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Sitting in an awkward position for a long time can promote poor posture,
長時間別扭的坐姿會進一步加重不良姿勢，
and so can using computers or mobile devices, which encourage you to look downward.
電腦和手機的使用也會有同樣效果，因為電子產品會促使你向下看。
Many studies suggest that, on average, posture is getting worse.
很多研究表明，通常來講人們的姿勢越來越糟糕。
So what does good posture look like?
所以正確的姿勢看起來是什么樣的呢？
When you look at the spine from the front or the back,
當你從前方或者后方觀察脊椎時，
all 33 vertebrae should appear stacked in a straight line.
所有的33根脊椎骨看起來應該在同一條直線上。
From the side, the spine should have three curves:
從側面觀察，脊柱應該有三個曲線。
one at your neck, one at your shoulders, and one at the small of your back.
一個在脖子處，一個在肩膀處，還有一個小彎曲在背部。
You aren't born with this s-shaped spine. Babies' spines just have one curve like a "c."
這個S曲線不是與生俱來的。嬰兒的脊椎只有一個弧度，就像字母C一樣。
The other curves usually develop by 12-18 months as the muscles strengthen.
其他的彎曲通常會在12-18個月發育成型，與肌肉力量的增長同步。
These curves help us stay upright and absorb some of the stress from activities like walking and jumping.
這些彎曲幫助我們直立，并幫助我們分擔一部分來自于走路和跳躍的壓力。
If they are aligned properly, when you're standing up,
如果它們被排成一條直線。當你站立時，
you should be able to draw a straight line from a point just in front of your shoulders,
你能夠畫上一條直線，從你的肩膀正前方經過
to behind your hip, to the front of your knee, to a few inches in front of your ankle.
臀部的正后方、穿過膝蓋的前方，直到你腳踝前方幾英寸。
This keeps your center of gravity directly over your base of support,
這讓你的重心正好在你的支撐面的正上方，
which allows you to move efficiently with the least amount of fatigue and muscle strain.
讓你能夠更有效率的移動，同時減少了肌肉的繃緊與疲勞。
If you're sitting, your neck should be vertical, not tilted forward.
如果你正坐著，你的脖子應當是豎直的，而不是向前傾斜。
Your shoulders should be relaxed with your arms close to your trunk.
你的雙肩應當放松，雙臂靠近軀干。
Your knees should be at a right angle with your feet flat on the floor.
你的膝蓋應在正確的角度，且腳掌平放接觸地面。
