Naupai lai hian i taksa tana posture tha ber leh nuam ber berte chu engte nge ni? (Naupai dinhmun leh Taksa Mechanics)

Chibai! Tunlai hian i beisei naupang tê avang hian i hlim hle ngei ang? Tin, he hun chhung hian i rilru a hah deuh mai thei , hnungzang na, etc. Naupai lai hian kan taksa hian inthlak danglamna tam tak a paltlang thin. Naute a lo puitlin chuan a pum chu hmalam a pan a, taksa rih zawng a pung zel bawk. Chuvangin, i thut dan te, i din dan te, leh thil tih dan tur dik takah fimkhur a pawimawh hle. Vawiin hian posture tha leh body mechanics tha tak neih chungchang kan sawi dawn nia . Heng thilte hi i hriat chian chuan he hun hi awlsam zawkin leh hnungzang natna tlem zawkin i hmang thei ang.

He posture tha hi eng nge ni?

A awlsam zawngin sawi ila, posture tha tak chu kan ding lai te, kan thut lai te, kan mut laia kan taksa kan vawn dan hi a ni. A bik takin naupai lai hian heng dinhmunte hi i hnungzang, i kawr leh i kekawrteah pressure tlem thei ang bera siam turin kan practice a ngai a ni. Hei hian a tul lo taka i taksaa harsatna leh natna a tihziaawm ang. Hetiang hian han ngaihtuah teh: i ruhro chu in chhunga lungphum ang a ni. A chak a, a dinglam chuan taksa pum pui chu a dinhmun a tha hle.

Engtin nge dik taka kan din?

Naupai lai hian pum chu hmalam a pan chhoh zel chuan mi tam tak chuan an hriat lohvin an hnungzang chu a hrual a, an kekawrte chu hmalam hawiin an ding thin. Hei hian hnungzang natna a tipung chauh a ni . Chuti a nih chuan, engtin nge dik taka ding tur tih i en ang u?

• I lu chu dinglam hawiin dah la: I hmui chu thuk takin dah la, i lu chu dinglam hawiin dah rawh. I lu chu hmalam, hnunglam, leh sir lam hawiin tilt suh.
• Earlobes to the middle of the shoulders: I beng zungbun chu i kekawrte lai takah chiah dah tum ang che.
• Shoulders back, chest forward: I kekawrte chu hnunglam tlem han hrual la, i rilru chu hmalam hawiin dah rawh. Mahse, khauh lutukin vawng reng suh.
• Khup dinglam, mahse lock suh: I khup chu ding takin vawng la, mahse lock kim suh. Anmahni chu hahdam takin dah rawh.
• I lu chu han hrual rawh: Mi pakhatin i lu chunglam a han hrual ang tih han mitthla teh.
• A theih phawt chuan i pum kha khauh rawh: I pum chu hrual la, i hrual ang maiin khauh rawh. Mahse naupai laiin i theih ang tawkin hetiang hi ti rawh . Naute chungah pressure awm thei zawngin ti suh.
• Buttocks in: A theih chuan i hnute chu in chhungah dah la.
• Ke chu kawng khata dah: I ke ruhte chu kawng khata hawi chungin ding la, i taksa rihna chu ke pahnihah inang tlangin sem darh rawh.
• Kekawr kekawr hniam: Kekawrte kekawr bul hniam (mahse a flat kim lo) ha la, chu chuan i ke a thlawp tha hle.
• Hmun khatah rei tak awm suh: Hmun khatah rei tak ding suh. A theih chuan tlem tal inher kual la, i dinhmun chu thlak rawh.
• I hnathawh san zawng siamrem rawh: Ding chungin rei tak i thawk a nih chuan i desk san zawng chu i tan a san zawng nuam takah siamrem la, a theih chuan.
• Ke pakhat chu chawi sang rawh: A chungah chuan thutthleng te tak te emaw, bawm emaw dah la, ke pakhat chu a chungah dah rawh. Minute tlemte danah ke thlak thin ang che.
• Kitchen-a hnathawh laiin: Kitchen sink hnuaia cupboard chu hawng la, ke pakhat chu a chhungah dah rawh. Minute 5-15 danah ke thlak thin ang che. Hei hian i hnungzang chu hahdamna nasa tak a pe ang.

Hriat tur: Hetianga i din hian i ruhro chu a pianphungah a awm a. Chumi awmzia chu a tul lova nawrna a awm lo tihna a ni.

Engtin nge i thut dan dik?

Naupai laia hnungzang natna neia thut hi a chang chuan a harsa thei a ni lawm ni? Mahse thut dan dik i hriat chuan chu hrehawmna chu nasa takin i tihziaawm thei a ni.

