Hamba kwindawo yokutyelela iofisi yakho eyintandokazi kwaye uya kufumanisa ukuba bambalwa, ukuba kukho na, izihlalo eziphantsi kwendawo yokuthengisa ziza kunye nokuhlala kwengalo eguqukayo. Kwizihlalo ezinikezela ukulungiswa kwezandla zengalo, uninzi luphela kumlungiselo wokuphakama kuphela. Ububanzi kunye nokuguqulwa kweengcamango zokuhlala kweengalo zesitulo ngokubanzi kufuneka ziyalwe.
Kutheni Isixhobo Siphephe?
Kodwa ukugxuma kwiidokodo eziyimfuneko ukufumana ezo zikhetho ezingakumbi zihlawulwe ngokwemigaqo yokukhusela kunye / okanye ukunceda intlungu yentamo.
Ucwaningo lwe-2017 olupapashwe kwi- Journal of Physical Health Therapy lucacisa ukuba inkxaso ye-forearm, esoloko isinikwe ukugcinwa kwengalo echanekileyo, inokunciphisa intlungu okanye ingakhathazeki entanyeni okanye emagxeni. Abaphandi bachaza ukuba ngaphandle kokuxhaswa kwangaphambili kunye nokubekeka kwamagxa, ezinye izihlunu ezichaphazela le ndawo, ezikuthi i- trapezius ephezulu kunye nezihlunu ze-deltoid, ziqhubeka zisebenza kwinqanaba eliphantsi. Yiyo le ntsebenzo engayenza ukuqala kwentlungu yentamo eofisini.
Ngaphambi kokuba ubeke imali phantsi kwesihlalo, yenza intamo yakho, amahlombe, iingalo kunye nezandla ngokuthanda ukufumana ubuchule kuzo zonke iinguqulelo, kubandakanywa nezo zengxowa. Ngokwenza njalo, uya kuba sesikhundleni ukuqhuba isihlalo esinokubakho xa ufumana enye, okanye ukuba umsebenzi wakho okanye uhlahlo lwabiwo-mali luvumela, ukwenza ukuthenga okulungileyo kunokukunceda ukuba ugweme intlungu.
Nantsi isikhokelo sokulungiswa kwezandla zengalo eziza kunye nezihlalo ezithile ze-ergonomic:
UkuPhumula koMkhosi
Ubukhulu yinto eqhelekileyo yokulungiswa kweengalo. Kwaye kuyilungiso eluncedo kakhulu - ukubeka izibilini zakho ezikwinqanaba elincincileyo kunokukunceda ukuphepha uhlobo lwexinzelelo kunye nentlungu ehambayo emagxeni akho okanye entanyeni ekhankanywe ngasentla.
Lungisa ubude bakho bendawo yokuphumla ukuze ukwazi ukubeka lula izibonda zakho ngokungathathi hlangothi.
Isalathisi esingathathi hlangothi sinye apho isandla sisongezwa khona, kunye nesandla sakho asiguquli phantsi okanye sikwandise ukuze ukwazi ukufikelela kwikhibhodi okanye kwimouse.
Ukuba ukuphumla kwengalo kukuphakamileyo, unokufumana ukuba uhlawulela kwindawo yakho yegxalaba, leyo leyo ingakwandisa ukuxhatshazwa kwiimisipha apho. Ukuba ungezantsi kakhulu, unokuqhuba umngcipheko we-ergonomic woxinzelelo loqhagamshelwano kwi-forearm okanye isandla. Ukuphinda uxinzelelo oluxubileyo kunokuthintela kwi-tendonitis okanye kwezinye iingxaki.
Kukho iiplani ezimbalwa zokuphakama kwesalathiso ; ziyiqhosha kunye nefowuni (okanye iqhosha). Ngethamsanqa, zombini iindidi zisebenza lula, ukuya kwindawo yokuzichaza. Konke okufuneka uyenze ukuchitha nje imizuzu embalwa ukuhlola indlela abasebenza ngayo nokuzama amanqanaba amaninzi de zide zixhase kakuhle.
Ubukhulu bokuphumla kwesibindi
Ngokubambisana negalelo lokulungelelaniswa komzimba, ukuguqula ububanzi beengalo zakho zengalo kunokunceda ukhulule izihlunu ezinamahlombe akho, intamo, iingalo nezandla.
Ukufezekisa ububanzi obuhle kuwe, hlengisa i-armrests ukwenzela ukuba izibhambathiso zakho zibe phantsi kwamagxa akho.
