Ungazilungisa Kanjani Amahlombe Athungiwe

-Delile

• Ukubuka konke
• Yini ebangela amahlombe agobile?
• Ngingawalungisa kanjani amahlombe acijile?
• Ukwelula
• Ukuzivocavoca umzimba
• Ngingavimbela kanjani amahlombe acijile?
• Okubalulekile
• 3 Yoga Poses for Tech Neck

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukubuka konke

Amahlombe azingelwayo ngokuvamile aluphawu lokuma kabi, ikakhulukazi uma uchitha usuku lwakho oluningi uhleli kukhompyutha. Kepha ezinye izinto zingadala nehlombe eligobile, futhi.

Kungakhathalekile ukuthi iyini imbangela, amahlombe aboshiwe angakushiya uzizwe uqine futhi ungakhululekile. Ukushiywa kungalashwa, kungagcina kuholele kwezinye izinkinga, kufaka phakathi izindaba zokuphefumula nobuhlungu obungapheli.

Qhubeka ufunde ukuze ufunde kabanzi mayelana nezinhlobo zemisebenzi eholela emahlombe acijile nokuthi yini ongayenza ukulungisa ukuma kwakho.

Yini ebangela amahlombe agobile?

Abantu bahlakulela ukuma kabi ngezizathu eziningi. Abanye bangakwenza ngokungazi bezama ukugwema ukunakwa. Abanye bawela kumkhuba kusukela ekuphatheni njalo isikhwama esisindayo noma ukuhlala esihlalweni esingafanele, phakathi kwezinye izinto.

Muva nje, ochwepheshe bathi amanye amacala amahlombe acijile kanye nesimo esingesihle ngokwanda kokusetshenziswa kwekhompyutha ephathekayo, ikakhulukazi phakathi kwabafundi.

Ucwaningo lwango-2017 lubonisa ukusetshenziswa kwe-laptop ekukhuphukeni kwemibiko yobuhlungu bentamo phakathi kwabafundi abaphothule iziqu. Ukugqolozela phansi kumakhalekhukhwini isikhathi eside kungadala izingqinamba ezifanayo zentamo nehlombe.

Labo abahlala isikhathi eside - kubandakanya abasebenzi basehhovisi nabashayeli bamaloli - nabo basengozini yemikhuba emibi yokuma.

Ngaphezu kwalokho, omakhalekhukhwini bakwenze kwaba lula kunanini ngaphambili ukwenza imisebenzi eminingi lapho ukhuluma nocingo. Kepha isenzo sokufaka ifoni yakho phakathi kwendlebe nehlombe lakho kungadala umonakalo emahlombe akho.

Khumbula ukuthi ukuma akuyona ukuphela kwembangela yamahlombe agobile.

Ezinye izimbangela ezingaba khona zifaka:

• scoliosis, ukugobeka komgogodla eceleni
• kyphosis, ukugoba phambili komgogodla
• ukulimala komgogodla noma kwentamo, kufaka phakathi i-whiplash
• ukukhuluphala ngokweqile, okungadonsela emahlombe akho nangaphezulu emuva emuva
• ukungalingani kwemisipha ngenxa yokusebenza kwesifuba sakho kanye nemisipha yomgogodla kunaleyo esemhlane wakho ongaphezulu

Ngingawalungisa kanjani amahlombe acijile?

Ngokuya ngesizathu sehlombe lakho eligobile, ukwelashwa kungahluka kusuka ekuzeluleni nasekuzivocavoca umzimba, kuye ekuhlinzweni uma ubhekene nesimo somgogodla esibi. Kepha, imvamisa, ukuzivocavoca umzimba nokunwebeka njalo kuyisiqalo esihle.

Ukwelula

Ukuze unciphise amahlombe akho, gxila ekunwebeni isifuba nezingalo.

Izindlela ezimbalwa ezilula ongazenza ekhaya zifaka:

• Ukwelula isifuba. Yima izandla zakho ziboshwe ngemuva kwakho izingalo ziqonde. Kancane phakamisa izingalo zakho uze uzwe ukunweba emisipheni yesifuba namahlombe.
• Ukwelulwa kwengalo ephezulu. Yelula ingalo eyodwa uqonde bese ubeka esinye isandla sakho ngemuva kwendololwane yengalo yakho eyeluliwe. Donsela leyo ngalo kancane esifubeni sakho njengoba uzizwa unwebeka engalweni yakho engenhla. Phinda ngenye ingalo.
• Imibuthano yengalo. Yima uvule izingalo zakho ohlangothini ngalunye (ngakho wenza umumo ongu- “T”). Hambisa izingalo zakho kumbuthano omncane wewashi. Phindaphinda okungama-20 bese wenza eminye imibuthano emincane engama-20 ephikisana newashi.
• Amahlombe aphakamisa. Mane uphakamise amahlombe akho uye ngasezindlebeni zakho njengoba uhogela, bese uzigoqa emuva naphansi lapho uphuma.

