{"id":37057,"date":"2025-07-16T14:18:05","date_gmt":"2025-07-16T07:18:05","guid":{"rendered":"https:\/\/www.intouchmedicare.com\/?p=37057"},"modified":"2025-10-16T16:53:45","modified_gmt":"2025-10-16T09:53:45","slug":"office-syndrome-prevention-exercises-en","status":"publish","type":"post","link":"https:\/\/www.intouchmedicare.com\/en\/office-syndrome-prevention-exercises-en","title":{"rendered":"Simple Exercises to Lessen Office Syndrome-related Aches and Pains"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Proper and simple office syndrome exercises can help you relax and ease tense muscles. This article can help prevent chronic symptoms by showing you simple stretches you can perform immediately, even on hectic days, in an era where many people spend hours each day in front of a computer!<\/span><\/p>\n<div class=\"row\"  id=\"row-1454745802\">\n\n\t<div id=\"col-1363087389\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1925132332\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"751\" height=\"591\" src=\"https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/What-is-office-syndrome-1.webp\" class=\"attachment-large size-large\" alt=\"What is office syndrome\" srcset=\"https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/What-is-office-syndrome-1.webp 751w, https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/What-is-office-syndrome-1-300x236.webp 300w\" sizes=\"auto, (max-width: 751px) 100vw, 751px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1925132332 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1544307411\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2><b>What is office syndrome?<\/b><\/h2>\n<p><span style=\"text-decoration: underline; color: #4f9111;\"><a style=\"color: #4f9111; text-decoration: underline;\" href=\"https:\/\/www.intouchmedicare.com\/en\/office-syndrome-en\">Office Syndrome<\/a><\/span> is a chronic condition characterized by pain in the neck, shoulders, back, or wrists due to prolonged and repetitive computer use and improper posture.<\/p>\n<p><span style=\"color: #ff0000;\">If left untreated for a long time, the symptoms may worsen and develop into headaches and numbness in the arms and hands.\u00a0<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"text-center\"><div class=\"is-divider divider clearfix\" style=\"margin-top:20px;margin-bottom:20px;max-width:2000px;height:1px;\"><\/div><\/div>\n<h2><b>Self-stretching exercises for office syndrome<\/b><\/h2>\n<div class=\"row row-dashed\"  id=\"row-1688940281\">\n\n\t<div id=\"col-64228336\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1850260828\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"409\" height=\"414\" src=\"https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/Side-neck-stretch.webp\" class=\"attachment-large size-large\" alt=\"Side neck stretch\" srcset=\"https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/Side-neck-stretch.webp 409w, https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/Side-neck-stretch-296x300.webp 296w\" sizes=\"auto, (max-width: 409px) 100vw, 409px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1850260828 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n<ol>\n<li>\n<h3><span style=\"color: #3366ff;\"><b>Side neck stretch<\/b><\/span><\/h3>\n<\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Sit up straight, tilt your head to one side, and gently use your opposite hand to increase the stretch. Hold for 15-20 seconds, then repeat on the other side.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400; color: #4f9111;\">This exercise help relax neck and shoulder muscles.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-240253039\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1257932044\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"410\" height=\"414\" src=\"https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/Shoulder-roll.webp\" class=\"attachment-large size-large\" alt=\"Shoulder roll\" srcset=\"https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/Shoulder-roll.webp 410w, https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/Shoulder-roll-297x300.webp 297w, https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/Shoulder-roll-150x150.webp 150w\" sizes=\"auto, (max-width: 410px) 100vw, 410px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1257932044 