Kana dhesi rako risina kukwana kwakakwana kwauri, unogona kunge uri kushandisa nguva yakawandisa ne "kwete-neutachiona," aka, "awkward" mutsipa uye mushure mafudzi. Kunetseka kana kusingarereki kunzvimbo inozivikanwa kune ngozi inokonzera musculoskeletal disorders (MSDs) .
Izvo zvakadhenzi daredhi yakakwirira ndeye 29 "kupa kana kutora inch. (Vamwe vanonyanya kukakavara vanopikisa kwazvo kuti ichi "chiyero chimwe chete chinokwana zvose" chiyero chinokodzera zvinodiwa nevatengi kupfuura zvevashandi vekupedzisira.) Pasinei, zvakajeka kuti havasi vose vanofanirwa zvakakwana mu dawati yeuyu ukuru.
Iwe unogona kunge uri muduku, kana kuti wakareba. Kana kuti zvichida sehafu imwechete inch inch kana inch inogona kuita musiyano mukuru munzira iyo dafura yakakodzera. Iwe uri munzvimbo yakanakisisa yekuona izvi.
Desk Height Too High
Kana dhesi rako rakanyanya kukwirira, kazhinji iwe unowedzera zvakanyanya pafudzi rako uye musimba. Kunyanya, apo mafudzi ako epafudzi akashanda zuva rose, mapepa epafudzi ane tsika yekukwira kumusoro nenzeve dzako uye kugara ipapo nokusingaperi. Izvi zvinokurumidza kuva tsika - imwe yatinokanganwa tine, asi kungoitawo zvimwe chete zvinoparadza hupenyu hwemitsipa yedu, mapepa nekumusoro.
Kuzvitsvakira "Office Worker's Shoulder Scrunch" iri nyore. Nguva inotevera paunenge uri girazi, tarisa kuona kana mapepa ako achikwirirwa, kureva, kumusoro nenzeve dzako. Edza kuvaunza pasi. Iwe unganzwa uchitarisa sezvaunoita izvi.
Pasinei nokuti une girazi kana kwete, unogona kutarisa musungo wako wepa trapezius , uri pamusoro pemapfudzi ako, nokuda kwekutambudzika uye kurwadziwa.
Izvozvowo ndezvechokwadi kumudzidzisi wako scapula muscle , iyo iri pasi pezasi kwecheka rako kumushure kusvika kumukatikati wemukati we scapula (gumbo remapfudzi.) Misi yese - asi kunyanya muvheti scapula - ndivo vatambi vanokosha iyo "Office Worker's Shoulder Scrunch," nenzira.
Rimwe dafura rakanyanya kukwirira rinogona kukukonzera iwe kushanda nemutsipa wako mukuwedzera (kumusoro kumashure) kuti uite kuti iwe uone kutarisa kwako. Izvi zvingaita dambudziko kana kurwadziwa kumushure kana shangu kana mutsipa. Icho chinogonawo kutungamirira kumitsipa yemitsipa.
Kana dhesi rako rakakwirira kwazvo, kunze kwekuti uwane imwe dafura, zvisarudzo zvako zvishoma. Iwe unogona kusimudza hupamhi hwechigaro, izvo zvinogona kuumba chido chetsoka kana iwe uri pfupi. Iwe unogonawo kucheka makumbo edeski yako, asi uya - ndiani anoita izvozvo? Kana ihwo chete iwe sarudzo yako, ingava nguva yekuenda kutenga.
Desk Height Too Low
Kana dhesi rako rakanyanya kuderera, unogona kuwana iwe uchipedza nguva yakawanda uchibata maoko ako kuti uwane keyboard. Izvi zvinokonzera kukanganisa kwakagadzikana mumasumbu ako ezvigaro zvinogona kutungamirira kumarwadzo uye kuenderera mberi kwezvinhu.
