Kuonetsetsa kuti nyumba yanu yodalirika komanso yosangalatsa ingakhale yovuta ngati muli ndi vuto lakumbuyo lochepa. Pogwiritsa ntchito njira zamaganizo monga zoyera pamene mupita ndikukonzekera zida zanu nthawi yambiri, kupeza chogwiritsira ntchito mawonekedwe abwino a thupi kungakuthandizeni kuyendetsa ntchitoyi nthawi zonse-popanda kubweretsa zizindikiro za kupweteka kumbuyo.
Kuti tithe kuchita zimenezi, tiyeni titenge ntchito zisanu ndi ziwiri zapakhomo zomwe zimagwiritsidwa ntchito pakhomo ndi kumvetsetsa momwe tingazigwiritsire ntchito momwe msana wanu atifunira.
Tisanayambe, muyenera kudziwa kuti kutsatira malangizo otsatirawa kumafuna kuti mukhale odzipereka kuti muzindikire njira yapadera yomwe mumagwirira ntchito iliyonse. Zovuta zokhudzana ndi nyumba zowonongeka zimabwera chifukwa sitimatenga nthawi yochepa yoti tiganizire za momwe timasamukira. Izi ziyenera kusintha kuti muteteze msana wanu kuvulala, kupweteka (monga kupweteka kwa sciatica ) kapena kubwezeretsanso.
Ndamva? Chabwino, tiyeni tiyambe.
Kupukuta
Ganizani kuti " slouching " ndi yokwanira kuima ndi kukhala? Ganizirani kachiwiri. Kupukuta ndi chimodzi mwa zinthu zomwe zingathe kutsogolera mwambo wokhazikika pamsana wanu. Izi sizothandiza kwambiri pa msinkhu wa msana wanu; Kuwombera kumbuyo kwenikweni-kaya ndi malo omwe mumakhala nawo kwa nthawi yaitali, kapena ntchito, monga kupuma, zomwe zimafuna kubwereza-zingayambitse mavuto ndi disvertebral discs yanu.
Chinthu china chimene anthu amayamba kuchita ndi kupuma ndi njira yowonongeka. Mofanana ndi chizoloŵezi chokhalitsa, kusunga msana wanu mopitirira muyeso pamene kupuma kumakhala kovulaza. Komabe, pakadali pano, izi zingakhumudwitse nyamakazi ya m'mimba . Kapena, ikhoza kukuthandizani kumbuyo kwa msana wanu wamtundu , womwe, womwe ungayambitse minofu yowonjezera yowonjezera (ndi yopweteka).
Mukhoza kupuma ndi mawonekedwe abwino a thupi mwa njira imodzi. (Kusinthana pakati pa ziwiri pa nthawi zosiyana ndibwino, ndipo kwenikweni, akulimbikitsidwa.)
Njira yoyamba ndikugwiritsira ntchito malo apamwamba omwe amakhalabe m'dera lopanda ululu. Mwa kuyankhula kwina, musati muonjezere malo anu oposa malo anu otonthoza. Sizingakhale zofunikira pangozi. Kwa njira iyi, zonse zomwe muyenera kuchita ndikuyika phazi limodzi kutsogolo kwa chimzake. (Mkhalidwewu ndi wofanana ndi momwe mawonekedwe amadzimadzimadzira okha.) Izi zidzakulolani kuti mupite patsogolo ndi kubwerera panthawi yopuma, m'malo mogulira kapena kuzungulira (ie, slouch) pa msana wanu.
Ngati muli ndi magawo ophatikizana a sacroiliac, mutha kukonzekera mmiyendo yanu (ie, kumanja kapena kumanzere) kuti mukhale omasuka kusiyana ndi kuika patsogolo kwa ena. Musagwire ntchito mu ululu. Gwiritsani ntchito mbali yomwe imamva bwino, ndikugwiritsanso ntchito.
Zina kuposa zimenezo, kusinthasintha miyendo ndi / kapena mikono nthawi ndi nthawi kungakuthandizeni kupeŵa kutopa minofu kapena kuvulaza.
Njira zina ziwiri zogwiritsira ntchito njirayi: Ikani dzanja lanu lopanda kupuma pa ntchafu yomwe ili kutsogolo kuti muthandize kulemera ndi kupanikizika kumbuyo kwanu. Chachiwiri, yesetsani kusunga pakhosi lanu pamalo oyenera pamene mukugwira ntchito.
