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Do this Movement to Reduce Neck and Knee Pain during WFH

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Do this Movement to Reduce Neck and Knee Pain during WFH

Windowofworld.com – It’s been quite a while, some people have implemented WFH or workfromhomes to reduce the potential for the spread of Covid-19.

During WFH, sitting in the same position for a long time without stretching can cause the neckbone to stiffen and the knees to become less motionless. This, in turn, causes neck and knee pain.

To reduce the pain during WFH, you can follow the movements recommended by a Sports Medicine Specialist, dr. Michael Triangto, Sp.KO.

Following are the movement instructions that Popmama.com has described.

1. Raised the chin

To treat neck pain, try a chin lift like this.

  • Sit on the chair.
  • Bring your palms together and place them under the chin.
  • Push your chin up so that your head looks up.
  • Stay in position and count from one to five.

2. Lower your head

Next, follow these head bowing movements to reduce neck pain.

  • Keep your head down.
  • Put both hands above your head and press lightly.
  • Stay in position and count from one to five.

3. Push the face to the right and left

Then, alternately push your face to the right and left to reduce neck pain.

  • Place your hand under your cheek or near your chin and push it to the right side.
  • Stay in position and count from one to five.
  • Repeat the above steps to push the face to the left.

4. Tilt your head right and left

Next, tilt your head right and left to treat neck pain.

  • Tilt your head to the right.
  • Raise your right hand and put it on your left head.
  • Stay in position and count from one to five.
  • Repeat the above steps to tilt your head to the left.

5. The body is slightly bent and both hands hold the pedestal

To reduce pain in the knee, do stretches like this.

  • Stand up, then bend down a little.
  • Put both hands on the table (as support).
  • Open both feet wider than the hands that are resting.
  • Slowly lower your body and bend your right knee, then hold it for a while (keep your chest upright).
  • Returning to starting position, repeat the movement for the left knee.

Now, by trying these movements, hopefully your neck and knee pain will decrease so you can return to doing WFH comfortably.

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