Dhorosi rakaderera rinogonawo kukurudzira kuderera. Kana zvisina kudaro, iwe uchasvika sei pane yako keyboard? Kuputika kunogona kugadzira mazai, mutsipa uye kumusoro kumusana kwemasikirano nekushaya simba, pamwe nechifukidzo chezuva. Pamwe chete nekushungurudzika kwemisungo uye kushaya simba, kugara kwechifuva chinokonzera nguva kunogona kuita kuti pave necheputi.
Kana dhesi rako rakanyanya kuderera, nzira yakaderera yekusimudza ndeyokuisa mapuranga, mabheji kana mabhuku pasi pemakumbo edeski.
Desk Urefu - General Tips
Heano zvimwe zvinhu zvishoma zvokufunga nezvazvo pakusimbisa dheksi iwe unogona kugara ne:
- OSHA inokurudzira kuti kutarisa kwako kuve kumeso kwemaziso kana zvishoma. Chinokosha ndechekuti uone kuti mutsipa wako wakasununguka uye iwe unofambisa sekushungurudzika kwemitsipa yakasimba semunogona.
- Basa rako rekushandisa rinofanira kubvumira nzvimbo pamusoro pemabvi ako pamwe nekukwirira kwebhobhoyo inochengetedza mapepa ako nemaoko mukutambudzika kwakanyanya, kusatsigira kwekutarisana kunotaurwa pamusoro apa.
- Tarisa kuti dawati rako rakakwirira rinenge mazinga akaenzana nemakumbo ako. Kana, kana iwe ugere kushanda yako, iwe unogona kuchengeta zvidzitiro zvako zvakakotama paanenge 90-degree angle nemakumbo akajeka, iwe unogona kunge une dafura rakanaka kukwirira.
- Kana iwe uri nhamba yevanhu uye iwe unonyatsoda kuenzaniswa kwesafura yako yakakwirira, heino ipulagi yakanakisa uye yekushandisa iyo inogona kubatsira. Zvose zvaunofanirwa kuita ndezvokuisa muhupamhi hwako, uye purogiramu ichabudisa hutano hwakarongedzerwa kusvika kuhomberi kuyerwa (pamwe chete nevamwe vashomanana.)
- Rimwe dafura rine chigadziro chekukwirira ibasa rakanaka, kunyanya kana iwe uchigovera chikoro chekushanda, asi kana icho chiri chokugadzirisa chimbofunga kushandisa shanduro yakagadzirika kana zvimwe zvakawanikwa. Nokuti vanogadzirisa nzvimbo (nezvimwe zvikonzero,) vangasava matanho akakwana, asi kuwana zvakanaka kunogona kubatsira zvisingabatsiri kuwana dafura yako yakakwirira pahutano hwakanaka.
- Kana rwendo rwekutengesa ruchienderana, usakanganwa kugara kuti uende madheksi - ivo vose vari kutsamwa mazuva ano. Vashandi vanoshandisa izvi vanozvigadzirisa nguva dzose-ndizvo zvavakagadzirirwa. Izvi zvinoreva kuti kugadzirisa kunofanira kunge kuri nyore uye shure kwekuedza kunoverengeka, iwe uchave wakanyatsojeka pahurefu chaihwo hwakakunakira iwe, mune zvose zviripo uye zvigaro zvimire. Ndine anecdotally ndakanzwa kuti kugara-ku-kusimisa madheski akanaka kune utano hwako uye kuti vashandi vanovada.
> Sources:
> Ashraf A. Shikdara & Mahmoud A. Office Ergonomics: Kukanganisika muKomiti yeMabasa ekugadzirwa kweMakombiyuta International International Occupational Safety and Ergonomics .
> Burgess-Limerick, R., uye. al. Kushandiswa kweComputer Monitor Height paMusoro uye Neck Posture. International Journal of Industrial Ergonomics . 1999.
> Ergonomic Workstation Guidelines. NC State University Environmental Health & Safety website.
> Straker, L. et. al. The Impact of Computer Display Height uye Desk Kugadzira Basa reMuscle Panguva Yemazuva eEknolojia Technology Basa reVaduku Vakuru. Nyaya ye Electromyography ne Kinesiology 18 (2008) 606-617.