{"id":15756,"date":"2022-09-15T18:44:44","date_gmt":"2022-09-15T11:44:44","guid":{"rendered":"https:\/\/www.sejasa.com\/blog\/?p=15756"},"modified":"2024-02-23T14:00:36","modified_gmt":"2024-02-23T07:00:36","slug":"5-metode-untuk-pijat-pundak-yang-pegal","status":"publish","type":"post","link":"https:\/\/www.sejasa.com\/blog\/5-metode-untuk-pijat-pundak-yang-pegal\/","title":{"rendered":"5 Metode untuk Pijat Pundak yang Pegal"},"content":{"rendered":"\r\n<p>Pundak atau bahu merupakan bagian tubuh yang sering dirasa pegal akibat mengangkat beban berat atau kelelahan fisik. Untuk mengurangi rasa pegal tersebut, Anda dapat melakukan beberapa gerakan<a href=\"https:\/\/www.sejasa.com\/form\/sejasa\/body-massage-request\/new?utm_source=Blog&amp;utm_medium=Article&amp;utm_campaign=5-metode-untuk-pijat-pundak-yang-pegal\"> pijat<\/a> pundak secara sederhana. Dengan begitu, bisa mengatasi ketegangan otot pada area bahu.<\/p>\r\n\r\n\r\n\r\n<p>Namun sebelum mengetahui metode pijat untuk pundak, alangkah lebih baik jika mengetahui faktor penyebab pundak bisa pegal.\u00a0<\/p>\r\n\r\n\r\n\r\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Daftar Isi<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69eae2212420e\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69eae2212420e\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.sejasa.com\/blog\/5-metode-untuk-pijat-pundak-yang-pegal\/#Penyebab_Pundak_Pegal\" >Penyebab Pundak Pegal<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.sejasa.com\/blog\/5-metode-untuk-pijat-pundak-yang-pegal\/#Postur_tubuh_yang_buruk\" >Postur tubuh yang buruk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.sejasa.com\/blog\/5-metode-untuk-pijat-pundak-yang-pegal\/#Pundak_lelah_akibat_pemakaian_berlebihan\" >Pundak lelah akibat pemakaian berlebihan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.sejasa.com\/blog\/5-metode-untuk-pijat-pundak-yang-pegal\/#Terkilir_atau_keseleo\" >Terkilir atau keseleo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.sejasa.com\/blog\/5-metode-untuk-pijat-pundak-yang-pegal\/#Pundak_kaku\" >Pundak kaku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.sejasa.com\/blog\/5-metode-untuk-pijat-pundak-yang-pegal\/#Osteoarthritis\" >Osteoarthritis<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.sejasa.com\/blog\/5-metode-untuk-pijat-pundak-yang-pegal\/#Metode_Pijat_Pundak\" >Metode Pijat Pundak<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.sejasa.com\/blog\/5-metode-untuk-pijat-pundak-yang-pegal\/#Metode_RICE\" >Metode RICE<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.sejasa.com\/blog\/5-metode-untuk-pijat-pundak-yang-pegal\/#Gerakan_1\" >Gerakan 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.sejasa.com\/blog\/5-metode-untuk-pijat-pundak-yang-pegal\/#Gerakan_2\" >Gerakan 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.sejasa.com\/blog\/5-metode-untuk-pijat-pundak-yang-pegal\/#Gerakan_3\" >Gerakan 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.sejasa.com\/blog\/5-metode-untuk-pijat-pundak-yang-pegal\/#Gerakan_4\" >Gerakan 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.sejasa.com\/blog\/5-metode-untuk-pijat-pundak-yang-pegal\/#Gerakan_5\" >Gerakan 5<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Penyebab_Pundak_Pegal\"><\/span>Penyebab Pundak Pegal<span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n\r\n\r\n\r\n<p>Sakit