快速矫正坐姿的几条建议• If you sit at a desk all day, don't perch on the edge of your seat at work trying to sit up straight. The best thing you can do is scoot your hips and butt against the back of the chair, and use it for support -- that's what it's there for. You have to support your spine. Your muscles are going to get tired, they will fatigue and you'll slowly start slumping down. • Get up frequently and walk around. (I wear a Jawbone fitness tracker that vibrates when it senses that I haven't moved in a long time. I also sometimes set my phone alarm to go off every 30 minutes, and I do jumping jacks. Sometimes.) • If you carry a heavy shoulder bag, make sure to carry it on both your right and left shoulder, switching off as each gets tired. Even better: wear a cross-body bag so that the weight's more evenly distributed. • Work out your core. Never mind a six-pack -- you need to concentrate on the transverse（横向的） abdominus（腹肌）, the deep abdominal muscle that acts as a "corset" around the lumbar spine. To do this: lay on your back with your knees bent, put your hands on your hips, breathe normally, and pull your belly button straight down to your spine. You don't want your pelvis to tilt or lift, which is why you have your hands on your pelvis. Hold it for 5 seconds and repeat. Once you get it, you can do it all the time, just sitting at work and it becomes a habit. • You can work on your posture in a more hard-core way at the gym, too. • Sullivan recommends focusing on the upper back and shoulder muscles. One of her favorite exercises is having clients stand up against a wall, with their hips touching the wall. Put a tennis ball between your shoulder blades and try to squeeze the ball. Rows are also excellent for improving posture, since it causes you to pull your shoulders up and back.
