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Assalamualaikum Wr. Wb.


this article is use for people who always work in the from of computer everyday. you must be always have a problem with your shoulder, neck and a hand isn’t it? now to release that pain usually we always move that part.

now I want to tell you the right move…I will teach you how to do a simple exercise even when we in sit position.

  • One of the biggest injury risk factors is static posture.
  • Try to spend at least 5 minutes every hour away from your computer.
  • Remember to ONLY stretch to the point of mild tension.
  • Try to incorporate the stretches into your daily routine.
  • This slide provides some illustrations of simple active stretches to perform at the office.
Hand Exercises
Tightly clench your hand into a fist and release, fanning out the fingers. Repeat 3 times

Shoulder Exercise
Stand up straight, place your right hand on your left shoulder and move your head back  gently.  Do the same thing for the right shoulder

Head and Neck Exercises

  • Move head sideways from left to right and back to left
  • Move head backwards and then forward


I this article may be useful…….



  1. I really interested in your post. Actually I posted a similar related article in my blog regarding this issue. What is your opinion about it?


    • I think its very good article in your blog, very intersting…thanks for your comment.

  2. Bagus jg..ga smua orang tuh tau cara peregangan yg bs dilakukan hanya bbrp menit aja…

  3. Bagus jg tuh…ga smua orang tau streching ky gini…
    Sip sip sip….

  4. eh nong gw wkt sekola akupunktur diajarin metode ini loh sama SpKO.. not bad jg sih, dan cara dulu wkt senam skj yg disentak2in udah ga boleh lg..

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