Ukuvalelwa kungazelelwe kwafaka ingxenye yesithathu yamaFrance ocingweni. Kodwa ukuzivocavoca usofa wakho noma ekhoneni letafula kuyiphupho elibi langempela emhlane wakho nasemalungeni. Yini okufanele uyenze ukugwema ubuhlungu? Yikuphi ukuma okufanele ukwenze? Nayi eminye imihlahlandlela okufanele uyilandele. 

Beka isikrini ekuphakameni okulungile 

Umphumela omkhulu wokusebenza ngocingo ukuntuleka kwemishini efanelekile yokwenza imisebenzi yethu ngaphansi kwezimo ezinhle. Ngaphandle kwesihlalo se-ergonomic noma okuthunyelwe okugxilile, kubonakala kunzima ukuma uqonde futhi ugcine ukubuka kwakho kuvundlile. Kodwa-ke, iqiniso lokuhlala wehlisa ikhanda lakho ukuze ubheke i-laptop yakho lingabangela ubuhlungu obukhulu entanyeni, emahlombe nasemhlane. Uma ungenaso isikrini esilungisiwe, ungaphakamisa ikhompyutha yakho ephathekayo ngokuyibeka esitakini sezincwadi bese usebenzisa ikhibhodi negundane. Ngakho, sisesimweni esanelisayo. 

Vuka uhambe njalo

Lapho sisebenza ekhaya, sivame ukuthatha ikhefu elincane futhi ngenxa yalokho sihlale isikhathi eside kakhulu. Ngenxa yalokho, imisipha yethu iyaqina futhi kube nobuhlungu. Isixazululo ? Faka isikhumbuzi ocingweni lwakho njalo emahoreni amabili ukwelula imilenze yakho kancane bese uthatha ithuba lokuphuza amanzi. 

Yamukela ukuma okulungile

Sihlale sicabanga ukuthi kufanele siziphoqe ukuze sime siqonde. Kodwa-ke, ingemuva akufanele lisebenze uma uhlezi, kungcono ukukhetha ukuma okunethezekile. Uhlala phansi esihlalweni, emathanjeni ezinqe ukuze ugoqe kahle i-pelvis yakho. Ngemuva kwalokho, sicabanga ngokuhlehla kancane lokhu okugcina ukuze sinciphise i-arch esifundeni se-lumbar, ngenkathi siqinisekisa ukugcina izinyawo phansi. 

Ukwenza izivivinyo

Ukuze ukhulule imisipha yethu eqinile namalunga, kubalulekile ukwenza izivivinyo ezimbalwa njalo. Okulula kunakho konke kukhulu ngangokunokwenzeka ngokuphakamisa izingalo zakho zeluliwe ngenhla kwekhanda lakho. Noma ngabe umile noma uhleli, kufanele uqaphele ukuthi ungagobi emuva. Ukuze ukhulule i-trapezius ene-knotted, ukujikeleza okuncane kwamahlombe emuva naphambili kungenziwa. Khona-ke, ukuze sizilule, sinamathisele indlebe yethu yesokudla ehlombe lesokudla ngobumnene, futhi senza into efanayo ngakolunye uhlangothi. Ekugcineni, ukwelula amahlombe akhe, siletha ingalo yakhe elula ebheke esifubeni sakhe sisebenzisa isandla esiphambene. Isikhathi esifanele? Imizuzwana eyi-10 ngokuvivinya umzimba ngamunye, unakekela ukuphefumula ngomoya ophansi. 

UJulie Giorgetta