Zonke iifisi zeeofisi azikho ukulungiswa kokubanzi, nangona kunjalo. Kwaye xa bekwenza, kuya kufuneka ukuba kusetshenziswe isikebheridi kunye nomonde.
Beka ububanzi xa uqala ukuhlanganisa isihlalo.
Iphulo lokuphumla kwesibindi
Iimbambano zokubamba iingalo, oku kuthetha ukuba baphume kwaye baphume, yinto enye enokukunceda ukuba ubone indawo ekhululekile kakhulu kumagxa akho nentamo. Oku kuyinyani ngokukhethekileyo ukuba unyanzelekile kwi-kyphosis.
I-Kyphosis yimeko yesimo esasemva kwakho apho ujikelezo lwakho oluphezulu luya phambili. Ukuba unayo, mhlawumbi amahlombe akho ajikelezayo, nawo. Ukusebenzisa isici se-pivot kunokukunceda ululabise izihlunu ze-pec ngaphambili kwaye unesivumelwano kunye ne-rhomboids ngasemuva, eyaziwayo eziqhelekileyo zinikezelwa kubasebenzi be-ofisi, nokuba kunjalo. Esi sisicwangciso esisodwa sokulungisa isifo somzimba singasichazela ukuguqula i-kyphosis.
Ngoko, kutheni ungavumeli sihlalo sakho se-ofisi sikuncede?
Izibophelelo ezingenakulungiswayo kunye neSihlalo esingenasici
Uninzi lweeofisi ze-ofisi zithengiswa kwiivenkile zechungechunge zingenalo ingalo okanye zingenazo zengalo ezingaguquguqukiyo. Ukuba ugqiba kwiindawo ezingaphenduliyo zengalo, qiniseka ukuba zilungele isakhelo sakho.
Ukwenza njalo, hlala esihlalweni uze ubeke izibhengezo zakho kwiziseko uze ubone indlela ezivakalelwa ngayo entanyeni nasemagxeni. Thelekisa izihlalo ezimbalwa. Ukuba izixhobo zokubamba ingalo ziphantsi kakhulu, unokukwazi ukufaka i-foam ethile ukuphakamisa ukuphakama. (Yenza nje itayitile.)
Izihlalo zemiSebenzi zisoloko zingenamandla. Izitulo ezingenalutho zingakuvumela ukuba uhambe kunye nenqanaba elikhulu lokuthuthuzela. Kodwa abantu abaninzi banesidingo sokuphumla kwengalo ukuze banike ukunyanzelisa amahlombe, umva, nentamo.
ILizwi Ngokumala KweeHhovisi
Yikholwa okanye akunjalo, unokufumana ukulimala ukususela kwimini, usuku lokuhamba ngokuphindaphindiweyo kunye nezikhundla ozisebenzisayo xa wenza umsebenzi wakho wekhompyutheni.
Nangona ukulimala okusemva kwezona zinto ziqhelekileyo ngokubanzi kubemi, ukulimala kwisiphelo esiphezulu, oko kukuthi, isandla sakho, isandla, i-elbow kunye / okanye igalelo) kuvela rhoqo kwiiofisi. Inyaniso edabukisayo kukuba, nangona kunjalo, kuncinci kuyaziwa malunga nomzimba ophezulu kunye nokulimala okuphezulu kunokuba ubuhlungu bubuhlungu buhlungu.
Kodwa enye into enesiqiniseko: Ukuba usebenza yonke imini ngentamo yakho, ihlombe, kunye nengalo kwisimo esingenakwenzeka (njengabantu abaninzi ngenxa yokuba, ngokobuninzi, luhlobo lomsebenzi,) uya kuba nokukhula okungaphezulu ukuxhatshazwa kwemisipha kunye noxinzelelo oludibeneyo, iimeko eziphantse zingaphantsi okanye zenze igalelo ekukhuselweni kwamasculoskeletal.
Izibilini zingancedisa ukuthatha umthwalo kumagxa akho, okuya kunciphisa ubunzima kunye noxinzelelo.
> Imithombo
> Gonçalves, J., et. al. Imiphumo yenkxaso yempembelelo kunye nesigxina sehlombe kwi-trapezius ephezulu kunye nomsebenzi we-deltoid wangaphambili. J Phys Ther Sci. Meyi 2017
> Ming, Z. et. Um., Intamo kunye neentlungu ezithintekayo eziphathelene nokusetyenziswa kwekhompyutha. Pathophysiology. Julayi 2004.