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We, in modern society, 在现代社会中
have really forgotten how to use our bodies. 我没已经忘记了如何使用我们的身体
And we suffer a lot of aches, and pains, and dysfunction because of that. 因此我们倍受酸痛、疼痛和功能失调的折磨
But the good news is that we can heal 但好消息是我们可以治疗
most of the neck pain, and the plantar fasciitis, 大部分的脖子痛、足底筋膜炎
and the repetitive stress injuries, and the back pain that we suffer. 反复的应力性损伤和背痛
And we can do it simply by restoring our primal posture 治疗的方法就是简单地调整回我们原来的姿势
and truly natural ways of bending, 以及真正自然的弯曲方式
walking, lifting, sitting. 行走方式，起重姿势和坐姿
Here you see two Portuguese horsemen, 在这张图里你看到了两个葡萄牙马者
and they are both relaxed, but they are sitting very differently. 他们都在休息，但是他们的坐姿非常不同
This guy is slumped, head forward, shoulders forward; 这个人身体倒下，头向前，肩膀向前
and this guy is pretty upright. 而这个人身体笔直
Now, what would most parents tell their children when sitting like this? 现在，当大多数家长看到孩子这么坐会说什么
Sit up straight! 坐直！
And he could do it, but it would take tension in his lower back. 他可以这么做，但是这要求他的背的较低部有张力
And he'd probably last a short while, and then he get tired, maybe sore, 他可能会坚持一小会，然后累了，算了
and he'd go back to slumping. 接着又变回现在的姿势
So most of us go back and forth between being upright and tense 所以我们中的大多数在这两种姿势中不停转换
which we think is good posture, but it isn't, 我们以为坐直是好的姿势，但其实不是
and then being relaxed and slumped which we all know is bad posture. 弯腰我们都知道是不好的姿势
What we really want 我们真正想要的是
is to be upright and relaxed. 坐直并且放松的姿势
And what it takes is a well-positioned pelvis. 这需要姿势正确的骨盘
This is like your foundation. 这是基础
And the easy way to see the difference in their pelvic positions 简单的区分骨盘姿势的方法
is to imagine that if they have tails. 是想象如果他们有尾巴
Where would you say this guy's tail is? Under him. He is sitting on it. 你觉得他们的尾巴在哪里？ 在他身下，他坐在尾巴上
And that guy's tail? Out behind him. 那这个人的尾巴呢？在他身后
And for our species, the natural way to have your tail is out behind you, 对于人类，自然的方式应该是尾巴长在身后
anteverted: behind-behind. 人前倾，尾巴在后面
And if you have that, then your blocks, your vertebrae, get to stack easily, 如果你觉得尾巴在后面，那么你就固定了 你的椎骨可以自然地卡在那里
and the muscles get to relax. 你的肌肉会放松
And when you breath now, your whole back can move, 当你现在呼吸，你的整个背都会移动
and that stimulates circulation. 这会刺激血液循环
It's like a little massage going on all day, 它就像一个全天的小按摩
and you can heal yourself that way. 你可以用这种方式治疗自己
If you sit on your tail, you've got two bad options. 如果你坐在你的诶吧上，你会有两个坏选择
This is one, relaxed and slumped, 第一个 ，放松的，倒下的
and here is the other, upright and tense. 另一个，坐直的，绷紧的
So if tucking your pelvis is so problematic, 如果你向前倾你的骨盘，会很有问题
how come so many of us do it? 为什么这么多人这么做
The answer begins early in life in the way we are carried 这个问题开始于我们婴儿时期被抱着的姿势
- you see the tucked pelvis - 你看，前倾的骨盘
and the way we are parked in poorly designed baby furniture. 还有我们被放在设计很差的婴儿装置中的姿势
It's a sad thing, I know! 这很可悲，我懂
And then, this is the age 然后
at which our neural pathways are getting set 这是我们的坐姿的神经通路
as to what constitute sitting. 定型的时候
So we carry those habits into adulthood where we continue to sit this way. 所以我们把这些习惯带到了成年时代， 我们继续这样坐
Then it doesn't help that most of our furniture is poorly designed 更不用说我们大多数的家具都设计得不好
including the ergonomic furniture; 包括标榜人类工程学的家具
and that we are instructed by our fitness experts and so on 还有我们被健身教练指导的方式
to tuck our pelvis to protect our spines and so on, 把我们的骨盆向前倾来保护我们的脊椎等等
very unfortunate guidelines. 非常不幸的指导
So how are we going to return 那么我们要怎样回归到
to our truly primal posture, 我们比较原始的姿势
behind-behind, bones well-stacked? 尾巴在后，骨头饱满的
The same posture we used to have 我们两岁时曾有的姿势
when we were two, and that our ancestors had. 以及我们的祖先曾有的姿势
I call it a "J-spine" where you see how the behind is out behind, 我把后面的这块骨头叫做J型骨
and then the upper lumbar area is pretty erect and elongated. 上面的腰椎部分非常竖立，瘦长的
And it's the same posture 这是非工业化人口
that you find in non-industrial populations the world over. 拥有的同样的姿势
These are the Iban tribesmen from Borneo in Indonesia. 这些是来自印尼婆罗洲的部落人民
And you can see they have admirable ... well, butts 你可以看到他们有很完美的臀部
and even groove in the spine. 甚至脊椎还有凹陷
And you can see the shoulders are prominent, really beautiful. 你可以看到他们的肩膀很突出，非常美丽
So let's begin this journey back to our primal posture. 我们开始探索如何回到原始姿势
And I'm going to teach you an exercise I call "stretch sitting". 我来教你们一个叫做伸展坐姿
You are going to sit with your bottom well back in your chair, 你要坐在你椅子的最后面
and then hinge away from the back rest. 然后背远离你的靠背
Place your fists on the lower border of your rib cage, 把你的拳头放在你的较低的肋骨处
and then gently push back so as to elongate your lower back. 然后慢慢地把它放在你的背后
And now, grab some place of your chair 现在握住你椅子的某一部分
maybe your arm rests or any other part of your chair, 也许是把手，或者椅子的任何一部分
and gently push the top of you away form the bottom of you, like this; 把你的上半身慢慢从下半身推开，像这样
and now, hitch yourself to the back rest. 现在把你自己推回靠背
OK, now, ideally the chair would have some grippy thing mid-back to hold you, 现在，理想的情况下椅子会在中间有一个靠背来支撑你
like you see here; 像这个
or you would have an implement 或者你有一个工具
like our stretch seat cushion, or folded towel; 像延伸椅背垫，或者折叠的毛巾
something with friction to meet your mid-back 有些带阻力的东西来垫在你的背的中间部分
and actually hold you up. 并且支撑你
Since you don't have any implement, you might try 因为你没有什么工具
bunching up your fabric in the back of you, 你可以试着把你衣服的折叠一下
and creating a kind of ledge, 做一个垫子
and then hooking yourself there, and totally relaxing. 然后向后靠，并且放松
And what you have just done 你刚刚做完的
is the first baby-step towards elongating your spine, 是第一步延伸你脊柱的方法
restoring your primal posture, 回归到你的原始坐姿
and having a pain-free functional life. 享受无痛生活
That is our natural heritage. 这是我们自然的遗产
Don't settle for anything less! 不要荒废它