Ukusebenza kude / iSikolo kunye nokuFunda / ukwenza iiNdlela eziSempilweni

Ukusebenza kude nokufunda kuyitshintshile indlela esisebenza ngayo, kodwa Ukuhlala kakhulu kwaye akukho msebenzi ulawulwayo ugqibelele ukuseta iintlungu zomqolo. Nazi iingcebiso ezimbalwa zomnqonqo wobuhlobo osebenza kude nokufunda. Impilo yomqolo ibaluleke kakhulu ukusebenza okanye ukufunda ukude, ukuba akunjalo ngenxa yokuba Kulula ukuwela kwimikhwa emibi yokuma komzimba eya kuchaphazela umqolo. Ukusebenza kakubi / imikhwa yokufunda ekhaya kunokubangela iintlungu ezisezantsi nezisezantsi ezinokuba sisifo esinganyangekiyo. Abantu bakhululeka kakhulu ekwenzeni imeko yokusebenza ekhaya ibe ngamava awenzakalisayo kwimpilo yomqolo. Kuba Oochwephesha bezonyango, ubhubhane uzise ukungena kwabantu bayo yonke iminyaka ngenqanaba eliphezulu, eliphakathi kunye neentlungu ezisezantsi. Oku kubangelwe kukuma okungalunganga xa kudibana inkomfa ngevidiyo esofeni, slouching etafileni kwaye uhleli indlela ende kakhulu, ungaze uphakame ujikeleze.   Abantwana bathambekele ekunikezeleni ngeentlungu kunye neentlungu kwicala lomqolo xa kuthelekiswa nentlungu egxile ngqo. Oku kuphuma ecaleni kwi-slouching, rhoqo xa ujonge kwimonitha yekhompyuter. Abantu abadala, ngakumbi abangaphezu kwe-40 bakhalaza ngentlungu kunye nokuqina kumqolo ophezulu nangaphantsi. Iidiski ze-Herniated, isifo se-disc degenerative, kunye neengozi ze-sciatica zanda njengoko imikhwa emibi iqhubeka kwaye ayiphucukanga. Nangona kunjalo, yonke le nto inokuncedwa ngokwenza umthambo omncinci, umsebenzi / ukwandiswa kwendawo yesikolo, kunye nokwenza umsebenzi osempilweni kunye nokufunda kwimikhwa yasekhaya.  

Yolula ngaphandle

Xa usebenza/ufunda ukude, kukho utyekelo lokungahlali phantsi. Abantu ngabanye kufuneka bafunde ukuthatha ixesha lokuzolula kunye nokugcina amalungu omzimba. Kulula ukusebenzisa ikhefu ukuskrola kwimithombo yeendaba zentlalo okanye ukuzinkcinkca ngee bhanyabhanya, iividiyo, njl. Njl.. Inkqubo yokuzolula imihla ngemihla ngexesha lomsebenzi kunye uqeqesho loqeqesho kabini ngeveki kuya kunceda ukunciphisa iintlungu zomqolo kunye nokwandisa ukujika. Iziphumo ziyahluka kuye wonke umntu kunye nohlobo lokuzolula abakwenzayo.  

Ukuzilolonga okungundoqo

Ukuziqhelanisa okungcono yindlela efanelekileyo yokufumana uxinzelelo lwezihlunu kunye neentlungu zangasemva ezibangelwa kukuma okungalunganga. Ukutyibilika ngaphezulu kwekhompyuter kunokubeka uxinzelelo olubonakalayo kwimisipha ye-trapezius ebangela ukuba umsipha ubambe kwaye uqinise. Imisipha ye-trapezius ibalulekile ekuhambeni kwentamo nasemagxeni kwaye inceda ukuzinzisa amagxa egxalaba.  

