Name: 老是駝背？醫生教你幾分鐘找回好體態！ (How to Correct Your Posture within Minutes)
Uploaded: 2025-12-29T21:01:30.000Z
Duration: 6 min 33 s

Today, we're going to show you how to correct your posture within minutes.

今天，我們要教你如何在幾分鐘內矯正你的姿勢。

As you sit on your computer and hours go by, you're going to find yourself all of a sudden slouch forward.

當你坐在電腦前，時間一小時一小時過去，你會發現自己突然前傾駝背。

What's really wild about bad posture is that for every inch that your head goes forward this way,

關於壞姿勢，最驚人的地方是：每當你的頭向前傾一英吋，

off this neutral plane, you're adding 10 pounds of weight on the upper back and neck area.

就會在上背部和頸部增加大約10磅的負荷。

They go get the muscles worked on, they get an adjustment, but

他們去做肌肉放鬆、調整骨骼，但

they don't fix the underlying cause, which we're going to get into today.

卻沒有解決根本原因，而今天我們就要談這個。

After the exercise, I'm going to show you today, you're going to be really surprised how your neck is going to feel really loose

在今天我示範的運動之後，你會非常驚訝，感覺你的脖子變得非常放鬆，

and your muscles on your upper back are just going to kind of really loosen up.

上背部的肌肉也會徹底放鬆開來。

I think you're going to be surprised how much of that tension is connected just to your posture.

我想你會驚訝，原來這麼多的緊繃感，其實都和姿勢有關。

So stay with me, because once you hear and understand what I'm going to talk about, like, you're never going to have this problem again.

所以請繼續看下去，因為一旦你聽懂我要說的，你可能永遠不會再有這個問題。

Number one, your real problem is not that posture.

第一，你真正的問題不是你的姿勢。

問題在於一個叫做「筋膜」的東西。

Fascia is a connective tissue that surrounds everything.

筋膜是一種包覆全身的結締組織。

It literally molds your entire body into whatever shape it is right now,

它實際上塑造了你現在身體的整體形狀。

What it does is it adapts to whatever position you are in most of the time.

它會依照你大部分時間的姿勢來適應。

And for most people, they're sitting behind a computer, probably like you are right now.

而大多數人，大概像你現在這樣，都是坐在電腦前。

But today, we're going to show you how to undo it.

但今天，我們要教你如何解開這個問題。

Just a couple minutes every single night.

So in this first exercise that I'm going to show you, I'm going to use the bands, but

所以在第一個示範的運動裡，我會使用阻力帶，但

you can easily just use a broomstick or a pole.

你也可以很容易地用掃把或棍子代替。

You're going to actually take the band, and

you're going to put this band in back of your head and pull it back,

將阻力帶放在頭後方，並向後拉，

And then you're going to slowly tilt to your right side.

We're taking the fascia, and we're stretching it, and we're making it into a different shape.

我們在拉伸筋膜，把它改造成不同的形狀。

And then we're going to take it on the left side and do the same thing on this side right here.

So if you have a broomstick or some type of stick or something like this, okay.

如果你有掃把或類似的棍子，也可以使用。

We're just doing a lateral bending to the right,

and you're just going to do 10 times each side as the first exercise.

這個第一個運動，每側做10次。

This is going to really open your ribs, and

the fascia on the front part of your chest that seems to be the culprit that's pulling you forward down like this.

前胸的筋膜可能就是把你拉向前傾的罪魁禍首。

All right, now let's get to the second fascia exercise.

好，現在進入第二個筋膜運動。

So we're going to hold the band like this, but

this time you're going to twist to the left, and

then you're going to laterally flex down.

Then you're going to twist to the right and laterally flex down, and

you're simply going to do that 10 times each side.

So what you're really doing is you're taking all the slack out of this wetsuit that you have, this connective fascia suit.

你實際上是在把你身體這套「連結筋膜的潛水衣」的鬆弛部分拉開。

We're taking all the tension out of it, and we're just making it a little bit bigger.

我們把所有緊繃感拉開，讓筋膜稍微變大一些。

We're creating more space in the areas that are restricted.

