{"id":829,"date":"2018-01-19T09:22:40","date_gmt":"2018-01-19T09:22:40","guid":{"rendered":"https:\/\/89.ee\/uncategorized-et\/harjutused-kontoris\/"},"modified":"2022-12-29T13:20:12","modified_gmt":"2022-12-29T13:20:12","slug":"harjutused-kontoris","status":"publish","type":"post","link":"https:\/\/89.ee\/harjutused-kontoris\/","title":{"rendered":"Soovitused kontorit\u00f6\u00f6tajatele"},"content":{"rendered":"

Harjutused kontoris – s\u00e4\u00e4sta silmi ja k\u00e4si<\/strong><\/h2>\n

Kontorit\u00f6\u00f6tajate peamiseks t\u00f6\u00f6vahendiks on arvuti ja seet\u00f5ttu saavad v\u00e4ga suure koormuse just silmad ja k\u00e4ed. Kuigi v\u00f5ib tunduda, et aastate p\u00e4rast tekkiv karpaalkanali s\u00fcndroom ning kuivad ja \u00e4rritunud silmad k\u00e4ivad ametiga kaasas, siis enda eest hoolt kandes ei ole vaja neid karta. Veel parem on see, et eeltoodud probleemide v\u00e4ltimiseks piisab teha m\u00f5ned harjutused kontoris, mis v\u00f5tavad vaid hetked p\u00e4evast.<\/p>\n

 <\/p>\n

Harjutused silmadele v\u00f5tavad ainult minutid<\/strong><\/h2>\n

Alustades silmadest, siis iga arvutiga t\u00f6\u00f6tav inimene teab, kui olulised on harjutused kontoris. Iga tund v\u00e4hemalt m\u00f5neminutiline ekraanipaus aitab v\u00e4hendada silmade stressi. Sel ajal ei tohiks vaadata ei arvuti-, telefoni- ega ka teleriekraani. \u00dcheks variandiks on m\u00f5ne kolleegiga silmast-silma suhelda, aga ekraanipausi saab t\u00e4ita ka kergete harjutustega.
\nArvutit kasutades vaatad sa pidevalt sama kaugele ja peaaegu, et samasse punkti. See paneb silmalihased \u00fclem\u00e4\u00e4rase pinge alla ning silmad v\u00e4sivad. Fookuse muutmine aitab silmalihaseid l\u00f5\u00f5gastada ning v\u00e4simust ennetada.
\nEsimeseks harjutuseks siruta k\u00e4si ning t\u00f5sta \u00fcks s\u00f5rm p\u00fcsti nii l\u00e4hedal, kui sellele saad silmad suunata. Enamasti on selleks kauguseks 10-30 cm. Fokusseeri m\u00f5neks sekundiks pilk s\u00f5rmele. Seej\u00e4rel vaata sama pikalt m\u00f5nda kaugemat punkti ruumis, v\u00f5i aknast v\u00e4lja silmapiirile. Fokusseeri pilk taas s\u00f5rmele, siis taas kaugusse. Vaata kaugele-l\u00e4hedale k\u00fcmme korda j\u00e4rjest.
\nSamasugune fokusseerimisharjutus on ka erinevate esemete vaatamine. Vaata ruumis ringi, m\u00e4rka n\u00e4iteks teisel pool ruumi olevat kappi ning liiguta oma pilku m\u00f6\u00f6da selle piirjooni (nagu sa \u201ejoonistaksid\u201c kappi). Seej\u00e4rel liigu kapi k\u00f5rval oleva aknani ja \u201ejoonista\u201c akna piirjooned. J\u00e4rgmisena n\u00e4iteks kolleegi laud v\u00f5i seinakell. J\u00e4rk-j\u00e4rgult liigu pilguga endale l\u00e4hemale. Selleks ajaks kui sa j\u00f5uad silmadega enda lauani, on m\u00f5neminutiline ekraanipaus m\u00f6\u00f6dunud lennates ja silmalihased puhkust saanud.<\/p>\n

