I-Text Neck Syndrome

I-Modern Sore Neck

Usenokuba uqaphele i-buzzword entsha kwiindaba zezempilo ngokutsha: Inkomfa yombhalo.

Jonga indlela yokugwema i-neck neck kusuka kwi-Texting

Intamo yentsimbi ibinzana elisetyenziselwa ukuchaza intlungu yentamo kunye nomonakalo oqhubekayo ekujongeni phantsi kwefowuni yakho, ithebhulethi, okanye ezinye iifowuni ezingenazintambo kaninzi kwaye zide kakhulu.

Abantwana kunye nolutsha ikakhulu kusemngciphekweni weempawu zokubandezeleka kweNqaku leNqaku.

Funda okunye: Indlela yokugwema umgca we-neck Careuse Syndrome

Kungekudala, isigulane sifikile kwisicatshulwa sam sikhalazo sobuhlungu obukhulu beentlungu. Wavuka waza wafumana ubunzima obunzima, obunzima, obusemva kumqolo we-back muscle. Ndamxelela ukuba ndiyakholelwa ukuba intlungu ngenxa yeeyure awayezitshintshiweyo efonini yakhe. Ukuxilongwa: Intloko yentloko.

Khangela konke malunga neentlungu ezisezantsi

Esi simo sokugoba intamo yakho ukujonga phantsi akwenzeki kuphela xa uthumela imiyalezo. Kangangeminyaka, sonke besijonge phantsi ukufunda. Ingxaki yokuthumela imiyalezo yefowuni kukuba yongeza umsebenzi omnye obangela ukuba sijonge phantsi, kwaye abantu bathanda ukuyenza ixesha elide. Oku kubaluleke ngakumbi kuba abantwana abancinci, abakhulayo banokubangela umonakalo osisigxina kwimiqolo yabo yomlomo wesibeleko enokukhokelela kwiintlungu zentamo ubomi bonke.

Jonga i-Cervical Spine Anatomy kunye ne-neck Pain

Iimpawu ezihambelanayo neNeck Text?

Intloko yentloko ibangela intlungu yentlungu kunye nokukhathazeka.

Ukongeza, ukubheka phantsi kwefowuni yakho kakhulu imihla ngemihla kunokukhokelela ku:

• Intlungu ebuhlungu emva ephuma kwiintlungu ezingapheliyo, ezigubungelayo ezibukhali, ezinzulu eziphezulu.
• Intlungu kunye nokuqina, mhlawumbi kubangelwa ukuxhamla imfumba.
• Ukuba inetyholo yomlomo iyaba yincinci, intlungu kunye neminye impawu yengqondo ingakwazi ukugqithisa phantsi ingalo yakho nasesandleni sakho.

Uyabona Yintoni I-Radiculopathy yesibeletho?

Njengoko ezinye iingcaphephe zibonisa ukuba, intamo yentloko ingakhokelela kwiingxaki ezingapheliyo ngenxa yokuqala kwe-arthritis entanyeni.

Jonga i-Facet Joint Osteoarthritis

Bukela: �Ividiyo yeNtamo kunye neSprains

Ukunyamezela kwentamo yentamo yazo zonke iintlobo, kungekhona nje ukuthumela imiyalezo, kunokukhokelela ekuxinineni okanye kwi-sprain.

Ziyinto efana kangakanani neNeck Text?

Uphononongo lwakutsha nje lubonisa ukuba i-79% yabemi abaphakathi kweminyaka eyi-18 kunye ne-44 baneselfowuni phantse ngalo lonke ixesha - kunye neeyure ezi-2 kuphela zosuku lwabo lokuvuka abazichitha ngaphandle kweeselfowuni zabo.1

Jonga iibangela zePauen Back Back

Ikhonkco leNeck lithathwa njani?

Okokuqala, ukukhusela kubalulekile. Nazi iziqendu eziliqela zeengcebiso zokuthintela uphuhliso okanye ukuqhubela intamo yentloko:

Yibambe iselula yakho kwinqanaba lamehlo kangangoko. Oku kuyinyaniso kuzo zonke izikrini-iilaptops kunye neetafile kufuneka zibekwe ukuze isikrini sikwinqanaba leliso kwaye akufuneki ugobe intloko yakho phambili okanye ujonge phantsi ukuze uyijonge.

