Hamba ungene esitolo sakho sezintandokazi ze-office futhi cishe uzothola ukuthi izihlalo ezimbalwa, uma zikhona, ezihlalweni zokuthengisa ziza nokuphumula kwengalo eguquguqukayo. Kulezihlalo ezihlinzekela ukulungiswa kokuphumula kwengalo, iningi lilinganiselwe ukulungiswa kokuphakama kuphela. Ukuguqulwa okubanzi nobubanzi bokuphumula kwesandla sesihlalo ngokuvamile kufanele kulandelwe.
Kungani Isikhali Sihlala?
Kodwa ukugxuma ngamaphuphu adingekayo ukuze uthole lezo zindlela ongakhetha kuzo zingase zikhokhwe ngokwemigomo yokuvimbela kanye / noma ukusizwa kobuhlungu bentamo.
Ucwaningo olwenziwa ngo-2017 olwanyatheliswa kuyi- Journal of Physical Therapy Science luchaza ukuthi ukwesekwa kwe-frontarm, okuvame ukuhlinzekwa ngokuhlelwa kwezingalo ezilungiselelwe kahle, kunganciphisa ubuhlungu noma ukunganaki entanyeni noma emahlombe. Abacwaningi bachaza ukuthi ngaphandle kokusekelwa kwangaphambili kanye nokubeka kahle amahlombe, imisipha ethile ethinta le ndawo, okungukuthi i- trapezius ephezulu kanye nemisipha ye-deltoid, iqhubeka isasebenza ezingeni eliphansi. Kungukuthi lokhu kusebenze okungase kube ngaphansi kokuhlukumeza kwentamo ehhovisi.
Ngaphambi kokuba ubeke imali phansi esihlalweni sehhovisi, ingabe intamo yakho, amahlombe, izingalo nezandla ziyakuthola ngokuzuza ikhono nazo zonke izinguquko, kuhlanganise nalabo abaphethe izibhamu. Ngokwenza kanjalo, uzobe usesikhundleni usebenza isihlalo esibucayi uma kwenzeka ube nomunye, noma uma umsebenzi wakho noma isabelomali ivumela, ukwenza ukuthenga okuhlakaniphile okuzokusiza ugweme ubuhlungu.
Nansi umhlahlandlela wokulungiswa kokubuyisela ingalo okuza nezihlalo ezithile ze-ergonomic:
Ukuphakama kwe-Arm Rest
Ukuphakama kuyisimo esivame kakhulu sokulungisa izingalo. Futhi ukulungiswa okuwusizo kakhulu - ukubeka izibilini zakho zokuzivikela ezingeni elifanelana nawe kungasiza ekugwemeni uhlobo lwezinkinga kanye nobuhlungu obumphumela emahlombe akho noma entanyeni okukhulunywe ngenhla.
Lungisa ukuphakama kwengalo yakho yokuphumula ukuze ukwazi ukubeka kalula ama-wrists akho ngokungathathi hlangothi.
Isikhwama esingathathi hlangothi singesinye lapho isandla sisandiso sesiphambano, futhi isibindi sakho asiguquli phansi noma sikhulise ukuze sikwazi ukufinyelela ikhibhodi noma igundane.
Uma ukuphumula kwengalo kuphakeme kakhulu, ungathola ukuthi uhlawula endaweni yakho yehlombe, okuzokwenza ukwandisa ukungezwani emisipha lapho. Uma isezansi kakhulu, ungase usebenze ingozi ye-ergonomic yokucindezeleka okuxhunyanwa nabo ku-forearm noma esihlalweni. Ukucindezeleka kokuxhumana okuphindaphindiwe kungaholela ku-tendonitis noma kwezinye izinkinga.
Kunezinklamo ezimbalwa zokuphakama kwengalo yokuphumula ; yiyona inkinobho kanye nohlobo lokudayela (noma uhlobo). Ngenhlanhla, zombili izinhlobo zilula ukusebenza, kuze kube lula ukuzichaza. Konke okudingeka ukwenze ukuchitha imizuzu embalwa nje ukuhlola ukuthi basebenza kanjani futhi bazama amazinga amaningana kuze kube yilapho izingalo zakho zizwa zisekelwa kahle.
Ububanzi bokuphumula kwe-Arm
Kanye nokufaka isandla ekuqondaneni komzimba okuhle, ukulungisa ububanzi bokuphumula kwengalo yakho kungasiza ukuphumula imisipha emahlombe akho, intamo, izingalo nezandla.
