Posted on September 5, 2017 by DBGaines
by Dominika Borovansky Gaines
The Diamond is a Person’s Best Friend
鑽石是人們最好的朋友。
Recently I had the good fortune to attend a Pelvic Anatomy lecture given by Lissa Michalek of SomaticAnatomy.com. Rather like a stand-up comedian and dressed in a full-body muscle-imprinted unitard, Lissa went over the bones, ligaments, muscles and fascia of the pelvic floor and torso. Amid bouts of laughter, I had several “ah-ha” moments, which gave me several ideas to experiment with in my teaching.
最近我很幸運可以參加一場關於骨盆底肌解剖的講座，Lissa穿著一身印著肌肉的服裝，像個戲劇喜劇演員一樣，講解著骨盆底肌所有的骨頭、韌帶、肌肉還有筋膜，在眾多的笑聲當中，我得到了非常多的「啊哈」的領悟，讓我有非常多的想法應用到教學當中。
The first is quite simple: the combined shaped of the pubic bone, two sit bones and coccyx is rather like the shape of a diamond. When sitting or standing (or lying in “neutral”), the diamond should always be balanced on its four corners and face in the direction of the feet.
第一個「啊哈」非常的簡單： 恥骨以及兩個坐骨跟尾骨形成的形狀就像是個鑽石。當坐著、站著或躺著的時候，這個鑽石四個角落所形成的平面必須平衡，而且會正對著你腳的方向。
An anteriorly tilted pelvis has more weight toward the pubic bone and a posteriorly tilted pelvis has more weight toward the coccyx. (A “tucked” pelvis takes the weight back toward the sacrum.) When seated or walking we have the most efficient alignment if the diamond remains balanced front-to-back and side-to-side. When the diamond is oriented in this way, the pelvis is also more likely to be under the ribs, stacking the pelvic and thoracic diaphragms, which allows for more efficient breathing.
骨盆前傾的時候會對前側恥骨有較多的重量，骨盆後傾的時候重量則在尾骨，甚至過度的捲尾骨重量會來到薦椎。當坐著或走路的時候我們的鑽石在一個前後左右平衡的位置下是最有效率的。
Don’t Kegel, Narrow!
不要再凱格爾運動，讓骨盆底肌變窄。
Shifting our attention to the common topic of pelvic floor strength, we first need to bring awareness to the muscles of the pelvic bowl. As you can see from the image, there are several layers of muscular tissue. One of the problems with “kegeling” is that it can create an overtightening of muscles that are already tense/short. If you are chronically tucked–and if you spend any time sitting in a car or overstuffed couch, this position is almost unavoidable–it is likely that you’ve shortened the distance between your pubic bone and coccyx.
讓我們來談談骨盆底肌的有沒有力這件事情，首先我們需要注意到骨盆的各層肌肉。如同你上面看到的照片，骨盆底肌肉非常多層。關於凱格爾運動的一個問題就是，可能會造成你過度緊縮的那些肌肉更加緊繃。如果你常常過度捲你的尾骨，比如說你花很多的時間坐在一台車子裡面，或是一個很軟的沙發，這時候這個是很難避免的姿勢，這樣你很可能已經縮短了恥骨跟尾骨之間的距離一段時間了。
The common Kegel cue to “stop the flow of urine” closes the urethral sphincter; sitting on your sacrum closes the anal sphincter. Assuming that one segment of your pelvic floor is shortened in length, adding more tightening will not make it more functional. It’s important to remember that a muscle that is chronically held short/tight will eventually become slack (like a rubber band losing its elasticity). Pelvic floor health requires a balance of tone in all the muscles.
大部分凱格爾運動的提示方式都是憋尿，來讓你的尿道括約肌緊縮，或者是坐在你的薦椎上收緊你的肛門（提肛）。試著想像一下你的骨盆底肌在這些區域長度已經是縮短的，然後又再夾緊是不會讓他變成有功能性的。所以很重要的是要記得，如果肌肉在一個長期緊繃或是縮短的情況，他最終將會變得疲乏就像橡皮筋一樣。骨盆底肌的健康需要一個平衡的肌肉張力。
So let’s consider another way to create pelvic floor support. At the superficial layer of pelvic floor musculature, there is a muscle that spans the distance from sit bone to sit bone. This is the transverse perineum.
