{"id":934,"date":"2022-02-08T12:20:42","date_gmt":"2022-02-08T10:20:42","guid":{"rendered":"https:\/\/tartuh.ee\/tervist\/?p=934"},"modified":"2022-02-08T14:35:02","modified_gmt":"2022-02-08T12:35:02","slug":"kuidas-sailitada-oma-silmade-tervis-distantsoppe-ajal","status":"publish","type":"post","link":"https:\/\/tartuh.ee\/tervist\/kuidas-sailitada-oma-silmade-tervis-distantsoppe-ajal\/","title":{"rendered":"Kuidas s\u00e4ilitada oma silmade tervis distants\u00f5ppe ajal?"},"content":{"rendered":"\n<p><strong>Marit-Jenna Seppar, <em>f\u00fcsioterapeudi \u00f5ppekava 1. kursuse \u00fcli\u00f5pilane<\/em><\/strong><\/p>\n\n\n\n<p>Distants\u00f5pe on kestnud juba \u00fcpris kaua ning kindlasti iga\u00fcks, kes on kogenud t\u00f6\u00f6d arvuti taga sellel ajal, teab v\u00f5i on m\u00f5elnud, kuidas s\u00e4ilitada oma silmade tervis sel keerulisel ajal.<\/p>\n\n\n\n<p>Siinkohal jagan paar n\u00e4pun\u00e4idet ja tutvustan ka harjutusi, mis aitavad leevendada silmas tekkinud pinget.<\/p>\n\n\n\n<p>Esimene nipp, mida arvatavasti k\u00f5ik teavad, on t\u00f6\u00f6tamine valgusk\u00fcllases ruumis. T\u00f6\u00f6koht peab olema h\u00e4sti valgustatud selleks, et silm ei peaks pingutama veelgi rohkem, et lihtsalt n\u00e4ha klaviatuuri. Piisab ka lihtsalt \u00fclipikast loengust v\u00f5i veelgi pikemast kodut\u00f6\u00f6st, et silmad v\u00e4siks.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"2250\" src=\"https:\/\/tartuh.ee\/tervist\/wp-content\/uploads\/2022\/02\/silmad_pexels-nataliya-vaitkevich2.jpg\" alt=\"\" class=\"wp-image-937\"\/><figcaption><br>Foto: Pexels\/nataliya-vaitkevich<\/figcaption><\/figure>\n\n\n\n<p>Teiseks, neil, kellel esineb silma kuivus pikemaajalise pingutuse j\u00e4rel, on vaja leida niisutavad tilgad, enne ostmist kindlasti p\u00f6\u00f6rduda silmaarsti poole.<\/p>\n\n\n\n<p>Kolmandaks soovitan iga p\u00e4ev teha harjutusi, mis on suunatud pinge maandamiseks silmades ja nende \u00fcmber olevates lihastes. Selleks on olemas spetsiaalsed \u00e4pid, mida saab telefoni laadida ning iga p\u00e4ev kodus teha, isiklikult kasutan neid enne magamaminemist.<\/p>\n\n\n\n<p>J\u00e4rgmisena sooviksin tuua n\u00e4iteid harjutustest, mis leevendavad pingeid silmades:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Siruta k\u00e4si enda ette v\u00e4lja, p\u00f6ial silmade k\u00f5rgusel ja suunatud lakke (\u201elike\u201d positsioon). \u00dcks silm on kinni, teine on fokusseeritud p\u00f6idlale. Seej\u00e4rel pane teine silm kinni ja esimene vaatab p\u00f6ialt. Niiviisi vaheldumisi, 10 korda kummagi silmaga.<\/li><li>Fokusseeri oma pilk mingil konkreetsel objektil, mis asub l\u00e4hedal, silmade k\u00f5rgusel, n\u00e4iteks pastakaots, mida saab hoida k\u00e4es. Seej\u00e4rel fokusseeri pilk mingil kaugel asuval objektil, n\u00e4iteks ukselink koridoris (peab olema valgustatud!). J\u00e4lle 10 korda ja vaheldumisi.<\/li><li>Kata avatud silmad oma peopesadega ning pimedas p\u00fc\u00fca \u201el\u00f5dvestada\u201d oma silmad (see ei ole v\u00f5rdne tule kustutamisega ruumis).<\/li><\/ul>\n\n\n\n<p>K\u00f5ikide harjutuste l\u00f5pus on kindlasti vaja l\u00f5dvestada. Mis puudutab silmi, siis seda saab teha \u00f5rna massaa\u017eiga. Sule silmad ning masseeri \u00f5rnalt silmi ja nende \u00fcmbrust. V\u00e4ldi valutunde tekkimist!<\/p>\n\n\n\n<p>Kanna hoolt oma tervise eest ja tervis ei vea sind alt!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Marit-Jenna Seppar, f\u00fcsioterapeudi \u00f5ppekava 1. kursuse \u00fcli\u00f5pilane Distants\u00f5pe on kestnud juba \u00fcpris kaua ning kindlasti iga\u00fcks, kes on kogenud t\u00f6\u00f6d arvuti taga sellel ajal, teab v\u00f5i on m\u00f5elnud, kuidas s\u00e4ilitada oma silmade tervis sel keerulisel ajal. Siinkohal jagan paar n\u00e4pun\u00e4idet ja tutvustan ka harjutusi, mis aitavad leevendada silmas tekkinud pinget. Esimene nipp, mida arvatavasti k\u00f5ik [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":940,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_theme","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"ppma_author":[33],"class_list":["post-934","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-aktuaalne","wpautop"],"authors":[{"term_id":33,"user_id":2,"is_guest":0,"slug":"jaanika-niinepuu","display_name":"Jaanika Niinepuu, kommunikatsioonijuht","avatar_url":"https:\/\/secure.gravatar.com\/avatar\/3429ecb05f7ecdce2d6903530c5181ef472cbce200e16335243a11355bc44b13?s=96&d=blank&r=g","0":null,"1":"","2":"","3":"","4":"","5":"","6":"","7":"","8":""}],"_links":{"self":[{"href":"https:\/\/tartuh.ee\/tervist\/wp-json\/wp\/v2\/posts\/934","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tartuh.ee\/tervist\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tartuh.ee\/tervist\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tartuh.ee\/tervist\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/tartuh.ee\/tervist\/wp-json\/wp\/v2\/comments?post=934"}],"version-history":[{"count":4,"href":"https:\/\/tartuh.ee\/tervist\/wp-json\/wp\/v2\/posts\/934\/revisions"}],"predecessor-version":[{"id":941,"href":"https:\/\/tartuh.ee\/tervist\/wp-json\/wp\/v2\/posts\/934\/revisions\/941"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tartuh.ee\/tervist\/wp-json\/wp\/v2\/media\/940"}],"wp:attachment":[{"href":"https:\/\/tartuh.ee\/tervist\/wp-json\/wp\/v2\/media?parent=934"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tartuh.ee\/tervist\/wp-json\/wp\/v2\/categories?post=934"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tartuh.ee\/tervist\/wp-json\/wp\/v2\/tags?post=934"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/tartuh.ee\/tervist\/wp-json\/wp\/v2\/ppma_author?post=934"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}