Uma ucabanga ngokulungisa ukuma kwakho ukuze ugweme ubuhlungu obubangelwa ukuchitha usuku lonke uzingele phezu kwekhompyutha yakho ngesikhathi somsebenzi, into yokuqala oyenzayo ukwenza izivivinyo ezingezansi. Futhi lokho kulungile, kuyadingeka futhi ukuqinisa i-back back, kodwa kufanele futhi uchithe isikhathi entanyeni yakho.
Naphezu kokusebenzisa intamo njalo usuku lonke, akekho oyinaka kakhulu ngaphandle uma sisezinhlungwini. Futhi ubuhlungu bentamo buvame kakhulu. Kungenzeka ukuthi wena kanye nawo wonke umuntu omaziyo uke wabhekana nohlobo oluthile lobuhlungu bentamo ngonyaka odlule. Ikhanda lomuntu linesisindo esingamakhilogremu angu-4 (abanye baningi kunabanye), futhi lokhu kungaphezu kuka-5% wesisindo somzimba sisonke. Nakuba wonke umzimba wakho usekelwa imisipha emikhulu emilenzeni yakho, umgogodla, nasemahlombe, ikhanda lakho lilawulwa futhi lisekelwe imisipha eminingi emincane kakhulu entanyeni yakho.
Intamo, noma umgogodla womlomo wesibeletho, ingxenye ephakeme kakhulu yomgogodla. Yakhiwe ngama-vertebrae ayisikhombisa kanye nemisipha engu-26, phakathi kwezinye izakhiwo eziningi, njengemithambo yegazi kanye nemizwa. Inyakaza futhi iqinise ikhanda futhi isebenze njengendawo yokuhlangana ukuze wonke umzimba uxhumeke ebuchosheni.
Ukuma esikuthathayo lapho sibheka amafoni, amalaptop, ngisho nokufunda izincwadi kungaholela endaweni yekhanda eliya phambili, okuvame ukuba nomthelela ebuthakathakeni bentamo nobuhlungu. Ubuhlungu bentamo obungelashwa bungabangela ezinye izinkinga, njenge ubuhlungu bekhanda, umhlathi, ihlombe noma iqolo.
Ngeshwa, imisipha yentamo ayinakwa ekusebenzeni okuningi. Le misipha ayincane nje kuphela kuneminye imisipha eminingi, kodwa futhi ngokuvamile inzima ukuyiphatha. Abantu abaningi abazi nokuthi baqale ngaphi uma befuna ukuqinisa lesi sitho somzimba. Ngenhlanhla, izivivinyo ezimbalwa nje, ukwelula, kanye namasu okukhipha izicubu ezithambile kunganikeza ukukhululeka okusheshayo.
Iyaqinisa
Zama ukuhlehla komlomo wesibeletho ukuze uqinise ama-flexible omlomo wesibeletho. Qala ngokucambalala bese uhlohla kahle isilevu sakho ngasentanyeni yakho (njengokwakha isilevu esiphindwe kabili). Kufanele uzwe ukwelula ngaphansi kogebhezi lwakho kanye nokusebenza kwemisipha engaphambili kwentamo yakho. Bamba lo msebenzi imizuzwana engu-5-10 bese uphinda izikhathi ezingu-8-10 ngosuku. Ukuze uqine ngokwengeziwe, zama ukuphakamisa ikhanda lakho kancane ngenkathi ubambe lesi sikhundla bese ubamba imizuzwana eyi-10.
Ukwelula
I-trapezius ephezulu, i-scalenes, ne-sternocleidomastoid yimisipha evame ukuqina kakhulu. Qala ngokwelula izicupho ezingenhla. Ngenkathi umile noma uhlezi, letha indlebe eyodwa ehlombe lakho bese usebenzisa ukucindezela okuthambile ngesandla sakho. Bamba lokhu kwelula kuze kufike kumasekhondi angama-30. Phinda ngakolunye uhlangothi.
Mahhala
Uma uzwa sengathi kukhona "ifindo" noma iphoyinti lokucupha, noma indawo ebuhlungu ngokukhethekile noma eqinile, zama ukuyiqaqa nge i-foam roller; massage ngokucophelela. Faka ingcindezi eqondile cishe imizuzwana eyi-10, bese uyakhulula ukuze ukhuthaze ukugeleza kwegazi endaweni.
ilungisa ukuma
Ngenkathi umile noma uhlezi, zama ukugwema ukubamba izikhundla ubhekise ikhanda phansi noma isilevu sakho siphumela ngaphandle. Cabanga ngokuzivocavoca kwe-chin flexion ngenkathi uhlezi noma umile futhi uzame ukwelula intamo yakho; kube sengathi kukhona odonsa intambo phezulu ekhanda eqonde ophahleni.