所以讓我們用另一種方式來思考去創造骨盆底肌的支持。在最淺層的骨盆底肌有一條肌肉是從一個坐骨連到另一個坐骨，這條肌肉叫做transverse perineum。
To explore this muscle, find a seated or standing position with a balanced diamond and then imagine that you are slightly narrowing the distance between your sit bones by putting just a slight tension in the muscle. This will effectively “narrow” your pelvic outlet. Maintaining this narrowing, bring your attention to the rest of your pelvic floor; you should be able to “narrow” without also squeezing the front or back of the diamond.
為了探索這條肌肉，在坐著或站著的位置下去找到這個鑽石平衡的位子，然後想像輕輕的讓你的坐骨互相靠近。這個想像會很有效的去讓你的骨盆底肌出口處變窄。維持這樣變窄的感覺，將你的注意力放到骨盆底肌其它區域，你必須要維持像這樣變窄的感覺，但是不去緊縮你前側跟後側的鑽石。
Your pubic bone is still in front and your coccyx is still in back. As you shift your awareness up, you might notice that this slight narrowing creates an activation of your lower abdominals and a slight upward tug at your sacrum. This co-activation is good as it creates a belt of support around your lower abdomen.
你的恥骨還是在前面平衡的位置而你的尾骨也還是在後面。當你把注意力往上，你或許會察覺到這個變窄的感覺活化你下腹部的腹肌，你的薦椎會有收起的感覺。這個共同活化對你的下腹形成一個很好的支持的皮帶的感覺。
Free Your Femurs
讓你的大腿骨自由
This belt of support also allows for more freedom of movement within the hip joint without engaging the low back. The diamond is at the bottom of the pelvis. Your acetabulum, where the ball of your femur meets the socket of your pelvis, is higher up and more toward the front. This means that your pelvis doesn’t have to move for your legs to move. (It can, it just doesn’t have to.)
這個支持帶讓你能夠在不緊縮下背的情況下，髖關節的動作可以活動的更自由。這個鑽石是在你的骨盆最底下。你的髖關節唇，也就是你股骨頭與骨盆交接的位子，比你的骨盆要來的高而且往前一些，這代表著你的骨盆不需要在你移動腳的時候跟著一起動，當然它可以但它可以不需要。
Lying on your back with your knees bent, the diamond now facing in the direction of your feet, lift one bent leg at a time, keeping an awareness of the diamond. Does the diamond tip or can you keep it still as you move? Standing, imagine your balanced diamond and draw small circles with one leg. Notice again the position of your diamond as you move.
躺在你的背上膝蓋彎曲，讓這個鑽石的平面面上著你的腳，一次台企你一隻腳並且覺察這個鑽石的平面。當你在抬腳的時候這個鑽石的平面有輕輕的晃動嗎？站立的時候，想像你的鑽石平面，並且用一隻腳輕輕的畫圓，再次注意當你在動的時候這一個鑽石平面有跟著你一起動嗎？
Finally, take a walk around the room, using the narrowing image for the site bones to create the belt of support. Sense how the pelvis can float over the legs and as you skim the floor as you walk. Now, do a Kegel and walk some more. Can you feel a difference in the tension at your hips? Does it change how you walk? Go back to the narrowing and walk again.
最後，慢慢地走在這個房間用變窄的這個想像來去創造下腹的知識帶。感覺當你撇過地板走路的時候，你的骨盆是如何漂浮在你的雙腳之上。現在試著做凱格爾並且在走一段路。你可以感覺到髖關節有什麼不同嗎？這有沒有改變你走路的方式？現在試著用變窄的意象再走一次。
I encourage you to take the Diamond with you. Notice how you sit in the car and on your furniture. Notice how you stand. Notice the position of the pelvis when you walk and add some narrowing. And if you would like more information about the pelvic floor, check out this video.
Diamond + Narrow = Freedom
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