Yini Ebangela Ukuhamba Kwesikhundla Esiphezulu Nokuthi Yini Ongayenza Ukuze Uyiqondise?
Ubuhlungu bezinyosi kuvame ukuhambisana nokuhlukunyezwa endaweni phakathi kwamahlombe nekhanda lakho. Uma uhlala ekhompyutheni amahoreni ekupheleni, noma uqhuba ngokuphila, ungase ukhuthaze inkinga yesikhathi eside eyaziwa ngokuthi i-head post posture. Ukulondoloza ukuhamba phambili kwekhanda kungabangela imisipha yentamo, okuholela ebuhlungu nasekugqeni kwenhliziyo.
Ukuphambene Kwama-Postural
Ngokweqile, ikhanda lakho lilungele kahle entanyeni yakho lapho indlebe yakho ihambisana ngqo nomugqa wegesi.
Umugqa wendlalelo (obizwa nangokuthi umgqa womugqa ) ngumugqa oqondile ongacabangi omele ukudonsa phansi kwegesi. Isetshenziselwa ukuhlolwa kokuthutha njengendlela yokukhomba ukuthi izikhundla zezingxenye zomzimba zikhonjisiwe nokuthi kunqunywe ukuhlukumeza noma ukuphambanisa kwamanye amazwe. Ukuhamba phambili kwekhanda phambili kwenzeka lapho ikhanda libekwe phambili kulolu gqa oluvuthayo, libuka umzimba ukusuka ohlangothini. Ukuhlehliswa kwekhanda eliphambili kubhekwe njengokuphambuka ngoba ikhanda lihlukile kulolo lugqa lombhalo.
I-Terminology yezokwelapha
Nansi incazelo encane yezobuchwepheshe yokumiswa kwekhanda eliphambili. Lokhu kuhamba phambili kwekhanda okuvela embonweni womhlengikazi: "Imisebenzi ethile yansuku zonke efana nokusetshenziswa kwekhompyutha isikhathi eside ingakhuphula i-neck flexion (i-flexion isho ukuguqa). Ngokujwayelekile, ingxenye engezansi yentamo yakho (ebizwa ngokuthi umgogodla wesibeletho, noma i-c-spine for short ) yiyona ndawo eguquguqukayo kakhulu. I-c-spine engenhla iyanda (igoba emuva) njengoba uphakamisa ikhanda lakho ukuze ukwazi ukubona. "
Ukungalingani Kweqembu Le-Muscle
Ukuhamba phambili kwekhanda eliphambili ngokuvamile kubangela ukungalingani kwamandla emkhatsini wemisipha exhasa futhi ithathe intamo yakho, amahlombe kanye nekhanda. Imisipha phambi kwentamo yakho ingase ibe buthakathaka ngenkathi leyo engemuva ingase ibe mfushane, ifinyelele futhi ifinyeleleke.
Kyphosis
Ukuhamba phambili kwekhanda eliphambili ngokuvamile kubangelwa kokunye ukukhishwa kokumiswa okubizwa ngokuthi i-kyphosis.
I-Kyphosis iyigama lemitholampilo yokumiswa okwakukhona lapho amahlombe akho nasenhla yangaphambili yangemuva. (Kunezinhlobo eziningana ze-kyphosis.) Ungase ukwazi ukuthi ukuxilongwa ngesiteketiso esingaphansi kokubamba iqhaza, ukuzingela.
Lapho amahlombe eqhubeka phambili, njengoba bevame ukukwenza ngemva kwamahora amaningi alandelanayo ehlezi edeskini, ekhompyutheni noma esiteshini, ikhanda lihanjiswa phambili. Lokhu kwenzeka ngoba indawo yangasemuva yangemuva (okuthiwa i-thoracic spine) isekela intamo nekhanda. Lapho umgogodla uhamba noma ushintsha isimo saso, ngaphansi kwezimo eziningi, ikhanda nentamo yakho kuzolandela. Iningi lesisindo sekhanda lingaphambili, futhi lokhu kunomthelela ekuqhubeni phambili phambili. Ukuze ukwazi ukubona, uphakamisa ikhanda lakho.
Ukulungiswa Nokuphathwa
Ukuma futhi uhlezi kahle ngokuzivocavoca kanye nokuzivocavoca ukuze uqinise intamo yakho kungakusiza ukubuyisela ekulungiseni. Ukwehlisa kungasiza futhi njengemisipha yentamo, ngokujwayelekile, ingaba nzima kakhulu futhi ikuvimbele ukwenza imisebenzi yakho ngokugcwele. Ukwehlisa intamo yakho kungaphinde kukhulule ubuhlungu.
Uma intamo yakho ikunika ubuhlungu obuningi, noma uma ungaqiniseki ukuthi ungaqala kanjani ngohlelo lokusebenzisa intamo, buza nodokotela wakho. Udokotela wakho uzobandakanya ukuhlolwa kwe-postural njengengxenye yokuxilongwa kwakho ngoba cishe uzokwazisa uhlelo lwakho lwezokwelapha.
Kufanele usebenze kuphela nodokotela oqeqeshiwe lapho ukhuluma ngokuhamba phambili kwekhanda lakho phambili. Izibonelo ziyi- MD njenge- physiatrist , umhlinzeki wezemvelo noma umqeqeshi wezemidlalo noma isisebenzi somzimba onolwazi kanye nemfundo ephakeme ekulandeleni nasezinkingeni zenhliziyo. Qinisekisa ukuthi noma yimuphi umxhumanisi wezempilo noma ophelele osebenza naye uxhumana no-MD wakho.
Izingozi Zezingozi
Cishe sonke sisesengozini yokuhamba phambili kwekhanda. Ukusetshenziswa kwekhompiyutha kukhuthaza kakhulu amahlombe azungezile nangaphezulu, ngakho-ke ukuthunyelwa kwekhanda phambili; kuyinto ebalulekile engozini.
Ukushayela ukuhlala (noma amahora amaningi ngokulula) kungenye into engozini. Imikhuba enjengokufunda embhedeni nomcamelo oqhubekile ngaphansi kwekhanda lakho ingase ibe negalelo lokudlulisela phambili ukukhishwa kwekhanda. Ukwenza umsebenzi oseduze odinga ukukhishwa kwe-manual kanye nobuhle be-eyesight kungaveza ingozi yakho, futhi. Uma ungumthumeli womshini wokugcoba, umchwepheshe we-elekthronikhi, noma unomsebenzi lapho ubeke khona ngokufanayo, lokhu kusho wena.
Futhi uma uhlala uthwala isisindo esiningi esibalulekile ngaphambi komzimba wakho kungenzeka ukuthi uthuthukisa ukuphoqwa kwengqondo okuthi, njengoba sibonile ngokuvamile kuvame ukuholela ekuthumeni kwekhanda phambili. Isibonelo salokhu uma ujwayele ukuthwala ingane yakho noma omunye umthwalo phambi komzimba wakho. Ukuthola amabele amakhulu kakhulu kungase kwandise ingozi yakho yokwehliswa kwengculazi nokuhamba phambili kwekhanda.
Okuningi emgodleni:
Umthombo:
Kendall, FP, Kendall McCreary, E, Ukuhlinzeka, PG. Imisipha: Ukuhlola nokusebenza nge-Posture and Pain. I-4th ed. Williams & Wilkins. 1993. Baltimore.