Text neck syndrome: ke eng, matšoao le mokhoa oa ho phekola

Litaba

• Matšoao a mantlha
• Hobaneng ha lefu lena le hlaha
• Tsela ea ho phekola lefu lena
• 1. Ho ikoetlisa ka Chin
• 2. Ho ikoetlisa ka molala
• 3. Ho ikoetlisa ka mahetla

Text neck syndrome ke boemo bo bakang bohloko molaleng ka lebaka la ts'ebeliso e mpe le e fosahetseng ea selefounu le lisebelisoa tse ling tse nkehang tsa elektroniki, joalo ka matlapakapa li-laptops, ka mohlala. Hangata, lefu lena le hlaha boemong bo fosahetseng ha u sebelisa lisebelisoa tsena, tse qetellang li lebisa ho senyeheng ha manonyeletso le methapo sebakeng sa mokokotlo oa mokokotlo.

Ntle le bohloko molaleng, batho ba nang le lefu lena le bona ba ka utloa bohloko ba mesifa e qabeletsoeng mahetleng, bohloko bo sa foleng mokokotlong o kaholimo, esita le ho kheloha tseleng ea mokokotlo, e ka lebisang katamelong e nyane boemo. Ha mefuta ena ea lisebelisoa e ntse e sebelisoa ka bongata, lefu la mongolo oa molala le se le atile haholo, le ama batho ba limilione.

Ho qoba lefu lena ho bohlokoa ho ba le boits'oaro bo nepahetseng ha o sebelisa lisebelisoa tse nkehang tsa elektroniki, hape le ho ikoetlisa khafetsa, ho imolla khatello sebakeng sa mokokotlo le ho qoba sequelae joalo ka li-disc tsa herniated kapa ho senyeha ha mokokotlo. Ho tataisa kalafo hamolemo, ho eletsoa ho ea ngakeng ea masapo kapa ea physiotherapist.

Matšoao a mantlha

Qalong, lefu la mokokotlo oa molala le baka matšoao a mabe le a nakoana, a hlahang haholo kamora ho qeta metsotso e mengata a sebelisa selefounu kapa sesebelisoa se seng mme a kenyeletsang bohloko molaleng, maikutlo a mesifa a khomarelitsoeng mahetleng le boemo bo tsoileng matsoho pele.

Leha ho le joalo, ha boemo bo sa lokisoe mme ho senyeha hona ho tsoela pele ho etsahala khafetsa, lefu lena le ka baka ho ruruha ha methapo, mesifa le methapo sebakeng seo, ho baka ts'enyo e 'ngoe e sa feleng le e tebileng, joalo ka:

• Hlooho e sa foleng;
• Ho senyeha ha li-vertebrae;
• Ho hatelloa ha li-vertebral discs;
• Qaleho ea ramatiki;
• Li-disc tsa Herniated;
• Ho khabisa matsoho le matsoho.

Matšoao ana a matla haholo ho latela nako e sebelisitsoeng ho sebelisoa lisebelisoa, 'me maemong a mangata li ka hlaha feela ka lihora tse 1 kapa tse 2 tsa ts'ebeliso ea letsatsi le letsatsi.

Hobaneng ha lefu lena le hlaha

Ka boemo bo nepahetseng, e leng ha litsebe li hokahane le bohareng ba mahetla, boima ba hlooho bo tsamaisoa hantle, bo sa bake khatello e fetelletseng ho li-vertebrae kapa mesifa ea molala. Boemo bona bo tsejoa e le ho se nke lehlakore.

Leha ho le joalo, ha hlooho e sekametse pele, joalo ka ha e ts'oere mohala oa selefouno, boima ba 'mele le mesifa bo eketseha ka mokhoa o hlakileng, bo fihla makhetlo a robeli ho feta a boemo bo sa jeleng paate, bo fetolelang hoo e ka bang 30 kg ho mokokotlo oa molala.

Kahoo, ha u qeta nako e ngata u shebile skrineng sa selefouno, kapa ha u lula u eme u kentse hlooho hloohong, likotsi tsa methapo, mesifa le lesapo la mokokotlo li ka fella ka ho ruruha le nts'etsopele ea lefu lena. Ts'oenyeho ena e kholo le ho feta ho bana, kaha ba na le karolelano ea hlooho le 'mele, e leng se etsang hore hlooho e behe khatello le ho feta molaleng ho feta batho ba baholo.

Tsela ea ho phekola lefu lena

Mokhoa o motle oa ho phekola lefu la molala oa molala e ka ba ho qoba ho sebelisa lisebelisoa tsa elektroniki tse qalileng ho tsona, leha ho le joalo, kaha ena ha se khetho e nepahetseng, ho molemo ho etsa mekhahlelo le boitlhakiso bo kokobetsang khatello sebakeng. Ntle le ho thibela ts'ebeliso ea lisebelisoa bonyane.

Bakeng sa sena, sepheo ke ho ea ngakeng ea masapo kapa ea physiotherapist, ho tloaela boikoetliso le litlhoko tsa hau. Leha ho le joalo, boitlhakiso bo bong bo ka etsoang lapeng, makhetlo a 2 ho isa ho a mararo ka letsatsi, ho fihlela ho buisana, mme hoo ho ka thusang ho thibela nts'etsopele ea lefu lena ke:

1. Ho ikoetlisa ka Chin

Ho etsa boikoetliso bona motho o lokela ho leka ho fihlella ka ntlha ea seledu bohareng ba molala, ho feta kapa ka tlase sebakeng seo "gogó" e leng ho sona, ho lula maemong ao metsotsoana e 15.

2. Ho ikoetlisa ka molala

Ntle le boikoetliso ba seledu, ho ntse ho na le boikoetliso ba molala bo ka etsoang. Boikoetliso bona bo kenyelletsa mefuta e 'meli: ho sotha molala ka lehlakoreng le leng, ho ts'oara boemo bo bong le bo bong metsotsoana e 15, le ho ikoetlisetsa hlooho ka ho le letona le ho le lets'ehali, hape e ts'oere metsotsoana e 15 ka lehlakoreng le leng.

3. Ho ikoetlisa ka mahetla

Boikoetliso bona bo botle bakeng sa ho matlafatsa mesifa ea mokokotlo o kaholimo, o qetellang o ikotlolla le ho fokola ha o na le boemo bo sa nepahalang. Ho etsa boikoetliso bona, o lokela ho lula ka mokokotlo o otlolohileng ebe o leka ho kopanya mahetla, o tšoere metsotsoana e seng mekae mme o lokolla. Boikoetliso bona bo ka etsoa ho fihlela makhetlo a 10 ka tatellano.

Bona hape video ea physiotherapist ea rona ho ba le boemo bo nepahetseng letsatsi le leng le le leng:

Ntle le boikoetliso bona, ho boetse ho na le litemoso tse ka bolokoang letsatsi lohle mme li thusa ho qoba kapa ho alafa matšoao a lefu la molala oa molala, joalo ka ho leka ho ts'oara lisebelisoa maemong a mahlo, ho nka likhefutso khafetsa makhetlo a mang le a mang a 20 kapa a 30 mohlala kapa qoba ho sebelisa lisebelisoa ka letsoho le le leng.