Jonga Iingcebiso Ezilishumi Zokuphucula I-Posture ne-Ergonomics

Thatha ikhefu rhoqo kwiifowuni yakho kunye nekhompyutheni yonke imini. Ngokomzekelo, setha i-timer okanye i-alamu ekukhumbuza ukuba uvuke kwaye uhambe ngeenxa zonke ze-20 ukuya kwi-30 imizuzu.
Ukuba usebenza eofisini, qinisekisa ukuba isikrini sakho simiselwe ukwenzela ukuba xa ukhangela kuyo, ulindele ukuba intloko yakho ibekwe ngokukhawulezileyo kumagxa akho kunye nomgudu.

Jonga i-Ergonomics ye-Ofisi kunye neSebenzi: Uqwalaselo

Undoqo kukuphepha ukujonga phantsi intloko yakho igobe phambili ixesha elide imini yonke. Chitha usuku lonke ukhumbule ukuma kwakho - ingaba intloko yakho ijonge phambili xa uqhuba? Xa ubukele umabonakude? Naliphi na ixesha elide xa intloko yakho ijonge phantsi lixesha apho ubeka uxinzelelo olugqithiseleyo entanyeni yakho.

Jonga uSihlalo weHhovisi, uVimba kunye no-Ergonomics yokuqhuba

Bukela: �Ividiyo yeNtamo kunye neSprains

Ukugcina intamo ngqo kwaye ifowuni yakho kwinqanaba lemehlo linokukunceda ukukhusela intamo yentsimbi.

Ukubuyiselwa kwakhona kubalulekile

Abantu abaninzi abayazi le nto, kodwa kufuneka ube nezihlunu ezomeleleyo ezingundoqo �izihlunu zesisu nezisezantsi ukuxhasa umzimba wakho ongasentla, kubandakanya nentamo yakho. Izihlunu zakho ezingundoqo azifumani mthambo ngokwaneleyo ngexesha lemisebenzi yesiqhelo yemihla ngemihla, ngoko ke kufuneka wenze imithambo ethile ukujolisa ezi zihlunu.

Jonga iCore Body Strength Exercises

Kwakhona udinga imisipha eqinile kwaye iguquguquke entanyeni ukunciphisa ubuncwane kwintonga yomlomo wakho kwaye uncede ukuxhasa ubunzima bentloko yakho. Kwakhona, intamo yakho ayinakufumana ukunweba okwaneleyo kunye nokuqiniswa kwimisebenzi yemihla ngemihla, ngoko kukulungele ukufunda imithi ethile yentamo kunye noncedo lwezempilo.

Khangela iNeck ihamba

Abanye abantu baya kuncedwa kwisicwangciso socwangciso olunzulu, njengentlangano yokulungiswa kwimiqulu, ukunyanga ukunyanga, kunye unyango lwe-laser.

I-Chiropractic iKhokela intlawulo ngokuchasene �I-Text Neck Syndrome�

( Los Angeles Times ) UGqr. Dean Fishman, i-chiropractor eFlorida, wayehlola i-X-ray yentamo yesigulane esineminyaka eyi-17 ngo-2009 xa wabona into engaqhelekanga. Umfanekiso wesiporho wekholamu yakhe yomqolo ubonise ukuguqulwa kogophelo oludla ngokuvela kumqolo wesibeleko � imeko ewohlokayo edla ngokubonwa kubantu abakubudala obuphakathi nabachithe amashumi eminyaka obomi babo bekwimeko embi.

