Vanhu vazhinji vanoshungurudza nezvekugadzira mhondi kana ivo vachikura kana kuti vanoshanda pakombiyuta. Pasinei nokuti chii chinokonzera, dambudziko iri rinonzi kyphosis , uye rinogona kuonekwa kubva kune rumwe rutivi rwomuviri sechepamusoro kumusoro.
Asi hazviregi ipapo. Kyphosis inenge nguva dzose inoperekedzerwa nehutano hwakakodanwa hunotungamira musoro musoro.
Kupfuurira mberi kumusoro kunotangira mukupindura kyphosis. Hezvino ndizvo zvinoitika:
Apo mapepa ako akatenderera mberi, uye yako kumusoro kumusoro kumativi ose, musoro wako uchaderedzwa. Kutarisa kwako kuchakanganiswa pasi, zvakare. Asi kuti ukwanise kuona zviri pamberi pako, iwe unogona kunge uchinzwa kudiwa kwokusimudza musoro wako. Ichi chiito "kinks" mushure memutsipa, kupfupisa mishonga inowedzera kubva pasi pechehenya rako kusvika pasi pepervical wako musana. Kunyangwe iwe uchigona kuona zvaunoda, musoro wako nemutsipa hazvisati zvave zvichienderana nekusara kwemutsara wako wepelinha.
Pamwe pamwe nekana yekuti usatarise, izvi zvinotungamira musoro uye "kinking" zvinogona kutungamirira kumutsipa wemutsipa, kumira uye / kana kurwadziwa.
Kukunda mberi kumusoro kwekutsvaga hakuiti chikwereti chakanakira kugadzirisa nokukurumidza. Saka kana uri kufunga zvose zvaunoda kuti uvandudze kombiyuta yako workstation, funga zvakare.
Chidzidzo che 2017 chakabudiswa muBrazilian Journal ye Physical Therapy yakafananidza maitiro ekugadzirisa kushanda kwekushanda kwekugadzirisa mahofisi akabatana nemutsipa, mapepa uye kurwadziwa shure.
Vatsvakurudzi vakawana kuti kurovedza muviri kwakapiwa zviri nani pakununura kurwadziwa kudarika ergonomics. Kunyange zvazvo chidzidzo chacho chakatora mwedzi mitanhatu, shure kwechina, kurovedza muviri ndiyo chete kurapwa kwakaburitsa rubatsiro rwekunetseka munzira ipi zvayo.
Nzvimbo huru yekutsvaga yaiva iyo vashandi vehofisi vanofanira kuita maitiro, kana kuti kwete zvakare vanoongorora ergonomic nekuongororwa.
3 Unofanirwa Kuita Maitiro Okufambisa Mutungamiri Musoro uye Kyphosis
Zororo rezuva nezuva rinogona kukubatsira kuti udzikise zviratidzo zvine chokuita nekyphosis uye mberi kumusoro. Chirongwa chekugadzirisa gore re2011 chakawana kuti kunyange zvazvo zvikamu zvepurogiramu yakakosha yehofisi yekufambisa zvinoramba zvisingaiti, kudzivirira musimba kusimbisa uye / kana kutsungirira kurovedza zvingave zvakanaka kubheji, kunyanya kana kuderedza marwadzo chinangwa chako. Kana uchida kuderedza urema hwakabatana nemarwadzo, musimba kutsungirira muviri inokurudzirwa pamusoro pekusimbisa.
Pane zviito zvitatu zvingakubatsira kutarisa kyphosis uye mberi kumusoro. Zvakanakisisa kuti usatora tsvina kuburikidza izvi. Pane kudaro, funga uchiita zvose zvavo nguva dzose paunenge uchitora chidzidzo chehofisi.
- Ikokutanga, uye inonyanya kukosha, inonzi chirwere chechibereki. Cervical inoreva mitsipa nekudzorera zvinoreva kudzosa. Muchikamu ichi chinoita basa rekuita muviri, chinangwa ndechokuti udzose musoro wako kumashure nemukati wako wepervical spine.
Uye ndicho chinhu chikuru chekudzosera mberi kwekutsvaga musoro. - Chiitiko chechipiri chinobatsira kusimbisa masumbu ayo anobata chikamu chako chepamusoro, uye pakugadzirisa kwakanaka kune mamwe ose omukona wako. Iyi mishonga, inonzi rhomboid, inogona kuve yakanyorova kana kuti yakatambanudzwa kana iwe uri kure, unoshanda pakombiyuta zuva rose kana iwe unotyaira zvakawanda, uye zvechokwadi mumamiriro ezvinhu e-kyphosis.
Kusimbisa yako rhomboids kunogona kupa rubatsiro rwemutsipa wakanaka uye musoro.
- Chiito chechitatu ndechekushanda kwepectoralis muscle yako . Pecs dzinowedzera zvakasimba mumamiriro ezvinhu e kyphosis uye mberi kumusoro. Kunze kwekuti iwe usunungure dambudziko racho, rinogona kusimbisa kuti kyphosis munzvimbo.
Zvaunofanira Kuita pamusoro Pemazinza Matambudziko Aripo (Mukuwedzera Kuenderera Mberi Kumusoro)
Kana uchinge wakaneta kumutsipa wemutsipa, wakakuvadza mutsipa wako, mapepa kana kuti kumashure kana iwe une mamiriro akadai seArthritis, zvakakosha kushanda nachiremba wako kana chiremba wepanyama pakusarudza kwekuvhima uye fomu. Kana uchinge wasunungurwa kubva kuchipatara, zviratidzo zvinotsanangurwa pano zvinogona kunge zvakakodzera kwauri.
Kana iwe usina chokwadi pamusoro pazvo, tarisa newaunokwanisa, ane mvumo yehutano ane mvumo kuti aone kuti uri munzira yakarurama.
> Sources
> Shariat, A., et. al. Migumisiro yekutambisa kurovedza muviri uye ergonomic kugadziriswa pamasculoskeletal kusagadzikana kwevashandi vehofisi: chirongwa chinongorongedzwa chinongororwa. Braz J Phys Ther. 2017 https://www.ncbi.nlm.nih.gov/pubmed/28939263
> Sihawong, R., et. s., Ita maitiro ekurapa vashandi vehofisi nekunetseka kwemutsipa musingaiti: kurongeka kwakarongeka. J Manipulative Physiol Ther. Jan 2011. https://www.ncbi.nlm.nih.gov/pubmed/21237409