dan pegal pada bagian pundak merupakan hal yang umum terjadi. Namun, Anda harus mengetahui penyebabnya agar dapat mengatasinya sesegera mungkin. Dengan begitu, rasa pegal yang dirasa tidak berujung pada diagnosa penyakit yang parah. Berikut adalah beberapa faktor yang menyebabkan pundak terasa pegal:<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Postur_tubuh_yang_buruk\"><\/span>Postur tubuh yang buruk<span class=\"ez-toc-section-end\"><\/span><\/h3>\r\n\r\n\r\n\r\n<p>Postur tubuh yang kurang baik seperti membungkuk di balik meja kerja, dapat menyebabkan pegal. Saat kondisi tubuh membungkuk, akan membebani pundak sehingga Anda akan merasakan pegal.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pundak_lelah_akibat_pemakaian_berlebihan\"><\/span>Pundak lelah akibat pemakaian berlebihan<span class=\"ez-toc-section-end\"><\/span><\/h3>\r\n\r\n\r\n\r\n<p>Apabila Anda sering menggunakan pundak untuk kegiatan berat seperti berolahraga dan membawa beban, maka jaringan halus di dalam persendian akan mudah rusak. Keadaan ini akan membuat sendi pada area pundak lelah dan terasa pegal yang berkepanjangan.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Terkilir_atau_keseleo\"><\/span>Terkilir atau keseleo<span class=\"ez-toc-section-end\"><\/span><\/h3>\r\n\r\n\r\n\r\n<p>Cidera pada jaringan yang ada di antara persendian akan menyebabkan pundak terasa pegal bahkan nyeri. Ini dapat disebabkan oleh hantaman keras pada area pundak, baik itu akibat kecelakaan maupun terjatuh.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pundak_kaku\"><\/span>Pundak kaku<span class=\"ez-toc-section-end\"><\/span><\/h3>\r\n\r\n\r\n\r\n<p>Kondisi pundak kaku dapat mengakibatkan pundak terasa sulit bergerak. Kondisi ini bisa terjadi akibat penebalan dan pengetatan jaringan di bahu karena aktivitas yang berat.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Osteoarthritis\"><\/span>Osteoarthritis<span class=\"ez-toc-section-end\"><\/span><\/h3>\r\n\r\n\r\n\r\n<p>Ini merupakan istilah untuk pundak terasa berat akibat pengapuran sendi. Umumnya, keadaan ini dirasakan oleh siapapun yang memasuki usia 40 tahun. Kondisi ini bisa menyebabkan terbentuknya tonjolan tulang baru, sehingga menimbulkan rasa nyeri dan pegal pada pundak.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Metode_Pijat_Pundak\"><\/span>Metode Pijat Pundak<span class=\"ez-toc-section-end\"><\/span><\/h2>\r\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-15759\" src=\"https:\/\/www.sejasa.com\/blog\/wp-content\/uploads\/2022\/09\/shutterstock_1677215335.jpg\" alt=\"terapis sedang melakukan pemijatan pundah pada seseorang\" width=\"1000\" height=\"563\" srcset=\"https:\/\/www.sejasa.com\/blog\/wp-content\/uploads\/2022\/09\/shutterstock_1677215335.jpg 1000w, https:\/\/www.sejasa.com\/blog\/wp-content\/uploads\/2022\/09\/shutterstock_1677215335-300x169.jpg 300w, https:\/\/www.sejasa.com\/blog\/wp-content\/uploads\/2022\/09\/shutterstock_1677215335-533x300.jpg 533w, https:\/\/www.sejasa.com\/blog\/wp-content\/uploads\/2022\/09\/shutterstock_1677215335-768x432.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p>\r\n\r\n\r\n\r\n<p>Untuk mengatasi pegal dan nyeri ringan pada pundak, Anda bisa melakukan beberapa hal ini:<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Metode_RICE\"><\/span>Metode RICE<span class=\"ez-toc-section-end\"><\/span><\/h3>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong><em>Rest<\/em> atau istirahat<\/strong><br \/>Pastikan untuk menghindari aktivitas berat yang menggerakkan pundak dalam 48 jam.