Anthu ambiri amakhumudwa kuti akhale ndi ngongole mwina akamakula kapena chifukwa chakuti amagwira ntchito pa kompyuta. Mosasamala kanthu komwe, vutoli limatchedwa kyphosis , ndipo likhoza kuwonedwa kuchokera kumbali ya thupi ngati kumbuyo kumbuyo.
Koma siima pomwepo. Kyphosis nthawi zambiri imatsagana ndi nkhani yokhudzana ndi kutsogolo.
Kupitiliza kutsogolo kwa mutu kumawonekera poyang'ana kyphosis. Nazi zomwe zimachitika:
Pamene mapewa anu akuzungulira, ndi kumbuyo kwanu kumbuyo, mutu wanu udzatsitsidwa. Maso anu adzatayidwa pansi, komanso. Koma kuti muwone zomwe ziri patsogolo panu, mukhonza kumva kuti mukufunikira kukweza mutu wanu. Chochita ichi "chimamenyera" kumbuyo kwa khosi, kuchepetsa minofu yomwe imachokera pansi pa chigaza chanu mpaka pansi pa msana wanu wa msana. Ngakhale mutha kuwona zomwe mukufunikira, mutu wanu ndi khosi sizikugwirizana ndi mbali yanu yonse ya msana.
Pogwiritsa ntchito mwayi wosasamala, kutsogolo kwa mutuwu ndi "kinking" kungayambitse kupweteka kwa mutu, kupweteka ndi / kapena ululu.
Kugonjetsa kutsogolo kwa mutu sikumabwereketsa mwamsanga kuthetsa mwamsanga. Kotero ngati mukuganiza zonse zomwe mukufunikira kuti musinthe pa kompyuta yanu, ganiziraninso.
Phunziro la 2017 lofalitsidwa mu Brazilian Journal of Physical Therapy limayerekezera zojambula zojambula kuntchito kusinthidwa pofuna kuchepetsa mphuno yokhudzana ndi ofesi, mapewa ndi ululu wammbuyo.
Ofufuzawa anapeza kuti maseĊµera olimbitsa thupi amathandiza bwino kupweteka kwambiri kusiyana ndi ergonomics. Ngakhale kuti phunziroli linatha miyezi isanu ndi umodzi, patatha masewera anayi, kuchita masewero olimbitsa thupi ndi njira yokhayo yomwe inapereka chithandizo chamtundu uliwonse.
Chotsatira chachikulu chinali chakuti ogwira ntchito kuofesi ayenera kuchita masewera olimbitsa thupi, kaya ayambe kuwonanso ergonomic kuunika ndi kusintha.
3 Muyenera Kuchita Zochita Zopititsa Mutu Kumutu ndi Kyphosis
Kuchita masewera olimbitsa thupi tsiku ndi tsiku kungakuthandizenso kuchepetsa zizindikiro zokhudzana ndi kyphosis komanso kutsogolo kwa mutu. Ndondomeko yowonongeka ya 2011 inapeza kuti ngakhale zigawo zogwira ntchito zogwira bwino ntchito zakhalabe zovuta, kuphunzitsanso minofu ndi / kapena kupirira kumakhala bwino, makamaka ngati kuchepetsa kupweteka ndiko cholinga chanu. Ngati mukufunika kuchepetsa kulemala komwe kumakhudzana ndi kupweteka, kupweteka kwa minofu kumalimbikitsidwanso polimbikitsa.
Pali zochitika zitatu zomwe zingakuthandizeni kuthana ndi kyphosis ndi kutsogolera mutu. Ndibwino kuti musadye chitumbuwa mutenge izi. M'malo mwake, ganizirani kuchita zonsezi nthawi iliyonse mukachita masewera olimbitsa ntchito.
- Choyamba, ndi chofunika kwambiri, chimatchedwa retraction of cervical. Chiberekero chimatanthauza khosi ndi kubwezeretsa kutanthauza kubwezeretsanso. Muzochita masewero olimbitsa thupi, cholinga chanu ndi kubweretsanso mutu wanu mofanana ndi msana wanu wamtambo.
Ndipo ndifungulo lothandizira kutsogolo kwa mutu. - Ntchito yachiwiri imathandizira kulimbitsa minofu yomwe imagwiritsa ntchito kumbuyo kwanu, komanso kuyanjana bwino kwa msana wanu wonse. Minofu imeneyi, yotchedwa rhomboids, ikhoza kukhala yonunkhira kapena yotambasula ngati muli wamtali, mumagwiritsa ntchito makompyuta tsiku lonse kapena mumayendetsa kwambiri, ndipo ndithudi mukakhala ndi vutoli.
Kulimbitsa rhomboids kungapereke chithandizo cha khosi labwino ndi mutu.
- Zochita masewera atatu ndizosavuta zojambula za pectoralis . Pecs zimakhala zolimba kwambiri pamutu wa kutsogolo ndi kutsogolo kwa mutu. Pokhapokha mutamasula kukhumudwa kumeneko, zikhoza kuimitsa kuti kyphosis m'malo.
Zimene Mungachite Ponena za Matenda Okhalapo (mu Kuonjezera Kupita Kumbuyo Kumutu)
Ngati mukudwala ululu, mumapweteka khosi lanu, mapewa kapena kumbuyo kapena muli ndi matenda monga nyamakazi, ndikofunika kuti mugwire ntchito ndi dokotala kapena wodwalayo pamasewero olimbitsa thupi ndi mawonekedwe. Mukatha kuchotsedwa kuchipatala, zomwe mukuzifotokozera pano zingakhale zoyenera kwa inu.
Ngati simunatsimikizire za izo, funsani ndi wothandizira wanu, yemwe ali ndi chilolezo chovomerezeka kuti atsimikizire kuti mukuyenda bwino.
> Zosowa
> Shariat, A., ndi. al. Zotsatira za kuyendetsa masewera olimbitsa thupi ndi ergonomic kusintha kwa mankhwala osokoneza bongo a ogwira ntchito kuntchito: kuyesedwa kosasinthika. Braz J Phys Ther. 2017 https://www.ncbi.nlm.nih.gov/pubmed/28939263
> Sihawong, R., et. Al., Chitani mankhwala kwa ogwira ntchito ku ofesi omwe alibe ululu wa khosi lopanda pake: ndondomeko yowonongeka. J Wopanga Physiol Ther. Jan 2011. https://www.ncbi.nlm.nih.gov/pubmed/21237409