• Back straight, shoulders back: I hnungzang dinglam hawiin thu la, i kekawrte chu hnunglam hawi deuhin thu rawh. I hnute hian chair hnunglam a khawih tur a ni.
• Back support: I hnungzang khur chhungah towel te tak te, roll-up emaw lumbar roll emaw dah la. Hei hian i hnungzang tanpui tha tak a pe ang.
• Support tel lova thut dan tur dik tak:
• Chair sir lamah thu la, slouch rawh.
• Tunah chuan i hnungzang kha tidik la, i hnungzang chu a theih ang angin arch rawh. Second engemaw zat chu vawn tlat rawh.
• Tichuan, a position chu tlem (10 degree vel) ti awlsam rawh. Hei hi i hnungzang tan position tha ber a ni.
• I taksa rihna inthlau rawh: I taksa rih zawng hi hip pahnih ah a insem vek theih nan thu rawh.
• Hips leh khup chu 90 degree angle-ah dah la: I hip leh khup chu 90 degree angle-ah dah la. A tul chuan ke nghah nan footrest hmang ang che.
• I ke hrual suh: I ke pahnih chu leiah dahin ṭhu la, i ke hrual lovin.

Thil hriat tur dangte chu:

• Minute 30 aia rei chu hmun khatah awm suh: A theih chuan minute 30 danah tho la, tlem tal kal kual la, dinhmun thlak rawh.
• Hnathawh hmunah i chair siamrem rawh: Office-a hna i thawh chuan i chair leh desk san zawng chu i tan a san zawng nuam takah siamrem rawh. I elbow leh forearm te chu i chair armrest-ah emaw, desk-ah emaw dah la, i kekawrte chu hahdam takin dah rawh.
• Pivot chair-a i thu a nih chuan: Pivot chair-a i thu a nih chuan i kawr chhungah chauh inher suh. I taksa pum pui chu hawitir rawh.
• I thawh hunah chuan:Chair atanga i tho chuan i ke dinglam hawiin ding la, hmalam hawi deuh rawh. Kawr chhungah hmalam pan suh. I thawh veleh i hnungzang chu tlem a inzawm theih nan vawi sawm vel hnunglam hawiin ben rawh.

Pawimawh: I hnungzang na i neih chuan a tlem thei ang berin thu rawh. I thut a nih chuan vawi khatah minute 10-15 aia rei thut suh.

Lirthei khalh laiin posture dik tak siam

Naupai laiin lirthei khalh hian fimkhur deuh a ngai. Tin, nuam taka awm leh back support tha neih a pawimawh bawk.

• Lumbar roll hmang rawh: I ruhro curve nena inmil tur lumbar roll dah la.
• Knees at hip level: I khup chu i hip-ah emaw, a chung lamah emaw a awm tur a ni.
• Seat chu steering wheel hnaih zawkah sawn rawh: I ruhro curve thlawp turin seat chu steering wheel hnaih zawkah sawn rawh. Seat chu i ke ben leh khup ben chungin awlsam taka pedal i thlen theihna tur hla takah dah la.
• I seat belt dik takin vuah (CRITICAL): Lap belt leh shoulder belt pahnih hi bun vek tur a ni.
• Lap belt: Pum hnuaiah, a hniam thei ang bera hip sir zawng zawngah leh kekawr chung lamah bun tur a ni. Pum chung lamah kal tir ngai suh.
• Shoulder belt: I hnute inkar ah bun rawh .
• Heng belt pahnih hi a snug thei ang bera siam rawh.
• I lirtheiin airbag a neih chuan: I lirtheiin airbag a neih chuan seat belt vuah a ngai a ni. Tin, airbag atanga inches 10 tal hnung lamah awm rawh . Driver seat-a i thut chuan airbag chu steering wheel chhungah a awm a. I khalh dawnin steering wheel chu i rilru lam hawi tur leh i lu leh pum atanga hla takah siamrem thin ang che.

Thil rit phurh dan dik tak

Naupai lai hian a theih ang anga thil rit phurh i pumpelh tur a ni. Mahse emergency-a thil i chawi a ngai a nih chuan hengte hi fimkhur rawh:

• Pound 20 (kilogram 9 vel) aia rit phur suh: Thil pianzia awkward tak, man harsa, pound 20 aia rit phur tum suh.
• Ding tha rawh: Thil i chawi hmain hmun nghet, slip loah i ding tih chian hmasa phawt ang che.
• Waist level hnuai lam thil i chawi a nih chuan: I hnungzang chu dinglam hawiin dah la, i hniam chhoh rualin i khup leh i hip te chu ben rawh. I khup dinglam hawiin i kawr chhungah hmalam pan ngai suh. Hei hi mi tam takin an tihsual a ni.
• I ke chu zau takin ding la, thil awmna hnaihah ding rawh: I chawi tur thil hnaihah ding la, i ke chu zau deuhin ding la, i ke chu leiah nghet takin phun rawh.
• I pum chhunga thau te kha khauh takin khauh rawh:I pum ruh leh i vagina chhehvel thau te kha khauh takin ( Kegel exercises tih ang maiin ) i ke chakna hmangin rit chu chawi sang rawh. Vawi khatah rit chu chawi chhuak suh.
• Twisting lovin ding nghet rawh: Twisting lovin ding nghet vek rawh. Thil i chawi dawnin i ke hmalam dah fo ang che.
• Dawhkan atanga thil i chawi a nih chuan: Dawhkan sir lamah hrual la, i taksa hnaih zawkah hruai rawh. I khup ben la, thil chu hnaih rawh. I ke chakna hmangin thil chu chawi sang la, ding rawh.
• Waist level aia sangin rit phur suh.
• Package chu i taksa hnaihah chelh rawh: Package i keng a nih chuan i taksa hnaih takin chelh la, i kut chu khin khawm la, i pum ruhte kha khauh takin khauh la, step te te hmangin zawi zawiin kal rawh.
• Thil i tihhniam hunah: I ke i chawi lai angin dinglam hawiin dah la, i pum ruhte kha tikhauh la, i hip leh khup ben chungin tihhniam rawh.

