Nangona i- ofisi yesitulo yeofisi ikhulayo, bambalwa abantu abayeke ukufunda oko bafuna ukwazi malunga nokufakela izixhobo zabo zokuhlala kwindawo yokuphakama kwabo, isakhelo, okanye nayiphi na imeko abanokuba nayo njengemva okanye i-hip intlungu. Kunoko, ininzi amakhasimende ase-ergonomic basebenzisa izigqibo zabo zokuthenga ngombala, isitayela kunye nexabiso.
Nazi ezinye izicwangciso zokutshintshela isihlalo sakho seofisi ukwenzela ukuba kunciphise umva wakho kwaye ubambe ubuhlungu.
Sebenzisa iSihlalo sakho soTshintsho lokuPhakamisa
Eyona nto isebenzi yeofisi enomdla wokuxubusha kunye nokulawula okukusezantsi kwesihlalo sokuhlala, kodwa i-levers, paddles, kunye ne-knob zikhona ngesizathu. Ukuba akukho nto, ukufunda indlela yokutshintsha ukuphakama kwesihlalo sakho kunokubonelela ngoluphi ulungelelwaniso lomsebenzi onokufuna ukuba wenze.
Ukulungiswa kokuphakama yindlela ephambili kufuneka uguqule i-angle ye-joint hip ngexesha lokuhlala. Le ngqungquthela, iyakuchaphazela indawo yeplavis yakho kunye neyure yecala kumqolo wakho osezantsi, mhlawumbi ukutshintsha ukulungelelaniswa kwesiqhelo sakho somgudu. Kwaye ukuphakama kwesihlalo sakho kuyachaphazela izihlunu ezithile (i-quadriceps, i-psoas, kunye ne-hamstrings) ebambe indima ebalulekileyo kwiintlungu zentlungu ehambelana nesithuba.
Kuninzi kakhulu kuneSihlalo seNgqungquthela
Cinga nje, i-angle ye-joint hip yakho into onokuyilawula ngokutshintsha nje ukuphakama kwesihlalo sakho.
I-angle ye-hip yindlela esondele ngayo (ininzi ye-hip flexion) okanye ukuba kude kangakanani (ngaphantsi kwe-hip flexion) yakho itek uphezulu kwinqama lakho xa uhleli esihlalweni sakho. Xa ulungisa ukuphakama kwakho, ulungisa utshintsho lwebhanki kwi-joint yakho ye-hip.
Uphononongo olutshanje lulinganise umthwalo ohleli ehleli kwiingcingo zomgcini.
Abaphengululi baphetha ukuba uxinzelelo emgodini lunokukhululeka ngendawo evulekile ngakumbi phakathi kwethambo kunye nentambo, oko kukuthi, i-angle ye-hip ehlangene.
Kakade, i-backrest, i-backstage, ne-lumbar inkxaso ye-sihlalo sakho inokukunceda ukuxhasa i-back-free back, kwaye kufuneka isetyenziswe. Kodwa ukuzimisela ngokulungelelanisa kakuhle ukususela ekuqaleni, akukho nto inokubetha ukufumana ukuphakama kwesitulo esifanelekileyo kwisakhelo sakho.
Ukufumana Isihlalo Sakho Esiphezulu
Enye indlela yokuqonda i-angle ye-hip edibeneyo kukuthelekisa ukuphakama kwamadolo akho ekuphakameni kweenyawo zakho. Oku kudla ngokuba yindlela elula yokuvavanya ukuba ukuphakama kwesitulo kulungile ngelixa usebenza ekuguquleni.
Xa isitulo sakho sihlalo ubude obufanelekileyo, iinyawo zakho ziya kuba zicwecwe phantsi. Iinyawo zakho kufuneka zifike kumgangatho ngaphandle kokubangela uxinzelelo emathangeni akho. Ukuba unesimo seenyawo ezinqabileyo (ezinokuthi zibangelwa ukuphakama kwakho), faka i-footrest okanye incwadi enamandla phantsi kwayo.
Amadolo akho kufuneka abe malunga nezinga, okanye ngaphantsi, iinqumlo zakho. Umgangatho, kulo mzekelo, uhambelana ne-angle-degree engama-90 phakathi kwe-hip kunye ne-trunk, engenakuxinwa kwi-hips kunye nasemva.
Ingozi Xa uSihlalo wakho ephezulu kakhulu
Ukuba awukwazi ukufikelela ezinyaweni zakho phantsi, usihlalo wakho mhlawumbi uphakeme kakhulu.
I-Occupational Safety and Health Administration (OSHA) ithi le nto ingabungozi ngenxa yokuba inokukhokelela ekuqhubekeni kwakho phambili kwaye ngoko ke ukuxhaswa kwe-backrest. Ukuhlala ngale ndlela kuya kuthatyathwa njengento engathandekiyo kunye nomngcipheko wokuphazamiseka kwemisipha ye-musculoskeletal (MSD). Iimpawu ze-MSD ngenxa yokungahambi kakuhle kwezinto ezibandakanyekayo zingabandakanya ukukhathala kwemisipha, ukuvuvukala, intlungu, ukunqumla okanye ukunciphisa umjikelezo.
Ingozi Xa uSihlalo wakho ephantsi kakhulu
Ukuba amadolo akho aphezulu ngaphezu kweenyawo zakho, usihlalo wakho mhlawumbi uphantsi kakhulu. Kule meko, izihlanganisi zakho zesikhumba ziya kuba neqondo eliphambili lokuhamba.
Uninzi lwabantu abangenakukwazi ukuluphatha kakuhle le nto ngenxa yokuba imisipha yabo ye-hip ayinakuguquguquka ngokwaneleyo. Ukuba uhlala ngamadolo akho aphezulu ngaphezu kweenyawo zakho, isikhundla sakho sinokubangela uxanduva lwakho lwentlungu ephantsi.
> Imithombo:
> Rohlmann A, Zander T, Graichen F, Dreischarf M, Bergmann G. Imithwalo yokulinganisa kwi-Body Vertebral esikhundleni sokuhlala. Journal of Spine . NgoSeptemba 2011; 11 (9): 870-875.
> Ukhuseleko lwezeMisebenzi kunye noLawulo lwezeMpilo (OSHA). I-Computer Workstations eTool: Izihlalo. United States Isebe Lemisebenzi.