Ukuba udlala amageyimu wevidiyo kwaye izandla zakho ziqala ukulimaza, ubeka ingozi yokuxhatshazwa kwengcinezelo ephindaphindiweyo eyenza intlungu kwaye idideke ezandleni zakho. Ezi zibonakaliso zibangelwa ukuvuvukala kunye nokunyanzeliswa kunye ne-carpal tunnel, umgudu wentsholongwane kunye neetonyoni ezisuka entendeni ukuya ehlombe.
Kukho iintlobo ezahlukeneyo zonyango kunye nezixhobo ezikhoyo abadlali abaye basebenzisa ukunciphisa le ntlungu; Nangona kunjalo, ukuba unentlungu ebunzima kunye neengqungquthela, kufuneka uqale uqhagamshelane nochwepheshe bezobugqirha kuqala-banokululeka ngokuthe ngqo ukuba kufuneka wenze ntoni kwiimeko zakho ezithile, kwaye uncede ukuphepha ukulimala okanye ukulimala okukhulu.
Nazi ezinye iindlela zokwelapha kunye nokunyanga abanye abaye basebenzisayo ukunceda xa izandla zabo zibuhlungu ekudleni.
Isiseko esisisiseko
Akukho nto ibaluleke ngaphezu kokulula kwesandla. Enyanisweni, ukuba uhlala uthatha ikhefu ekudlalweni imidlalo kwaye usebenzisa ikhompyutha yakho ukuba welula, unethuba elihle lokuphepha iingxaki ngokupheleleyo.
Isandla esifanayo nesandla sesandla: Gcina isandla sakho phambi kwakho, isundu esibheke kude, iminwe ibhekise okanye iphantsi. Emva koko, bamba ngobumnene iminwe yakho ngakwesinye isandla. Landela oku ngokukhomba iminwe ngaphantsi kwesandla esibheke kuwe, kwaye ubeke isandla sakho samahhala kumqolo wesandla osolulayo. Ngenisa ngobumnene isandla sakho kuwe kwakhona.
Utshintsho lwale tyala lukutsala nje inkcazo kunye neminwe ephakathi, endaweni yeminwe emine kanye. Emva koko wenze okufanayo kunye neminwe yokugcoba kunye ne-piny ngokwahlukileyo.
Ukuqinisa isandla
Ukuqiniswa, into efanelekileyo yokuyisebenzisa i-Theraputty, efana nebhola enkulu ye-silly putty oyifakayo. Oku kudla ngokukhetha ukubetha iibhola okanye ezinye izixhobo, kuba ezi zinto zinokubangela ukuba wenze inkqubeko efanayo ngendlela efanayo, engalungile kuba yiloo nto eyabangela ukuba ingxaki iqale.
I-Splints e-Cock-Up
I-cock-up-scrapped-shaped clock around your thumb kunye nekhanda ngendlela enokuthi ugcine i-wrists yakho kwindawo engathathi hlangothi, eyanciphisa uxinzelelo kwi-carpal tunnel. Ezi zinto zingenza umehluko omkhulu kwithuba elide abanye abantu abakwazi ukusebenza ngaphandle kwentlungu.
Nerve Flossing
Ukuba unentlungu eninzi, ungadinga ukuqeqeshwa okunzulu ukuze wenze izandla zakho zibe zimilo.
Enye into ongayenza ngayo i-nerve flossing. Le ntshukumo iya kuluhlula i-nerve kunye ne-carpal tunnel. Ukwenza oku, zama ukubamba ingalo yakho ngqo, isundu kwaye unike intshi embalwa ukusuka emzimbeni wakho. Emva koko, shintsha i-back wrist back and return it to neutral, njengokuba isandla sakho sincinane iphiko kwaye uyayifaka. Yenza ezi zihlandlo ezingama-30.
Ulungiso lwenyama
Ukuba ubona ugqirha weentlungu zakho, enye yezo unyango lokuqala uphakanyiswe unyango lomzimba. Impazamo eqhelekileyo abantu bayenza xa unyango lonyango luyeka okanye luyeke xa intlungu yabo iqala ukuphazamiseka. Emva kokuba unobungozi, kufuneka ucinge njengento engunaphakade kufuneka usebenze rhoqo, kunokuba ulungise into ngaphambi kokuba ubuyele kwindawo evamile.
Ezinye iindlela zokwelapha onokuhlangabezana nazo ziquka i-ultrasound kunye ne-electrostimulation, kunye nezinye iindlela zokuThuthukiswa kweComputer Technique kunye neGraston Technique.
Ergonomics
Esinye sesisombululo esona siphumo sezonhlungu zesandla kunye nesandla sizama ukuwuphepha kwindawo yokuqala. Yilapho i-ergonomics ingena khona.
Umzekelo, xa usebenza kwikhompyutheni, kufuneka ube ne-monitor yakho kunye nebhodibhodi ebekwe ekuphakameni okufanelekileyo, kwaye kufuneka ugcine iinyawo zakho zinyathele phantsi. Ukuba udlala imidlalo yevidiyo, ulungele ukuhlala ngokufanelekileyo. Ngelishwa, uninzi lwabadlali bebhola ludla ukulala phezu kombhede. Gwema oku, kwaye uqaphele indlela umzimba wakho ubeke ngayo xa udlala, kuba xa uxakeke kumdlalo omkhulu, unakho kwezi zikhundla ezinobungqingili kunye nezikhawulezileyo ixesha elongezelelweyo ngaphandle kokuziqonda, kwaye yiyo iresiphi zonke iintlobo zesifo.
Thatha ikhefu, vuka, welula, uhambe ngeenxa zonke imizuzu engama-20 ukuya kwe-30.
Ukuba udlala imidlalo yakho kwikhompyutheni kwideski, faka ikhompyutheni yakho. Kwakhona, ukusetyenziswa kwemouse ngexesha elide kungabangela uxinzelelo kwisandla sakho nangesandla. Unokuba ufuna ukuzama imouse ye-zero-voltage njenge-3M Ergonomic Mouse, ngokuyisiseko intonga yokulawula kwisiseko esivumela ukuba ubambe isandla sakho kwindawo ejongene nesundu.
Ezinye izinto zokuzama ukuzama
Ukulwa nezidumbu ezinjenge-ibuprofen kunye ne-naproxen (amagama e-brand Advice kunye ne-Aleve, ngokulandelanayo) kunokunciphisa ukuvuvukala nokunciphisa intlungu.
Iipakethi ze-Ice okanye ipetroti yokushushu iyakunceda.
Ukuba ufumana intlungu emagxeni akho, enokuthi kwenzeke (ngokukodwa nge-Wii), ukusilalisa kunokunceda. Fumana indawo eqinile, ibuhlungu, ifake umunwe wakho, cindezela kanzima uze uthumele umnwe wakho phezu kwendawo. Yenza ezi zihlandlo ezilishumi, kuphela kwicala elinye.
Ukufundwa okucetywayo
Ukuba ufuna ukufunda okunye kwaye ufumane ezinye iindlela ezisezantsi kunye nokuzivocavoca, khangela ezi ncwadi ezimbini ezicetyiswayo
- "Ukunyangwa kobuhlungu obungapheliyo," ngo-Ming Chew
- "Uncedo lweMiscle," nguRob Destefano
Ezi ncwadi zinika ilula kunye nokuzivocavoca ukukhulula intlungu kuzo zonke iindawo zomzimba wakho, kuquka nezandla zakho.