<\/li>\r\n<li><strong><em>Ice<\/em> atau kompres es<\/strong><br \/>Kompres menggunakan es area pundak yang pegal selama 20 menit. Lakukan hal ini 4 hingga 8 kali dalam sehari<\/li>\r\n<li><strong><em>Compression<\/em> atau beri tekanan<\/strong><br \/>Beri penekanan lembut pada area pundak yang terasa sakit<\/li>\r\n<li><strong><em>Elevation<\/em> atau angkat<\/strong><br \/>Jagalah area pundak yang terasa pegal dengan menopangnya menggunakan bantal empuk tebal untuk menyangga posisinya saat tidur.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Selain metode RICE, Anda juga dapat menerapkan 5 gerakan pijat bahu berikut ini:<\/p>\r\n\r\n\r\n\r\n\r\n\r\n<h3><span class=\"ez-toc-section\" id=\"Gerakan_1\"><\/span>Gerakan 1<span class=\"ez-toc-section-end\"><\/span><\/h3>\r\n<p>Beri penekanan lembut pada sisi kanan dan kiri pangkal leher menggunakan jari-jari tangan, kemudian perlahan tundukkan kepala. Tahan tekanan jari sekitar 10 detik. Kembalikan posisi kepala tegak lurus ke depan.<\/p>\r\n\r\n\r\n\r\n<h3><span class=\"ez-toc-section\" id=\"Gerakan_2\"><\/span>Gerakan 2<span class=\"ez-toc-section-end\"><\/span><\/h3>\r\n<p>Posisikan jari tangan di sisi kanan dan kiri leher. Lalu pijat lembut area leher dengan gerakan melingkar dari atas ke bawah. Hindari untuk menyentuh area tulang belakang. Anda bisa menyesuaikan tekanan pijat dengan pegal yang dirasakan.<\/p>\r\n\r\n\r\n\r\n<h3><span class=\"ez-toc-section\" id=\"Gerakan_3\"><\/span>Gerakan 3<span class=\"ez-toc-section-end\"><\/span><\/h3>\r\n<p>Posisikan tangan kiri di bahu kanan, lalu remas otot bahu. Putar sendi bahu ke arah belakang secara perlahan. Apabila sendi berbunyi, menandakan bahu harus segera direlaksasi. Lakukan hal yang sama untuk bahu kanan.<\/p>\r\n\r\n\r\n\r\n<h3><span class=\"ez-toc-section\" id=\"Gerakan_4\"><\/span>Gerakan 4<span class=\"ez-toc-section-end\"><\/span><\/h3>\r\n<p>Luruskan tangan kanan ke depan. Kemudian perlahan arahkan pergelangan tangan ke leher. Tahan siku menggunakan tangan kiri. Tahan pada posisi tersebut kurang lebih 10 detik. Lakukan hal yang sama pada tangan kiri.<\/p>\r\n\r\n\r\n\r\n<h3><span class=\"ez-toc-section\" id=\"Gerakan_5\"><\/span>Gerakan 5<span class=\"ez-toc-section-end\"><\/span><\/h3>\r\n<p>Tegakkan bahu dan busungkan dada Anda. Letakkan jari di tengah tulang dada, lalu beri penekanan dan pijat ke arah luar tulang bahu. Ulangi hal yang sama dari titik tengah.<\/p>\r\n\r\n\r\n\r\n<p>Itulah penjelasan mengenai sebab dan metode pijat untuk pundak yang pegal. Anda dapat menerapkannya sebagai upaya meringankan rasa pegal. Namun, apabila merasa sakitnya sudah parah sebaiknya Anda melakukan pemeriksaan ke dokter agar segera dapat diketahui penyebabnya.<\/p>\r\n\r\n\r\n\r\n<p>Jika pegal dan nyeri yang dirasa masih ringan tapi butuh bantuan terapis pijat, maka Anda bisa memanggil<a href=\"https:\/\/www.sejasa.com\/form\/sejasa\/body-massage-request\/new?utm_source=Blog&amp;utm_medium=Article&amp;utm_campaign=5-metode-untuk-pijat-pundak-yang-pegal\"> jasa pijat Sejasa<\/a>. Anda akan mendapatkan layanan pijat tubuh untuk relaksasi dan menyegarkan kembali tubuh yang terasa pegal.