Nakuba imboni yesikhundla sehhovisi idlula, bambalwa abantu abayeka ukufunda ukuthi yini okudingeka bayifunde ngokufaka imishini yabo yokuhlala endaweni yabo yokuphakama, ifreyimu noma noma yisiphi isimo abangase babe nayo njengemuva noma ubuhlungu obuhlungu. Esikhundleni salokho, amakhasimende amaningi e-ergonomic asekela izinqumo zabo zokuthenga ngombala, isitayela, namanani.
Nazi ezinye iziphakamiso zokulungisa uhlalo wakho wehhovisi ukuze unciphise ubuhlungu bese uvala ubuhlungu.
Sebenzisa Ukulungiswa Kwesisindo Sihlalo Wakho
Ngesinye isikhathi isisebenzi sehhovisi esinesithakazelo sokucubungula izilawuli ezisezantsi phansi kwesihlalo sobuhlalo, kodwa izimbambo, ama-paddles, namajuba kukhona ngesizathu. Uma kungenjalo, ukufunda ukulungisa ukuphakama kwesitulo sakho kunganikezela ukubhekisela kwanoma yisiphi esinye isilungiso somsebenzi ongase udingeke wenze.
Ukulungiswa kokuphakama kuyindlela eyinhloko okufanele ushintshe i-joint ye-hip joint ngesikhathi uhlezi. Le ngxenye, nayo, ithinta isikhundla se-pelvis yakho kanye nesilinganiso sejika emhlane wakho ophansi, mhlawumbe uguqule ukulungiswa okujwayelekile komgogodla wakho. Futhi ukuphakama kwesihlalo sakho nakho kuthinta imisipha ethile (i-quadriceps, i-psoas, ne-hamstrings) edlala indima ebalulekile ekubuyeni okubuyiselwa emuva okuhlobene nokuhamba.
Kukhulu kakhulu kuneSihlalo Sengxenyeni Emuva
Cabanga nje, i-angle ye-hip joint yakho ungayilawula ngokumane ulungise ukuphakama kwesihlalo sakho.
I-angle ye-hip indlela eseduze ngayo (inqwaba ye-hip flexion) noma ukuthi ikude kangakanani (okungaphansi kwe-hip flexion) i-trunk yakho ingaphezulu kwethanga lakho lapho uhlezi esihlalweni sakho. Uma ulungisa ukuphakama kwakho, ulungisa izinga lokuhamba ngehlangothini lakho le-hip.
Ucwaningo lwamuva lulinganise umthwalo ohleliyo onama-disc umshini owenziwe.
Abacwaningi baphetha ngokuthi ukucindezela emgodini kungakhutshwa nge-angle evulekile ngaphezulu phakathi kwesiqu nomthanga, okungukuthi, i-angle ehlangene yama-hip.
Yiqiniso, i-backrest, isihlalo sobukhosi, nezici zokusekela zesikhala sakho zingasiza ukusekela emuva kokubuhlungu, futhi kufanele zisetshenziswe. Kodwa ukuze uzilungiselele ukulungiswa okulungile kusukela ekuqaleni, akukho lutho oluthinta ukuthola ukuphakama okuhlelekile kwesihlalo sakho.
Ukuthola Isihlalo Sakho Esiphezulu Esifanele
Enye indlela yokuqonda i-angle yakho ye-hip ehlangene ukuqhathanisa ukuphakama kwamadolo akho ekuphakameni kwezinkalo zakho. Lokhu ngokuvamile kuyindlela elula yokuhlola ukuthi ukuphakama kwesitulo kulungile ngenkathi usenkonzweni yokuyilungisa.
Uma isihlalo sakho sobuhlalo siphakama esifanele, izinyawo zakho zizohlala phansi phansi. Izinyawo zakho kufanele zifike phansi ngaphandle kokucindezela ngemuva kwamathanga akho. Uma unenkinga yamanqina angaphazamisayo (okungenzeka ngenxa yokuphakama kwakho), faka i-footrest noma incwadi ebanzi ngaphansi kwabo.
Amadolo akho kufanele abe ngezinga eliphansi, noma elingaphansi, ezinqulwini zakho. Izinga, kulokhu, lihambisana ne-degree-degree engama-90 phakathi kwe-hip kanye ne-trunk, okungafani nokucindezeleka ezinqulwini nasemuva.
Izingozi Uma uSihlalo Wakho Ephakeme kakhulu
Uma ungeke ufike ezinyaweni zakho phansi, isihlalo sakho cishe sikhulu kakhulu.
I-Occupational Safety and Health Administration (OSHA) ithi lokhu kungabungozi ngoba kungase kuholele ekuthuthukiseni kwakho futhi ngaleyo ndlela kuhlinzekwe ukusekelwa kwe-backrest. Ukuhlala ngale ndlela kungabhekwa njengokungahle kwenzeke kahle futhi kubangele ingozi yokuhlukunyezwa kwezicubu ze- musculoskeletal (MSD). Izimpawu ze-MSD ngenxa yokungahleleki kokuhlala isikhathi eside zingase zihlanganise ukukhathala kwemisipha, ukuvuvukala, ubuhlungu, ukuphazamiseka noma ukwehla ukujikeleza.
Izingozi Uma uSihlalo Wakho Engaphansi Kakhulu
Uma amadolo akho ephakeme kunezinyathelo zakho, isihlalo sakho cishe siphansi kakhulu. Kulesi simo, amajoyini akho e-hip azoba nezinga eliphezulu lokuhamba.
Iminyango yabantu abaningi ayikwazi ukusingatha lokhu kahle ngoba imisipha yabo ye-hip ayikwazi ukuguquguquka ngokwanele. Uma uhlala ngamadolo akho ephakeme kunezinyathelo zakho, isikhundla sakho singase sibe nesibopho sobuhlungu bakho obuya emuva.
> Imithombo:
> Rohlmann A, Zander T, Graichen F, Dreischarf M, Bergmann G. Imithwalo elinganiselwe ekushintsheni umzimba we-Vertebral ngesikhathi sokuhlala. I-Spine Journal . September 2011; 11 (9): 870-875.
> UkuPhathwa KwezokuPhepha NokuPhepha KwezeMpilo (OSHA). Izisebenzi zekhompyutha eTool: Izihlalo. UMnyango WezeMisebenzi waseMelika.