When seated, keep these tips in mind: 在坐立時，記住以下幾點：

Choose a chair that allows you to rest both feet flat on the floor, while keeping your knees level with your hips. If necessary, prop up your feet with a footstool or other support.

座椅選擇要求：在保持膝蓋與臀部在一個水平線的同時，能使雙腳掌平放在地上休息。如有必要，用腳凳或其它支持物墊起雙腳。

Sit with your back firmly against the chair. If necessary, place a small cushion or rolled towel behind the curve of your lower back.

保持后背緊靠椅背。如有必要，在后背下部的彎曲后面放置一個小靠墊或是卷起的毛巾。

Stretch the top of your head toward the ceiling, and tuck your chin in slightly.

頭向上抬起，頭頂與天花板保持平行，并將下頜稍稍向內收攏。

Keep your upper back and neck comfortably straight.

保持后背上部和頸部舒適挺直。

Keep your shoulders relaxed — not elevated, rounded or pulled backward.

保持雙肩放松——不要聳肩、垂肩，也不要向后用力。

Keep your shoulders straight 保持雙肩挺直

Whether you're sitting or standing, pay attention to the position of your shoulders. Slouching or rolling your shoulders forward shortens your chest muscles and reduces their flexibility. On the flip side, pulling your shoulders too far back causes your abdomen to stick out too far in front.

無論是站立還是坐立，要注意肩膀的位置。肩膀低垂或是內旋會使胸肌縮短并且彈性降低。反之，將肩膀向后拉得過遠，則會使腹部過度前凸。

Check out your reflection 對鏡檢查

To see if you're keeping your shoulders straight, stand in front of a mirror or ask someone else to evaluate your shoulder position. Aim to keep your shoulders in the same position as shown in the image on the left.

站在鏡子前或是讓別人來檢查你雙肩的位置，看看雙肩是否挺直。目的在于雙肩保持在和左圖相同的位置上。

It all adds up 總結

Although good posture should be natural, you may feel wooden or stiff at first if you've forgotten the sensation of sitting and standing up straight. The key is to practice good posture all the time. You can make improvements at any age. Stretching and core strengthening exercises can help, too.

盡管正確的姿勢感覺起來應該是自然的，但如果你早忘了如何坐直和站直，那一開始做起來可能會感到呆板和僵硬。關鍵在于時刻保持正確姿勢，在任何年齡你都能得到改善。伸展運動和核心肌群訓練也能有所幫助。