Ukufeza ububanzi obuhle kuwe, lungisa izingubo zokugqoka ukuze izimbambo zakho zibe ngaphansi kwamahlombe akho.
Akuzona zonke izihlalo zehhovisi ezinokulungiswa kokubanzi, noma kunjalo. Futhi uma benza, kuzodingeka ukuthi kusetshenziswe isikebhe esibucayi kanye nesineke.
Beka ububanzi lapho uqala ukuhlangana nesihlalo.
I-Arm Rest Pivot
Amapulangwe okugwedla, okusho ukuthi angena futhi aphume, esinye isici esingakusiza ukukhomba isikhundla esihle kakhulu emahlombe akho nasentanyeni yakho. Lokhu kuyiqiniso ikakhulukazi uma ujwayele ukukhishwa kyphosis.
I-Kyphosis yisimo se-postural lapho umjikelezo wakho wangaphambili uphambili . Uma unayo, kungenzeka ukuthi amahlombe akho ahamba phambili, futhi. Ukusebenzisa isici se-pivot kungakusiza ukuthi welula imisipha ye-pec ngaphambili bese uthola isivumelwano se-rhomboids ngemuva, okuyizivivinyo ezivame ukunikezwa abasebenzi basehhovisi, noma kunjalo. Lokhu kuyindlela eyodwa yokwenza umsebenzi wokulungisa isifo somzimba singase sikhombise ukuguqula ukucindezeleka.
Ngakho, kungani ungavumeli isihlalo sakho sehhovisi sikusize?
Izikhali ezingenakulungiswa kanye neSihlalo esingenalutho
Iningi lezihlalo ze-ofisi ezithengiswa ezitolo zezinketho zingenalo ingubo noma zinezingalo ezingaguquguquki zengalo. Uma unquma ukuphumula kwezingalo ezingaguquguquki, qiniseka ukuthi bafanisa ifreyimu yakho.
Ukwenza kanjalo, hlala esihlalweni bese ubeka iziphambili zakho ezisekelweni bese ubona ukuthi uzizwa kanjani entanyeni nasemaphethweni. Qhathanisa izihlalo ezimbalwa. Uma izingubo zokuzivikela ziphansi kakhulu, ungase ukwazi ukwengeza u-foam ukuze uphakamise ukuphakama. (Yenza nje i-tuct-tape it.)
Izihlalo zesikhundla ngokuvamile aziyizikhali. Izihlalo ezingenalutho zingakuvumela ukuba uhambisane nesilinganiso esikhulu sokududuza. Kodwa abantu abaningi badinga ukwesekwa ukuphumula kwesandla ukuze kugweme ukukhathala amahlombe, emuva, nentamo.
Izwi Mayelana Nokulimala Kwehhovisi
Uma ukholelwa noma cha, ungathola ukulimala kusukela ngosuku, usuku lokuhamba okuphindaphindiwe nokuhamba kwesikhathi oyisebenzisayo ngenkathi wenza umsebenzi wakho wekhompyutha.
Ngenkathi ukulimala okuphansi emuva kokujwayelekile kujwayelekile kubantu abaningi, ukulimala emkhawulweni ophezulu, okungukuthi, isandla sakho, isibindi, i-elbow kanye / noma ihlombe) livela kakhulu emahhovisi. Kodwa iqiniso elidabukisayo yilokho okuncane kakhulu okuyaziwa ngomzimba ophezulu kanye nokulimala okuphezulu kunokuba ubuhlungu obukhulu emuva.
Kodwa into eyodwa ngokuqinisekile: Uma usebenza usuku lonke ngentamo yakho, ehlombe, nangengalo ngesimo esibucayi (njengoba abantu abaningi benza ngoba, ngokwezinga elikhulu, uhlobo lomsebenzi,) cishe uzokhula ngokweqile ukucindezeleka kwemisipha nokucindezeleka okuhlangene, izimo ezihlala zingaphansi noma zifaka isandla ekwenzeni ukulimala kwemisipha.
Izibhamu zingasiza ukukhipha umthwalo emagxeni akho, okuyokwenza ukuthi kunciphise ukucindezeleka nokucindezeleka.
> Imithombo
> Gonçalves, J., et. al. Imiphumela yokusekela kwangaphambili kanye nokubekezela kwehlombe kuma-trapezius engenhla nomsebenzi we-anterior deltoid. J Phys Ther Sci. May 2017
> Ming, Z. et. I-al., Umkhuni Nezinzwa Ezihlangene Ezihlobene Nokusebenzisa Ikhompyutha. I-Pathophysiology. July 2004.