Xa ucinga ngokulungisa indlela ome ngayo ukuze uthintele intlungu ebangelwa kukuchitha imini yonke uzingela kwikhompyuter yakho ngexesha lomsebenzi, into yokuqala oyenzayo kukwenza umthambo osezantsi. Kwaye kulungile, kuyafuneka ukuqinisa umva ophantsi, kodwa kufuneka uchithe ixesha entanyeni yakho.
Ngaphandle kokusebenzisa intamo rhoqo imini yonke, akukho mntu unikela ingqalelo kakhulu kuyo ngaphandle kokuba sibuhlungu. Kwaye iintlungu zentamo zixhaphake kakhulu. Kungenzeka ukuba wena kwaye phantse wonke umntu owaziyo uye wafumana uhlobo oluthile lweentlungu zentamo kunyaka odlulileyo. Intloko yomntu inomlinganiselo we-4 kilos (abanye ngaphezu kwabanye), kwaye oku kungaphezulu kwe-5% yobunzima bomzimba bubonke. Ngelixa wonke umzimba wakho uxhaswa zizihlunu ezinkulu emilenzeni yakho, undoqo, nasemagxeni, intloko yakho ilawulwa kwaye ixhaswa zizihlunu ezininzi ezincinci entanyeni yakho.
Intamo, okanye umqolo wesibeleko, yeyona nxalenye iphakamileyo yomqolo. Yenziwe ngama-vertebrae asixhenxe kunye nezihlunu ezingama-26, phakathi kwezinye izinto ezininzi, ezinjengemithambo yegazi kunye nemithambo-luvo. Ishukuma kwaye izinzise intloko kwaye isebenza njengendawo yokudityaniswa kwawo wonke umzimba ukuze udibanise nengqondo.
I-posture esiyithathayo xa sijonga iifowuni, ii-laptops, kunye nokufunda iincwadi kunokukhokelela kwindawo ephambili yentloko, edla ngokuba negalelo kubuthathaka bentamo kunye neentlungu. Iintlungu zentamo ezinganyangekiyo zingakhokelela kwezinye iingxaki, ezifana intloko ebuhlungu, imihlathi, igxalaba okanye iintlungu zomqolo.
Ngelishwa, imisipha yentamo ayihoywa kwimisebenzi emininzi. Ezi zihlunu azikho nje ezincinci kunezinye izihlunu ezininzi, kodwa zikwanzima ukunyanga. Abantu abaninzi abazi nokuba baqale ngaphi xa befuna ukuqinisa elilungu lomzimba. Ngethamsanqa, ukuzivocavoca nje okumbalwa, ukolula, kunye neendlela zokukhutshwa kwezicubu ezithambileyo kunokubonelela ngokukhawuleza.
Ukomeleza
Zama ukurhoxa komlomo wesibeleko ukuqinisa i-flexible yomlomo wesibeleko. Qala ngokungqengqa kwaye ngobunono ubeke isilevu sakho ngasentanyeni yakho (njengokudala isilevu esiphindwe kabini). Kuya kufuneka uzive usolulele kwisiseko sentloko yakho kunye nokusebenza kwezihlunu phambi kwentamo yakho. Bamba lo msebenzi imizuzwana emi-5-10 kwaye uphinde amaxesha angama-8-10 ngosuku. Ngokuqina ngakumbi, zama ukuphakamisa intloko kancinci ngelixa ubambe le ndawo kwaye ubambe imizuzwana eli-10.
Ukolula
I-trapezius ephezulu, i-scalenes, kunye ne-sternocleidomastoid zizihlunu ezihlala ziba nzima kakhulu. Qala ngokolula imigibe ephezulu. Ngelixa umile okanye uhleli, zisa indlebe enye egxalabeni lakho kwaye usebenzise uxinzelelo oluthambileyo ngesandla sakho. Bamba oku kolula ukuya kuthi ga kwimizuzwana engama-30. Phinda kwakhona kwelinye icala.
Ukukhululwa
Ukuba uvakalelwa kukuba kukho "iqhina" okanye indawo yokuqalisa, okanye indawo ebuhlungu ngokukodwa okanye eqinile, zama ukuyikhulula nge i-foam roller; massage ngononophelo kakhulu. Faka uxinzelelo oluthe ngqo malunga nemizuzwana ye-10, emva koko ukhulule ukukhuthaza ukuhamba kwegazi kwindawo.
ilungisa ukuma
Ngelixa umile okanye uhleli, zama ukunqanda ukubamba izikhundla ujonge phantsi intloko yakho okanye isilevu sakho siphumela ngaphandle. Cinga ngokuzivocavoca kwe-chin flexion ngelixa uhleli okanye umile kwaye uzame ukolula intamo yakho; ngokungathi kukho umntu otsala intambo ukusuka phezulu entloko ukuya esilingini.