{"id":812,"date":"2019-10-24T12:17:09","date_gmt":"2019-10-24T10:17:09","guid":{"rendered":"https:\/\/masajmed.ro\/?p=812"},"modified":"2019-10-24T12:17:09","modified_gmt":"2019-10-24T10:17:09","slug":"pozitia-optima-in-fata-computerului","status":"publish","type":"post","link":"https:\/\/old.masajmed.ro\/en\/pozitia-optima-in-fata-computerului\/","title":{"rendered":"Pozi\u021bia optim\u0103 \u00een fa\u021ba computerului"},"content":{"rendered":"

Pozi\u021bia incorect\u0103 \u00een fa\u021ba calculatorului poate duce \u00een timp la deform\u0103ri ale coloanei sau le poate agrava pe cele existente (scolioz\u0103, cifoz\u0103, hiperlordoz\u0103 lombar\u0103 sau cervical\u0103), la contracturi musculare, torticolis, tulbur\u0103ri circulatorii, tulbur\u0103ri respiratorii, spondiloze; acestea se manifest\u0103 prin dureri de spate \u0219i de cap, oboseal\u0103 \u0219i sc\u0103derea concentr\u0103rii.<\/p>\n

\u00cen zilele lungi de serviciu, fie folosi\u021bi un destop, fie pozi\u021biona\u021bi-v\u0103 leptopul pe ceva mai sus, o carte mai groas\u0103 sau o cutie, \u00een dreptul privirii \u0219i folosi\u021bi o tastatur\u0103 \u0219i un mouse extern pe care s\u0103 le ave\u021bi la nivelul m\u00e2inilor. Fi\u021bi aten\u021bi ca urechile, umerii \u0219i \u0219oldurile s\u0103 fie aliniate pe vertical\u0103, astfel:<\/p>\n

    \n
  1. Pozi\u021bia capului: reduce\u0163i aplecarea \u015fi rotirea g\u00e2tului, pozi\u021biona\u021bi-v\u0103 \u00een fa\u021ba monitorului, care se a\u0219eaz\u0103 la o distan\u021b\u0103 de aproximativ 50-70 cm, distan\u021b\u0103 ce poate fi m\u0103surat\u0103 \u0219i cu lungimea membrului superior. Privirea este \u00eenainte, capul drept, musculatura g\u00e2tului \u0219i a cefei relaxate. Lua\u021bi-v\u0103 pauze de relaxare 3-5 minute pe or\u0103 \u00een care sta\u021bi cu ochii \u00eenchi\u0219i sau face\u021bi gimmnastic\u0103 ocular\u0103.<\/li>\n
  2. Pozi\u021bia membrelor superioare: umerii relaxa\u021bi, bra\u021bele pe l\u00e2ng\u0103 corp, iar antebra\u021bele pot fi sprijinite pe bra\u021bele scaunului doar dac\u0103u ob\u021bine\u021bi o pozi\u021bie \u00een care cotul este \u00eentr-un unghi de 90\u00ba . Palmele \u0219i articula\u021biile m\u00e2inilor paralel cu tastatura, nu at\u00e2rnate nici extinse, degetele relaxate \u0219i r\u0103sfirate s\u0103 pute\u021bi atinge orice tast\u0103 f\u0103r\u0103 efort.\u00a0 Alege\u0163i un mouse care s\u0103 corespund\u0103 cu dimensiunea \u015fi forma palmelor Dvs \u0219i face\u0163i mici pauze \u00een timp ce scrie\u0163i pentru a v\u0103 relaxa degetele.<\/li>\n
  3. Pozi\u0163ia spatelui: paralel cu sp\u0103tarul, \u00een special \u00een zona lombar\u0103 unde nu ar trebui s\u0103 existe spa\u0163iu gol \u00eentre sp\u0103tar \u0219i aceasta, indiferent dac\u0103 scaunul are sau nu sus\u021bin\u0103tor lombar, pentru a evita presiunea suplimentar\u0103 asupra discurilor intervertebrale. Cu un suport lombar, musculatura va fi mai relaxat\u0103 dar ideal ar fi s\u0103 pute\u021bi controla aceast\u0103 postur\u0103 prin contrac\u021bia musculaturii abdominale iar coloana \u00ee\u015fi va men\u0163ine pozi\u0163ia ei natural\u0103. Sta\u0163i suficient de aproape de tastatur\u0103 pentru a evita hiperextensia \/ \u00eentinderea spatelui dar nici prea aproape pentru a evita cifozarea \/ cocoa\u015fa. Pune\u021bi c\u00e2t mai aproape obiectele pe care le folosi\u0163i fregvent ca s\u0103 evita\u021bi r\u0103sucirile.<\/li>\n
  4. Pozi\u0163ia membrelor inferioare: \u0219oldurile \u00een unghi de 90-100\u00ba, genunchii\u00ee \u00een flexie de 90\u00ba, coapsele u\u0219or dep\u0103rtate dar nu lipitede marginea scaunului, t\u0103lpile pe podea, eventual, 45\u00ba dac\u0103 ave\u0163i suport pentru picioare. Spa\u021biul de sub birou s\u0103 fie liber pentru a putea s\u0103 v\u0103 mi\u015fca\u0163i picioarele. Ridica\u021bi-v\u0103 \u0219i face\u021bi mi\u0219care cel pu\u021bin 5 minute, odat\u0103 pe or\u0103, pentru \u00eembun\u0103t\u0103\u021birea circula\u021biei sangvine, relaxarea<\/a> muscular\u0103 \u0219i lubrefierea articular\u0103.<\/li>\n<\/ol>\n