 <\/p>\n

\u00c4ra karda silmi p\u00f6\u00f6ritada<\/strong><\/h2>\n

Sulge silmad ning p\u00f6\u00f6rita silmi k\u00f5igepealt p\u00e4rip\u00e4eva ja seej\u00e4rel vastup\u00e4eva. Silmade jaoks on see harjutus peaaegu et minimassaa\u017e, aidates lihaseid l\u00f5dvestada ja samas ka silmi niisutada.
\nKinniste silmadega tasub ka pilgu suunamise harjutust teha. Silmi endiselt suletuna hoides vaata paremale, vasakule, \u00fcles ja alla. Hoia iga kord pilku paar sekundit paigal ning sa peaksid lihaste venitust lausa tundma.
\nL\u00f5petuseks, aseta peopesad suletud silmadele. \u00c4ra suru silmadele, vaid pigem olgu see \u00f5rn puudutus. Pimendamine aitab silmadel t\u00e4ielikult l\u00f5\u00f5gastuda ning kui sul on aega ainult \u00fche harjutuse jaoks, tasub valida just see.
\nRohkem silmaharjutusi leiad prillidestpriiks<\/a> lehelt, vali endale sobivaimad, ning seej\u00e4rel tee silmaharjutusi igap\u00e4evaselt.<\/p>\n

 <\/p>\n

Las k\u00e4ed teevad midagi uut<\/strong><\/h2>\n

Ka k\u00e4ed vajavad puhkust, kuid veelgi enam vajavad randmed vaheldust pakkuvaid liigutusi, mitte pidevat tr\u00fckkimist. K\u00e4tele ja randmetele m\u00f5eldud harjutused kontoris aitavad parandada vereringet, l\u00f5dvestada lihaseid ning isegi valu leevendada.
\nSiruta k\u00e4ed v\u00e4lja, peopesad allapoole ning s\u00f5rmed pikaks sirutatud. Alusta aeglaste ja v\u00e4ikeste randmeringidega. Aegam\u00f6\u00f6da v\u00f5id teha ringe suuremalt ja kiiremalt. Lisa juurde ka ringid k\u00fc\u00fcnarnukkidega. Tee seda harjutust nii p\u00e4ri- kui ka vastup\u00e4eva.
\nLisaks ringide tegemisele on asendamatud ka venitusharjutused. Siruta k\u00e4ed sirgelt enda ette, nii et peopesad vaatavad alla. Painuta k\u00e4si randmetest, nii et s\u00f5rmeotsad on suunatud lae poole. Hoia asendit. Seej\u00e4rel painuta k\u00e4si allapoole, et s\u00f5rmeotsad oleksid suunatud p\u00f5randa poole. Hoia asendit.
\nVajadusel saad venitust teha \u00fchele k\u00e4ele korraga ja kasutada teist k\u00e4tt, et s\u00f5rmi toetades asendit hoida.<\/p>\n

\"harjutused<\/p>\n

 <\/p>\n

<\/h2>\n

Rusikareegel \u2013 kanna enda eest hoolt<\/strong><\/h2>\n

Vastukaaluks klaviatuuril tr\u00fckkimisele, sobivad v\u00e4ga h\u00e4sti ka s\u00f5rmi eri asendisse sundivad harjutused. Suru k\u00e4ed nii tihedasse rusikasse kui saad. Ava siis rusikas aeglaselt, sirutades s\u00f5rmed maksimaalselt laiali. Teises hea harjutuses on vaja s\u00f5rmi konksu t\u00f5mmata (ilma k\u00e4tt rusikasse surumata) ning siis maksimaalselt sirutada.
\nSamamoodi on m\u00f5juv harjutus s\u00f5rmede \u00fckshaaval liigutamine. Pane labak\u00e4si lauale. Alustades p\u00f6idlast, t\u00f5sta igat s\u00f5rme eraldi, j\u00e4lgides samal ajal, et \u00fclej\u00e4\u00e4nud k\u00e4si ning teised s\u00f5rmed ei liiguks.
\nV\u00f5i siis hoia k\u00e4si enda ees, peopesa lae poole ning puuduta p\u00f6idlaga \u00fcksteise j\u00e4rel nimetiss\u00f5rme, keskmist s\u00f5rme, nimeta s\u00f5rme ja v\u00e4ikest s\u00f5rme. Tule samamoodi puudutades tagasi. Kui harjutus on selge, proovi tempot t\u00f5sta ning tee puudutusi m\u00f5lemal k\u00e4el korraga.<\/p>\n

