顶端有滑囊，滑囊分泌液体减少组织间的摩擦和压力。</span></section><section class="" style="-webkit-tap-highlight-color: transparent; margin-bottom: 0px; outline: 0px; letter-spacing: 0.544px; text-wrap: wrap; background-color: #ffffff; text-indent: 2em; line-height: 1.6em; font-family: 'PingFang SC', system-ui, -apple-system, 'system-ui', 'Helvetica Neue', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;"><span style="font-size: 16px; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, 'Helvetica Neue', 'PingFang SC', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;">怎么定位坐骨结节呢？当我们坐位时，摸到臀部下方的一个骨性突起就是坐骨结节。千万不要&ldquo;葛优躺&rdquo;，把压力放在尾椎骨上，那样我们的骨盆后倾，腰椎曲度变直，严重的会导致腰椎间盘突出。最好是双侧对称承重，不要跷二郎腿或者身体偏向一侧。这样容易骨盆侧翻，引起脊柱侧弯。</span></section><section class="" style="-webkit-tap-highlight-color: transparent; margin-bottom: 0px; outline: 0px; letter-spacing: 0.544px; text-wrap: wrap; background-color: #ffffff; text-indent: 2em; line-height: 1.6em; font-family: 'PingFang SC', system-ui, -apple-system, 'system-ui', 'Helvetica Neue', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;"><span style="font-size: 16px; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, 'Helvetica Neue', 'PingFang SC', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;">臀部和背部都应该得到椅子的有效支撑。<span style="font-size: 16px; -webkit-tap-highlight-color: transparent; outline: 0px; color: #007aaa;"><strong style="-webkit-tap-highlight-color: transparent; outline: 0px;">腰部不要悬空，背部要挺直，但不要过度僵硬，可以微微向后倾斜，</strong></span>使腰椎和胸椎保持自然的曲度。<span style="font-size: 16px; -webkit-tap-highlight-color: transparent; outline: 0px; color: #007aaa;"><strong style="-webkit-tap-highlight-color: transparent; outline: 0px;">微微收腹，</strong></span>以保持我们前后的肌肉平衡，也会使我们的骨盆更加稳定。</span></section><section class="" style="-webkit-tap-highlight-color: transparent; margin-bottom: 0px; outline: 0px; letter-spacing: 0.544px; text-wrap: wrap; background-color: #ffffff; text-indent: 2em; line-height: 1.6em; font-family: 'PingFang SC', system-ui, -apple-system, 'system-ui', 'Helvetica Neue', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;"><span style="font-size: 16px; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, 'Helvetica Neue', 'PingFang SC', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;"><span style="font-size: 16px; -webkit-tap-highlight-color: transparent; outline: 0px; color: #007aaa;"><strong style="-webkit-tap-highlight-color: transparent; outline: 0px;">双肩放松，自然下垂，</strong></span>不要耸肩或内旋肩关节（含胸）。<span style="font-size: 16px; -webkit-tap-highlight-color: transparent; outline: 0px; color: #007aaa;"><strong style="-webkit-tap-highlight-color: transparent; outline: 0px;">颈部保持自然伸直，不要过度低头或仰头，下颌回缩，有一种头顶向上延伸的感觉。</strong></span>眼睛平视前方，电脑屏幕应与视线平齐并且与人体的距离符合视力的焦距，避免用眼疲劳时，身体不自觉地前倾或者后仰调节焦距。</span></section><section class="" style="-webkit-tap-highlight-color: transparent; margin-bottom: 0px; outline: 0px; letter-spacing: 0.544px; text-wrap: wrap; background-color: #ffffff; text-indent: 2em; line-height: 1.6em; font-family: 'PingFang SC', system-ui, -apple-system, 'system-ui', 'Helvetica Neue', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;"><span style="font-size: 16px; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, 'Helvetica Neue', 'PingFang SC', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;"><span style="font-size: 16px; -webkit-tap-highlight-color: transparent; outline: 0px; color: #007aaa;"><strong style="-webkit-tap-highlight-color: transparent; outline: 0px;">手臂自然放在座椅扶手或桌面上，肘部呈90度弯曲。</strong></span>手部放松，不要过度用力握鼠标或键盘。如果需要长时间使用鼠标或键盘，可以使用手腕垫来减轻手腕的压力避免鼠标手。</span></section><section class="" style="-webkit-tap-highlight-color: transparent; margin-bottom: 0px; outline: 0px; letter-spacing: 0.544px; text-wrap: wrap; background-color: #ffffff; text-indent: 2em; line-height: 1.6em; font-family: 'PingFang SC', system-ui, -apple-system, 'system-ui', 'Helvetica Neue', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;"><span style="font-size: 16px; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, 'Helvetica Neue', 'PingFang SC', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;">有节律地进行腹式呼吸，有利于放松我们的颈部和肋间的呼吸肌群。</span></section><section style="-webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 0.544px; text-wrap: wrap; background-color: #ffffff; font-family: 'PingFang SC', system-ui, -apple-system, 'system-ui', 'Helvetica Neue', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;"><section style="-webkit-tap-highlight-color: transparent; outline: 0px;"><section data-mpa-template="t"><section><section class="" style="padding: 1px 5px; font-size: 14px; white-space: normal; box-sizing: border-box;"><p style="border-color: #007aaa;"><span style="font-family: 宋体;"><strong>3.动静结合，运动有道</strong></span></p></section></section></section></section></section><section class="" style="-webkit-tap-highlight-color: transparent; margin-bottom: 0px; outline: 0px; letter-spacing: 0.544px; text-wrap: wrap; background-color: #ffffff; text-indent: 2em; line-height: 1.6em; font-family: 'PingFang SC', system-ui, -apple-system, 'system-ui', 'Helvetica Neue', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;"><span style="font-size: 16px; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, 'Helvetica Neue', 'PingFang SC', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;">即使保持了最健康的坐姿，也不能长时间久坐不动。长时间坐着可能引发腰椎病和颈椎病、关节僵硬和肌肉退化、增加心脏病和高血压的风险等很多危害健康的疾病。<span style="font-size: 16px; -webkit-tap-highlight-color: transparent; outline: 0px; color: #007aaa;"><strong style="-webkit-tap-highlight-color: transparent; outline: 0px;">建议坐位时间不超过30分钟，就起身活动一下，</strong></span>可以做一些体操、颈椎操等。也可以站起来走动一下或者原地踏步，促进血液循环，预防久坐带来的各种健康问题。</span></section><section class="" style="-webkit-tap-highlight-color: transparent; margin-bottom: 0px; outline: 0px; letter-spacing: 0.544px; text-wrap: wrap; background-color: #ffffff; text-indent: 2em; line-height: 1.6em; font-family: 'PingFang SC', system-ui, -apple-system, 'system-ui', 'Helvetica Neue', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;"><span style="font-size: 16px; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, 'Helvetica Neue', 'PingFang SC', 'Hiragino Sans GB', 'Microsoft YaHei UI', 'Microsoft YaHei', Arial, sans-serif;">来源：人民日报、科普中国</span></section>    <!----></div>            

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