{"id":11438,"date":"2026-07-08T10:47:28","date_gmt":"2026-07-08T07:47:28","guid":{"rendered":"https:\/\/www.sakiaivsb.lt\/?p=11438"},"modified":"2026-07-08T10:47:28","modified_gmt":"2026-07-08T07:47:28","slug":"darbo-vietos-ergonomika-tylus-ginklas-kovoje-su-skausmu","status":"publish","type":"post","link":"https:\/\/www.sakiaivsb.lt\/?p=11438","title":{"rendered":"Darbo vietos ergonomika \u2013 tylus ginklas kovoje su skausmu"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0160iuolaikin\u0117je darbo aplinkoje vis daugiau \u017emoni\u0173 did\u017ei\u0105j\u0105 dienos dal\u012f praleid\u017eia s\u0117d\u0117dami prie kompiuterio. Nors toks darbas atrodo fizi\u0161kai lengvas, ilgalaikis s\u0117d\u0117jimas ir netinkama darbo vietos ergonomika gali tapti viena pagrindini\u0173 kaklo, pe\u010di\u0173, nugaros bei rie\u0161\u0173 skausm\u0173 prie\u017eas\u010di\u0173. Tinkamai \u012frengta darbo vieta ir trumpi aktyv\u016bs judesiai dienos metu padeda suma\u017einti traum\u0173 rizik\u0105, gerina savijaut\u0105 ir didina darbingum\u0105.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kas yra ergonomika?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ergonomika \u2013 tai darbo vietos, \u012frangos ir darbo organizavimo pritaikymas \u017emogaus poreikiams. Pagrindinis jos tikslas \u2013 suma\u017einti fizin\u0119 apkrov\u0105, i\u0161vengti raumen\u0173 ir skeleto sistemos sutrikim\u0173 bei u\u017etikrinti patog\u0173 ir saug\u0173 darb\u0105.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Net ir nedideli darbo vietos pakeitimai gali tur\u0117ti didel\u0119 \u012ftak\u0105 darbuotojo sveikatai.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Taisyklinga s\u0117d\u0117jimo poza<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dirbant prie kompiuterio rekomenduojama laikytis \u0161i\u0173 princip\u0173:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nugara remiasi \u012f k\u0117d\u0117s atlo\u0161\u0105, i\u0161laikomas nat\u016bralus juosmens linkis.<\/li>\n\n\n\n<li>Pe\u010diai atpalaiduoti, nenukelti \u012f vir\u0161\u0173.<\/li>\n\n\n\n<li>Alk\u016bn\u0117s sulenktos ma\u017edaug 90\u00b0 kampu ir laikomos arti k\u016bno.<\/li>\n\n\n\n<li>Dilbiai remiasi \u012f stal\u0105 arba porankius.<\/li>\n\n\n\n<li>Rie\u0161ai ties\u016bs, nelinksta \u012f vir\u0161\u0173 ar apa\u010di\u0105.<\/li>\n\n\n\n<li>Klubai ir keliai sudaro apie 90\u00b0 kamp\u0105.<\/li>\n\n\n\n<li>P\u0117dos pilnai remiasi \u012f grindis arba pakoj\u012f.<\/li>\n\n\n\n<li>Monitoriaus vir\u0161utinis kra\u0161tas yra aki\u0173 lygyje.<\/li>\n\n\n\n<li>Atstumas iki ekrano \u2013 apie 50\u201370 cm (i\u0161tiestos rankos atstumas).<\/li>\n\n\n\n<li>Klaviat\u016bra ir pel\u0117 laikomos arti k\u016bno, kad nereik\u0117t\u0173 siekti.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Da\u017eniausios netaisyklingos laikysenos<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Netinkama darbo poza ilgainiui didina raumen\u0173 \u012ftamp\u0105 ir gali sukelti l\u0117tinius skausmus.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Da\u017eniausios klaidos:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>galva nuolat palenkta \u012f priek\u012f;<\/li>\n\n\n\n<li>susik\u016bprin\u0119 pe\u010diai;<\/li>\n\n\n\n<li>pasilenkimas link monitoriaus;<\/li>\n\n\n\n<li>sukry\u017eiuotos kojos ilg\u0105 laik\u0105;<\/li>\n\n\n\n<li>rie\u0161\u0173 atramos nebuvimas;<\/li>\n\n\n\n<li>monitorius pastatytas per \u017eemai arba per auk\u0161tai.