為受限制的部位創造更多空間。

But then the next day when you wake up, you'll be sitting there and like, why am I completely sitting in a neutral position?

第二天早上醒來，你會坐著時想說，為什麼我能完全保持中立姿勢呢？

I have no need to slouch with this exercise.

做了這個運動之後，你根本不需要駝背。

You might need to get one of these weighted clubs.

你可能需要一個這種加重的棒子。

They come in, like 10 pounds, 20 pounds, 15 pounds, 5 pounds.

它有10磅、20磅、15磅、5磅不等。

And you're going to be using this to add a little more tension when you do this stretch.

使用它可以在做伸展時增加一些張力。

you're holding this club above your head,

going side to side as you're maintaining your shoulder posture over your hips,

保持肩膀對齊髖部，左右擺動，

going to the right, going to the left, also looking up to the opposite side when you do that.

向右、向左，同時看向相反方向。

But this really elongates the muscle called the latissimus dorsi and opens up your ribcage and the muscles around your shoulders.

這個動作可以拉長背闊肌，打開肋骨及肩膀周圍肌肉。

In this next exercise is called the bowstring stretch.

What you're going to do is take one leg, cross it over the other foot, and

把一條腿交叉放在另一隻腳上，

you're going to stretch in the opposite direction with your arm over your head.

手臂伸過頭，向相反方向伸展。

And then you're going to switch legs and do the opposite direction, stretch over as far as you can, but

然後換腿，向相反方向伸展，盡量伸展，

you're going to repeat this back and forth.

So you're stretching all the fascia on one side of your body, including through the hips, underneath your arm, and

這會拉伸你身體一側的所有筋膜，包括臀部下方、手臂下方，

So it really gives you a lot more space and elasticity on the left and right lateral parts of your body.

可以大幅增加左右側身的空間和彈性。

This next exercise is one of my favorites.

下一個動作是我最喜歡的其中一個。

You need a pull up bar or you need some rings that you can hold on.

But you're basically using your whole body weight to create a tractioning effect of all the fascia in your upper body,

用全身重量，對上半身所有筋膜產生牽引效果，

including around your scapula and your shoulders, underneath your shoulders and your neck.

包括肩胛骨周圍、肩膀下方及頸部。

It's an amazing stretch for fascia, especially for your mid back.

這是對筋膜，尤其是中背部的超棒伸展。

But I would recommend doing it at least 30 seconds to a minute or a day.

建議每天至少懸掛30秒到1分鐘。

And this last one is an amazing stretch for your fascia.

最後一個動作也是超棒的筋膜伸展。

You're going to be kneeling down with both hands behind your upper buttocks

雙膝跪地，雙手放在上臀部後方，

and you're going to be arching backwards, looking up.

With this exercise, you're stretching all of the anterior or front part of your fascia on your thighs,

這個動作可以拉伸大腿前側的所有筋膜，

through the front part of your hips, through your abdomen, through your upper chest.

So you're reversing this entire forward posture to an amazing stretch where it's going to really pull you out of this posture.

將整個前傾姿勢逆轉，進行一個極佳的伸展，把你從駝背拉回來。

And you just need to do this like 10 repetitions.

And it creates a huge effect on your posture when the front part of your body is like a rubber band.

當身體前側像橡皮筋一樣時，這個動作對姿勢的改善效果非常明顯。

No matter what you do, it's just going to constantly pull you forward.

否則不管做什麼，身體都會持續向前拉。

But once you do these exercises, you're going to be able to just sit there comfortably and not have to use effort to sit up tall.

但做完這些運動後，你就能舒適地坐著，不需要費力就能挺直身體。

Now, before you click away, do this one thing right now.

現在，在你關掉之前，先做一件事。

I put something together called my personal daily routine,

我整理了一份叫做「個人每日例行」的清單，

the one that actually makes me feel like I'm 18 years old despite being 60 years old.

這份清單讓我雖然60歲，卻感覺像18歲一樣。

And I put this all in one printable page.

而且我把它整理成一頁可列印的文件。