When seated, keep these tips in mind: 在坐立时，记住以下几点：

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.

座椅选择要求：在保持膝盖与臀部在一个水平线的同时，能使双脚掌平放在地上休息。如有必要，用脚凳或其它支持物垫起双脚。

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

保持后背紧靠椅背。如有必要，在后背下部的弯曲后面放置一个小靠垫或是卷起的毛巾。

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

头向上抬起，头顶与天花板保持平行，并将下颌稍稍向内收拢。

Keep your upper back and neck comfortably straight.

保持后背上部和颈部舒适挺直。

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

保持双肩放松——不要耸肩、垂肩，也不要向后用力。

Keep your shoulders straight 保持双肩挺直

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.

无论是站立还是坐立，要注意肩膀的位置。肩膀低垂或是内旋会使胸肌缩短并且弹性降低。反之，将肩膀向后拉得过远，则会使腹部过度前凸。

Check out your reflection 对镜检查

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.

站在镜子前或是让别人来检查你双肩的位置，看看双肩是否挺直。目的在于双肩保持在和左图相同的位置上。

It all adds up 总结

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.

尽管正确的姿势感觉起来应该是自然的，但如果你早忘了如何坐直和站直，那一开始做起来可能会感到呆板和僵硬。关键在于时刻保持正确姿势，在任何年龄你都能得到改善。伸展运动和核心肌群训练也能有所帮助。