抬起你的頭，放下你的手臂—你可能會(huì)感覺(jué)更好

抬起你的頭，放下你的手臂—你可能會(huì)感覺(jué)更好

If you're working or learning from home, you know the toll it can take on your body and mind. You might not have a supportive chair to sit on or the most comfortable tech to accommodate long hours in front of a computer at home. But you don't have to suffer through it, and you don't necessarily have to spend a ton of money on a solution.

如果你在家工作或?qū)W習(xí)，你就會(huì)知道它會(huì)給你的身體和精神帶來(lái)的影響。你可能沒(méi)有一張支撐的椅子來(lái)坐，或者沒(méi)有最舒適的科技設(shè)備來(lái)適應(yīng)長(zhǎng)時(shí)間坐在家里的電腦前。但你不必忍受，也不必在解決方案上花一大筆錢(qián)。

Meg Honan is a professional ergonomist and Environment, Health, and Safety specialist for the Department of Occupational Medicine at University of California San Francisco. She's got a few tips to improve home office setups and encourage healthy working habits.

梅格·霍南是加州大學(xué)舊金山分校職業(yè)醫(yī)學(xué)系的專(zhuān)業(yè)人體工程學(xué)專(zhuān)家、環(huán)境、健康和安全專(zhuān)家。她有一些建議來(lái)改善家庭辦公室的設(shè)置，并鼓勵(lì)健康的工作習(xí)慣。

Lift your head and lower your arms

抬起你的頭，放下你的手臂

Your monitor screen should be at eye level so you're not craning your head down to see. And, your keyboard and mouse should be low enough so you're not shrugging your shoulders and lifting up your arms like a praying mantis to type and click.

你的顯示器屏幕應(yīng)該和眼睛平齊，這樣你就不會(huì)低頭看了。而且，你的鍵盤(pán)和鼠標(biāo)應(yīng)該放在足夠低的位置，這樣你就不會(huì)像螳螂一樣聳肩和抬起手臂來(lái)打字和點(diǎn)擊了。

Honan says this common "head down and arms up" position sets you up to feel "achy, sore and tired." To combat this uncomfortable and oftentimes painful position, lift your head from your neck and lower your arms to work from a more natural posture.

霍南說(shuō)，這種常見(jiàn)的“低頭，舉起手臂”的姿勢(shì)會(huì)讓你感到“疼痛、酸痛和疲勞”。為了克服這個(gè)不舒服的，經(jīng)常疼痛的姿勢(shì)，抬起你的頭，放下你的手臂，以一個(gè)更自然的姿勢(shì)工作。

Support yourself

支撐自己

Honan says that the best height for your arms to work is about 26 to 27 inches – that's two to five inches shorter than your average desk. To make up for this difference, sit on a pillow or raise the height of your chair so you can lower your arms to a more comfortable position.

霍南說(shuō)，手臂的最佳工作高度大約是26到27英寸——這比一般的桌子矮2到5英寸。為了彌補(bǔ)這一差異，你可以坐在枕頭上或者抬高你的椅子的高度，這樣你就可以把你的手臂降低到一個(gè)更舒適的位置。

Support your lower back by placing a pillow at the small of your back and positioning your feet on some sort of platform. A box, a stack of books or a sturdy pillow would all work.

在腰部放一個(gè)枕頭，支撐你的下背部，把腳放在某個(gè)平臺(tái)上。一個(gè)盒子，一疊書(shū)或者一個(gè)結(jié)實(shí)的枕頭都可以。

Switch positions

變換姿勢(shì)

At the office, you might walk to meeting rooms, leave the building to get a cup of coffee, or cross the building to use the restroom.

在辦公室，你可以走到會(huì)議室，離開(kāi)大樓去喝咖啡，或者穿過(guò)大樓去洗手間。

At home, Honan warns, "you're actually far more sedentary than when you're in an office."

霍南警告說(shuō)，在家里，“你實(shí)際上要比在辦公室坐得久。”

One way to make movement a habit is to switch positions every time you pick up a new task. Need to make a phone call? Walk around while you're on the phone. Joining a video call on your laptop? Pick it up and put it on a bookshelf while you stand.

讓運(yùn)動(dòng)成為一種習(xí)慣的一種方法是，每當(dāng)你開(kāi)始一項(xiàng)新任務(wù)時(shí)，變換姿勢(shì)。需要打電話嗎?打電話的時(shí)候四處走走。在筆記本電腦上參加視頻通話?站起來(lái)，把它拿起來(lái)放在書(shū)架上。

According to Honan, a popular phrase among ergonomists is "the next posture is the best posture." So, think of all the different ways you can position yourself and your body will thank you.

根據(jù)霍南的說(shuō)法，一個(gè)在人體工程學(xué)專(zhuān)家中流行的說(shuō)法是“下一個(gè)姿勢(shì)是最好的姿勢(shì)”。所以，想想所有不同的姿勢(shì)，你的身體會(huì)感謝你的。