Izimbangela Ezivamile Zokuqina Emqaleni Nalokho Okufanele Ukwenze Ngayo

-Delile

• Ukuqina entanyeni
• Yini ebangela ukuqina entanyeni yami?
• Isimo sakho
• Ikhompyutha yakho
• Ifoni yakho
• Isikhwama semali sakho
• Imikhuba yakho yokulala
• I-TMJ yakho
• Ukucindezeleka kwakho
• Umsebenzi wakho
• Ukuphatha ukuqinisa entanyeni
• Ukudla okudlela endlini

Intamo yakho

Intamo yakho isekela ikhanda lakho futhi ivikela izinzwa ezihambisa imininingwane kuwo wonke umzimba wakho. Le ngxenye yomzimba eyinkimbinkimbi futhi eguquguqukayo ifaka ama-vertebrae ayisikhombisa enza ingxenye ephezulu yomgogodla wakho (obizwa ngokuthi umgogodla womlomo wesibeletho).

Intamo yakho inezinga elingakholeki lokusebenza, kodwa futhi ingaphansi kwengcindezi enkulu.

Ukuqina entanyeni

Umuzwa wokuqina ongakhululekile entanyeni yakho uhlukile ebuhlungwini obukhali noma obukhulu obungabuzwa ngemuva kokulimala okufana ne-whiplash noma isimo esifana ne-pinched nerve.

Ukuqinisa entanyeni kungachazwa njengokuhlanganiswa kokuqina kwentamo, ukuqina, ukuba buhlungu, ingcindezi, futhi, yebo, ukuqina.

Yini ebangela ukuqina entanyeni yami?

Ukungahambi kahle kungaqina yizimbangela eziningi kufaka phakathi:

Isimo sakho

Intamo yakho isekela ikhanda lakho, futhi ikhanda lesilinganiso somuntu linesisindo esingamakhilogremu ayi-10.5. Uma ukuma kwakho kukubi, imisipha yentamo iyadingeka ukuthi isebenze ngezindlela ezingafaneleki zokuxhasa isisindo sekhanda lakho. Lokhu kungalingani kungaholela ekuzweleni okuqinile entanyeni yakho.

Ikhompyutha yakho

Uma uchitha amahora amaningi uhleli phambi kwekhompyutha, izingalo nekhanda lakho kuzobekwa maqondana nengaphambili lomzimba wonke isikhathi eside, okwenza imisipha yomlomo wesibeletho ingene. Lokhu kungaholela ekuqineni entanyeni futhi, ekugcineni, kube buhlungu.

Ifoni yakho

Uma ukhonjelwe ocingweni lwakho ubheka imithombo yezokuxhumana, udlala imidlalo noma ubuka ukusakazwa kwevidiyo, ekugcineni ungabona ukuqina entanyeni yakho, okubizwa ngokuthi yi-text neck.

Isikhwama semali sakho

Ukusebenzisa umucu wehlombe ukuphatha isikhwama semali esindayo, isikhwama esincane, noma umthwalo wokuhamba kungabeka ubunzima obungalingani emisipheni yentamo yakho okungaholela ekuzweleni kokuqina.

Imikhuba yakho yokulala

Zama ukulala ikhanda lakho nentamo kuqondaniswe nomzimba wakho wonke. Cabanga ukulala ngomhlane ngomcamelo ngaphansi kwamadolo akho futhi uvikele imicamelo ephakamisa intamo yakho kakhulu.

I-TMJ yakho

Ukuphazamiseka kwe-Temporomandibular joint (TMJ) kuvame ukuhlotshaniswa nomhlathi nokungakhululeki kobuso, kepha kungathinta nentamo.

Ukucindezeleka kwakho

Ukucindezeleka kwengqondo kungadala ukungezwani entanyeni yakho, kukunikeze umuzwa oqinisayo.

Umsebenzi wakho

Uma umsebenzi wakho udinga ukuthi wenze ukunyakaza okuphindaphindayo ngezingalo nangaphezulu komzimba, kungathinta imisipha yentamo yakho. Isibonakaliso sokuqala komthelela ngokuhamba kwesikhathi kungaba umuzwa wokuqina.

Ukuphatha ukuqinisa entanyeni

Ukusiza ukukhulula imisipha engaba nomthelela ekuqiniseni entanyeni yakho, kunezinguquko ezithile ongazenza kalula, kufaka phakathi:

• Nethezeka. Uma intamo yakho iqala ukuqina, zama amasu okuphumula njengokuzindla, i-tai chi, ukusikhipha umzimba, nokulawula ukuphefumula okujulile.
• Hambisa. Ngabe ushayela amabanga amade noma uchitha isikhathi eside usebenza kwikhompyutha yakho? Ngezikhathi ezithile welula amahlombe nentamo yakho futhi uthathe amakhefu kaningi ukusukuma nokunyakaza.
• Shintsha indawo osebenzela kuyo. Isihlalo sakho kufanele sishintshwe ukuze amadolo akho aphansi kancane kunezinqe zakho futhi ne-computer yakho kufanele ibe sezingeni leso.
• Ngena kulayini. Noma ngabe uhleli noma umile, zama ukugcina amahlombe akho elayini oqondile okhalweni lwakho ngenkathi, ngasikhathi sinye, ugcina izindlebe zakho ngqo phezu kwamahlombe akho.
• Thola amasondo. Lapho usohambweni, sebenzisa imithwalo enamasondo.
• Namathisela iphini kuyo. Empeleni, inaliti. Imiphumela evela ikhombisile ukuthi, yize kudingeka olunye ucwaningo, ukukhishwa kwesikhumba kungasiza ngezinhlobo ezithile zokungakhululeki kwemisipha, kufaka phakathi ukungezwani kwentamo.
• Yeka ukubhema. Sonke siyazi ukuthi ukubhema akulungile empilweni yakho. Ungahle ungazi ukuthi, ngokusho kweMayo Clinic, ukubhema kungakhuphula ingozi yokuba nezinhlungu zentamo.

Ukudla okudlela endlini

Intamo yakho, enemisebenzi yayo eminingi njengokuphakamisa nokuhambisa ikhanda lakho ezinhlangothini eziningi, ikhuthazelela ukucindezeleka okukhulu. Futhi asihlali sikunikeza ukusekelwa okuhle kakhulu.

Sizingela amafoni ethu futhi sihlala isikhathi eside izandla zethu kwikhibhodi yekhompyutha noma isondo lokushayela imoto.

Ukuqina entanyeni yakho kungaba yisibonakaliso sokuthi kufanele unakekele kangcono intamo yakho kukho konke okwenzayo ekugcineni isimo sempilo esihle sokulala endaweni engcono yokwenza indawo yakho yokusebenza ibe yi-ergonomic engaphezulu.