Ukuba idesksi yakho ayikho ukuphakama okulungileyo kuwe, unokuba usichitha ixesha elininzi kunye "non-neutral," aka, "engathandekiyo" intamo kunye nesigxina soxinzelelo. Ukuphazamiseka okanye ukungathathi hlangothi kwimeko eyaziwayo yobungozi be- musculoskeletal (MSDs) .
Ukuphakama kwedesksi ephakamileyo ngu-29 "kunika okanye uthathe intshi. (Ezinye i-ergonomists ziphikisana ngokucacileyo ukuba le "ifayili enye ifanelana nayo yonke" imilinganiselo ehambelana neemfuno zomenzi ngaphezu kwalabo basebenzi bokugqibela.) Kungakhathaliseki ukuba kulungile ukuba bonke abantu baya kufanelana ngokuzeleyo kwidesksi yolu bukhulu.
Unokuba ngumncinci, okanye ude ubude. Okanye mhlawumbi i-intshi enye intshi okanye intshi ingenza umehluko omkhulu ngendlela idesksi ifaneleka ngayo. Wena usemgangathweni ophezulu wokuqwalasela oku.
Desk Uphakamileyo kakhulu
Ukuba ideskiti yakho iphakamileyo kakhulu, mhlawumbi uya kusebenza ngokugqithiseleyo ihlombe kunye neengalo zengalo. Ngokukodwa, xa imisipha yakho yefabhethi isayinwe yonke imihla, iigxala zentloko ziba nomkhwa wokukhwela ngeendlebe zakho kwaye zihlala apho ngonaphakade. Oku kuhamba ngokukhawuleza kuba ngumkhwa-owodwa esiwulibalayo, kodwa nje ukuphazamiseka okufanayo kwintlalo yeentamo zethu, amahlombe kunye nomqolo.
Ukuzihlolisisa ngokuba "i-Office Worker's shoulder Scrunch" kulula. Ngexesha elilandelayo xa uhlala kwisibuko, jonga ukujonga ukuba ngaba amahlombe akho aphakanyisiwe, oko kukuthi, phezulu ngeendlebe zakho. Zama ukubakhohlisa. Unokuziva ulula njengoko wenza oku.
Enoba unesibuko okanye awukho, ungabheka imisipha yakho ye- trapezius , efumaneka phezulu kumahlombe akho, ngenxa yokukhathazeka nentlungu.
Kuyafana nendawo yakho ye- scapula muscle , efumaneka ngaphantsi kwezantsi kwekrele lakho ngasemva kwayo yonke indlela eya kwisalathisi sangaphakathi se-scapula (i-blade blade.) Zombini imisipha - kodwa ngokukodwa i-scapula ye-lever - ngabadlali abalulekileyo "I-Office Worker's Shoulder Scrunch," ngendlela.
Ideskiti ephakamileyo kakhulu inokubangela ukuba usebenze entanyeni yakho kwandiso (ukubuyela emuva) ukwenzela ukuba ukwazi ukubona umlindo wakho. Oku kunokudala ukuphazamiseka okanye intlungu emva okanye i-skull okanye intamo yakho. Kwakhona kunokukhokelela entanyeni yentsimbi.
Ukuba ideskiti yakho iphezulu kakhulu, ngaphandle kokufumana enye idesksi, ukhetho lwakho lukhawulelwe. Unokuphakamisa ukuphakama kwesihlalo, oko kunokudala isidingo sokuhamba ngeenyawo ukuba ufutshane. Ungaphinde unqume imilenze yedesksi yakho, kodwa uze - ngubani owenza oko? Ukuba oko kukukhetha kwakho kuphela, kusenokuba ixesha lokuhamba.
Desk Ubukhulu Kunzima
Ukuba idesksi yakho iphantsi kakhulu, unokufumanisa ukuba uchithe ixesha elide ubambe iingalo zakho ukuze ufikelele kwibhodi. Oku kubangela ukuxhatshazwa okuyiyo kwimisipha yakho yeengalo ezingakhokelela kwiintlungu kunye nemiba yokumisa.