Njira yachiwiri, ngati mungathe kudzuka ndi kutsika kuchokera pansi popanda mavuto ambiri, muyenera kutumphuka ndikugwada pa bondo limodzi. (Ganizirani zokambirana zaukwati.) Izi zimabweretsa malo anu oyandikana nawo pansi, kuchepetsa kukula kwa thupi lanu. Kuwotcha pang'onopang'ono kungathandizenso kuteteza ku msana, zomwe ndi kusiyana kwa slouching zomwe takambirana pamwambapa.
Kutukuta ndi Kukonza
Pamene mukupukuta ndi kupukuta zinyumba, chotsani katundu kumbuyo kwanu mwakutambasula dzanja lanu lopanda kanthu pa chinthu chomwe mukuchiyeretsa. Mwinanso, mungathe kuyendetsa mkono wanu pa ntchafu yanu.
Kuchita Kuchapa
Tiyeni tiyang'ane nazo-zovala zowonjezera zingakhale katundu! Ndi zophweka kwambiri kugonjetsa zinthu ndi ntchitoyi yosamalira nyumba.
Ngati n'kotheka, sambani katundu amene muyenera kukweza kapena kunyamula zing'onozing'ono zomwe sizikulemera kwambiri. Mwinanso mungakhale ndi katundu wambiri kuti muthane ndi njirayi, koma mwachidule njirayi sichikukhumudwitsa msana wanu.
Mofanana ndi kupuma, yesetsani kupeŵa kupitirira mu msana. Mwa kuyankhula kwina, musayambe kuzungulira pamtunda wanu, kapena kuisunga kuti ikhale yolimba komanso yowonjezereka. Mawu omveka bwino akuti "kwezani ndi miyendo yanu osati kumbuyo kwanu" ndi imodzi yomwe ingakuthandizeni bwino pano; Ndicho maziko a thupi lopangidwa ndi thupi.
Kotero, ngati muli ndi zovala zambiri zoti muzichita, pitirizani kutsatira malangizo awa mosalephera; Apo ayi, ma disks anu akhoza kukhala pangozi. Njira yokhayo yomwe timadziwira kuti tinyamule chotsamba chotsuka ndi kuzungulira msana, ndipo monga momwe mwasonkhanitsira, iyi si ayi.
Njira zomwe mungachite kuti muyambe kukweza "mwendo wanu ndi mwendo wanu" osati kumbuyo kwanu, ndizoyika kabuku kochapira patebulo kapena mpando umene uli bwino mofanana ndi washer kapena dryer. Izi zidzakuthandizani kuchepetsa kuchuluka kwa zomwe mukuyenera kuchita kuti mudzaze dengu.
Ndipo, monga kutsuka ndi kupukuta, mutengere msana wanu pogwiritsa ntchito dzanja limodzi kuti mutenge beseri yanu, yowuma kapena yokutsuka zovala, mutagwiritsa ntchito ena kuti mutengeke pa imodzi ya zipangizo.
Kuchita Zakudya
Aliyense ali ndi ntchito zapakhomo zomwe amamukonda kwambiri.
Njira imodzi yothandizira kuvulaza ndi / kapena kuchepetsa kupweteka nthawi yochapa ndi kugwiritsa ntchito chitseko chaching'ono kapena bokosi. Ikani mkati mwa kabati pansi pa kumiza ndipo mupumire phazi limodzi pa ilo.
Njirayi ingagwire ntchito bwino ngati muli ndi vuto lophatikizana ndi sacroiliac, makamaka ngati phazi pambali yopanda ululu ndilo limene mumapanga bokosi kapena chopondapo. (Mwa kuyankhula kwina, monga kupuma, onetsetsani kuti phazi lanu limachepetsa kupweteka komanso kusokonezeka, ndipo sizimayambitsa.)
Kugwiritsira ntchito bokosi kapena chithunzithunzi mwa njira iyi kungathandizire ndi kukhazikika kwakukulu, naponso. Kukhazikika kwenikweni ndi imodzi mwa njira zabwino kwambiri, makamaka, kupeŵa kuvulala ndikupweteketsa kupweteka kwa msana. Ndipo ikhoza kugwira ntchito kukhitchini. Ndicho chifukwa chake.
Choyamba, bokosili liri pansi penipeni pamadzi, kutanthauza kuti mudzayenera kudzisunga nokha motsutsana ndi counter. Izi zimakupatsani kusintha kwa thupi panthawiyi. Chachiwiri, kuti mugwiritse ntchito bokosi kapena choponderetsa, mutenga minofu ya pakhosi ndi minofu zomwe zingakuthandizeni kwambiri.
Mwa njira, kupanga mbale zimagwiritsa ntchito makina opangira thupi ndi ntchito zina zapakhomo. Zomwe zimabwera m'maganizo zimatsuka makoma ndi kusindikiza. Choncho gwiritsani ntchito malingaliro mu gawo ili kwa ntchito, naponso.
