Ngati mumasewera masewera a pakompyuta ndipo manja anu ayamba kukhumudwa, mumakhala ndi chiopsezo chobwerezabwereza kupsinjika maganizo komwe kumayambitsa kupweteka komanso ngakhale kutayika m'manja mwanu. Zizindikiro izi zimayambitsidwa ndi kutupa ndi kuponderezana pamphepete mwa carpal, chimake cha mitsempha ndi zina zomwe zimathamanga kuchokera pachikhatho mpaka pamapewa.
Pali mitundu yambiri ya mankhwala ndi zipangizo zomwe ochita masewerawa adzigwiritsa ntchito kuchepetsa ululu uwu; Komabe, ngati muli ndi ululu waukulu komanso zopweteka, muyenera kufunsa kazembe kaye-amatha kulangiza zomwe muyenera kuchita pazomwe mukuchita, ndikuthandizani kupewa kuvulaza koopsa kapena koopsa.
Nazi njira zina zothandizira ndi mankhwala omwe ena adagwiritsa ntchito pothandiza manja awo atapweteka kusewera.
Dzanja Loyamba Limafupika
Palibe chofunika kwambiri kuposa dzanja. Ndipotu, ngati nthawi zonse mumatenga masewera musewera masewera ndi kugwiritsa ntchito makompyuta anu, mumakhala ndi mwayi wopewa mavuto onse.
Pa dzanja limodzi ndi mgwalangwa kutambasula: Gwirani dzanja lanu patsogolo panu, mawonekedwe a kanjedza, zala zachitsulo zikuwonekera kapena pansi. Kenaka, ponyani zala zanu kwa inu ndi dzanja lina. Tsatirani izi pofotokoza zala zachitsulo pansi pa dzanja lanu, ndikuyika dzanja lanu lamanja kumbuyo kwa dzanja lomwe mukulowetsa. Sungani dzanja lanu mobwerezabwereza kachiwiri.
Kusiyanitsa kwazitalizi ndiko kukoka pazowonjezera ndi zala zapakati, mmalo mwa zala zinai palimodzi. Kenaka chitani chimodzimodzi ndi zala ndi pinki zosiyana.
Kupereka Mphamvu Kulimbitsa
Pofuna kulimbikitsa, chinthu chabwino kwambiri chomwe mungagwiritse ntchito ndi Theraputty, yomwe ili ngati mpira waukulu wa miyala yopanda pake yomwe mumapachika. Izi kawirikawiri zimakonda kufinya mipira kapena zipangizo zina, chifukwa izi zingakuchititseni kuchita chimodzimodzi mwanjira yomweyi, zomwe si zabwino chifukwa ndicho chomwe chinayambitsa vutoli.
Kutsekemera Kwambiri
Ntchentche ikulumikiza pamphuno ndi thumba lanu kotero kuti muzisunga mawonekedwe anu osalowererapo, omwe amalepetsa nkhawa pamtunda wa carpal. Izi zingachititse kusiyana kwakukulu kwa momwe anthu ena amatha kugwira ntchito popanda ululu.
Nerve Flossing
Ngati muli ndi ululu waukulu, mungafunike kuchita zovuta zina kuti manja anu azikhala oyenera.
Chinthu chimodzi chimene mungayesere ndi mitsempha yozungulira. Izi ndizomwe zimayendetsa mitsempha pamphepete mwa carpal. Kuti muchite izi, yesetsani kuyika mkono wanu molunjika, pamanja ndi kutsogolo masentimita angapo kuchokera mthupi lanu. Kenaka, sinthasintha dzanja lanu ndikulibwezeretsa ku mbali, monga dzanja lanu ndi phiko laling'ono ndipo mukuliphwanya. Chitani izi katatu.
Thandizo la Thupi
Ngati muwona dokotala wa ululu wanu, imodzi mwa mankhwala oyamba omwe akuganiziridwa ndi mankhwala othandizira. Zolakwitsa zomwe anthu amapanga pokhapokha ngati mankhwala akugwedeza kapena kusiya pamene ululu wawo ukuyamba kugonjetsedwa. Mukamavulazidwa, muyenera kuganizira kuti ndi chinthu chokhazikika chomwe muyenera kugwira ntchito nthawi zonse, osati chinthu chomwe mumakonzekera musanabwererenso.
Njira zina zothandizira zomwe mungakumane nazo ndizozidziwitso ndi electrostimulation, ndi njira zina zomwe Active Release Technique ndi Graston Technique.
Ergonomics
Imodzi mwa njira zabwino zothetsera ululu wa dzanja ndi dzanja ndi kuyesera kuzipewa izo poyamba. Apa ndi pamene ergonomics imabwera.
Mwachitsanzo, mukamagwiritsa ntchito makompyuta, muyenera kukhala ndi mawindo ndi makina anu pamtunda woyenera, ndipo muyenera kupondaponda pansi. Ngati mukusewera masewera a pakompyuta, mumakhalanso bwino kukhala pansi. Tsoka ilo, ambiri othamanga amakonda kugwedezeka pa kama. Pewani izi, ndipo dziwani momwe thupi lanu likukhalira pamene mukusewera, chifukwa pamene mutanganidwa kwambiri ndi masewera akuluakulu, mukhoza kukhala mu malo osasangalatsa ndi ovuta kwa nthawi yaitali popanda ngakhale kuzindikira, ndipo mitundu yonse ya matenda.
Tengani mpumulo, nyamukani, mutambasule, ndi kuyenda mozungulira mphindi 20 kapena 30 iliyonse.
Ngati mumasewera masewera anu pa kompyuta padesiki, pangani kompyuta yanu ergonomically. Komanso, kugwiritsa ntchito mbewa kwa nthawi yaitali kungakhale kovuta pa dzanja lanu ndi mkono. Mutha kuyesa mbewa ya zero monga mitsuko ya 3M Ergonomic, yomwe imakhala ndi ndodo yomwe imakulolani kuti mugwiritse dzanja lanu muzowonekera, ndikuyang'ana pamanja.
Zojambula Zina Poyesa
Anti-inflammatories monga ibuprofen ndi naproxen (mayina a dzina lakuti Advil and Aleve, motsatira) akhoza kuchepetsa kutupa ndi kuchepetsa ululu.
Mapulosi a glasi kapena penti yotentha imathandizanso.
Ngati mukumva ululu m'mapewa anu, zomwe zingachitike (makamaka ndi Wii), kusisitala kungathandize. Pezani malo owuma, oopsa, ikani chala chanu pa izo, yesani molimba ndikusuntha chala chanu pamwamba pa malowo. Chitani izi khumi, kokha mwa njira imodzi.
Kulimbikitsidwa Kuwerenga
Ngati mukufuna kuphunzira zambiri ndikupeza zina ndi zochita, onani mabuku awiri omwe akulimbikitsidwa
- "Chithandizo Chamuyaya Champhamvu," ndi Ming Chew
- "Muscle Medicine," ndi Rob Destefano
Mabuku awa amapereka zowonjezereka ndi zochitika kuti athetse ululu m'mbali iliyonse ya thupi lanu, kuphatikizapo manja anu.