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n<ol start=\"2\">\n<li>\n<h3><span style=\"color: #3366ff;\"><b>Shoulder roll<\/b><\/span><\/h3>\n<\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roll your shoulders up, forward, and down in circular motion 10 times, and then roll them up, back, and down in circular motion 10 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400; color: #4f9111;\">This exercise helps relieve tension in the shoulders and shoulder blades\u00a0<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-974329104\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_679656159\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"410\" height=\"414\" src=\"https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/Back-and-chest-stretch.webp\" class=\"attachment-large size-large\" alt=\"Back and chest stretch\" srcset=\"https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/Back-and-chest-stretch.webp 410w, https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/Back-and-chest-stretch-297x300.webp 297w, https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/Back-and-chest-stretch-150x150.webp 150w\" sizes=\"auto, (max-width: 410px) 100vw, 410px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_679656159 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n<ol start=\"3\">\n<li>\n<h3><span style=\"color: #3366ff;\"><b>Back and chest stretch<\/b><\/span><\/h3>\n<\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand or sit with good posture, clasp your hands behind your back, and stretch your arms while arching your chest to feel the stretch in your chest and upper back. Hold this position for 15\u201320 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400; color: #4f9111;\">This exercise improves posture and reduces hunchback.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1930539036\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1364870175\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"409\" height=\"415\" src=\"https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/Spinal-twist.webp\" class=\"attachment-large size-large\" alt=\"Spinal twist\" srcset=\"https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/Spinal-twist.webp 409w, https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/Spinal-twist-296x300.webp 296w\" sizes=\"auto, (max-width: 409px) 100vw, 409px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1364870175 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n<ol start=\"4\">\n<li>\n<h3><span style=\"color: #3366ff;\"><b>Spinal twist<\/b><\/span><\/h3>\n<\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit straight in a chair, place your right hand on the back of the chair, and twist your upper body to the right while holding for 15\u201320 seconds. Then repeat the movement on the other side to complete the exercise.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400; color: #4f9111;\">This stretch relieves lower back pain.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-725366049\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1341857226\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"410\" height=\"415\" src=\"https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/Wrist-stretch.webp\" class=\"attachment-large size-large\" alt=\"Wrist stretch\" srcset=\"https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/Wrist-stretch.webp 410w, https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/Wrist-stretch-296x300.webp 296w\" sizes=\"auto, (max-width: 410px) 100vw, 410px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1341857226 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n<ol start=\"5\">\n<li>\n<h3><span style=\"color: #3366ff;\"><b>Wrist stretch<\/b><\/span><\/h3>\n<\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend one arm forward with your palm facing up, then use your other hand to gently pull your fingers down towards your body, holding for 10\u201315 seconds. Repeat the process on the other side after switching hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400; color: #4f9111;\">This stretch reduces wrist tension from mouse use.