Ukugcina ikhaya lakho liphila futhi lihlanzekile kungaba yinselele uma unenkinga yangakapheli ephansi. Ngokuhambisana namacebo ajwayelekile okuhlanzekile njengoba uhamba lapho ukhona nalapho uhlela amathuluzi akho kusengaphambili, ukuthola isibambo emikhayeni emihle yomzimba kungakusiza ukuphatha lo mthwalo ojwayelekile-ngaphandle kokuletha izimpawu zokuphumula emuva.
Ukuze siphethe lokho, ake sithathe imisebenzi eyisithupha yasendlini evamile futhi siqonde ukuthi singayenza kanjani ngendlela ongayithanda ngayo.
Ngaphambi kokuba senze kanjalo, kufanele wazi ukuthi ukusebenzisa amathiphu alandelayo kudinga ukuzimisela engxenyeni yakho ukuqaphela indlela eyingqayizivele yokwenza imisebenzi ngayinye. Izinkinga zangemuva eziphathelene nokugcina indlu zivame ukuvela ngenxa yokuthi asizithathi isikhathi esincane esidingekayo sokucabanga ngendlela esenza ngayo. Lokho kufanele ushintshe uma uzovikela umhlane wakho ekulimazeni, ubuhlungu (njengokubuhlungu kwe- sciatica ) noma ukulimala kabusha.
Ngiyitholile? Kulungile, ake siqale.
Ukugcoba
Ucabanga ukuthi " slouching " kunqunyelwe ukuma nokuhlala? Cabanga futhi. Ukuhlanza kungenye yalezi zinto ezingasheshe ziholele ekuzibophezelweni okuqhubekayo kokuhamba kwesikhathi ngemuva kwakho. Lokhu akuyona into enkulu kakhulu empilweni yakho yomgogodla; slouching e-back back-kungakhathaliseki ukuthi isesikhundleni osibambe isikhathi esiphelele, noma umsebenzi, njengokugcoba, okudinga ukuphindaphinda-kungaholela ezinkingeni nge- disvertebral disks yakho.
Enye into abantu abavame ukwenza ngayo i-vacuum nge-ultra-back back. Njengomkhuba we-slouching, ukugcina umgogodla wakho uqine ngokweqile ngenkathi ukugcoba kungalimaza. Kodwa-ke, kulokhu, kungase kuthukuthele izimpikiswano ze- arthritis- izimpikiswano ezihlobene. Noma, ingaqinisa ijika lakho elijwayelekile elingemuva , elingase liholele emisipha ephindaphindiwe (futhi ebuhlungu).
Ungahamba ngokugcoba ngemishini emihle yomzimba ngezindlela ezimbili. (Ukushintsha phakathi kwezikhathi ezimbili ngezikhathi ezahlukene kulungile, futhi empeleni, kunconywa.)
Isu sokuqala ukuqasha indawo encane yokuhlala ehlala endaweni engenabuhlungu. Ngamanye amazwi, unganweli indawo yakho ngaphandle kwendawo yakho yokududuza ngokomzimba. Akukona nje ukufaneleka ingozi. Kule ndlela, konke okudingeka ukwenze ukubeka unyawo olulodwa phambi komunye ibanga elincane. (Isimo sifana nendlela abazimele ngayo.) Lokhu kuzokuvumela ukuba uqhube phambili futhi ubuyele ngesikhathi senqubo yokugcoba, kunokuba ugobe noma ujikeleze (ie, slouch) emgodleni wakho.
Uma unezinkinga ezihlangene ze-sacroiliac, cishe uzothola ukubekwa komunye wemilenze yakho (okungukuthi, ngakwesokudla noma ngakwesobunxele) ukuze ukhululeke kakhulu kunokubekwa phambili komunye. Ungasebenzi ebuhlungu. Sebenzisa uhlangothi oluzwa lukhululekile, futhi unamathele kulokho.
Ngaphandle kwalokho, ukuguqula imilenze kanye / noma izingalo ngezikhathi ezithile kungakusiza ukuba ugweme ukukhathala kwemisipha noma ukudala ukulimala.
Amanye amathiphu amabili weqhinga lokulunga: Beka isandla sakho esingavunyelwanga esikhwameni esingaphambi kokusiza ukuthatha isisindo bese ucindezela emuva. Okwesibili, zama ukugcina i-pelvis yakho endaweni ephakeme njengoba usebenza.
Isu lesibili, uma ungakhuphuka futhi usuke phansi ngaphandle kwenkinga enkulu, kufanele uguqule ngenkathi uguqa ngamadolo owodwa. (Cabanga ukuphakanyiswa komshado.) Lokhu kufaka isikhungo sakho sokusondeza eduze, ukwehlisa izinga umzimba wakho okufanele usebenze ngawo amandla okugwedla. Ukugcoba ngenkathi uvale kungasiza futhi ukuvimbela ukuzungeza phezu komgogodla, okuyinto ukuhluka kwe-slouching esiyikhulume ngenhla.
