Isiqulatho
Ukugcina ukuma kakuhle kubalulekile ekuthinteleni iintlungu zangasemva kunye nezinye iingxaki ze-musculoskelet. Okukunceda ukuba uvele kwiiyure ezinde zokuhlala edesikeni. Ukusebenzisa idesika egwebayo enobude obuphezulu bedesika ngokuhambelana ne-ergonomics eguquguqukayo kunokukunceda ugcine ulungelelwaniso olufanelekileyo kunye nokunciphisa uxinzelelo kwimisipha yakho yangasemva.
Kweli nqaku, siza kuphonononga obona bude buphezulu bedesika yokuma kunye neengcebiso ezithile zokuphucula ukuma kwakho kunye nokunciphisa iintlungu zomqolo.
Impembelelo yoBubude beDesika kwiPosi
Ngaba unengxaki yomqolo engapheliyo? AWUKHO wedwa. Ngokutsho kwe Clinical Mayo, "Intlungu yangasemva yenye yezona zizathu eziqhelekileyo ukuba abantu baye kugqirha."
Enyanisweni, kuqikelelwa ukuba i-8 kwi-10 yaseMelika iya kuba nentlungu emva kwexesha elithile ebomini babo. Nangona kukho izizathu ezininzi zentlungu emva. Ukuhlala ixesha elide kunye nedesika efanelekileyo heigh ngabafaki nxaxheba aba-2 abakhulu.
Ngokwenene. ukuphakama kwedesika engafanelekanga akubangeli kuphela iintlungu zangasemva kodwa kunokukhokelela kwimiba emininzi, ukusuka kwiintamo ezixineneyo kunye namagxa ukuya kwamehlo. Ukuqonda ukuba ukuphakama kwedesksi kukuchaphazela njani ukuma kuyisinyathelo sokuqala ekudaleni indawo yokusebenza ye-ergonomic ekhuthaza ukuthuthuzela kunye nokuvelisa.
Ukuqaphela ubude obufanelekileyo bedesika yokuma kudlula indlela yobukhulu obunye. Iimeko zomntu ngamnye zidlala indima ebalulekileyo ekumiseleni ukuba bubuphi ubude obusebenza ngcono kumntu ngamnye.
Iingcebiso zokugcina iSimo esihle
Xa kufikwa ekwandiseni ubude bedesika yokuma, omnye wemigaqo esisiseko kukunqanda ubunzima kunye nokungonwabi.
Iingqiniba Yenza i-engile ye-90-Degree
Ilitye lembombo ledesika yokuma elungiswe kakuhle igcina i-angle ye-90-degree kwi-elbows. Le engile ayivumeli kuphela ukubekwa kwengalo yendalo kodwa ikwanqanda ubunzima obungeyomfuneko kumagxa nangaphezulu. Olu hlengahlengiso lulula lubalulekileyo lukhuthaza ukuma okukhululekileyo, ukunciphisa umngcipheko wemiba ye-musculoskeletal ehambelana nokuma ixesha elide.
Lungisa iSkrini kwiNqanaba laMahlo
Olunye uqwalaselo olubalulekileyo kukulungelelaniswa kwesikrini kwinqanaba lamehlo. Xa i-monitor yakho ibekwe phantsi kakhulu okanye iphezulu kakhulu, kunokukhokelela ekuxinzeni kwentamo kunye nokungahambi kakuhle. Ngokufanelekileyo, umphezulu wesikrini sakho kufuneka ube ngaphantsi okanye ngaphantsi kwinqanaba leliso lakho. Esi sikhundla siqinisekisa ukuba ugcina intamo engathathi hlangothi, ukunciphisa umngcipheko woxinzelelo okanye ukukhathala.