<\/span><\/li>\n<\/ul>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"text-center\"><div class=\"is-divider divider clearfix\" style=\"margin-top:20px;margin-bottom:20px;max-width:2000px;height:1px;\"><\/div><\/div>\n<h2><b>\u0e17\u0e33\u0e17\u0e48\u0e32\u0e1a\u0e23\u0e34\u0e2b\u0e32\u0e23\u0e2d\u0e2d\u0e1f\u0e1f\u0e34\u0e28\u0e0b\u0e34\u0e19\u0e42\u0e14\u0e23\u0e21\u0e1a\u0e48\u0e2d\u0e22\u0e41\u0e04\u0e48\u0e44\u0e2b\u0e19?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u0e04\u0e27\u0e23\u0e25\u0e38\u0e01\u0e02\u0e36\u0e49\u0e19\u0e22\u0e37\u0e14\u0e40\u0e2b\u0e22\u0e35\u0e22\u0e14\u0e2b\u0e23\u0e37\u0e2d\u0e17\u0e33\u0e17\u0e48\u0e32\u0e1a\u0e23\u0e34\u0e2b\u0e32\u0e23\u0e17\u0e38\u0e01 1\u20132 \u0e0a\u0e31\u0e48\u0e27\u0e42\u0e21\u0e07 \u0e40\u0e1e\u0e37\u0e48\u0e2d\u0e43\u0e2b\u0e49\u0e01\u0e25\u0e49\u0e32\u0e21\u0e40\u0e19\u0e37\u0e49\u0e2d\u0e44\u0e14\u0e49\u0e1e\u0e31\u0e01\u0e41\u0e25\u0e30\u0e25\u0e14\u0e2d\u0e32\u0e01\u0e32\u0e23\u0e15\u0e36\u0e07 <\/span><span style=\"font-weight: 400;\">\u0e2b\u0e32\u0e01\u0e21\u0e35\u0e2d\u0e32\u0e01\u0e32\u0e23\u0e1b\u0e27\u0e14\u0e40\u0e23\u0e37\u0e49\u0e2d\u0e23\u0e31\u0e07\u0e04\u0e27\u0e23\u0e1b\u0e23\u0e36\u0e01\u0e29\u0e32\u0e41\u0e1e\u0e17\u0e22\u0e4c\u0e2b\u0e23\u0e37\u0e2d\u0e17\u0e33<\/span><span style=\"font-weight: 400; color: #4f9111;\">\u0e01\u0e32\u0e22\u0e20\u0e32\u0e1e\u0e1a\u0e33\u0e1a\u0e31\u0e14<\/span><span style=\"font-weight: 400;\">\u0e23\u0e48\u0e27\u0e21\u0e14\u0e49\u0e27\u0e22<\/span><\/p>\n<div class=\"text-center\"><div class=\"is-divider divider clearfix\" style=\"margin-top:20px;margin-bottom:20px;max-width:2000px;height:1px;\"><\/div><\/div>\n<div class=\"row\"  id=\"row-1935674407\">\n\n\t<div id=\"col-496738408\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_897852253\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"708\" src=\"https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/Precautions-when-performing-office-syndrome-exercises.webp\" class=\"attachment-large size-large\" alt=\"\" srcset=\"https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/Precautions-when-performing-office-syndrome-exercises.webp 900w, https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/Precautions-when-performing-office-syndrome-exercises-300x236.webp 300w, https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/07\/Precautions-when-performing-office-syndrome-exercises-768x604.webp 768w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_897852253 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-687728763\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2><strong><span style=\"font-family: kanit;\">How often should you do office syndrome exercises?<\/span><\/strong><\/h2>\n<p>Before performing office syndrome exercises, you must sit or stand in the correct position. You should sit with your back straight and your feet flat on the floor, which helps maintain proper spinal alignment and avoids incorrect tilting.<\/p>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<blockquote>\n<p><span style=\"color: #3366ff;\">When stretching for office syndrome, do it slowly and gently, holding each stretch for 10\u201320 seconds without any bouncing or jerking movements. Only stretch to the point where you feel a comfortable tension, not pain, and release gradually. Avoid pushing to the point of pain, as this can cause muscle injury.<\/span><\/p>\n<\/blockquote>\n<div class=\"message-box relative dark\" style=\"padding-top:15px;padding-bottom:15px;\"><div class=\"message-box-bg-image bg-fill fill\" ><\/div><div class=\"message-box-bg-overlay bg-fill fill\" style=\"background-color:rgb(230, 247, 205);\"><\/div><div class=\"container relative\"><div class=\"inner last-reset\">\n<div class=\"row align-middle align-center\"  id=\"row-13181479\">\n\n\t<div id=\"col-1149499148\" class=\"col medium-8 small-12 large-8\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p style=\"text-align: center;\"><span style=\"color: #4f9111;\">Exercises will be less effective if your desk, chair, or sitting posture is incorrect. <strong>Therefore, adjust your workspace with your desk at eye level, your chair to support your feet on the floor, and your back against the backrest.