Abantu abaningi bakhathazekile ngokuthuthukisa ukuzingela uma bekhula noma ngenxa yokuthi basebenza kwikhompyutha. Kungakhathaliseki imbangela, lolu hlobo lwenkinga yokuthutha lubizwa ngokuthi i- kyphosis , futhi lungabonakala kusukela ekubukeni komzimba njengemuva ongemuva ongemuva.
Kodwa akayeki lapho. I-Kyphosis cishe ihambisana nenkinga ehlobene ebizwa ngokuthi i-head post posture.
Ukuhamba phambili kwekhanda phambili kuyaqhubeka ekuphenduleni ikyphosis. Nakhu okwenzekayo:
Lapho amahlombe akho aqhubeka phambili, futhi emuva kwakho nxazonke, ikhanda lakho lizokwehliswa. Ubuso bakho buzokwehliswa phansi, futhi. Kodwa ukuze ukwazi ukubona okuphambi kwakho, cishe uzozizwa isidingo sokuphakamisa ikhanda lakho. Lesi senzo "sithinta" ngemuva kwentamo, sifinyelele imisipha esukela phansi kwe-skull yakho kuze kube ngaphansi komgogodla wakho wesibeletho. Nakuba ungabona ukuthi yini oyidingayo, ikhanda nentamo yakho akusekho ukuhambelana nayo yonke ikholomu yakho yomgogodla.
Kanye nokuhleleka kokungaqondakali, lokhu kukhishwa kwekhanda okuqhubekayo kanye nokuthi "kinking" kungaholela entanyeni yentambo, i-sprain kanye / noma ubuhlungu.
Ukunqoba ukuthunyelwa kwekhanda phambili akuziboleki kahle ekulungiseni okusheshayo. Ngakho uma ucabanga konke okudingeka ukwenze ukuze uthuthukise indawo yokusebenzela ikhompyutha yakho, cabanga futhi.
Ucwaningo olwenziwa ngo-2017 olwanyatheliswa kuyi- Brazilian Journal of Physical Therapy lwaqhathanisa ukuzivocavoca emsebenzini wokuguqula umsebenzi wokunciphisa intamo ehlobene nehhovisi, amahlombe kanye nobuhlungu be-back.
Abacwaningi bathola ukuthi ukuvivinya umzimba kuhlinzekwe kangcono ekuphuculeni ubuhlungu kunokwenziwa kwe-ergonomics. Nakuba lolu cwaningo lwaluhlala ezinyangeni eziyisithupha, emva kokuqala, ukuvivinya umzimba kwakuwukuphela kokwelashwa okwaletha ukukhululeka kobuhlungu nganoma iyiphi indlela.
I-takeaway eyinhloko kwakuyilapho abasebenzi basehhovisi kufanele benze umsebenzi wokuzivocavoca, kungakhathaliseki ukuthi bahlola noma baphinde bahlaziywe yini.
3 Kumelwe Uyenze Ukuzivocavoca Ukuhamba Kwesikhundla Esiphezulu kanye neKyphosis
Ukuzivocavoca nsuku zonke kungakusiza ukunciphisa ukucindezeleka okuhlobene nezimpawu nokuhamba phambili kwekhanda eliphambili. Ukubuyekezwa okuhleliwe ngo-2011 kwathola ukuthi ngenkathi izingxenye zephrojekthi yokusebenza esebenza kahle kakhulu ehlala ehhovisi zihlala zingenakuqhathaniswa, ukuqeqeshwa kwemisipha nokuqinisa ukukhuthazwa kungenzeka kube ukubheja okuhle, ikakhulukazi uma ukunciphisa ubuhlungu kuwumgomo wakho. Uma udinga ukunciphisa ukukhubazeka okuhlobene nobuhlungu, ukuvivinya umzimba kwemisipha kunconywa phezu kokuqinisa.
Kunokuzivocavoca ezintathu okungakusiza ukuxazulula ukucindezeleka nokuhamba phambili kwekhanda. Kungcono ukuthi ungakhethi ngalezi zinto. Esikhundleni salokho, cabangela ukuzenza zonke izikhathi lapho uqhuba iseshini yokuzivocavoca ihhovisi.
- Okokuqala, futhi okubaluleke kakhulu, kubizwa ngokuthi ukuhoxiswa komlomo wesibeletho. Umlomo wesibeletho kusho intamo nokubuyisela emuva kusho ukubuyisela. Kulokuvivinya umzimba okuyisihluthulelo, umgomo ukubuyisela ikhanda lakho ngokuhambisana nomgogodla wakho wesibeletho.
Futhi kuyisihluthulelo sokuguqula ukuthunyelwa kwekhanda phambili. - Ukuzivocavoca kwesibili kusiza ukuqinisa imisipha ebambe isipele sakho phezulu, futhi ngokuvumelana kahle okuhambisana nomunye umgogodla wakho. Lezi zinhlanzi, ezibizwa ngokuthi i-rhomboids, ingaba yizinhlayiya noma zinyanyiswe uma ude, usebenza kukhompyutha usuku lonke noma uqhuba okuningi, futhi nakanjani uma kwenzeka u-kyphosis.
Ukuqinisa i-rhomboids yakho kunganikeza ukusekelwa kwentamo enhle nokulungiswa kwekhanda.
- Ukuzivocavoca okwesithathu ukulula okulula kwemisipha yakho ye-pectoralis . Ama-Pec aqina kakhulu ezimweni zokwehla komzimba nokuhamba phambili kwekhanda. Ngaphandle kokuthi ukhulule lokho kuphazamiseka, cishe kuzomiswa ukuthi ukuchotshozwa endaweni.
Okufanele Ukwenze Ngenkinga Yezintambo Ekhona (ekungezeni kokuthunyelwa kwekhanda eliphambili)
Uma ubuhlungu bentamo, ulimaze intamo yakho, amahlombe noma ubuya noma unemibandela efana ne-arthritis, kubalulekile ukusebenza nodokotela wakho noma ukwelashwa ngokomzimba ekukhethweni kokuzivocavoca kanye nefomu. Uma usukhululiwe ekwelapheni ngokomzimba, ukuvivinya okuchazwe lapha kungase kulungele wena.
Uma ungenaso isiqiniseko ngalokhu, hlola nomhlinzeki wakho wezempilo oqeqeshiwe, ovunyelwe ukuqinisekisa ukuthi useyindlela efanele.
> Imithombo
> Shariat, A., et. al. Imiphumela yokwelula ukuqeqeshwa kokuzivocavoca kanye nokuguqulwa kwe-ergonomic kuma-musculoskeletal discomforts kwabasebenzi basehhovisi: isivivinyo esilawulwa ngokungahleliwe. I-Braz J Phys Ther. 2017 https://www.ncbi.nlm.nih.gov/pubmed/28939263
> Sihawong, R., et. I-o., Ukuzivocavoca kwabasebenzi basehhovisi abanezinhlungu ezingenasimo senhliziyo: ukubuyekezwa okuhlelekile. J Physiol Ther. Jan 2011. https://www.ncbi.nlm.nih.gov/pubmed/21237409