Re slouch, re lutse tafoleng ka ofising, 'me re le lapeng, re robetse betheng e nang le laptop, re le boemong bo botle, joalokaha ho bonahala ho rona. Ho sa le joalo, mokokotlo o otlolohileng ha o motle feela, empa hape ke oa bohlokoa bakeng sa bophelo bo botle. Mokhoa oa ho ntlafatsa boemo ba 'mele ka boikoetliso bo bonolo ba letsatsi le letsatsi, ho bolela physiotherapist Rami Said.
Re bala mela ee re le boemong bofe hona joale? Ho fetisisa ka etsahala hore ebe, hunched over - ka morao ke arched, mahetla a theoleloa, letsoho props ho fihlela hloohong. Boemo bona bo kotsi ho bophelo bo botle. Ho tsieleha ho sa khaotseng ho lebisa ho bohloko bo sa foleng ba mokokotlo, mahetleng le molala, ho ka baka ho lla, 'me ho kenya letsoho ho li-chin tse peli.
Empa re tloaetse ho thetheha hoo ho otlolla mokokotlo oa rōna ho bonahalang e le mosebetsi o boima. Physiotherapist Rami Said o na le bonnete ba hore o ka lokisa boemo ba hau ka libeke tse tharo feela.
BEKE 1: QALA HANYANE
Se leke ho iphetola ka bosiu bo le bong. Qala hanyane. Mona ke lithupelo tse tharo tse bonolo tseo u ka li etsang letsatsi le letsatsi.
1. Ha u eme kapa u lutse, beha maoto a hao ka bophara ba mahetla (joalokaha ho rutoa litlelaseng tsa thuto ea 'mele). Phahamisa mahetla a hau holimo, ebe u hula morao 'me u theohe.
"Ha u lutse tafoleng, u se ke ua tšela maoto kapa ua tšela maqaqailana - maoto ka bobeli a lokela ho ba a bataletseng fatše"
2. Ha u lutse tafoleng, u se ke ua tšela maoto kapa ua tšela maqaqailana. Maoto ka bobeli a lokela ho ba a bataletseng fatše. U se ke ua otlolla mokokotlo o ka tlaase ka matla - ke ntho e tloaelehileng haeba e khumama hanyenyane. Haeba u fumana ho le thata ho boloka mokokotlo oa hau o ka tlase o otlolohile, beha mosamo kapa thaole e phuthoang ka tlas'a eona.
3. Leka ho robala ka mokokotlo oa hau.
BEKE 2: FETOHA MEKHOA
Ela hloko lintho tse nyenyane.
1. Mokotla. Ho ka etsahala hore ebe u se u e apere lehetleng le le leng ka lilemo tse ngata. Sena se lebisa ho kobeheng ha lesapo la mokokotlo. Leka ho fetola lehetla la hau. Sena se tla thusa ho aba mojaro ka ho lekana.
2. U se ke ua sekamisa hlooho ea hao, ha u sheba phepelo ea litaba ho smartphone ea hau, ho molemo ho e phahamisetsa boemong ba mahlo. Sena se tla fokotsa khatello le khatello molaleng.
3. Ho rera ho qeta letsatsi lohle ka lirethe? Kenya lieta tse phutholohileng ka mokotleng oa hau, u ka li fetola ha u khutlela hae. Haeba u le maotong letsatsi lohle, joale lihora tse ling le tse ling tse peli leka ho lula (bonyane ka metsotso e seng mekae), sena se tla etsa hore mokokotlo oa hao o tlase o phomole.
BEKE EA 3: E-BA LE MATLA
Ho fumana boemo bo lakatsehang, o hloka ho matlafatsa mesifa ea mokokotlo. Etsa boikoetliso bona letsatsi le letsatsi.
1. Phomola mahetla a hao, u a hule morao ka hohle kamoo ho ka khonehang. Tšoara sebakeng sena metsotsoana e 2-3. Pheta makhetlo a 5 hape. Etsa boikoetliso metsotso e meng le e meng e 30 letsatsi lohle.
2. Ala mathe a yoga'me u behe mosamo o monyenyane, o tiileng holim'a oona. Robala e le hore mosamo o be tlas'a mpa ea hau. Nka butle, phefumoloho e tebileng ka hare le ka ntle ka metsotso e 'maloa, u leka ho batalatsa mosamo ka mpa ea hau.
3. Ho etsa li-squats tsa khale, phahamisa matsoho a hao a otlolohileng ka holim'a hlooho ea hau, 'me u khutlisetse matsoho hanyenyane - sena se tla matlafatsa mesifa ea mokokotlo. Etsa bonnete ba hore mokokotlo oa hau o lula o otlolohile ka ho phethahetseng. Etsa letsatsi le leng le le leng bakeng sa motsotso o le 1.