Ukuqothulwa nokugcoba
Lapho ufeferensi yokuthunga nokupholisa, thatha umthwalo emhlane wakho ngokufaka ingalo yakho engasebenzi engayilondolozi. Ngaphandle kwalokho, ungasondeza leyo ngalo ethangeni lakho.
Ukwenza Laundry
Ake sibhekane nakho-ukuhlanza kungaba umthwalo! Kulula kakhulu ukudlula izinto ngalokhu msebenzi wokugcina indlu.
Uma kunokwenzeka, qeda imithwalo okumele uyikhuphule noma uyenze ibe yizicucu ezincane ezingenasisindo esikhulu. Kungenzeka ukuthi ube nemithwalo eningi yokubhekana naleyo ndlela, kodwa ngokugcwele leli qhinga alinamandla okucasula umgogodla wakho.
Njengokugcoba, zama ukugwema ukugqama emgodini. Ngamanye amazwi, ungazungezi emgodleni wakho, noma awugcine unzima futhi unwetshiwe. Isiqubulo esivamile esithi "phakamisa ngemilenze yakho hhayi emhlane wakho" yilapho izokusiza lapha; kuyisisekelo semishini emihle yomzimba.
Ngakho-ke, uma unezindwangu eziningi zokuhlanza izingubo, kufanele uhambisane nalesi seluleko isahluleka; kungenjalo, ama-discs akho angase abe engozini. Enye indlela esiyazi ngayo ukuthi sithathe isitsha sokuhlanza izingubo zokugqoka ukuzungeza emgodleni, futhi njengoba kungenzeka ukuthi uhlangene, lokhu akuyona cha.
Amathanga ongayenza ekusizeni kwakho okuyisisekelo "uphakamise ngomlenze wakho hhayi umhlane wakho" kufaka phakathi ukubeka ibhasikidi yokuhlanza etafuleni noma esihlalweni okungcono ngokulingana okufana ne-washer noma eyomile. Lokhu kuzonciphisa ukuthi ukuguqa okuningi kuzodingeka ukwenze ukugcwalisa ibhasikidi.
Futhi, njengokugcoba nokuthutha, thatha ingcindezi emhlane wakho ngokusebenzisa isandla esisodwa ukulayisha ibhasikidi yakho, isomisi noma i-laundry, ngenkathi usebenzisa enye ukuzithumela kwenye yezinto zokusebenza.
Ukwenza izitsha
Wonke umuntu unemisebenzi yakhe yasekhaya ayithandayo futhi ayithandayo kakhulu.
Enye indlela yokusiza ukuvimbela ukulimala kanye / noma ukunciphisa ubuhlungu ngesikhathi sokuhlanza ukusebenzisa isiteji esincane noma ibhokisi. Beka ngaphakathi kwekhabhinethi ngaphansi komcengezi bese uphumula unyawo olulodwa kuso.
Leli qhinga lingasebenza kahle uma unenkinga ehlangene ye-sacroiliac, ikakhulukazi uma unyawo olwenziwe ngaphandle kobuhlungu yilowo obeka ebhokisini noma esitokisini. (Ngamanye amagama, njengokugcoba, qiniseka ukuthi ukufakwa kwenyawo lakho kunciphisa ubuhlungu futhi kungabonakali, futhi akubangeli.)
Ukusebenzisa ibhokisi noma isitoreji ngale ndlela kungasiza ekuqiniseni komqondo, futhi. Ukuzinza komzimba kungenye yezindlela ezingcono kakhulu, ngokujwayelekile, ukuvimbela ukulimala nokugcina ubuhlungu obuphansi emuva. Futhi ingasebenza futhi ekhishini. Nakhu.
Okokuqala, ibhokisi litholakala ngqo ngaphansi komcengezi, okusho ukuthi kuzodingeka ukuthi uzibeke ngokuqinile ngokumelene ne-counter. Lokhu kukunika i-modicum yokuzinza komzimba ngesikhathi somsebenzi. Okwesibili, ukusebenzisa ibhokisi noma isitulo, uzothola imisipha ye-pelvic kanye ne-hip, okuzobe iqinisa ingqikithi yakho.
Ngendlela, ukwenza izitsha zihlanganyela ngemikhakha yomzimba oyinhloko neminye imisebenzi yasekhaya. Lezi zibili eziza engqondweni zigeza izindonga nokufaka izinsimbi. Ngakho sebenzisa amathiphu kulesi sigaba salowo msebenzi, futhi.
