“4” 字形坐姿
❶ While sitting in your chair, cross your right ankle over your left knee, as if making a figure “4.”
将右脚踝放在左膝盖上，做出一个数字4的形状。
❷ Keep your back as straight as possible as you hinge at your hips.You can even apply a little extra pressure on the right thigh to deepen the stretch, as well.
背部尽可能挺直，以臀部为中心前倾。你也可以向右侧的大腿再施压一点力量来加深你的拉伸程度。
hinge ：依...为转移；给...安装铰链
stretch ：伸展，延伸
apply...to...：向...涂.../向...施加...
❸ Hold the stretch for about 60 seconds, and then switch sides.
保持这个姿势60秒，然后换到另一边。
脊柱扭转
❶ Sitting with a tall spine.
坐在椅子上保持脊柱拉长。
❷ Keep your hips parallel to the wall in front of you, as you rotate your torso to the right.
使臀部与墙面平行，然后将躯体向右转。
torso：身体
❸ Place your left hand on the outside of your right thigh to help you rotate.
将左手放在右侧大腿外侧，帮助身体旋转。
颈部运动
颈椎病可是白领们的心头痛，我们一起来看看最简单有效的活动颈椎的方法：
右耳贴向右肩膀，用右手轻轻地把头朝右耳方向推去，左手弯曲，朝向地面方向。坚持30秒然后换另一侧。
扩胸运动
❶ Reach and clasp your hands behind your back, as you draw your shoulder blades down your back.
在背后抓住双手，肩胛骨向下用力。
❷ If you can, slightly raise your arms up behind you to increase the stretch. Hold the stretch for 30 seconds and release.
如果可以的话，稍微抬高一点你后面的胳膊来增强拉伸。保持30秒然后收回。
抬腿运动
❶ Stand in front of your desk and raise your left leg, lifting the left heel towards the buttock.
站在办公桌前面，抬起左腿，左脚跟朝臀部抬。
❷ Grab hold of the back foot and hold the stretch for 20 second, stretching the quads
左手抓住后脚坚持20秒，拉伸股四头肌。
撑墙俯卧撑
❶ Stretch out the palms against a wall at shoulder height.
伸出手掌，与肩齐高，撑住墙。
❷ Take a step back and engage the stomach muscles, lowering yourself until you are a couple of inches away from the wall, before pushing yourself back up.
向后迈一步，利用腹部力量，向下压直到离墙面几厘米，然后往回推。
❸ This is a press up that can be done in the office.
这是一种能在办公室做的俯卧撑。
保持最佳坐姿
如果必须久坐，那就尽量保证坐姿正确吧：
Tips for good posture include sitting with your bottom right at the back of the seat, and relaxing the shoulders so they don't elevate or become round.
最正确的姿势是紧靠椅子后背坐，肩膀放松，不要抬起或向前垂弯。
爬楼梯
The stairs are great for an intense workout. Some movement is better than no movement!
爬楼梯是一种强度锻炼。进行一些锻炼总比一点都不锻炼好！
柏拉图说：
Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.
缺乏运动会损害每个人的身体健康而有方法的锻炼可以帮助我们保持健康，延长寿命。
methodical [mə'θɑdɪkl]：有方法的，成系统的
希望大家在努力学习工作、辛勤耕耘的同时，也不要忘记锻炼身体哦，今天推荐的这些小方法都是在办公室就可以进行的，赶快做起来吧！
❶ While sitting in your chair, cross your right ankle over your left knee, as if making a figure “4.”
将右脚踝放在左膝盖上，做出一个数字4的形状。
❷ Keep your back as straight as possible as you hinge at your hips.You can even apply a little extra pressure on the right thigh to deepen the stretch, as well.
背部尽可能挺直，以臀部为中心前倾。你也可以向右侧的大腿再施压一点力量来加深你的拉伸程度。
hinge ：依...为转移；给...安装铰链
stretch ：伸展，延伸
apply...to...：向...涂.../向...施加...
❸ Hold the stretch for about 60 seconds, and then switch sides.
保持这个姿势60秒，然后换到另一边。
脊柱扭转
❶ Sitting with a tall spine.
坐在椅子上保持脊柱拉长。
❷ Keep your hips parallel to the wall in front of you, as you rotate your torso to the right.
使臀部与墙面平行，然后将躯体向右转。
torso：身体
❸ Place your left hand on the outside of your right thigh to help you rotate.
将左手放在右侧大腿外侧，帮助身体旋转。
颈部运动
颈椎病可是白领们的心头痛，我们一起来看看最简单有效的活动颈椎的方法：
右耳贴向右肩膀，用右手轻轻地把头朝右耳方向推去，左手弯曲，朝向地面方向。坚持30秒然后换另一侧。
扩胸运动
❶ Reach and clasp your hands behind your back, as you draw your shoulder blades down your back.
在背后抓住双手，肩胛骨向下用力。
❷ If you can, slightly raise your arms up behind you to increase the stretch. Hold the stretch for 30 seconds and release.
如果可以的话，稍微抬高一点你后面的胳膊来增强拉伸。保持30秒然后收回。
抬腿运动
❶ Stand in front of your desk and raise your left leg, lifting the left heel towards the buttock.
站在办公桌前面，抬起左腿，左脚跟朝臀部抬。
❷ Grab hold of the back foot and hold the stretch for 20 second, stretching the quads
左手抓住后脚坚持20秒，拉伸股四头肌。
撑墙俯卧撑
❶ Stretch out the palms against a wall at shoulder height.
伸出手掌，与肩齐高，撑住墙。
❷ Take a step back and engage the stomach muscles, lowering yourself until you are a couple of inches away from the wall, before pushing yourself back up.
向后迈一步，利用腹部力量，向下压直到离墙面几厘米，然后往回推。
❸ This is a press up that can be done in the office.
这是一种能在办公室做的俯卧撑。
保持最佳坐姿
如果必须久坐，那就尽量保证坐姿正确吧：
Tips for good posture include sitting with your bottom right at the back of the seat, and relaxing the shoulders so they don't elevate or become round.
最正确的姿势是紧靠椅子后背坐，肩膀放松，不要抬起或向前垂弯。
爬楼梯
The stairs are great for an intense workout. Some movement is better than no movement!
爬楼梯是一种强度锻炼。进行一些锻炼总比一点都不锻炼好！
柏拉图说：
Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.
缺乏运动会损害每个人的身体健康而有方法的锻炼可以帮助我们保持健康，延长寿命。
methodical [mə'θɑdɪkl]：有方法的，成系统的
希望大家在努力学习工作、辛勤耕耘的同时，也不要忘记锻炼身体哦，今天推荐的这些小方法都是在办公室就可以进行的，赶快做起来吧！
