Uma uchitha usuku lonke uphambi kwekhompyutha, ubeka engcupheni yokuthola i-carpal tunnel syndrome, i-tendonitis, noma i-ulnar nerve. Ukwenza lezi zivivinyo nsuku zonke kuzokusiza qinisa izihlakala nezingalo zakho futhi wandise ukuhamba kwazo, okuzokuvumela ukuthi uqhubeke nokwenza ukunyakaza okuphindaphindwayo nsuku zonke ngaphandle kokuqina noma ubuhlungu.
Ukuzivocavoca umzimba kokuqala kokulwa ne-carpal tunnel syndrome, uzodinga ama-dumbbells aphakathi kuka-0.5 no-5 kilograms, kuya ngezinga lamandla akho. Uma ungenazo izinsimbi, ungasebenzisa ibhodlela lamanzi lepulasitiki. Thola indawo eyisicaba bese ugcina ingaphambili lezingalo zakho lisekelwa, uvumele onodoli balengiswa etafuleni izintende zibheke phezulu. Phakamisela isandla sakho ebusweni bakho, wenza umdlalo wonodoli, ngaphandle kokuhambisa izingalo zakho. Futhi njengoba isisindo sibuyela phansi, vumela i-dumbbell islayishe ngobumnene ngeminwe yakho. Yenza ama-reps ayi-10 kuye kwangama-15 ngengalo ngayinye.
Umsebenzi wesibili uqukethe khama ibhola lomphebezo. Ungayithathi kalula ngokulula kwayo, njengoba izinto ezimbalwa zenza okuningi ukukhulisa amandla ezihlakala zakho nezingalo zakho. Cindezela ibhola imizuzwana emi-5 (uqinisekise ukuthi yonke iminwe iyabandakanyeka) bese uyadedela. Isikhathi esihle sokwenza lo msebenzi yilapho sisekhaya sibuka i-TV. Phindaphinda okungu-10 kuye ku-15 ngesandla ngasinye.
Lokhu kuvivinya kokugcina kuzokhulisa ukuguquguquka kwakho, isici esibalulekile futhi maqondana nokuvikela ukulimala. Guqa phansi (ungabeka ngaphansi komshoshaphansi noma irowu ukuze ungalimazi amadolo akho) bese ubeka izintende zezandla zakho phambi kwakho, kodwa ngeminwe yakho ebheke emzimbeni wakho. Bese wehlisa izinqa zakho kancane kancane ubheke emaqakaleni akho. Inhloso hlala ezithendeni ukugcina izintende zezandla zihlale phansi. Bamba isikhundla amasekhondi angama-20-30.