If you have bad posture, don’t lose hope. You can do some things to help keep your spine in its proper place. The first step is to recognize common habits that impact the way you hold your body. You may need to change to a new chair, desk, or bed.
With practice, you can train yourself to have better posture. Stand with your head, shoulder blades, and lower back against a wall. Place your feet apart as wide as your hips and keep your head directly over your spine. Practice breathing deeply, not in a shallow way. A doctor or physical therapist may also give you stretches to do.
Try this exercise to make the muscles in your upper back, shoulders, and trunk stronger. Lie on your stomach and bend your elbows into a W shape. Then, reach your arms up into a Y shape above your head. Last, lower your arms into a T shape. Maintain each pose for three to five seconds. Do three to five sets of 12 reps for each exercise. You’ll be on your way to a healthier spine in no time!
如果你的姿势不良，不必灰心。你可以用一些方法帮助使脊椎维持在正确的位置。第一步，要先辨认影响你维持身体姿态的常见习惯。你可能需要换一张新椅子、桌子或床。
透过练习，你可以训练自己拥有更好的姿势。站立时，让头部、肩胛骨和下背部靠在墙上。双脚打开与臀部同宽，并保持头部在脊椎正上方。练习深呼吸，不要以浅浅的方式呼吸。医生或物理治疗师也可能会让你做一些伸展运动。
试试这个运动来增强上背部、肩膀和躯干的肌肉。俯卧，将手肘弯曲，形成 W 形。接着，将手臂向上举过头顶，形成 Y 形。最后，手臂向下形成 T 形。每个姿势维持 3 到 5 秒。每个动作做 3 到 5 组，每组 12 次。你很快就会拥有更健康的脊椎！
1. proper (adj.)适当的；正确的
You won’t be able to open this computer’s case without the proper tool for it.
2. apart (adv.)分开地；隔开地
Make sure Daphne and Tim sit apart when we have dinner, or they’ll start a fight.
3. breathe (v.)呼吸
Derek couldn’t breathe well for quite a while after laughing hard at his friend’s jokes.
4. shallow (adj.)（呼吸）浅的，弱的
Roy’s breaths became shallow and rapid while he was waiting nervously for the interview.
5. trunk (n.)（人体的）躯干
Tyler stood patiently as the man took measurements of his trunk for his suit.
6. elbow (n.)肘
Joseph hit his elbow on the corner of the table by accident and cried out in pain.
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