I-Trapezius yolule ngebhanti

• Ukubamba ibhanti e-elastic phakathi kwezandla, beka ibhanti ngasemva kwengqayi.
• Cothisa intloko kancinci kancinci uye umva kuluhlu olupheleleyo lokuhamba njengoko kuvakala ukuxhathisa.
• Buyisela intloko ibuyele kwimeko yokungathathi hlangothi ukugcina ulungelelwaniso lomqolo.
• Phinda kalishumi

Amahlombe ehlombe

• Khetha izinto ezi-2 ezinobunzima obulinganayo ezinjengeencwadi ezi-2, iilitha ezi-2 zamanzi, okanye amatye amabini obunzima besandla, kwaye ubambe into ibe nye esandleni ngasinye.
• Indawo yokugcina izandla ecaleni kwamacala akho
• Kancinci phakamisa kwaye unyuse amagxa akho imizuzwana eliqela
• Ngenisa ngobunono ukukhulula ihlombe kwaye ubuyise iingalo ukuba zingathathi cala
• Phinda i-10 reps

Iimpawu

Ukuma ngendlela efanelekileyo yinkqubo yokufunda efuna ukuziqhelanisa. Ukusebenzisa isibuko ukujonga ukuma kunokunceda ukugcina ukuma kakuhle xa uhleli xa usebenza / ufunda. Ukuzihlola ngokuchanekileyo kubalulekile kubalulekile kwaye ukuzijonga esipilini yindlela elula yokufumanisa ukuba loluphi uhlengahlengiso olufunekayo. Imibuzo onokuzibuza yona ngelixa uzivavanya kubandakanya:

• Ngaba intloko iya phambili kakhulu?
• Ngaba kukho ukulala?
• Ngaba amagxa ajika / ajikeleze umzimba?

Iingcebiso zokuma xa uhleli:

• Gcina iinyawo zithe tyaba phantsi okanye kwistrestrest
• Ukuba kumkhwa wokuwela amaqatha namadolo ukutshintsha indawo rhoqo
• Beka umqolo ngasemva kwisitulo. Ukuba umqolo awuhambelani nesihlalo sebenzisa umqamelo okanye umqolo ongasemva
• Ukuma kwamadolo ekuphakameni kwe-hip okanye ngaphantsi
• Gcina isithuba phakathi komva wamadolo kunye nomphetho wesitulo
• Jonga ngqo phambili kodwa qiniseka ukuba intamo intofontofo
• Indawo yokubekwa ngaphambili iyahambelana nomgangatho
• Gcina amahlombe akhululekile

Lungisa ukuKhanya

Xa ukukhanyisa kungagqibekanga kunokubakho ukutyekela ekuqhubeni phambili kwizikhundla ezahlukeneyo. Oku kunokubangela uxinzelelo olugqithisileyo kunye nokuvuvukala kwindawo ephezulu yomqolo. Ukukhanya kwendalo okuphakathi kuyacetyiswa. Ngokubanzi, Ukuseta ukukhanya kufuneka kulungelelaniswe ukuze ubone ngokulula isikrini ngaphandle kokubangela ilitha okanye naluphi na uhlobo lokungonwabi kwilisos.

Thatha uhambo

A Isiqhelo semihla ngemihla esiya kuxhasa impilo yomqolo kukuthatha ikhefu lokuhamba rhoqo kwisiqingatha seyure kangangemizuzu embalwa. Ukuba sonke isiqingatha seyure asenzeki thabatha ikhefu lemizuzu emi-5 okanye eli-10 ukuhamba ujikeleze kwaye wolule iyure nganye. Kubalulekile ukuba ungahlali phantsi ixesha elide. Khumbula ukuba umzimba wawenzelwe ukuba ushukume kwaye usebenze.  