Idesksi ephantsi iyakhuthaza nokunyuka. Ngaphandle koko, uza kufumana njani ikhibhodi yakho? Ukusila kungenza i-shoulder, intamo kunye ne-back back muscle tension kunye nobuthathaka, kunye nesifuba esinyanyisiweyo. Kanye kunye nokuxhatshazwa kwemisipha kunye nobuthakathaka, ukuma kwesifuba esihlala njalo kunokubangela ukuba i-kyphosis yangasemva.
Ukuba idesksi yakho iphantsi kakhulu, indlela ephantsi yokuyiphakamisa ngokufaka iibhodi, iibhloko okanye iincwadi phantsi kwemilenze yedeski.
Ubukhulu beDeski - Iingcebiso eziqhelekileyo
Nazi ezinye izinto ezimbalwa zokuqwalasela xa usungula ukuphakama kwedeski ungahlala kunye:
- U-OSHA uncoma ukuba i-monitor yakho ibe kwinqanaba leso okanye encinane. Isibalulekileyo kukuqinisekisa ukuba intamo yakho ikhululekile kwaye uhamba njengentlungu encinci yemisipha njengoko unako.
- Umsebenzi wakho kufuneka uvumele indawo ngaphezu kwamadolo akho kunye nobude bebhobhodi obugcina amahlombe akho kunye neengalo kulo mbono ophantsi, ukungahambisani nokungathathi hlangothi okukhankanywe ngasentla.
- Khangela ukuba ukuphakama kwedeski yakho kufikelela kwinqanaba elifanayo njengamaqhosha akho. Ukuba, xa uhleli kwindawo yakho yokusebenzela, ungagcina izibonda zakho zibophe malunga ne-degree-degree engama-90 kunye nezixhobo ezilungeleyo, mhlawumbi unesidingo sokuphakama esifanelekileyo.
- Ukuba unamanani omntu kwaye ufuna ngokwenene ukulinganisa kwedeski yakho yokuphakama, nantsi iplagi ephathekayo kunye neyokudlala onokukunceda. Konke okufuneka ukwenze kufakwe ekuphakameni kwakho, kwaye inkqubo iya kuvelisa umgangatho ophakanyisiweyo kwisilinganiselo se-elbow (kunye nabanye abambalwa.)
- Idesksi enokulungiswa kokuphakama yinto efanelekileyo, ngakumbi xa ubelana ngesithuba somsebenzi, kodwa ukuba leyo yinto yokunethezeka iqwalasela ukusebenzisa ikhibhodi echitshiyelwayo okanye ukufikelela okufanayo. Ngenxa yokuba banciphisa indawo (kunye nezinye izizathu,) abanokuba nezicombululo ezigqibeleleyo, kodwa ukufumana okulungileyo kunokuncedisa ngokungazenziyo ukuphakama kwedeski kwindawo ekhululekile.
- Ukuba uhambo lokuthengwa luya kulandelwa, ungalibali ukuhlala ukuze uhlale edeskini - yonke ingqumbo le ntsuku. Abasebenzi abasebenzisa ezi zilungiso rhoqo - yiloo nto abakhelwe yona. Oku kuthetha ukuba ukulungiswa komnye kufanele kube lula kwaye emva kokuzama okumbalwa, mhlawumbi uya kucacisa ngokuphakama okuthe ngqo kuwe, kokubili kokuhlala kunye nezikhundla zokuma. Ndiye ndava ukuba iidesiki zokuhlala zilungile kwimpilo yakho kwaye abasebenzi bayabathanda.
> Imithombo:
> I-Ashraf A. Shikdara & Mahmoud A. I-Ergonomics yeHhovisi: Ukungaphumeleli kwi-Computer Workstation Design Design International Journal of Occupational Safety and Ergonomics .
> Burgess-Limerick, R., et. al. Impembelelo yoBugcino boKhuseleko lweComputer kwiNtloko kunye neNeck Posture. I-International Journal ye-Industrial Ergonomics . 1999.
> I-Ergonomic Workstation Guidelines. I-NC State University University Environmental Health & Safety website.
> Straker, L. et. al. Impembelelo yoHlelo lwekhompyutheni Ukuphakama kunye neDesi ukuCwangcisa umsebenzi we-Muscle ngexesha loBuchule boLwazi loLwazi ngeBanga eliNtsundu. Umbhalo we-Electromyography kunye neKinesiology 18 (2008) 606-617.