Ungabunciphisa njani ubuhlungu emsebenzini?

Umxholo

• 1. Intlungu yomqolo kunye negxalaba
• 2. Ukuthintela nokunyanga umsipha esihlahleni
• 3. Ukuphucula ukujikeleza kwimilenze

Ukuzilolonga ukwenza umsebenzi kunceda ukuphumla kunye nokunciphisa uxinzelelo lwezihlunu, ukulwa umva kunye nentlungu kunye nokulimala okunxulumene nomsebenzi, njenge-tendonitis, umzekelo, ukongeza ekuphuculeni ukujikeleza kwegazi, ukulwa nokudinwa kwezihlunu nokudinwa.

Le mithambo inokwenziwa kwindawo yokusebenza kwaye kufuneka yenziwe imizuzu emi-5 ukuya ku-2 amaxesha ngosuku. Kuxhomekeke kwimithambo, inokwenziwa imile okanye ihleli kwaye ukuze ube neziphumo, kuyacetyiswa ukuba ukolula ngalunye kube phakathi kwemizuzwana engama-30 ukuya kwimizuzu eli-1.

1. Intlungu yomqolo kunye negxalaba

Ukolula umqolo kunye namagxa ukuze unciphise uxinzelelo kwaye ukhulule izihlunu zakho, lo msebenzi ulandelayo ubonakalisiwe:

1. Yolula zombini iingalo phezulu, ukudibanisa iminwe yakho, ukolula umqolo wakho, uhlale umile kule ndawo ngelixa ubala kancinci ukuya kuma-30.
2. Ukusuka kweso sikhundla, thambekisa i-torso yakho kwicala lasekunene kwaye ume kuloo ndawo imizuzwana engama-20 uze uguqule i-torso yakho kwicala lasekhohlo kwaye ubambe eminye imizuzwana engama-20.
3. Ukuma, yeka umzimba wakho phambili ngaphandle kokuguqa ngamadolo kunye nemilenze yakho yahlukene kancinane, kwicala elinye njengamagxa akho, ume ngxi imizuzwana engama-30.

Ukuba nephedi yejel enokutshiswa kwimicrowave inokuba luncedo kwabo banengxaki yokuqaqanjelwa ngumqolo namagxa kuba bachitha ixesha elininzi behleli besebenza kunye nekhompyuter okanye bemi, bemi endaweni enye ixesha elide.

Abo bakhetha banokwenza icompress eyenziweyo ngokubeka irayisi encinci esokeni, umzekelo. Ke, ngalo lonke ixesha uyifuna, ungayifudumeza kwimicrowave kangangemizuzu emi-3 ukuya kwemi-5 kwaye uyibeke kwindawo ebuhlungu, uyiyeke isebenze kangangemizuzu eli-10. Ubushushu becompress buya konyusa ukujikeleza kwegazi kuloo ndawo, kuthomalalise iintlungu kunye noxinzelelo lwezihlunu ezinesivumelwano, kuzisa ukukhululeka kwiimpawu ngokukhawuleza.

2. Ukuthintela nokunyanga umsipha esihlahleni

I-tendonitis esihlahleni yenzeka njengesiphumo sokuphindaphindeka kwentshukumo, ekhokelela kukudumba kwelungu. Ukuthintela i-tendonitis esihlahleni, kukho ezinye iindlela zokuzilolonga, ezinje:

1. Ukuma okanye ukuhlala, nqumleza enye yeengalo zakho phambi komzimba wakho kwaye ngoncedo lomnye, thambisela ingqinamba engqinibeni yakho ngelixa ndihleli kwezihlunu zengalo zimi nkqo. Hlala kwesi sikhundla imizuzwana engama-30 emva koko wenze ukolula okufanayo nangengalo enye.
2. Yolula enye ingalo phambili kwaye ngoncedo lwesinye isandla, phakamisela phezulu isundu, wolule iminwe umva, de ube uziva izihlunu zengalo yolule. Yima kwesi sikhundla imizuzwana engama-30 uze uphinde uphinde wolule ngokufanayo nangengalo enye.
3. Kwimeko efanayo naleyo ibisenziwa ngaphambili, ngoku jika isundu sakho, tyhala iminwe yakho ubambe esi sikhundla imizuzwana engama-30 emva koko wenze okufanayo nangengalo yimbi.

Abaguli be-tendonitis kufuneka bakhethe ukubeka indawo ebandayo kwindawo yeentlungu, bayishiye isebenze kangangemizuzu emi-5 ukuya kweli-15, ulumkele ukusonga i-compress kwithishu okanye i-napkins encinci ukuze ungatshisi ulusu. Ingqele iya kunciphisa ukudumba kunye nentlungu ebangelwa yi-tendonitis kwimizuzu embalwa.

Kodwa ngalo lonke ixesha uza kwenza umthambo wolule kwaye usebenzise i-compress ngemini enye, kufuneka uqale wenze ii-stretches. Bukela ividiyo kwaye ufunde ukuba ukutya kunye nonyango lomzimba lunokunceda njani ukunyanga i-tendonitis:

3. Ukuphucula ukujikeleza kwimilenze

Kubantu abasebenza iiyure ezinde behleli, kubalulekile ukuba bavuke nemizuzu embalwa kwaye benze umthambo wolula ukukhuthaza ukujikeleza kwegazi:

1. Ukuma, kunye nemilenze yakho kunye ecaleni, tsala i-ankle yakho uye ezimpundwini zakho kwaye ubambe malunga nemizuzwana engama-30 ukolula umphambili wethanga lakho. Emva koko, yenza umthambo omnye nomnye umlenze.
2. I-squat kwaye wolule umlenze omnye ecaleni, ugcine ubhontsi omkhulu ujonge phezulu ukuze uve umva kunye embindini wethanga wolule. Yima kweso sikhundla imizuzwana engama-30 emva koko wenze okufanayo ngomnye umlenze.

Le mithambo ilungile ekuncedeni ukuphumla, ukunciphisa iintlungu zemisipha kunye nokuphucula ukujikeleza kwegazi, kufanelekile kubo bonke abantu abasebenza behleli okanye bemi, bahlala kwindawo enye ixesha elide, njengakwimeko yabantu abasebenza eziofisini okanye umzekelo, abathengisi beevenkile.

Kodwa ukongeza koku kolulwa, ezinye iingcebiso ezibalulekileyo zibandakanya ukunqanda ukuphakamisa izinto ezinzima ngokungafanelekanga, ukunyanzelisa umqolo wakho kunye nokuhlala ngokufanelekileyo ngelixa ugcina umqolo wakho umi nkqo, ngakumbi ngexesha lomsebenzi ukuphepha isivumelwano kunye nokuqaqanjelwa yimisipha okunokubangela ukungonwabi kunye nentlungu ebuhlungu. Abo basebenza ixesha elininzi ezinyaweni zabo kufuneka balumke ukuhamba imizuzu embalwa ngeyure nganye ukunqanda iintlungu ezinyaweni zabo, ngasemva kunye nokudumba kwamaqatha abo okuxhaphakileyo kule meko.