Ndi kutsuka kwazitali ndi kuyanika, komabe muli ndi mwayi wowonjezera. Mukhoza, makamaka, kugwira ntchito ndi dzanja limodzi. Izi zimakuthandizani kutambasula mkono wina pa bolodi kapena khoma kuti muthandizidwe kumbuyo.
Kupanga Bedi
Kupanga bedi kumaphatikizapo kugwedezeka, kukumana ndi zovuta. Apanso, nkofunika kuti musagwedezeke mumsana wanu kapena musagwire ntchito mozama kapena mosagwedera msana. Onetsetsani kukanika kwa msana ndi malo anu ndi kusintha momwe mukufunikira.
Mukadziyika nokha kutsutsana ndi bedi, mudzatha kugwiritsa ntchito bedi kuti muthandizidwe komanso kukhazikika kwanu. Kenaka gwiritsani ntchito mkono umodzi kuti ukhale wolemera pamene mukufika ndikugwira ntchito ndi mkono wina. Sinthani mbali zonse pokhapokha ngati zimapweteka. (Zingakhale ngati muli ndi mgwirizano wa sacroiliac kapena vuto lina limene limakhudza mbali imodzi kuposa ina.)
Ngati muli ndi njira yayitali kuti mufike pambali pa bedi, mukhoza kuyendetsa bondo limodzi pamsana pamwamba pa bedi.
Kulimbitsa ndi Kudumpha
Anthu ambiri amafukula ndi kuthamanga ndi msana wawo. Koma njira iyi-kapena kusowa kwake - ikhoza kukhala yopanda phindu ku thanzi lanu.
M'malo moganizira kwambiri za msana wanu mukamagwiritsa ntchito movutikira, ganizirani kugwiritsa ntchito manja anu ndi miyendo yanu. Lingaliro ndilofikira ndi kukokera tsache ndi manja anu, m'malo mozengereza kuti mupeze njira zonse zomwe dothi lingapezeke, gwiritsani ntchito mwendo patsogolo pa mzake. Pamene mukusowa kusintha maulamuliro, pendani pamlendo wanu kumbuyo, mutenge thunthu lanu. Ngati munachitapo tai chi, kusuntha uku kungamveke bwino.
Kapena, ganizirani kutembenuzira thupi lanu lonse kuti likhale njira zatsopano pochita zochepa.
Njira zonsezi - kutenga pang'ono kapena kuzungulira kumbuyo kwa mwendo wanu kuti mutembenuzire njira yanu yopangira thunthu ndi manja - kusunga zovala zambiri. Zonsezi ndi njira zabwino kwambiri. Chifukwa chiyani? Chifukwa kupotoza ndi kupindika panthawi yomweyo ndidzidzidzi woopsa wa disc.
Pano pali tinthu tating'onoting'ono tomwe mungathe kuwonjezera njira yanu yatsopano yozunzirako ndi yokhala.
- Lembani kapena mutenge pafupi mamita awiri kutsogolo kwanu kuti musapewe kugwedezeka.
- Sungani msana wanu mumzere umodzi, wokhazikika koma wosasunthika. Mwa kuyankhula kwina, mutu, mapewa, nthiti, mapepala, mawondo ndi mapazi ayenera nthawizonse kuyang'anizana ndi njira yomweyo ndipo ayenera kukhala olingana molingana ndi wina ndi mnzake. (Monga tafotokozera pamwambapa, izi zikutanthauza kuti muyenera kusintha kusintha kapena kutsogolo kumbuyo kwa mwendo wanu kapena kusuntha thupi lanu lonse pochita masitepe.)
- Taganizirani mzere wopangidwa ndi ergonomically kapena rake; izi zikhoza kukhala chimodzi chomwe chimakhala ndi bondo mu tsinde kukuthandizani kuti musapewe kugwedezeka mu msana wanu.
Kuyamitsa Kunyumba Ndi Thupi Labwino Zimagwiritsidwa Ntchito
Mukamaganizira za izi, malingaliro ambiri a ergonomic omwe amagwiritsidwa ntchito posamalira nyumba amakhala ndi malingaliro ofanana: Sungani msana wanu kulowerera nawo, pewani kupotoza kumene kuli kotheka, pezani ndi kukhazikitsa chithandizo chamkati ndipo musachigonjetse!
Ndipo, ngati mumakonda kumunda, thupi labwino lopangidwira ntchito limagwira bwino ntchitoyi .
> Chitsime:
> Hage, M., Buku Lachiwombankhanga. Ofalitsa a Peachtree. Atlanta, GA. 2005.