Ukuba uchitha uninzi lomhla phambi kwekhompyuter, ubeka esichengeni sokuphuhlisa i-carpal tunnel syndrome, tendonitis, okanye ulnar nerve. Ukwenza le mithambo yonke imihla kuya kukunceda yomeleza izihlahla zakho kunye neengalo kwaye wandise uluhlu lwazo lokuhamba, eya kukuvumela ukuba uqhubeke nokwenza ukuphindaphinda okuphindaphindiweyo yonke imihla ngaphandle kokuqina okanye iintlungu.
Ukwenza umthambo wokuqala ngokuchasene ne-carpal tunnel syndrome, uya kudinga isibini sedumbbells phakathi kwe-0.5 kunye ne-5 yeekhilogram, kuxhomekeke kwinqanaba lamandla akho. Ukuba awunabunzima, ungasebenzisa ibhotile yamanzi eplastiki. Fumana indawo ethe tyaba kwaye ugcine umphambili weengalo zakho uxhaswa, uvumele oonodoli bajinga etafileni iintende zijonge phezulu. Phakamisa isandla sakho ujonge ebusweni bakho, wenza umdlalo wonodoli, ngaphandle kokuhambisa iingalo. Kwaye njengoko ubunzima bubuyela ezantsi, vumela i-dumbbell islide ngobunono kwiminwe yakho. Yenza i-10 ukuya kwi-15 reps ngengalo nganye.
Umsebenzi wesibini uquka Cudisa ibhola yentenetya. Sukujongela phantsi ngenxa yokulula kwayo, njengoko zimbalwa izinto ezenza kakhulu ukwandisa amandla ezihlahla zakho neengalo zakho. Cinezela ibhola kangangemizuzwana emi-5 (uqinisekise ukuba yonke iminwe iyabandakanyeka) emva koko uyikhulule. Ixesha elifanelekileyo lokwenza lo msebenzi kuxa sisekhaya sibukele umabonwakude. Phinda phinda-phinda kali-10 ngesandla ngasinye.
Lo msebenzi wokugqibela uya kwandisa ukuguquguquka kwakho, into ebaluleke kakhulu xa kufikwa kuthintelo lokonzakala. Guqa phantsi (ungabeka phantsi komqamelo okanye ityali ukuze ungonzakalisi amadolo akho) kwaye ubeke iintende zezandla zakho phambi kwakho, kodwa ngeminwe yakho ejonge emzimbeni. Emva koko yehlisa iimpundu zakho kancinci kancinci ngakwamaqatha akho. Injongo kukuba hlala ezithendeni Ukugcina iintende zezandla zihleli emhlabeni. Bamba indawo kangangemizuzwana engama-20 ukuya kwengama-30.