It is exhausting to exercise as the temperature goes up over 30 ℃, and we tend to stay indoors to stay cool. However, the proper amount of exercise is necessary to maintain your health. If you are not a fan of active workout, try this easy-to-do indoor stretching regimen.   #1 Forearm Stretching Sit on a chair with your back straightened. Lower your arms to the side comfortably. Raise your arms straight up and lower them to the side. Repeat this for 30 times. #2 Arm Stretching   Sit on a chair with your back straightened. Lift your arms to the side and make a fist. With your arms at shoulder width, bend your elbows 90° upward and lower them to their original position. Repeat this for 30 times. #3 Arm & Shoulder Muscle Relaxation   Sit on a chair with your back straightened. Swing your arms greatly as you are rowing a boat. Repeat this for 30 times. #4 Chest Muscle Strengthening   Sit on a chair in the same position as arm stretching in #2. Gather your arms towards each other keeping your elbows to the shoulder height, and return to the original position. Repeat this for 30 times. #5 Thigh Stretching I   Sit on a chair with your back straightened. Lower your arms to the side comfortably and gather your knees together. Raise your left knee to your chest first and alternate it with your right knee. Repeat this for 30 times. #6 Thigh Stretching II   Sit on a chair with your back straightened. Grab front edge of a chair with both hands. Spread your legs to the side and gather them back to the front of a chair while keeping your knees bent 90°. Repeat this for 30 times. #7 Leg Stretching I   Sit on a chair with your back straightened. Gather your legs together and grab each side of a chair with your hands. Lift your knees to your stomach. Hold the position for 10 seconds and lower your knees. Repeat this for 10 times. #8 Leg Stretching II   Place your left leg on a chair. Interlock your fingers together and place them on the top of the left knee. Lower your upper body towards to your left knees without bending your right knees. Maintain the position for 10 seconds.     Original Posting written in Korean   www.orbis.co.kr Translated by Korea Medical Hub  

Carpal Tunnel Syndrome is idiopathic median neuropathy at the carpal tunnel. It is a common disorder for office workers who spend a long period of time typing in front of a computer.   The compression of median nerve causes Carpal Tunnel Syndrome There is a tunnel-shaped space surrounded by bones and ligaments inside the wrist where the median nerve passes through. Excessive use of wrists causes tendons to get swollen, and then compress the median nerve. The main symptom of CTS is intermittent numbness of the thumb, index, long and radial half of the ring finger, and the numbness often occurs at night since people tend to sleep with flexed wrists.   Many office workers and housewives suffer from CTS CTS is common among office workers and housewives since they tend to over-use their wrists. If they mis-judge the symptom of numbness due to poor circulation and take medicine to improve their circulation, it may cause various complications including gastrointestinal bleeding, thus, it is critical to get diagnosis from professionals if you experience any numbness or tingling sensation on your hands.   How to Self-Diagnose CTS 1. Place the back of your hands against each other, and bend the wrists 90 degrees. 2. Maintain the position for 1 minute to check if you feel any numbness. (The tunnel space decreases and the median nerve is compressed when your wrists are flexed, thus, numbness may get worse if you have CTS.)   Good Wrist Exercise for CTS It is recommended to massage with a warm pack in order to relax wrist muscles to prevent Carpal Tunnel Syndrome.     [Wrist Rotation] 1. Relax your shoulders and wrists. 2. Interlock fingers both hands to 1 knuckle length. 3. Place a small ball between the palms or pretend there is a ball. 4. Rotate your wrists clockwise and counter-clockwise for 3 minutes each.   [Flex your wrists] 1. Put your arms forward without bending your elbows while your palms are facing up. 2. Take a deep breathe and hold it in for a few seconds and bend down fingers except thumb with other hand. 3. Maintain this position for 5 seconds and breathe out slowly. 4. Repeat 5 times for both hands.     Written by Chae-Young Cho Original Source in Korean http://www.brainmedia.co.kr/brainWorldMedia/ContentView.aspx?contIdx=7662&fromMenu=subMain&menuCd=BrainHealth Translated by Korea Medical Hub