4 Ukuhlulwa Kwamahlombe Ongakwenza Emsebenzini

-Delile

• Yini ebangela ubuhlungu behlombe?
• Umsebenzi wekhompyutha ungadala ubuhlungu behlombe
• Ukuzivocavoca umzimba kungasiza ekuvimbeleni ubuhlungu behlombe
• Izingelosi zedeski
• Amahlombe amahlombe
• Ukwelula okuphezulu kwetrapezius
• Ikhwapha welule
• Qhubeka ngokulinganisela

Yini ebangela ubuhlungu behlombe?

Sivame ukuhlanganisa ubuhlungu behlombe nemidlalo efana nethenisi ne-baseball, noma nemiphumela yokuhamba ifenisha yegumbi lethu lokuphumula. Bambalwa abake basole ukuthi imbangela ivame ukuba yinto ejwayelekile futhi engasebenzi njengokuhlala emadeskini ethu.

Kodwa-ke, kuvela ukuthi ukubuka izikrini zethu zamakhompiyutha isikhathi esingaphezu kwamahora ayisishiyagalombili ngosuku kungaba nomthelela omkhulu emahlombe ethu e-deltoid, subclavius, nase-trapezius muscle.

Umsebenzi wekhompyutha ungadala ubuhlungu behlombe

I-American Academy of Orthopedic Surgeons ilinganisela ukuthi umsebenzisi ojwayelekile wekhompyutha ushaya ikhibhodi yakhe kuze kube izikhathi ezingama-200,000 ngosuku.

Ngokuhamba kwesikhathi, lokhu kuhamba okuphindaphindayo okuvela endaweni emile amahora amaningi kungalimaza impilo yakho yemisipha. Kungaholela ku:

• isimo esibi
• ikhanda
• ubuhlungu obuhlangene

I-World Health Organisation kanye nezinye izikhungo zezokwelapha eziholayo zichaza lezi zinhlobo zokulimala kwamahlombe, imvamisa kuhlanganiswa nengcindezi entanyeni nasemhlane, njengezinkinga zemisipha.

Ukuzivocavoca umzimba kungasiza ekuvimbeleni ubuhlungu behlombe

Ngokujabulisayo, uDkt Dustin Tavenner weLakeshore Chiropractic and Rehabilitation Center eChicago uvame ukuphatha abantu abanezinhlungu ezisehlombe ezihambisana nokuhlala isikhathi eside.

UTavenner uncoma lezi zinyawo ezine ezilula nezisheshayo ongazenza emsebenzini ukusiza ekunciphiseni ubuhlungu behlombe.

Izingelosi zedeski

1. Ukuhlala uqonde esihlalweni sakho ngokuma okuhle, beka izingalo zakho ehlombe ngebhande elingu-90 degree ezindololwaneni zakho.
2. Ukugcina ikhanda nesifuba sakho kumile, kancane uhambise izingalo zakho phezulu, ufinyelele izandla zakho ophahleni. Zama ukugcina izingalo zakho zihambisana nezindlebe zakho njengoba ukhuphukela ophahleni bese ubuyela kancane endaweni yokuqala.
3. Kufanele uzwe ukudonsa phakathi kwaphakathi kwakho, okusiza ukukhulula umgogodla wakho.
4. Phinda izikhathi eziyishumi.

Amahlombe amahlombe

1. Gcina umhlane wakho uqonde futhi isilevu sakho singene.
2. Gingqa amahlombe akho phambili, phezulu, emuva, nangaphansi ngokunyakaza okuyindilinga.
3. Phinda izikhathi eziyishumi, bese uhlehlisa.

Ukwelula okuphezulu kwetrapezius

1. Uhlezi uqonde nyovane, tshekisa ikhanda lakho libheke ngasehlombe lakho.
2. Ukuze welule ngokwengeziwe, yeka ihlombe lakho lehlombe ngakolunye uhlangothi ubheke phansi.
3. Bamba imizuzwana eyi-10.
4. Phinda kabili ohlangothini ngalunye.

Ikhwapha welule

Lokhu kunwebeka kuzokwenza kubonakale sengathi uzama ukuhogela ikhwapha lakho, ngakho-ke mhlawumbe kufanele wenze lokhu uma uqinisekile ukuthi akekho obukayo.

• Hlala uqonde umhlane.
• Zungezisa ikhanda lakho emaceleni ukuze ikhala lakho libe ngaphezu kwekhwapha lakho ngqo.
• Bamba iqolo lakho ngesandla ngesandla bese ulisebenzisa ukucindezela ikhala lakho ngobumnene eduze kwekhwapha lakho. Ungaduduli uze ufike ezingeni lokungaphatheki kahle.
• Bamba imizuzwana eyi-10.
• Phinda kabili ohlangothini ngalunye.

Qhubeka ngokulinganisela

Ngaphezu kwalokhu kunwebeka, ukuhlala "okusebenzayo" kungagcina umzimba wakho unyakaza futhi kuvimbele ubuhlungu obubangelwa ukuhlala phansi. Isibonelo, phindela esihlalweni sakho ngezikhathi ezithile, shwibeka isihlalo sakho ngapha nangapha, bese usukuma isikhashana okungenani kanye njalo ngehora.

Njengenjwayelo, qaphela lapho ungeza ukuzivocavoca umzimba enkambisweni yakho yansuku zonke. Uma kufanele uqhubeke nokuzwa ubuhlungu noma ukungakhululeki, khuluma nodokotela wakho.