�Kwathi xa ndajonga kwisigulana,� utshilo uFishman. Wayethe tywa esitulweni, intloko ijongise ezantsi, egeza echwetheza kwiselfowuni yakhe. Wathi akuxelela umama wesigulana ukuba ukuma kwentombazana kunokubangela intloko ebuhlungu, wafumana le nto ayichaza njengempendulo yeemvakalelo. Kanye ngelo xesha, uFishman uthi, �Bendisazi ukuba kukho into endifuna ukuyenza

Intamo eguquguqukayo ingafaka ingxaki kwiidiski zomlomo wesibeleko. (Zephyr / Getty Izithombe / I-Brand X)
Uye wathi ixesha elide lokujongela intloko yakhe ezantsi ukuze ajonge kwisixhobo sakhe esiphathwayo kudale ubunzima obugqithisileyo kumqolo wesibeleko, okubangela ukwenzakala okuphinda-phindayo koxinzelelo oluye lwakhokelela ekuwohlokeni komqolo. Waqalisa ukukhangela kuzo zonke iiX-reyi zamva nje awayenazo zolutsha � uninzi lwabo olwaluze ngenxa yeentlungu zentamo okanye intloko ebuhlungu � kwaye wabona into enye: iimpawu zokuwohloka kwangaphambi kwexesha.

UFishman waqulunqa igama elithi �text neck� ukuchaza imeko waza waseka iText Neck Institute (text-neck.com), indawo apho abantu banokuya khona ukuze bafumane ulwazi, uthintelo kunye nonyango.

�Intloko engathathi hlangothi inobunzima obuqhelekileyo � be-10 ukuya kwi-12 yeekhilogram, utsho uFishman, ecacisa ukuba indawo engathathi hlangothi ziindlebe phezu kwamagxa arholwe ngasemva. �Ukuba uqala ukuphethukela intloko phambili, ngomxhuzulane kunye nomgama ukusuka kokungathathi hlangothi, ubunzima buqala ukwanda.

Uphononongo olutshanje kwiphephancwadi loPhando lwezoBugcisa lweeNkcukacha zoBuchule lwaMazwe ngamazwe lucacisa ingxaki: Njengoko intloko iqhubela phambili iidiski ze-15 zingathathi hlangothi, umkhosi onomlenze wesibeleko kunye nokuxhaswa kwama-musculature ukwandisa kuma-27. Njengoko ukunyuka kwenyuka, imikhosi iya kwanda kuma-40 iipounds kwi-30 degrees, ii-49 iipounds kwi-45 degrees kunye nee-60 iipounds kwi-60 degrees.

�Xa intloko yakho ijongela phambili, ulayisha umphambili weediski, utsho uGqr. Kenneth Hansraj, umbhali wophononongo kunye nomphathi wotyando lomqolo kwiNew York Spine Surgery & Rehabilitation Medicine. Nangona uphononongo lungakhange lujonge iziphumo zexesha elide zesi sikhundla, u-Hansraj uthi, emva kokubona malunga ne-30,000 yezigulane zoqhaqho lomnqonqo, uye wabona "indlela intamo ewa ngayo.

Uyacacisa, �Xa ulayisha ngokufihlakeleyo umnqonqo, uya kufumana iintanda kwiidiski, iidiski ezityibilikayo okanye iidiski ze-herniated. Oku kukhokelela kwistenosis okanye ukuvaleka komnqonqo.�

Ukongeza, uFishman uthi, ukuma kwe-text-neck kungakhokelela kwi-pinched nerves, isifo samathambo, i-bone spurs kunye ne-muscular deformation. �Intloko namagxa asebenza njengesarha. Xa intloko isiya phambili, iincakuba zamagxa ziya kugqabhuka � kwaye izihlunu ziqala ukutshintsha ekuhambeni kwexesha.

Ngokufana nengqiniba yentenetya ayenzeki kuphela kubantu abadlala intenetya, intamo yetennis ayiphelelanga kubantu abathumela imiyalezo ngokunyanzelekileyo. U-Hansraj uthi abantu abakwimisebenzi esemngciphekweni omkhulu babandakanya oogqirha bamazinyo, abayili bezakhiwo kunye neewelders, abanezigcina-ntloko ezinzima zibenza babe sesichengeni ngakumbi. Wongeza ukuba imisebenzi emininzi yemihla ngemihla ibandakanya ukuthoba intloko phantsi, kodwa iyahluka kusetyenziso lwesixhobo esiphathwayo ngamandla kunye nokuthambekela.

