Igxalaba elenziweyo onokuLwenza eMsebenzini

Umxholo

• Yintoni ebangela iintlungu zamagxa?
• Umsebenzi wekhompyuter unokubangela iintlungu zamagxa
• Ukuzivocavoca umzimba kunokunceda ukunqanda iintlungu zamagxa
• Iingelosi zeDesk
• Imiqolo yamagxa
• Ukolula okuphezulu kwetrapezius
• Ikhwaphu lolule
• Qhubeka nokumodareyitha

Yintoni ebangela iintlungu zamagxa?

Sivame ukudibanisa iintlungu zamagxa kunye nemidlalo enje ngetennis kunye ne baseball, okanye nangemva kokuhamba sijikeleza ifanitshala yegumbi lokuhlala. Bambalwa abake bakrokre ukuba unobangela uhlala uyinto eqhelekileyo kwaye ingasebenzi njengokuhlala kwiidesika zethu.

Nangona kunjalo, kuvela ukuba ukujonga kwizikrini zethu zekhompyuter ngaphezulu kweeyure ezisibhozo ngosuku kunokuba nefuthe elikhulu kumagxa ethu e-deltoid, i-subclavius, kunye nezihlunu ze-trapezius.

Umsebenzi wekhompyuter unokubangela iintlungu zamagxa

IAmerican Academy of Orthopedic Surgeons iqikelela ukuba umsebenzisi wekhompyuter oqhelekileyo ubetha ikhibhodi yakhe ukuya kuthi ga kuma-200,000 amaxesha ngemini.

Ngaphezulu kwexesha elide, ezi ntshukumo ziphindaphindayo zisuka kwindawo yokumisa kangangeeyure ekunweniseni zinokuphazamisa impilo yakho ye-musculoskeletal. Ingakhokelela ku:

• isimo esibi
• intloko ebuhlungu
• intlungu edibeneyo

Umbutho wezeMpilo weHlabathi kunye namanye amaziko onyango aphambili achaza ezi ntlobo zokulimala kwamagxa, zihlala zidityaniswa nentamo kunye nomqolo obuhlungu, njengokuphazamiseka kwemisipha.

Ukuzivocavoca umzimba kunokunceda ukunqanda iintlungu zamagxa

Ngombulelo, uGqirha Dustin Tavenner weLakeshore Chiropractic kunye neZiko lokuBuyekeza eChicago uhlala ephatha abantu abaneentlungu zamagxa ezinxulunyaniswa nexesha elide lokuhlala.

UTavenner ucebisa ukuba oku kube lula kunye nokukhawuleza kwamagxa onokukwenza emsebenzini ukunceda ukunciphisa iintlungu zamagxa.

Iingelosi zeDesk

1. Ukuhlala ngqo esihlalweni sakho ngokuma okugqibeleleyo, beka iingalo zakho egxalabeni nge-90-degree bend kumagophe akho.
2. Ukugcina intloko kunye nomzimba wakho umile, cotha iingalo zakho ngaphezulu, ufike izandla zakho ziye eluphahleni. Zama ukugcina iingalo zakho zihambelana neendlebe zakho njengoko usonyukela eluphahleni kwaye ucotha ubuyela kwindawo yokuqala.
3. Kuya kufuneka uzive utsala phakathi embindini wakho, okunceda ukukhulula umqolo wakho.
4. Phinda amaxesha ali-10.

Imiqolo yamagxa

1. Gcina umqolo wakho uthe tye kwaye isilevu sakho singene.
2. Qengqa amagxa akho phambili, phezulu, ngasemva, nangaphantsi kwisindululo setyhula.
3. Phinda amaxesha ama-10, emva koko ubuyele umva.

Ukolula okuphezulu kwetrapezius

1. Ukuhlala umqolo wakho uthe tye, jika intloko yakho ijonge ecaleni egxalabeni lakho.
2. Ukolula okukhulu, yeka igxalaba lakho kwicala elichaseneyo ukuya emgangathweni.
3. Bamba imizuzwana eli-10.
4. Phinda kabini kwicala ngalinye.

Ikhwaphu lolule

Oku kolula kuya kwenza ukuba kubonakale ngathi uzama ukuvumba ikhwapha lakho, ke mhlawumbi kuya kufuneka wenze le xa uqinisekile ukuba akukho mntu ujongayo.

• Hlala umqolo wakho uthi nkqo.
• Jikelezisa intloko ngecala ukwenzela ukuba impumlo yakho ijonge ngentla kwekhwapha.
• Bamba umva wentloko ngesandla sakho kwaye uyisebenzise ukutyhala ngobunono impumlo yakho kufutshane nekhwapha. Musa ukutyhalela kwinqanaba lokungonwabi.
• Bamba imizuzwana eli-10.
• Phinda kabini kwicala ngalinye.

Qhubeka nokumodareyitha

Ukongeza kwezi zihlunu, ukuhlala "okusebenzayo" kunokugcina umzimba wakho uhamba kwaye unqande intlungu ebangelwa ukuhlala phantsi. Umzekelo, hlala kwisitulo sakho ngamanye amaxesha, jika isihlalo sakho ngapha nangapha, kwaye ume okwexeshana ubuncinci kanye ngeyure nganye.

Njengamaxesha onke, lumka xa usongeza umthambo omtsha kwindlela yakho yemihla ngemihla. Ukuba uqhubeka uva iintlungu okanye ukungonwabi, thetha nogqirha wakho.