Abantu abaninzi bakhathazekile ngokuhlakulela i-hunchback mhlawumbi njengoko bekhulile okanye ngenxa yokuba basebenza kwikhompyutha. Kungakhathaliseki ukuba yintoni isizathu, le ngxaki yenkinga yokunyamezela ibizwa ngokuthi yi- kyphosis , kwaye inokubonwa ukusuka kumbono ojongene nomzimba njengomqolo ophezulu.
Kodwa akayeki apho. I-Kyphosis ihlala ihamba kunye nombandela ochaphazelekayo obizwa ngokuba yi-head head posture.
Ukuhamba phambili kwentloko kuqhubeka ekuphenduleni i-kyphosis. Nantsi eyenzekayo:
Xa amahlombe akho ajikelezayo, kunye nomqolo wakho ophezulu ngasemva, intloko yakho iya kuhliswa. Ukujonga kwakho kuya kutsalwa phantsi, ngokunjalo. Kodwa ukuba ukwazi ukubona okuphambi kwakho, uya kuziva uncedo lokuphakamisa intloko yakho. Le nyathelo "i-kinks" emva kwentamo, unciphisa imisipha ephuma kwisezantsi lekrele lakho ukuya ngaphantsi komlenze wakho wesibeletho. Nangona unokubona oko kufuneka, intloko nentamo yakho ayisekho ukulungelelaniswa nayo yonke yakho ikholwana yomgcini.
Ngaphandle kokungaboni kakuhle, oku kuhamba phambili kwekhanda kunye "nokukhenkcela" kunokukhokelela entanyeni yentlungu, ukuxhamla kunye / okanye intlungu.
Ukunqoba i-posture post forehead ayiziboleki kakuhle ngokulungiswa ngokukhawuleza. Ngoko ukuba ucinga konke okufuneka uyenze ukuphucula umsebenzi wakho wekhompyutha, cinga kwakhona.
Ucwaningo lwe-2017 olupapashwe kwi- Brazilian Journal ye-Physical Therapy lithelekise ukuzivocavoca ukulungiswa komsebenzi wokunciphisa intsimbi enxulumene nentamo, amahlombe kunye nentlungu.
Abaphandi bafumanisa ukuba umsebenzi owenzelwe ngcono ukuphucula intlungu kunokuba i-ergonomics. Nangona isifundo sasihlala iinyanga ezintandathu, emva kwezine, ukusetyenziswa kwaba yinkqubo yodwa yonyango oye wazisa uncedo lwentlungu nangayiphi na indlela.
I-takeaway eyona nto yayikukuba abasebenzi baseofisi kufuneka baqhube umsebenzi, nokuba ngaba baqhubekanga kunye novavanyo lwe-ergonomic kunye nokuguqulwa.
3 Kumelwe Uyenze Iimvavanyo zokuPhumela iNtloko yeNtloko kunye neKyphosis
Ukuzilolonga nsuku zonke kunokukunceda ukunciphisa impawu ezinxulumene nekyphosis kunye nokuhamba phambili kwekhanda. Ukuphononongwa ngokuchanekileyo kwe-2011 kufumaniswe ukuba ngelixa iinjongo zesicwangciso esisebenza ngokugqithiseleyo se-ofisi zihlala zingenakuqhaqha, ukuqeqeshwa kwamathambo kunye / okanye ukunyamezela kunokwenzeka ukuba ukubheja okulungileyo, ngakumbi ukuba ukunciphisa intlungu kukujoliswe kuyo. Ukuba udinga ukunciphisa ukukhubazeka okuhambelana nentlungu, ukunyamezela ukunyamezela imisipha kunconywa ngaphezu kokuqiniswa.
Kukho iindlela ezintathu ezinokukunceda ukulungisa i-kyphosis kunye nokuhamba phambili kwekhanda. Kungcono ukuba ungakhathazeki ukukhetha oku. Endaweni yoko, cinga ukuzenza zonke iinkcukacha xa usenza iseshoni yeseshoni.
- Eyokuqala, kwaye eyona nto ibalulekileyo, ibizwa ngokuba yi-retraction yomlomo wesibeleko. Intsholongwane ithetha intamo kunye nokubuyisela indlela yokubuyisela. Kulo msebenzi oyintloko wokwenza umsebenzi, injongo kukubuyisela intloko yakho ngokuhambelana nomlenze wakho wesibeletho.
Kwaye kuyisitshixo sokuguqula ukuhamba phambili kwekhanda. - Umsebenzi wesibini unceda ukuqinisa imisipha ebambe iqhosha eliphezulu, kunye nokulungelelaniswa kakuhle okumalunga nomnye umlenze wakho. Ezi zihlunu, ezibizwa ngokuba yi-rhomboids, zingaba zi-lax okanye zigqitywe xa ude, usebenza kwikhomputha yonke imini okanye uqhuba ezininzi, kwaye kunjalo nakwiimeko ze-kyphosis.
Ukomeleza i-rhomboids yakho inokubonelela ngenkxaso yentamo entle kunye nokulungelelaniswa kwentloko.
- Umsebenzi wesithathu ulula olulula lwezilwanyana zakho ze-pectoralis . Iipecs zixininise kakhulu kwiimeko ze-kyphosis kunye nokuhamba phambili kwekhanda. Ngaphandle kokuba ukhulule loo mbambano, kuya kuqinisekiswa ukuba i-kyphosis inendawo.
Yintoni enokuyenza malunga neengxaki zeNeck (kwiNgezelelo yokuPhumela iNtloko yeNtloko)
Ukuba unyanzelekile entanyeni yentlungu, wenzakalisa intamo yakho, amahlombe okanye umva okanye unemiqathango enjenge-arthritis, kubalulekile ukusebenzisana nodokotela wakho okanye ugqirha womzimba ekukhethweni kokusebenza kunye nefomu. Xa usukhutshiwe kwipilisi yonyango, izivo ezichazwe apha zifanelekile kuwe.
Ukuba awuqinisekanga ngento leyo, jonga umgcini wakho wezempilo oqeqeshiweyo, ovumelekileyo ukuba uqinisekise ukuba uhamba ngendlela efanelekileyo.
> Imithombo
> Shariat, A., et. al. Iimpembelelo zokwelula uqeqesho loqeqesho kunye nokulungiswa kwe-ergonomic kwiingcambu ze-musculoskeletal zabasebenzi beeofisi: ityala elilawulwa ngokungahleliwe. I-Braz J Phys Ther. 2017 https://www.ncbi.nlm.nih.gov/pubmed/28939263
> Sihawong, R., et. al., Ukuqhuba unyango kubaqeshwa be-ofisi abaneentlungu zentamo engapheliyo: uhlolo oluhlelekile. J Uluhlu lwePhysiol Ther. Jan 2011. https://www.ncbi.nlm.nih.gov/pubmed/21237409