Ndiqaphele uninzi lolutsha luthe tywa phezu kwefowuni yalo luhleli kwisitulo sabakhweli kwiimoto zabazali balo‖.kuya kubakho uluhlu olupheleleyo lweengxaki zomzimba nezeemvakalelo ezibangelwa yile ndlela yokuziphatha, kholelwa kula mazwi ashicilelweyo! Sibonane kwixesha elizayo!

�Ukuhlamba izitya yinto ekungekho mntu uyonwabelayo, ke yenze ngokukhawuleza. Kwaye ngelixa intloko yakho ibheka phambili, mhlawumbi ithambekele kuma-30 okanye ama-40 degrees, utshilo. Abantu badla ngokutshintsha indawo yabo ngamaxesha athile ngelixa befunda incwadi, kwaye bajonga phezulu rhoqo ngelixa bebambe usana. Kodwa izixhobo eziphathwayo zihlala zibanjwa ngentamo eguquguqukayo ukuya phambili kwii-degrees ezingama-60 okanye ngaphezulu, kwaye abasebenzisi abaninzi, ngakumbi abakwishumi elivisayo, bazisebenzise ngokunyanzelekileyo. Uphononongo lunika ingxelo yokuba abantu bachitha umndilili weeyure ezimbini ukuya kwezine ngemini iintloko zabo zithotywe nge-engile ebukhali ngaphezulu kwee-smartphones zabo, ezifikelela kwii-700 ukuya kwiiyure ze-1,400 ngonyaka.

Ukulungisa ingxaki, uHansraj unomyalezo olula: �Gcina intloko yakho phezulu.� Ngelixa uthumela umyalezo okanye uskrola, abantu kufuneka baphakamise izixhobo zabo eziphathwayo kufutshane nomgca wabo wokuzibona. I-Text Neck Institute iphuhlise i-Text Neck Indicator, i-app edibeneyo elumkisa abasebenzisi xa ii-smartphones zabo zibanjwe kwi-angle ebeka emngciphekweni wentamo yombhalo (i-$ 2.99, ekhoyo kwi-Android; ekuphuhlisweni kwe-iPhone).

I-Fishman iphinda icebisa ukuba abantu bathathe ikhefu rhoqo xa besetyenziselwa izixhobo zabo eziphathekayo, kunye nokwenza izivivinyo eziqinisa imisipha emva kwentamo naphakathi kwamagxa emagxeni ukwenzela ukwandisa ukunyamezela ukugcina ifowuni ngokufanelekileyo.

Wongeza, �Ndingumsebenzisi okhutheleyo wetekhnoloji � kwaye ndiyisebenzisa kwindawo efanelekileyo.

Uzilolonga Ukuthomalalisa Uxinzelelo �INtamo Yombhalo�

Ukuba awukhathaleli ukulungelelaniswa komzimba wakho, ukusebenzisana nezixhobo eziphathwayo ixesha elide kunokonakalisa umqolo wakho. Oku kuziphatha kunokubangela ukunyanzeliswa kwemisipha, ukulungiswa kwe-curvature eqhelekileyo yomqolo wesibeleko, ukunyanzeliswa kwediski, iidiski ezityibilikayo, i-pinched nerves kunye ne-arthritis. Nantsi eminye imithambo enokunceda ukuthintela kunye nokukhulula �intamo yokubhaliweyo�:

Umxobo uhamba

Ukwandisa uluhlu lokunyakaza entanyeni lugcina umgudu wesibeleko luguquguquke kwaye lukunceda ukugcina ikhefu eliqhelekileyo. Ubumnene buyolula ukuxoxwa kwentamo kunye nokwandisa izihlunu ezinokuthi zibe mfutshane ngenxa yokunyamekela okungapheliyo.

Okokuqala, khulula amagxa akho kwaye unqwale intloko yakho �ewe� kwaye �hayi� kancinci kancinci amaxesha ambalwa. Emva koko, ubambe ingalo enye emva komqolo wakho, bamba icala lentloko yakho ngesandla sakho esichaseneyo kwaye ucinezele ngobumnene, uphakamise intloko yakho ecaleni de uzive ulula. Bamba imizuzwana engama-20. Emva koko, jika isilevu sakho phezulu kwaye ubambe imizuzwana engama-20; thoba isilevu sakho phantsi kwaye ubambe imizuzwana engama-20. Phinda kwakhona kwelinye icala.