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Jud\u0117jimas \u2013 b\u016btina darbo dienos dalis<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Net ir idealiai \u012frengta darbo vieta nepakei\u010dia jud\u0117jimo. Specialistai rekomenduoja:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kas 30\u201360 minu\u010di\u0173 trumpam atsistoti;<\/li>\n\n\n\n<li>kas 1\u20132 valandas padaryti 2\u20135 minu\u010di\u0173 aktyvi\u0105 pertrauk\u0105;<\/li>\n\n\n\n<li>keisti k\u016bno pad\u0117t\u012f kuo da\u017eniau;<\/li>\n\n\n\n<li>pasivaik\u0161\u010dioti kalbant telefonu;<\/li>\n\n\n\n<li>jei \u012fmanoma \u2013 dal\u012f darbo atlikti stovint.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Trump\u0173 pertrauk\u0117li\u0173 pratimai<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160iuos pratimus galima atlikti darbo vietoje be specialios \u012frangos.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Kaklo tempimas<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>L\u0117tai palenkite galv\u0105 link vieno peties.<\/li>\n\n\n\n<li>Pajuskite lengv\u0105 tempim\u0105 prie\u0161ingoje kaklo pus\u0117je.<\/li>\n\n\n\n<li>I\u0161laikykite 15\u201320 sekund\u017ei\u0173.<\/li>\n\n\n\n<li>Pakartokite \u012f kit\u0105 pus\u0119.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Kartokite 2\u20133 kartus.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Pe\u010di\u0173 sukimai<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pakelkite pe\u010dius auk\u0161tyn.<\/li>\n\n\n\n<li>Sukite juos atgal ir \u017eemyn dideliu ratu.<\/li>\n\n\n\n<li>Atlikite 10 sukim\u0173.<\/li>\n\n\n\n<li>Pakartokite sukdami \u012f priek\u012f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. Kr\u016btin\u0117s atv\u0117rimas<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sunerkite rankas u\u017e nugaros.<\/li>\n\n\n\n<li>\u0160velniai atitraukite pe\u010dius atgal.<\/li>\n\n\n\n<li>Pakelkite kr\u016btin\u0119.<\/li>\n\n\n\n<li>I\u0161laikykite 20 sekund\u017ei\u0173.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Pratimas padeda suma\u017einti susik\u016bprinim\u0105.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Nugaros tempimas<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>I\u0161tieskite rankas prie\u0161 save.<\/li>\n\n\n\n<li>Sunerkite delnus.<\/li>\n\n\n\n<li>Apvalinkite vir\u0161utin\u0119 nugaros dal\u012f.<\/li>\n\n\n\n<li>Tempim\u0105 i\u0161laikykite 20 sekund\u017ei\u0173.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">5. Liemens pasukimai<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Atsis\u0117skite tiesiai.<\/li>\n\n\n\n<li>Vien\u0105 rank\u0105 pad\u0117kite ant prie\u0161ingos \u0161launies.<\/li>\n\n\n\n<li>L\u0117tai pasukite liemen\u012f.<\/li>\n\n\n\n<li>I\u0161laikykite 15 sekund\u017ei\u0173.<\/li>\n\n\n\n<li>Pakartokite \u012f kit\u0105 pus\u0119.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">6. Rie\u0161\u0173 tempimas<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>I\u0161tieskite rank\u0105 \u012f priek\u012f.<\/li>\n\n\n\n<li>Kita ranka \u0161velniai patraukite pir\u0161tus \u017eemyn.<\/li>\n\n\n\n<li>Palaikykite 15 sekund\u017ei\u0173.<\/li>\n\n\n\n<li>Tuomet pir\u0161tus patraukite auk\u0161tyn.<\/li>\n\n\n\n<li>Pakartokite kitai rankai.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">7. Blauzd\u0173 aktyvinimas<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S\u0117dint pakelkite kulnus nuo grind\u0173.<\/li>\n\n\n\n<li>Tada pakelkite koj\u0173 pir\u0161tus.<\/li>\n\n\n\n<li>Kartokite 20\u201330 kart\u0173.