Ukolulwa kweMisebenzi yokuHlala kunye neMiyo: i-EP Back Clinic

Ukuhlala edesikeni okanye ukuma kwindawo yokusebenzela kwindawo enye kangangeeyure ngexesha yonke imihla okanye ebusuku kunokucinezela inkqubo ye-neuromusculoskeletal system.. Oku kubangela ukuzingelwa kwamagxa okukhokelela kuxinzelelo lomzimba, intloko ebuhlungu, intamo, igxalaba, umva, umlenze, kunye neentlungu zonyawo. Ukuthatha ikhefu rhoqo ukuhamba kwaye Kumgama ngaphandle kunika izibonelelo ezahlukeneyo ezibandakanya ukukhululeka kweempawu zentlungu, ukunyuka kokujikeleza, ukuphuculwa kwesimo, ukwandisa amandla, ukuphumla kwemisipha, kunye nokuphucula impilo yonke. Apha sijonga ezolula zemisebenzi yokuhlala nokuma.

Izoluleko zemisebenzi yokuHlala nokuma

Ukuhlala okanye ukuma ixesha elide kunokuchaphazela impilo yomntu. Umzimba wenziwa ukuba uhambe kwaye ungahlali kwindawo enye ixesha elide. Ukuma nokuhlala ixesha elide kwandisa umngcipheko weemeko ezingapheliyo, ukuphazamiseka kokulala, imiba yokugaya ukutya, ukufumana ubunzima, ukutyeba, isifo senhliziyo, umhlaza kunye nesifo sikashukela. Ukunceda ukuphula umjikelo wokuhlala kwindawo enye, iingcali zincoma ukuthatha ikhefu lokunyakaza kwimizuzu enye ukuya kwemithathu yonke imizuzu engama-30 ukuya kwe-45, okanye ubuncinane kanye ngeyure.

Abantu ngabanye bayakhuthazwa ukuba bafumane iindlela zokuseka umsebenzi/inkqubo yokusebenza apho bangaphelelanga nje ekuhlaleni okanye bema kodwa babe nolungelelwano apho banokujikeleza khona, benze umsebenzi othile wedesika, bashukumise ngakumbi, njalo njalo apho umzimba ukhoyo. ukubandakanya rhoqo zonke izihlunu kwaye ungasebenzisi nje ezimbalwa ezihlala zikhokelela kwizihlunu ezisebenza ngokugqithisileyo kunye ne-postures overcompensating ezikhokelela ekulimaleni. Oku kusenokusebenzisa idesika yokuma, ukuthatha uhambo olufutshane olukhawulezayo, okanye ukolula. Ukuhamba kukhulula umzimba kwaye kunceda ukugcina ukugxila kwengqondo.

Ukubhetyebhetye Breaks

Ezi zolula zilandelayo zokuhlala kunye nokuma imisebenzi kucetyiswa ukuba yenziwe rhoqo kangangoko ukuphuhlisa imikhwa esempilweni.

• Seta i-alam yonke imizuzu engama-45 ukuya kwengama-55 kwaye wenze ukolula.
• Bamba ukolula ngalunye ubuncinane imizuzwana eyi-15-30.
• Kuphephe ukuzilolonga okanye ukolula okubangela ukungakhululeki okanye iintlungu.

Ukolulwa Kwesifuba

Abantu abaninzi baqala ukukhangela phambili. Ke ngoko, kubalulekile ukolula imisipha ye-pectoral / isifuba kunye namagxa. Abantu abaneengxaki zamagxa okanye abonzakeleyo kufuneka bakuphephe oku.

• Yima ngeenyawo zibe ububanzi bamagxa ngokuqelelana.
• Ukolula kunokwenziwa uhleli esitulweni.
• Hambisa iingalo emva komzimba kwaye, ukuba kunokwenzeka, udibanise iminwe kunye.
• Qinisa iingalo kwaye uphakamise izandla ngokukhawuleza uze uzive ukhululekile esifubeni.
• Gcina imizuzwana engama-10 ukuya kuma-30.
• Phinda amaxesha ama-5-10.
• Abantu ngabanye banokusebenzisa ibhendi yokumelana kwaye bayibambe ngaphezulu.
• Abantu ngabanye banokubeka iingalo zabo macala omabini omnyango, kwaye bacinezele ngobunono ukuya phambili de ukunweba kuvakala esifubeni.

Ndibambe ongezantsi

The ukolula umva phezulu kuya kunceda ukufumana ukujikeleza kuhamba kuzo zonke izihlunu phakathi kwamagxa egxalaba kunye nemigibe kunye namagxa.