Ukuvulwa kweChest

Ukwandisa izihlunu zesifuba kunceda ukulwa nokumiswa kwesigxina.

Yima emnyango kunye neengalo zakho ezivela emzimbeni njenge-T, izibongo ziphumla kwi-doorjamb nganye kwi-angle ye-90-degree ukuya kwizandla ezingaphezulu. Emva koko, uncike umzimba wakho phambili emnyango, uholele nge-sternum yakho de uze uzive ulula ngokusondeza esifubeni sakho. Gcina imizuzwana ye20. Ngoku ke susa iingalo zakho phezulu kumnyango we-jamb ukuze zibekwe njenge-V kwaye ziphinda uphawule phambili, kwakhona ubambe ii-20 imizuzwana.

Amahlombe, abaPhezulu abaPhezulu kunye nabaQinisekisi beMisipha

Izisipha ezinamandla emqaleni kwentamo kunye phakathi kwamacala ehlombe ziya kuxhasa ukulungelelaniswa okufanelekileyo, ukuthintela uxinzelelo lwe-muscle kunye nokwehla komgogodla. Ngamandla amaninzi, uya kuba nekhono lokubamba iqhosha lakho lefowuni kumgca wakho wamehlo ngaphandle kokuba ugobe intamo yakho phambili kwaye uzingele. Nazi iindlela ezimbini zokuncedisa ukuqinisa izixande zenkxaso yangemva kweso sithuba:

Iingelosi zeNdonga

Ukuba ukhe wenza iingelosi zekhephu, ungasebenzisa intshukumo efanayo ukomeleza izihlunu zamagxa ngelixa umi eludongeni. Okokuqala, yima ngezithende zakho, umva kunye nentloko iphumle eludongeni. Bamba iingalo ngokuhambelana nomzimba kunye neengalo ezibhekiselele phezulu kwi-angle ye-90-degree ukuya kwiingalo zakho eziphezulu. Cinezela amagxa akho ngasemva nasezantsi. Gcina iingalo zakho zigobile kwi-angle ye-90-degree, zihambise ngokukhawuleza phezulu ngaphandle kokuzivumela ukuba ziphakame eludongeni. Emva koko, hambisa iingalo ngokuthe chu de iingalo zakho ezingaphezulu zichukumise amacala omzimba wakho. (Ii-Forearms zise-perpendicular ukuya kwiingalo ezingaphezulu, kwaye amagxa amagxa asavaliwe.) Yenza ukuphindaphinda kwe-12.

Sky Diver

Ukukhohlisa ubuso obunqamle kwi-mat okanye enye indawo eqinile, ukhululekile, ubambe iingalo zakho ngqo phezu kwekhanda lakho kwi-angle ukuze umzimba wakho ube yimilo ye-Y. Phakamisa umlenze wakho ophezulu ukusuka emkhatsini we-back, ekhokelela kwi-sternum yakho kunye nokugcina yakho intsimbi phantsi ukuze intamo yakho ihambelane nomlenze wakho. Ubambe imizuzwana ye-30, uze ukhulule. Emva koko, ulala phantsi, ubambe iingalo zakho ngqo kumacala ukuze umzimba wakho ube yimilo ye-T. Phendulela zakho iingalo ukuze izithupha zakho zibonise phezulu. Kwakhona, pha kamisa i-torso yakho ephezulu ukusuka emva kwe-back, ekhokelela kwi-sternum yakho kwaye ugcine ingxaki yakho. Ngoxa ugcina umzimba ophakamileyo uphakamise, udibanise amacala akho ehlombe njengoko uphakamisa ngokukhawuleza uze uphantsi kweengalo ze-12.

Uxhaswe nge Scoop.it ukusuka: www.elpasochiropractorblog.com

Jonga indawo yethu yodade kwi ukuphazamiseka komqolo ongasentla.

Intamo yentloko ligama elisetyenziswa ukuchaza iintlungu zentamo kunye nomonakalo ogcinekayo ekujongeni phantsi kwiselfowuni yakho, ithebhulethi, okanye ezinye izixhobo ezingenazingcingo rhoqo kwaye ixesha elide.915-850-0900