Weights dik taka chawi a pawimawh zia hi en teh. Heng thil tenawm tak takte hian i hnungzang chhiatna nasa takin a tihziaawm thei a ni.

A chunga thil awm chu engtin nge kan hmuh theih ang

A chang chuan shelf atanga thil kan lak chhuah a ngai thin a ni lawm ni? Tichuan hetiang hian ti rawh:

• Chair emaw stool emaw hmang rawh: Chair emaw stool te tak te hmangin i thil lak tur san zawng thlengin i chawi sang ang.
• Item chu a hnaih thei ang bera awm rawh.
• A rit zawng ngaihtuah rawh: I thil phurh tur chu engtiang chiahin nge a rit tih enfiah hmasa phawt ang che.
• Kut pahnih hmangin chawi sang rawh.

Eng position nge mut/hriat tur tha ber?

Naupai laiin hahdam taka mut hi a harsa thei hle a, a bik takin thla hnuhnung berah chuan a harsa thei hle. Mahse hmun dik taka mut hi nang leh i naute tan pawh a tha hle.

• I lu tan chauh pillow: Engtiang pawhin mu mah la, i lu hnuaiah pillow dah la, i ke hnuaiah erawh dah suh. I lu hahdam taka chawlhtir thei tur leh i hnungzang chungah pressure awm lo tur pillow sang tak thlang rawh.
• I ke inkar ah pillow: I ke inkar ah pillow dah chuan support nasa tak a pe ang che, a bik takin i sir lama i mut lai hian.
• Khaw khatah hawi la, i khup chu tlem han ben rawh: I ruhro natural curve vawng reng tura pui turin mut tum ang che. A tha ber chu a sir khatah (a tha ber chu veilam lamah) hawi la, i khup chu tlem han ben la, i ke inkar ah pillow dah rawh.
• Hetiang hian mu suh: I khup chu i rilruah dahin i sir lamah mu suh. Tin, i pum chunga mut chu pumpelh vek bawk ang che.
• Mattress nghet tak a ni:Mattress nghet tak leh box spring sag lo tur thlang rawh. A tul chuan mattress hnuaiah board dah la. Hun eng emaw chen chu leiah i mu thei bawk. Mattress nem takah i mu fo tawh a nih chuan, mattress nghet takah inthlak nghal mai chu a harsa deuh mai thei. I tana nuam ber tur chu ti rawh.
• A lumbar support: Zan lama mut laiin thlamuanna tam zawk i mamawh chuan lumbar support hmang la . I kawrfual rolled bed sheet emaw towel emaw i khuh pawhin a pui thei bawk.
• Khum atanga thawh dawnin: Mut atanga i tho chuan a sir lam hawi hmasa la, i khup pahnih chu i rilruah rawn hruai la, zawi zawiin i ke pahnih chu khum atang chuan hnuai lam pan rawh. Tichuan i kut pahnih hmangin i in nawr chho a, thu rawh. Kawr chhungah hmalam pan suh.

I hriat reng tur pawimawh ber berte (Take-Home Message) .

Okay, chuti a nih chuan vawiinah hian kan sawi tam tawh a ni lawm ni? Heng thil tenawm tak takte hian naupai lai hian i taksa a hahdam a, natna awm lo turin nasa takin a pui dawn niin ka hria.

A awlsam zawngin sawi ila, i hnungzang dinglam, i kekawrte hnunglam leh hahdam takin dah la, i chawi chhuah dawnin i khup kha ben la, i ke pahnih inkarah pillow dahin i veilam sir lamah mu rawh. Heng thilte hi i tih danah i siam tawh chuan he hun duhawm tak hi nuam zawkin i hmang thei tawh ang!

Zawhna i neih chuan i doctor emaw midwife emaw zawh theihnghilh suh. Thurawn tha zawk an pe ang che. Nang leh i naute hriselna tha ka duhsakna ka hlan e!

` Naupai, dinhmun, hnungzang na, dinhmun dik, taksa mechanics, naupai hriselna, dinhmun