Ungakwenza lokhu ukunweba usuku lonke, ikakhulukazi njengoba uzizwa iqolo lakho eliphezulu noma amahlombe eshuba.

Ukuzivocavoca umzimba

Ukuqinisa umhlane wakho, ihlombe, nezicubu zomgogodla nakho kungasiza ukuxhasa amahlombe akho.

Zama ukusebenzisa izivivinyo ezilandelayo enkambisweni yakho.

Amapulangwe aseceleni

1. Lala ohlangothini olulodwa ngendololwane yakho ngqo ngaphansi kwehlombe.
2. Hlanganisa imisipha yakho yesisu njengoba uphakamisa izinkalo zakho ukuze izinyawo nezindololwane zakho zithinte umata kuphela.
3. Bamba imizuzwana engama-30 bese uphinda ngakolunye uhlangothi. Sebenza kuze kube yimizuzu engu-2 ngohlangothi ngalunye.

Uzodinga ibhendi yokumelana ukuze wenze lo msebenzi olandelayo. Lokhu kuyatholakala ku-inthanethi, futhi ungakusebenzisela ukuvivinya umzimba okuhlukahlukene. Nazi ezinye izindlela ezintathu zokuqalisa.

Ukuguqula izimpukane

1. Bopha ibhande lokumelana eduze kwebhokisi lomnyango noma enye into.
2. Qeda ibhande esandleni ngasinye bese uqala ngezingalo zakho zeluliwe phambi kwakho.
3. Khipha izingalo zakho kancane ziye ezinhlangothini zakho, ucindezele amahlombe akho ndawonye lapho uhamba. Zama amasethi ama-3 okuphindwayo okungu-15.

Ngingavimbela kanjani amahlombe acijile?

Njengoba wakha amandla nokuzivumelanisa nezimo ngokwelula nokuzivocavoca umzimba, ungasiza ekuvikeleni amahlombe akho ukuba angabuyeli esimeni sokuzingela ngokwenza ukuma okuhle.

Kepha ngaphambi kokusebenza ngokuma kwakho, kubalulekile ukuthi uqiniseke ukuthi uyazi ukuthi ukuma okuhle kubukeka kanjani nokuthi uzizwa unjani.

Ungakwenza lokhu ngenqubo elula eyaziwa ngokuthi ukuhlolwa kodonga:

• Yima ngezithende zakho amasentimitha angu-2-3 kude nodonga, kepha ngemuva kwekhanda lakho, izindwani zamahlombe, nezinqe ezithinta udonga.
• Slayida isandla esiyisicaba phakathi komhlane wakho ongezansi nodonga. Kufanele kube nendawo eyanele ukuthi isandla sakho singene siphume.
• Uma kukhona indawo eningi kakhulu phakathi komhlane wakho nodonga, donsela inkinobho yakho yesisu ngasemgogodleni wakho, okufanele usunduzele umhlane wakho ongezansi eduze kodonga.
• Uma ingekho indawo eyanele yokushelelezisa isandla sakho lapho, nikeza umhlane wakho ngokwanele ukuze uvule indawo.
• Hamba kude nodonga ngenkathi ubambe leso simo. Bese ubuyela odongeni ukubona ukuthi usigcinile yini leso sikhundla.

Zijwayeze lokhu usuku lonke izinsuku ezimbalwa, uqiniseke ukuthi ikhanda lakho, izindwani zamahlombe, nezinqe zihambisana. Ngemuva kokuphindaphinda okuthile, uzoqala ukubona lapho ume mpo futhi ukhombe lapho udinga ukulungisa ukuma kwakho.

Kodwa ukuma akugcini nje ngokukhawulelwa ngendlela omi ngayo.

Lapho uhlezi phansi, izinqe zakho kanye namahlombe kufanele kuthinte ngemuva kwesihlalo sakho nge-arch encane emhlane ongezansi. Gcina amadolo akho ngama-degree angama-90 nezinyawo zakho ziyisicaba phansi. Zama ukugcina intamo yakho ihambisana namabhande namahlombe akho, nesilevu sakho siphansi kancane.

Yenza ukuhlolwa kokuma okusheshayo usuku lonke, ikakhulukazi uma uchitha isikhathi esiningi uphethe isikhwama esisindayo, usebenzisa ikhompyutha, noma ukhuluma nocingo.

Okubalulekile

Uma uqaphela ukuthi amahlombe akho acijile futhi ayindilinga, kungenzeka kube uphawu lokuthi eminye imikhuba yakho yansuku zonke - kusuka ekushayeleni usebenzisa i-laptop - seyiqala ukuthinta ukuma kwakho.

Ngokuzivocavoca okwelula nsuku zonke nokulula, ungasiza ukukhulula imisipha eqinile futhi wakhe amandla. Kepha uma lezi zinguquko zingabonakali zisiza, cabanga ukusebenzisana nodokotela noma owelapha ngokomzimba ukusiza ukuxazulula inkinga eyimbangela.

3 Yoga Poses for Tech Neck