 <\/p>\n

L\u00f5peta rahulikult ja t\u00e4na end<\/strong><\/h2>\n

Hea viis harjutuste l\u00f5petamiseks on k\u00e4te raputamine. Alusta rahulikult, raputades ainult s\u00f5rmi, nagu sa \u00fcritaksid vett maha raputada. J\u00e4tka randmete ja l\u00f5puks k\u00e4te raputamisega.
\nK\u00f5iki loetletud harjutusi ei pea \u00e4ra tegema \u00fche puhkepausi jooksul. Jaota harjutused p\u00e4eva peale ning kui need m\u00e4rkamatult tehtud saavad, siis kasu on ilmselge. T\u00f6\u00f6p\u00e4eva l\u00f5ppedes oled investeerinud nende puhkepausidega ka enda tervisesse, ning v\u00f5id ennast t\u00e4nada.
\nSoovitusi tervise s\u00e4\u00e4stmiseks jagas O\u00dc Riskianal\u00fc\u00fcs<\/a> – t\u00f6\u00f6ohutusteenuste pakkuja<\/a> \u00fcle Eesti.<\/p>\n

Vaata ka meie teisi kasulikke nippe<\/a>!<\/p>\n","protected":false},"excerpt":{"rendered":"

Harjutused kontoris – s\u00e4\u00e4sta silmi ja k\u00e4si Kontorit\u00f6\u00f6tajate peamiseks t\u00f6\u00f6vahendiks on arvuti ja seet\u00f5ttu saavad v\u00e4ga suure koormuse just silmad ja k\u00e4ed. Kuigi v\u00f5ib tunduda, et aastate p\u00e4rast tekkiv karpaalkanali s\u00fcndroom ning kuivad ja \u00e4rritunud silmad k\u00e4ivad ametiga kaasas, siis enda eest hoolt kandes ei ole vaja neid karta. Veel parem on see, et eeltoodud […]<\/p>\n","protected":false},"author":1,"featured_media":832,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[66],"tags":[189,190,191,192,193,194],"class_list":["post-829","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nipid","tag-harjutused","tag-istumine","tag-istuv-too","tag-kontoritootaja","tag-silmaharjutused","tag-tervis"],"acf":[],"yoast_head":"\nHarjutused kontoris | 89 IT- JA DISAINITEENUSED<\/title>\n<meta name=\"description\" content=\"Alustades silmadest, siis iga arvutiga t\u00f6\u00f6tav inimene teab, kui olulised on harjutused kontoris. Iga tund v\u00e4hemalt m\u00f5neminutiline ekraanipaus aitab v\u00e4hendada silmade stressi. Sel ajal ei tohiks vaadata ei arvuti-, telefoni- ega ka teleriekraani. \u00dcheks variandiks on m\u00f5ne kolleegiga silmast-silma suhelda.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/89.ee\/harjutused-kontoris\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Harjutused kontoris | 89 IT- JA DISAINITEENUSED\" \/>\n<meta property=\"og:description\" content=\"Alustades silmadest, siis iga arvutiga t\u00f6\u00f6tav inimene teab, kui olulised on harjutused kontoris. Iga tund v\u00e4hemalt m\u00f5neminutiline ekraanipaus aitab v\u00e4hendada silmade stressi. 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