Ngokuhlanza odongeni nokwebiwa kwensimbi, noma kunjalo, unenzuzo eyengeziwe. Ungakwazi, ngokuyinhloko, usebenze ngesandla esisodwa kuphela. Lokhu kukuvumela ukuthi uphonse enye ingalo ebhodini noma udonga ukuze usize ukucindezela emuva.
Ukwenza Umbhede
Ukwenza umbhede kuhilela ukuguqa, ukufinyelela nokucindezela. Kanti, kubalulekile ukuthi ungadluli emgodini wakho noma ungasebenzi ngomgogodla oqondile noma oqinile. Qapha ukucindezela emuva kwakho kanye nesimo bese ulungisa lapho kudingeka.
Uma uzibeka ngokumelene nombhede, uzokwazi ukusebenzisa umbhede ukwesekwa nokuzinza kwesimo. Bese sebenzisa ingalo eyodwa ukuze ukhulise isisindo sakho njengoba ufika futhi usebenza ngenye ingalo. Shintsha izinhlangothi njalo uma kungabangela ubuhlungu. (Kungenzeka uma une-joint sacroiliac noma enye inkinga echaphazela uhlangothi olulodwa kunalunye.)
Uma unendlela ende yokufinyelela kuwo wonke umbhede, ungaphakamisa idolo elilodwa ngomcamelo ebusweni bombhede.
Ukuhlunga nokugubha
Abantu abaningi bahlambalaza bese betha umgogodla wabo. Kodwa leli qhinga-noma ukuntuleka kwalo - lingase lingabi nhlobo empilweni yakho.
Esikhundleni sokubandakanya ngokweqile umhlane wakho ekukhuliseni nasekukhuleni kwakho, cabanga ngokusebenzisa izingalo nemilenze yakho. Umqondo uwukufinyelela nokudonsa umshanelo ngezandla zakho, kunokuba uphendukeze ukuze ufinyelele kuzo zonke izinkomba lapho kungcola khona, sebenzisana nomlenze phambi komunye. Uma udinga ukushintsha izikhombisi-ndlela, pivot emlenzeni wakho wangemuva, ugcine isiqu sakho sikhululekile. Uma ngabe uke wenza i-tai chi, lokhu kuthutha kungase kuzwakale kujwayelene.
Noma, cabanga ukuguqula umzimba wakho wonke ngezindlela ezintsha ngokuthatha izinyathelo ezincane.
Zombili izindlela-ukuthatha izinyathelo ezincane nxazonke noma ukugxila emlenzeni wakho wokubuyela emuva ukuze ushintshe isiqondiso sakho isiqu nesibindi ubuso - gcina ukugqoka nokukhala okuningi. Zombili ziyizindlela ezinhle kakhulu. Kungani? Ngoba ukuguqula nokuguqa ngesikhathi esifanayo kuyingozi engaziwayo ye-disc yakhe.
Nasi ama-tweaks ambalwa ongayengeza endleleni yakho entsha yokushayela ne-raking.
- Vula noma uthathe izinyawo ezi-1 ukuya kwezingu-2 phambi kwakho ukugwema ukugqithisa nokucindezeleka.
- Gcina umgogodla wakho ngomugqa owodwa omude, oguquguqukayo kodwa ongapheli. Ngamanye amazwi, ikhanda, amahlombe, umcibisholo wesikhumba, isikhumba, amadolo nezinyawo kufanele ngaso sonke isikhathi abhekane nomqondisi ofanayo futhi kufanele zonke zilinganiswe ngokuhambisana nomunye nomunye. (Njengoba kuxoxwe ngenhla, lokhu kuzokusho ukuthi kuzodingeka ushintshe izikhombisi-ndlela noma ngokuguqula umlenze wakho noma ukuhambisa umzimba wakho nxazonke ngokuthatha izinyathelo ezincane.)
- Cabanga nge-broom noma i-rake eyenziwe nge-ergonomically; lokhu cishe kuyoba ne-bend esitsheni ukukusiza ugweme ukugoba emgodleni wakho.
Ukugcinwa Kwezindlu Ngomzimba Omuhle Imishini Yisimiso
Uma ucabanga ngakho, amacebiso amaningi e-ergonomic yokusebenza endlini ahambisana nemibono efanayo: Gcina umgogodla wakho ongathinti hlangothi, ugweme ukuhlanekezela lapho kunokwenzeka khona, thola uphinde uthuthukise ukwesekwa okuyisisekelo futhi ungawudluli!
Futhi, uma uthanda engadini, uhlelo oluhle lomzimba lusebenza kahle ngalezo zisebenzi, futhi.
> Umthombo:
> Hage, M., Incwadi Yokubuyisa Emuva. Abashicileli be-Peachtree. I-Atlanta, GA. 2005.