Iintshukumo zemihla ngemihla

Indlela yokuma yindlela esiyibamba ngayo imizimba yethu xa simile, sihleli okanye silele. Ukuma okunempilo kukulungelelaniswa okuchanekileyo komzimba oxhaswa ngumlinganiselo ochanekileyo wokunyanzeliswa kwemisipha. Iintshukumo kunye nemisebenzi yethu yemihla ngemihla ichaphazela ukulungelelaniswa komzimba. Ukungalingani kwe-postural kunokuchaphazela impilo yomzimba ngeendlela ezahlukeneyo. Inokubangela:

• Ubuhlungu ngokubanzi
• Umqolo obuhlungu
• Iintlungu zemisipha
• Ukukhathala
• Iingxaki zokugaya
• Ukungazithembi

Ukuma okungahambi kakuhle kunokunyusa umngcipheko wokungasebenzi kakuhle komgogodla, ukuguqulwa kwamalungu, ukuxinwa kwamalungu, kunye nezihlunu, okukhokelela kumonakalo ongunaphakade ukuba awuzange uphathwe.. Indlela efanelekileyo yokuthintela ukungalingani kwe-postural kukuba uqaphele izizathu zisebenzisa izicwangciso ezifanelekileyo ze-ergonomic kunye nokunyakaza okunokukunceda ukuphepha ezi ngxaki. Njengoko imikhwa emibi yemihla ngemihla, indlela yokuziphatha, kunye nemisebenzi iqondwa, kulula kakhulu ukuyinqanda nokuzilungisa.

Ukuma kweMihla yonke kubalulekile

Izihlunu ezithile zigcina ukuma komzimba, ngoko akufuneki sicinge ngayo kwaye sihlale silungelelanisa. Amaqela emisipha, kuquka i-hamstrings kunye nemisipha emikhulu yangemuva, ibalulekile ekugcineni izikhundla eziphilileyo. Xa izihlunu zisebenza ngokuchanekileyo, i imisipha yangasemva thintela umxhuzulane ekutyhaleni umzimba ukuya phambili. Izihlunu ze-Postural nazo zigcina ibhalansi xa zihamba. Ukuma okunempilo kunciphisa uxinzelelo kwiimisipha ezixhasayo kunye nemigqaliselo ngexesha lokuhamba kwansuku zonke kunye nemisebenzi yokuthwala ubunzima. Ukuzibandakanya kwi-posture enempilo kunceda:

• Gcina amathambo kunye namalungu ngolungelelwaniso oluchanekileyo ukuze izihlunu zisebenze ngokuchanekileyo.
• Ukunciphisa ukunxiba ngokungaqhelekanga kwamalungu okukhokelela kwisifo samathambo esiwohlokayo kunye neentlungu zamalungu.
• Ukunciphisa uxinzelelo kwi-ligaments ebambe amalunga omgogodla kunye, ukukhusela ukulimala.
• Vumela imisipha ukuba isebenze ngokufanelekileyo.
• Umzimba usebenzisa amandla amancinci.
• Thintela ukudinwa kwemisipha kunye neentlungu zemisipha.
• Thintela ukuxinezeleka kwemisipha kunye nokuphazamiseka kokusebenzisa ngokugqithisileyo.

Ukuma okungenampilo

Ukuma okungafanelekanga kubangela ukuba umzimba uhleli okanye ume nomqolo ukwindawo engaqhelekanga. Xa umntu esebenza ngendlela engafanelekanga ixesha elide, oko kukhokelela ekubeni izihlunu kunye nemigqa ibe nde kwaye ibe buthathaka, ngelixa ezinye ziba mfutshane kwaye ziqinile. Oku kudala ukungalingani ngokomzimba okukhokelela kwizinto ezingaqhelekanga zasemva ezifana:

• Amagxa angqukuva
• Ukuma kwentloko phambili
• I-kyphosis ye-Thoracic okanye i-hunched back
• I-Lumbar Lordosis
• Swayback
• Ukuhamba okulinganiselweyo
• Yandisa umngcipheko wokwenzakala

Izizathu

Mi sebenzi

• Abantu ngabanye banokuqala ukuhlakulela imikhwa engafanelekanga echaphazela kakubi ukuma kwabo, njengokuhamba ngeentloko zabo zijonge emhlabeni. Oku kususa umzimba ngaphandle kokulungelelaniswa.