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Tai gerina kraujotak\u0105 kojose.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">8. Atsistojimo pratimas<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Atsistokite nuo k\u0117d\u0117s.<\/li>\n\n\n\n<li>Atsis\u0117skite neatsiremdami rankomis.<\/li>\n\n\n\n<li>Kartokite 10\u201315 kart\u0173.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Pratimas stiprina \u0161laun\u0173 ir s\u0117dmen\u0173 raumenis.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">20\u201320\u201320 taisykl\u0117 akims<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ilgai dirbant kompiuteriu pavargsta ne tik nugara, bet ir akys.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kas 20 minu\u010di\u0173:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>nukreipkite \u017evilgsn\u012f \u012f objekt\u0105, esant\u012f ma\u017edaug u\u017e 20 p\u0117d\u0173 (apie 6 metr\u0173);<\/li>\n\n\n\n<li>\u017ei\u016br\u0117kite \u012f j\u012f bent 20 sekund\u017ei\u0173.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Taip suma\u017einamas aki\u0173 nuovargis ir sausumas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Darbo vietos ergonomika n\u0117ra vien patogi k\u0117d\u0117 ar tinkamo auk\u0161\u010dio stalas. Tai kasdieni\u0173 \u012fpro\u010di\u0173 visuma, padedanti i\u0161vengti raumen\u0173 ir skeleto sistemos sutrikim\u0173, ma\u017einti nuovarg\u012f bei gerinti darbo kokyb\u0119. Taisyklinga laikysena, reguliarios aktyvios pertrauk\u0117l\u0117s ir keli paprasti tempimo pratimai gali tapti veiksmingu, ta\u010diau da\u017enai ne\u012fvertinamu ginklu kovoje su profesin\u0117mis traumomis. Investicija \u012f ergonomik\u0105 \u2013 tai investicija \u012f darbuotoj\u0173 sveikat\u0105, ger\u0105 savijaut\u0105 ir ilgalaik\u012f darbingum\u0105.<\/p>\n\n\n\n<p class=\"has-text-align-right wp-block-paragraph\"><em>Pareng\u0117 visuomen\u0117s sveikatos specialist\u0117 Indr\u0117 Biemolt <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0160iuolaikin\u0117je darbo aplinkoje vis daugiau \u017emoni\u0173 did\u017ei\u0105j\u0105 dienos dal\u012f praleid\u017eia s\u0117d\u0117dami prie kompiuterio. Nors toks darbas atrodo fizi\u0161kai lengvas, ilgalaikis s\u0117d\u0117jimas ir netinkama darbo vietos ergonomika gali tapti viena pagrindini\u0173 kaklo, pe\u010di\u0173, nugaros bei rie\u0161\u0173 skausm\u0173 prie\u017eas\u010di\u0173. Tinkamai \u012frengta darbo vieta ir trumpi aktyv\u016bs judesiai dienos metu padeda suma\u017einti traum\u0173 rizik\u0105, gerina savijaut\u0105 ir didina [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":11439,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-11438","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-naujienos"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=\/wp\/v2\/posts\/11438","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=11438"}],"version-history":[{"count":1,"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=\/wp\/v2\/posts\/11438\/revisions"}],"predecessor-version":[{"id":11440,"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=\/wp\/v2\/posts\/11438\/revisions\/11440"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=\/wp\/v2\/media\/11439"}],"wp:attachment":[{"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=11438"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=11438"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=11438"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}