\u00a0<\/strong><\/span><\/p>\n<div class=\"text-center\"><div class=\"is-divider divider clearfix\" style=\"margin-top:10px;margin-bottom:10px;max-width:100px;height:2px;background-color:rgb(79, 145, 17);\"><\/div><\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<\/div><\/div><\/div>\n<div class=\"text-center\"><div class=\"is-divider divider clearfix\" style=\"margin-top:20px;margin-bottom:20px;max-width:2000px;height:1px;\"><\/div><\/div>\n<h2><b>Conclusion<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">While office syndrome is difficult to avoid due to long hours of work, regularly adjusting your sitting position, taking frequent breaks, and doing <\/span><b>simple exercises<\/b><span style=\"font-weight: 400;\"> are effective ways to prevent office syndrome and relieve muscle tension. Proactive habits like changing your posture every 1-2 hours, stretching and walking around, and performing simple exercises can significantly alleviate discomfort and prevent chronic pain. <\/span><\/p>\n<blockquote>\n<p><span style=\"font-weight: 400; color: #3366ff;\">To avoid long-term health issues, remember to correctly arrange your desk, change your sitting position, or see a doctor if you suffer from chronic pain.\u00a0<\/span><\/p>\n<\/blockquote>\n<div class=\"text-center\"><div class=\"is-divider divider clearfix\" style=\"margin-top:20px;margin-bottom:20px;max-width:2000px;height:1px;\"><\/div><\/div>\n\t<div id=\"text-661211943\" class=\"text\">\n\t\t\n<p style=\"text-align: center;\"><span style=\"font-family: kanit; font-size: 130%;\"><span style=\"line-height: 1.8; color: #808080;\">For more info and make appointment<\/span><\/span><\/p>\n\t\t\n<style>\n#text-661211943 {\n  font-size: 1.125rem;\n  line-height: 0.75;\n}\n<\/style>\n\t<\/div>\n\t\n<div class=\"row\"  id=\"row-1502771343\">\n\n\t<div id=\"col-713371442\" class=\"col hide-for-small medium-2 small-12 large-2\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-247351710\" class=\"col medium-8 small-12 large-8\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div id=\"stack-2543527839\" class=\"stack stack-col justify-center items-center\">\n\t\t\n<a href=\"tel:081-562-7722\" target=\"_blank\" class=\"button alert is-underline lowercase expand\" rel=\"noopener\" style=\"border-radius:99px;\">\n\t<i class=\"icon-phone\" aria-hidden=\"true\"><\/i>\t<span>Hot Line : 081-562-7722<\/span>\n\t<\/a>\n\n<a href=\"https:\/\/lin.ee\/QMQJPg\" target=\"_blank\" class=\"button primary is-underline lowercase expand\" rel=\"noopener\" style=\"border-radius:99px;\">\n\t<i class=\"icon-chat\" aria-hidden=\"true\"><\/i>\t<span>Chat on LINE @qns9056c<\/span>\n\t<\/a>\n\n<a href=\"https:\/\/wa.me\/66815627722\" target=\"_blank\" class=\"button primary is-underline lowercase expand\" rel=\"noopener\" style=\"border-radius:99px;\">\n\t<i class=\"icon-whatsapp\" aria-hidden=\"true\"><\/i>\t<span>Chat on Whatsapp<\/span>\n\t<\/a>\n\n<a href=\"https:\/\/www.m.me\/intouchmedicareclinic\" target=\"_blank\" class=\"button secondary is-underline lowercase expand\" rel=\"noopener\" style=\"border-radius:99px;\">\n\t<i class=\"icon-facebook\" aria-hidden=\"true\"><\/i>\t<span>Intouchmedicare<\/span>\n\t<\/a>\n\n\t\t\n<style>\n#stack-2543527839 > * {\n  --stack-gap: 1rem;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-120824375\" class=\"col hide-for-small medium-2 small-12 large-2\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"text-center\"><div class=\"is-divider divider clearfix\" style=\"margin-top:20px;margin-bottom:20px;max-width:2000px;height:1px;\"><\/div><\/div>\n\n\t<section class=\"section\" id=\"section_465013247\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n\t\t<div class=\"icon-box featured-box icon-box-left text-left is-large\"  style=\"margin:0px 0px 0px 0px;\">\n\t\t\t\t\t<div class=\"icon-box-img\" style=\"width: 80px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" >\n\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/05\/Panitta-Sakulkan-pt-16-300x300.png\" class=\"attachment-medium size-medium\" alt=\"\" srcset=\"https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/05\/Panitta-Sakulkan-pt-16-300x300.png 300w, https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/05\/Panitta-Sakulkan-pt-16-1024x1024.png 1024w, https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/05\/Panitta-Sakulkan-pt-16-150x150.png 150w, https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/05\/Panitta-Sakulkan-pt-16-768x768.png 768w, https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2025\/05\/Panitta-Sakulkan-pt-16.png 1251w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\t<div