Umsebenzi weSitishi soMsebenzi

Sebenzisa ifanitshala ye-ergonomic yeofisi yokusetyenziswa kwekhaya kunokunceda ekuthinteleni ukukhula kokuma okungenampilo kunye nophuhliso lwemicimbi ye-musculoskeal. Iilaptops zinkulu ngokuphatheka kwazo kunye nokukwazi ukusebenza-ukusuka-naphi na. Nangona kunjalo, ukuzibeka emathangeni kunye nokusebenza kuzo ixesha elide kuya kubangela uxinzelelo lwasemva kunye nentamo. Kunzima ukubeka ikhibhodi kunye nescreen sokugcina umgca ofanelekileyo wokubona kunye nokuma kwesandla. Eyona ndlela isempilweni yomqolo wokusebenza kwilaptop kukubeka isikrini kwinqanaba wamehlo ngenqanaba lekhibhodi ngezandla ezandisiweyo. Isisombululo esinconywayo sexesha elide sisebenzisa isikrini kunye nekhibhodi enokuhlengahlengiswa. Olunye uhlobo lwekhompyuter olusetiweyo lubekwe kwi-iPad kwinqanaba lokujonga kunye nokuma kunye nebhodi yezitshixo yangaphandle / imouse kwitafile okanye edesikeni. Imali eninzi akufuneki ichithwe kuseto. Iincwadi okanye iibhokisi ezibekwe zijikeleze indlu zinokusetyenziselwa ukuxhasa isikrini ukuya kubude obufanelekileyo. Injongo kuxa ukusebenza / ukufunda kude ukude kukuqinisekisa ukuba umzimba awugotyiwe, awugobanga, okanye uqhubele phambili kwaye ugcine imeko efanelekileyo ngokulungelelaniswa komqolo ngokufanelekileyo. Kukho imingeni eyahlukileyo yempilo yomqolo xa usebenza / ufunda kude. Nangona kunjalo, zinokuthintelwa ngocwangciso oluncinci kunye nohlengahlengiso oluncinci. Ukuthatha ixesha lokuzolula, wenze umthambo omncinci, ujikeleze indlu, ukhanyise ngokwaneleyo, kwaye wenze idesika ye-ergonomic, isitulo kunye notshintsho lwekhompyuter eya kunceda ukugcina i enempilo umqolo.

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UGqr Alex Jimenez's Iposti yeBlog

Ubungakanani bolwazi lwethu lukhawulelwe kwi-chiropractic, musculoskeletal, amayeza omzimba, impilo, kunye nemicimbi yezempilo ebuthathaka kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo. Sisebenzisa iinkqubo zempilo kunye nezempilo ukunyanga kunye nenkxaso yokhathalelo lokonzakala okanye ukuphazamiseka kwenkqubo yemisipha. Izithuba zethu, izihloko, izifundo, kunye nokuqonda kugubungela imicimbi yeklinikhi, imiba kunye nezihloko ezinxulumene nokuxhasa ngokuthe ngqo okanye ngokungathanga ngqo kwinqanaba lethu lonyango. * Iofisi yethu yenze iinzame ezifanelekileyo zokubonelela ngeziqendu ezixhasayo kwaye ichonge uphando olufanelekileyo okanye izifundo ezixhasa izithuba zethu. Senza ikopi yezifundo zophando ezixhasayo ukuba zifumaneke ebhodini nakuluntu xa kuceliwe. Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo malunga nendlela enokunceda ngayo kwisicwangciso esithile sokhathalelo okanye kwinkqubo yonyango; Ke, ukuqhubeka nokuxoxa ngalo mbandela ungentla, nceda ukhululeke ukubuza uGqirha Alex Jimenez okanye unxibelelane nathi apha 915-850-0900. Umboneleli (s) unelayisensi eTexas naseNew Mexico *

Ucaphulo

I-Moretti A, i-Menna F, i-Aulicino M, i-Paoletta M, i-Liguori S, i-Iolascon G. Ukuchazwa kwaBantu abaSebenza eKhaya ngexesha likaNgxamiseko lwe-COVID-19: uHlahlelo lweCandelo lomnqamlezo.�Int J Environ Res Impilo yoLuntu. Ngo-2020; 17 (17): 6284. Ipapashwe ngo-2020 Agasti 28. doi:I-10.3390 / ijerph17176284