Ukugcina iZihlava kwindawo engathathi hlangothi
Ukuthuthuzela kwesandla kuhlala kungahoywa kodwa kubalulekile kusetyenziso lwexesha elide lwedesika yokuma. Ukugcina izihlahla zakho zikwimo engathathi hlangothi, zingaguquki phezulu okanye phantsi, kunciphisa uxinzelelo kwi-tendon kunye nemithambo-luvo. Oku kunokufezekiswa ngokunyenyisa ibhodi yezitshixo kunye nobude bemouse ukulungelelanisa nendawo yengqiniba yakho.
Intshukumo eDynamic kunye noLondolozo lwesimo
Undoqo wedesika yokuma alalanga nje ekumeni kodwa ekukhuthazeni iintshukumo eziguquguqukayo kulo lonke usuku lwakho lomsebenzi. Ukuhlala umile, nokuba ukwindawo yokuma, kunokukhokelela kwiseti yayo yemingeni. Ke ngoko, kubalulekile ukubandakanya iintshukumo eziqhelekileyo zokuphucula ukujikeleza, ukunciphisa ukudinwa kwemisipha, kunye nokukhuthaza impilo entle.
1. Ukolulwa kweNtamo namagxa: Nyakazisa intloko yakho ngokucokisekileyo ukusuka kwelinye icala ukuya kwelinye naphambili nasemva ukukhulula ukuxinezeleka entanyeni. Ukuqengqeleka kwamagxa akho kwiintshukumo ezijikelezayo kunokunciphisa ukuqina kwamagxa.
2. Ukwandiswa koMnqonqo: Beka izandla zakho kumqolo wakho ongezantsi kwaye ngobumnene ujikeleze ngasemva. Lo msebenzi unceda ukuchasana nokuthambekela kokuzingela, ukukhuthaza indawo engathathi hlangothi yomqolo.
3. Ukunyuswa kweenzwane kunye nokunyuswa kwesithende: Phakamisa iinzwane zakho ngaphakathi kwezihlangu zakho kwaye emva koko izithende zakho zibandakanya izihlunu zakho zethole. Lo mthambo ulula awuboneleli nje kuphela isiqabu kodwa usebenza njengomsebenzi ofihlakeleyo wemilenze yakho esezantsi.
4. Ukutshintsha Ubunzima: Ngamaxesha athile tshintsha ubunzima bakho ukusuka komnye umlenze ukuya komnye. Esi senzo silula sibandakanya amaqela ahlukeneyo emisipha, ukukhusela ukuqina kunye nokukhuthaza ukujikeleza kwegazi.
Ngokufaka iintshukumo eziguquguqukayo kunye noludwe olujolisiweyo kwindlela yakho yokuma yedesika, awulwi kuphela nemiceli mngeni yokusebenza ixesha elide kodwa ukwanegalelo elibonakalayo ekumeni ngcono kunye nokuba sempilweni jikelele yomzimba.
Ezinye Iingcebiso
Ukugcina i-posture efanelekileyo kunye nokunciphisa iintlungu ze-back back kwi-ofisi ihamba ngaphaya kokusebenzisa idesksi yokuma kunye nokuphakama kwedesksi efanelekileyo. Nazi ezinye iingcebiso ezongezelelweyo ekufuneka uziqwalasele.
1. Qinisekisa ukuba uhlale esihlalweni kunye nenkxaso elungileyo yomqolo ukuze ugcine igophe lendalo lomqolo wakho. Lungisa ubude besitulo ukuze iinyawo zakho zithe tyaba emgangathweni kwaye amadolo akho alingane nezinqe zakho.
2. Ukuba iinyawo zakho azifikeleli emgangathweni, sebenzisa indawo yokubeka iinyawo ukugcina iinyawo zakho zixhasiwe.
3. Ukongeza, ukusebenzisa ikhibhodi ye-ergonomic kunye nemouse kunokunciphisa ubunzima kwizandla zakho kunye neengalo. ngelixa usebenzisa i-headset kunokunceda ukuphepha ukukhwela ifowuni phakathi kwentamo yakho kunye negxalaba.