Ukuhlala ixesha elide kakhulu

• Ukuchitha ixesha elininzi uhleli nangokuma okuchanekileyo kuya kuba nefuthe kumqolo kunye nezihlunu. Yenza buthathaka izihlunu, iiligaments, kunye nezisu.

ubunzima

• Ukuthwala ubunzima obongezelelweyo kunokunyanzela umqolo ube kwindawo engathandekiyo. Oku kuyinyani kubantu abanezisu zembiza, njengoko itsala umva osezantsi phambili, inyusa umngcipheko wokuba i-lumbar lordosis.

Ukutya okungenampilo

• Ukuba umqolo awukwazi ukufikelela kwiivithamini kunye nezondlo ezifunekayo, unokuzabalaza ukugcina amandla kunye nokuguquguquka.. Kwakhona kunzima ngakumbi kumzimba ukulungisa umonakalo kwimisipha yomqolo kunye nemigqa.

Impahla kunye nezihlangu

• Impahla kunye nezihlangu zinokuchaphazela ukuma.
• Izithende eziphakamileyo, izihlangu ezingalinganiyo kakuhle, ijean esalijiyo, amabhanti amakhulu, iibhatyi ezinzima, kunye nezinye izinto nyanzela umnqonqo kwindawo engeyoyamvelo.
• Ezi zilungile ukuba uzinxibe ixesha elifutshane kodwa uphephe ukuzinxiba imini nobusuku.

impatho

I-Chiropractors igxile kwimiba echaphazela umqolo, ngakumbi i-posture. Banga:

• Yenza uviwo lwe-postural olubandakanya uvavanyo olupheleleyo lwenkqubo ye-musculoskeletal ukuchonga nayiphi na imilinganiselo edibeneyo kunye nemiba echaphazela izicubu ezithambileyo.
• Yenza uhlengahlengiso lwamalungu angalunganga usebenzisa iindlela ezahlukeneyo.
• Cebisa ukolula ukukhulula/ukwandisa izihlunu eziqinileyo kunye nokomeleza ababuthathaka, okukhokelela kuphuculo. I-chiropractor iya kuphuhlisa irejimeni yokwelula esebenzayo ukujolisa izihlunu ezichanekileyo.
• cebisa Iingcebiso ngezondlo, umthambo, kunye nohlengahlengiso kwimikhwa yemihla ngemihla.

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UkuBumbiswa kweBhunga

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Ukunyuswa kwe-insulin

Abantu abahlala ixesha elide, abangazilolongi kwaye ababukele ukutya kwabo banokufumana ukuxhathisa kwe-insulin. Ukumelana ne-insulin kwenzeka xa i-insulin ingakwazi ukuhambisa iswekile yegazi egqithisileyo iphuma egazini iye kwizihlunu. Nye isifundo bafumanisa ukuba abafazi abahlala iiyure ezisibhozo ngosuku babe nethuba eliphezulu lokuphuhlisa isifo seswekile. Abantu abanesifo seswekile badla ngokuba namafutha amaninzi emizimbeni yabo, ngakumbi i-visceral fat, okonyusa amandla okumelana ne-insulin. Abantu abanesifo seswekile bafumana ukulahleka ngokukhawuleza kobunzima bemisipha njengoko bekhula, iimpawu zokuqina kunye nokuwohloka kokwakheka komzimba.

Ucaphulo

Feldman, uAnatol G. “Ubudlelwane phakathi koZinzo lwePosural kunye neMovement.” Inkqubela phambili kunyango lokulinga kunye nebhayoloji vol. 957 (2016): 105-120. doi:10.1007/978-3-319-47313-0_6

UJaromi, uMelinda et al. "Unyango kunye noqeqesho lwe-ergonomics lwentlungu ephantsi enxulumene nomsebenzi kunye neengxaki zokuma komzimba kubahlengikazi." Ijenali yonyango lobunesi vol. 21,11-12 (2012): 1776-84. doi:10.1111/j.1365-2702.2012.04089.x

Jung, Suk Hwa et al. "I-Visceral Fat Mass inobudlelwane obunamandla kunye nesifo seswekile kunye ne-Prediabetes kunezinye izalathisi zokutyeba kakhulu kwi-Anthropometric phakathi kwabadala baseKorea." Ijenali yezonyango Yonsei vol. 57,3 (2016): 674-80. doi:10.3349/ymj.2016.57.3.674

Pope, Malcolm H et al. "I-ergonomics yomqolo." Uphononongo lonyaka lobunjineli bebhayoloji vol. 4 (2002): 49-68. doi:10.1146/annurev.bioeng.4.092101.122107