<\/p>\r\n<p>Mitra terapis Sejasa telah terverifikasi dan memiliki pengalaman dalam hal pijat. Lakukan pemesanan jasa pijat melalui <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.recomn.sejasa.customerapp\">aplikasi Sejasa<\/a> atau website<a href=\"https:\/\/www.sejasa.com\/?utm_source=Blog&amp;utm_medium=Article&amp;utm_campaign=5-metode-untuk-pijat-pundak-yang-pegal\"> sejasa.com<\/a> sekarang.<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.sejasa.com\/form\/sejasa\/body-massage-request\/new?utm_source=Blog&amp;utm_medium=Article&amp;utm_campaign=5-metode-untuk-pijat-pundak-yang-pegal\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-15757\" title=\"pijat pundak\" src=\"https:\/\/www.sejasa.com\/blog\/wp-content\/uploads\/2022\/09\/banner-cta-semassage-01-1024x292.jpg\" alt=\"layanan massage Sejasa dapat dipesan untuk kebutuhan pijat panggilan di rumah\" width=\"686\" height=\"196\" srcset=\"https:\/\/www.sejasa.com\/blog\/wp-content\/uploads\/2022\/09\/banner-cta-semassage-01-1024x292.jpg 1024w, https:\/\/www.sejasa.com\/blog\/wp-content\/uploads\/2022\/09\/banner-cta-semassage-01-300x86.jpg 300w, https:\/\/www.sejasa.com\/blog\/wp-content\/uploads\/2022\/09\/banner-cta-semassage-01-576x164.jpg 576w, https:\/\/www.sejasa.com\/blog\/wp-content\/uploads\/2022\/09\/banner-cta-semassage-01-768x219.jpg 768w, https:\/\/www.sejasa.com\/blog\/wp-content\/uploads\/2022\/09\/banner-cta-semassage-01-1536x439.jpg 1536w, https:\/\/www.sejasa.com\/blog\/wp-content\/uploads\/2022\/09\/banner-cta-semassage-01.jpg 1772w\" sizes=\"auto, (max-width: 686px) 100vw, 686px\" \/><\/a><\/figure>\r\n<div id=\"sejas-1107086902\" class=\"sejas-after-content-desktop sejas-entity-placement\" style=\"margin-top: 10px;\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.sejasa.com\/blog\/wp-content\/uploads\/2020\/10\/download-aplisai-sejasa-banner-web.jpg\" alt=\"\"  srcset=\"https:\/\/www.sejasa.com\/blog\/wp-content\/uploads\/2020\/10\/download-aplisai-sejasa-banner-web.jpg 728w, https:\/\/www.sejasa.com\/blog\/wp-content\/uploads\/2020\/10\/download-aplisai-sejasa-banner-web-300x37.jpg 300w, https:\/\/www.sejasa.com\/blog\/wp-content\/uploads\/2020\/10\/download-aplisai-sejasa-banner-web-576x71.jpg 576w\" sizes=\"(max-width: 728px) 100vw, 728px\" width=\"728\" height=\"90\"  style=\"display: inline-block;\" \/><\/div>","protected":false},"excerpt":{"rendered":"<p>Pundak atau bahu merupakan bagian tubuh yang sering dirasa pegal akibat mengangkat beban berat atau kelelahan fisik. Untuk mengurangi rasa pegal tersebut, Anda dapat melakukan beberapa gerakan pijat pundak secara sederhana. Dengan begitu, bisa mengatasi ketegangan otot pada area bahu. Namun sebelum mengetahui metode pijat untuk pundak, alangkah lebih baik jika mengetahui faktor penyebab pundak [&hellip;]<\/p>\n","protected":false},"author":22,"featured_media":15761,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[695],"tags":[1658,1662,1656,1659,1657,1661,1660],"class_list":["post-15756","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-bahu","tag-pijat-bahu","tag-pijat-pundak","tag-pundak","tag-rasa-sakit","tag-sakit-bahu","tag-sakit-pundak"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Metode untuk Pijat Pundak yang Pegal - Sejasa HAPPY LIVING<\/title>\n<meta name=\"description\" content=\"Melakukan pijat pundak adalah salah satu cara mengatasi rasa pegal dan nyeri. 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