    Mi\u0219carea,\u00a0 sportul, programele chair massage la birou v\u0103 ajut\u0103 s\u0103 ameliora\u021bi durerile de spate, dar primul pas \u00eel pute\u021bi face singuri av\u00e2nd \u00een obi\u0219nuin\u021b\u0103 postura \u0219i atitudiniile descrise mai sus.<\/p>\n

    Kinetoterapeut Hannemaria Strete<\/p>\n

     <\/p>\n

     <\/p>\n","protected":false},"excerpt":{"rendered":"

    Pozi\u021bia incorect\u0103 \u00een fa\u021ba calculatorului poate duce \u00een timp la deform\u0103ri ale coloanei sau le poate agrava pe cele existente (scolioz\u0103, cifoz\u0103, hiperlordoz\u0103 lombar\u0103 sau\u2026<\/p>\n

    mai multe detalii…<\/i><\/a><\/p>\n","protected":false},"author":2,"featured_media":813,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-812","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"translation":{"provider":"WPGlobus","version":"2.10.10","language":"en","enabled_languages":["ro","en"],"languages":{"ro":{"title":true,"content":true,"excerpt":false},"en":{"title":false,"content":false,"excerpt":false}}},"yoast_head":"\nPozi\u021bia optim\u0103 \u00een fa\u021ba computerului - Masajmed<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:url\" content=\"https:\/\/old.masajmed.ro\/pozitia-optima-in-fata-computerului\/\" \/>\n<meta property=\"og:site_name\" content=\"Masajmed\" \/>\n<meta property=\"article:published_time\" content=\"2019-10-24T10:17:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/old.masajmed.ro\/wp-content\/uploads\/2019\/10\/Pozi\u021biala-computer.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"225\" \/>\n\t<meta property=\"og:image:height\" content=\"225\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Strete Hannemaria\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Strete Hannemaria\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/old.masajmed.ro\/pozitia-optima-in-fata-computerului\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/old.masajmed.ro\/pozitia-optima-in-fata-computerului\/\"},\"author\":{\"name\":\"Strete Hannemaria\",\"@id\":\"https:\/\/old.masajmed.ro\/#\/schema\/person\/54d51f10bc2c83f4516b1321d7f68907\"},\"headline\":\"Pozi\u021bia optim\u0103 \u00een fa\u021ba computerului\",\"datePublished\":\"2019-10-24T10:17:09+00:00\",\"dateModified\":\"2019-10-24T10:17:09+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/old.masajmed.ro\/pozitia-optima-in-fata-computerului\/\"},\"wordCount\":531,\"publisher\":{\"@id\":\"https:\/\/old.masajmed.ro\/#organization\"},\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/old.masajmed.ro\/pozitia-optima-in-fata-computerului\/\",\"url\":\"https:\/\/old.masajmed.ro\/pozitia-optima-in-fata-computerului\/\",\"name\":\"Pozi\u021bia optim\u0103 \u00een fa\u021ba computerului - Masajmed\",\"isPartOf\":{\"@id\":\"https:\/\/old.masajmed.ro\/#website\"},\"datePublished\":\"2019-10-24T10:17:09+00:00\",\"dateModified\":\"2019-10-24T10:17:09+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/old.masajmed.ro\/pozitia-optima-in-fata-computerului\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/old.masajmed.ro\/pozitia-optima-in-fata-computerului\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/old.masajmed.ro\/pozitia-optima-in-fata-computerului\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Prima pagin\u0103\",\"item\":\"https:\/\/old.masajmed.ro\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Pozi\u021bia optim\u0103 \u00een fa\u021ba computerului\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/old.masajmed.ro\/#website\",\"url\":\"https:\/\/old.masajmed.ro\/\",\"name\":\"Masaj Bucuresti: relaxare \u015fi energie la birou \u27bd MasajMed\",\"description\":\"Suntem specializati \u00een servicii complete de masaj la birou, recuperare medical\u0103, terapii alternative \u0219i relaxare corporal\u0103\",\"publisher\":{\"@id\":\"https:\/\/old.masajmed.ro\/#organization\"},\"alternateName\":\"Masaj de relaxare! 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