• Qala uhleli okanye umile.
• Yolula iingalo ngqo.
• Beka isandla esinye phezu kwesinye.
• Suka ngeengalo zakho.
• Relax kwaye ngobumnene ugobe intloko phantsi.
• Yiba nomfanekiso-ngqondweni weengalo zigobele phezulu nangaphezulu kwingqukuva yentelekelelo.
• Bamba ukolula imizuzwana eyi-10 ukuya kwengama-30.

Neck ukolula

Ukuxinezeleka entanyeni kunokukhokelela kwiintloko kunye neentlungu ezingaphezulu. Ukuma kwentloko phambili kuqhelekileyo xa usebenza kwidesksi / indawo yokusebenza, ebeka ubunzima obuninzi kunye noxinzelelo kwimisipha yentamo. Intloko inobunzima obufikelela kwiikhilogram ezili-11. Ukuhlala uqaphela ukuma kunye rhoqo elula inokubonelela ngesiqabu.

• Qala kwindawo ehleliyo, umqolo uqonde kunye namagxa ngasemva.
• Yabela phantsi kwaye ubambe icala lesitulo ngesandla sakho.
• Tsala ngobunono esitulweni, ngelixa ujikelisa intloko kwelinye icala, uziva ukolula ecaleni kwentamo kunye negxalaba.
• Bamba imizuzwana eyi-10 ukuya kwengama-30 kwaye uphinde kwelinye icala.
• Phinda amaxesha amahlanu ukuya kwe-10 kwicala ngalinye.

Ukolulwa kwethanga langaphakathi

Ukolula ithanga langaphakathi kubalulekile kwi-hips kunye ne-groin. Oku Kumgama inceda ukuvula isinqe kwaye ikhuphe ukuqina kunye noxinzelelo kumzimba ongezantsi.

• Kwindawo ehleliyo, yandisa imilenze, iinzwane ngaphandle, kwaye uncike phambili ngeengqiniba emathangeni.
• Gcina umva ngqo kunye ne-abs contracted.
• Cinezela phambili ngobunono ngelixa usebenzisa iingqiniba ukutyhala amathanga ngaphandle de kube kuvakala ukolula emathangeni angaphakathi.
• Gcina imizuzwana engama-10 ukuya kuma-30.
• Phinda amaxesha amaninzi njengoko kuyimfuneko ukuze ufumane ukolula ngokucokisekileyo.

Ukwelula rhoqo kuya kunceda ukuphucula uluhlu lokunyakaza kunye nokunceda izihlunu zihambe ngokufanelekileyo. Ukunxibelelana kunokunceda abantu ukuba bafikelele okanye bagcine ubunzima obusempilweni bokuphucula indlela yokuma.

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Iinzuzo Zokolula

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Ucaphulo

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UDaneshmandi H, Choobineh A, Ghaem H, Karimi M. Imiphumo emibi yokuziphatha okuhlala ixesha elide kwimpilo jikelele yabasebenzi baseofisini. J Indlela yokuphila Med. 2017;7(2):69-75. doi:10.15280/jlm.2017.7.2.69

UFathollahnejad, uKiana, et al. "Impembelelo yonyango lwezandla kunye nokuzinzisa ukuzivocavoca kwintloko engaphambili kunye nokujikeleza kwamagxa: ukungenelela kweeveki ezintandathu kunye nesifundo sokulandelela inyanga enye." I-BMC Musculoskeletal Disorders vol. 20,1 86. 18 Feb. 2019, doi:10.1186/s12891-019-2438-y

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Lurati AR. Imiba yezempilo kunye nemingcipheko yokwenzakala ehambelana nokuhlala ixesha elide kunye nendlela yokuphila yokuhlala. I-Saf yeMpilo yaseMsebenzini. 2018; 66 (6): 285-290. doi:10.1177/2165079917737558

I-Nakphet N, i-Chaikumarn M, i-Janwantanakul P. Impembelelo yeentlobo ezahlukeneyo zokungenelela kokuphumla kwintamo kunye nomsebenzi we-muscle we-shoulder, ukubonwa kokukhathazeka kunye nokuvelisa kubaqhubi be-VDU abaneempawu: Ulingo olulawulwa ngokungahleliwe. Int J Occupy Saf Ergon. 2014;20(2):339-53. doi:10.1080/10803548.2014.11077048

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Shaghayegh Fard, B et al. "Uvavanyo lokuma kwentloko phambili kwindawo yokuhlala kunye nokuma." Ijenali yaseYurophu yomgogodla: ukupapashwa ngokusemthethweni kwe-European Spine Society, i-European Spinal Deformity Society, kunye neCandelo laseYurophu leCervical Spine Research Society vol. 25,11 (2016): 3577-3582. doi:10.1007/s00586-015-4254-x