id=\"text-1160746901\" class=\"text\">\n\t\t\n<p><span style=\"font-family: prompt;\"><span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.intouchmedicare.com\/en\/pannita-sakulkun-en\"><span style=\"color: #4f9111; text-decoration: underline;\">PT.Pannita Sakulkun<\/span><\/a><\/span><br \/>\n<\/span><span style=\"font-family: prompt; font-size: 80%;\">Physical Therapist<\/span><br \/>\n\t\t\n<style>\n#text-1160746901 {\n  line-height: 1.2;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t<\/div>\n\t\n\t\n\t<div id=\"gap-1799541982\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-1799541982 {\n  padding-top: 10px;\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"text-82308837\" class=\"text\">\n\t\t\n<p><span style=\"font-size: 14pt; font-family: prompt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1039\" src=\"https:\/\/intouchmedicare.cc\/wp-content\/uploads\/2024\/10\/calendar.png\" alt=\"\" width=\"15\" height=\"15\" srcset=\"https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2024\/10\/calendar.png 256w, https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2024\/10\/calendar-150x150.png 150w\" sizes=\"auto, (max-width: 15px) 100vw, 15px\" \/> Latest edit : 16\/10\/2025<\/span><br \/>\n\t\t\n<style>\n#text-82308837 {\n  line-height: 0.9;\n  color: #4f9111;\n}\n#text-82308837 > * {\n  color: #4f9111;\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"text-442025369\" class=\"text\">\n\t\t\n<p><span style=\"font-size: 14pt; font-family: prompt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1040\" src=\"https:\/\/intouchmedicare.cc\/wp-content\/uploads\/2024\/10\/copy-writing.png\" alt=\"\" width=\"15\" height=\"15\" srcset=\"https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2024\/10\/copy-writing.png 256w, https:\/\/www.intouchmedicare.com\/wp-content\/uploads\/2024\/10\/copy-writing-150x150.png 150w\" sizes=\"auto, (max-width: 15px) 100vw, 15px\" \/> <span style=\"font-size: 75%;\">Images may be used without prior permission exclusively for educational or informational purposes, as long as proper credit is given to intouchmedicare.com<\/span><\/span><br \/>\n\t\t\n<style>\n#text-442025369 {\n  line-height: 1.15;\n  color: rgb(255, 0, 0);\n}\n#text-442025369 > * {\n  color: rgb(255, 0, 0);\n}\n@media (min-width:550px) {\n  #text-442025369 {\n    line-height: 1.15;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\n\t\t\n<style>\n#section_465013247 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n}\n<\/style>\n\t<\/section>\n\t\n","protected":false},"excerpt":{"rendered":"<p>Proper and simple office syndrome exercises can help you relax and ease tense muscles. This article can help prevent chronic symptoms by showing you simple stretches you can perform immediately, even on hectic days, in an era where many people spend hours each day in front of a computer! Self-stretching exercises for office syndrome \u0e17\u0e33\u0e17\u0e48\u0e32\u0e1a\u0e23\u0e34\u0e2b\u0e32\u0e23\u0e2d\u0e2d\u0e1f\u0e1f\u0e34\u0e28\u0e0b\u0e34\u0e19\u0e42\u0e14\u0e23\u0e21\u0e1a\u0e48\u0e2d\u0e22\u0e41\u0e04\u0e48\u0e44\u0e2b\u0e19?&#8230;<\/p>\n","protected":false},"author":4,"featured_media":37080,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[185],"tags":[],"class_list":["post-37057","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physical-therapy"],"_links":{"self":[{"href":"https:\/\/www.intouchmedicare.com\/en\/wp-json\/wp\/v2\/posts\/37057","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.intouchmedicare.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.intouchmedicare.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.intouchmedicare.com\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.intouchmedicare.com\/en\/wp-json\/wp\/v2\/comments?post=37057"}],"version-history":[{"count":0,"href":"https:\/\/www.intouchmedicare.com\/en\/wp-json\/wp\/v2\/posts\/37057\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.intouchmedicare.com\/en\/wp-json\/wp\/v2\/media\/37080"}],"wp:attachment":[{"href":"https:\/\/www.intouchmedicare.com\/en\/wp-json\/wp\/v2\/media?parent=37057"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.intouchmedicare.com\/en\/wp-json\/wp\/v2\/categories?post=37057"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.intouchmedicare.com\/en\/wp-json\/wp\/v2\/tags?post=37057"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}