Manus: упражнения для рук

Manus — Healthy Shoulders, Arms, and Hands Every Day

If you work at a computer, type a lot, or use a smartphone, your shoulders, elbows, wrists, and hands are under constant strain. Manus helps relieve tension, improve circulation, and develop healthy habits for taking care of your body with short exercises.

🏋️ Exercises for the Shoulders, Arms, and Hands

Complexes designed to prevent fatigue and discomfort:

• Shoulder Shrugs - relieve tension in the upper back (2 min, Beginner)
• Shoulder Rolls - improve joint mobility (2 min, Beginner)
• Wrist Flexion and Extension - prevents carpal tunnel syndrome (2 min, Beginner)
• Fist Clenching and Unclenching - improves blood flow in the palms (1 min, Beginner)
• Finger Stretches - relieves fatigue after typing (2 min, Intermediate)
• Wrist Stretch "Prayer" - deep stretch (3 min, Beginner)
• Forearm Rotations - relieve tension in the elbows (2 min, Intermediate)
• Arm Swings - open the chest (3 min, Advanced)
• Hand Shakes - quick Rest (1 min, Beginner)

👉 All exercises are accompanied by an audio cue, so you don't have to look at the screen—just listen and repeat.

⏰ Customizable notifications for short exercises throughout the day

Instead of the test section, we've added a flexible reminder system:

• Select an interval (every 30 minutes, hour, 2 hours)
• Specify a convenient time for short breaks (1–3 minutes)
• Set exercise types: wrist-only, shoulder-only, or complex
• Turn off notifications during meetings or sleep hours

Short, regular warm-ups are more effective than infrequent, long workouts.

📊 Progress and Motivation

• Daily exercise statistics
• Achievements for consistency
• Activity calendar to help you stay on top of your workouts

🕶️ Comfort and minimalism

• Dark theme – save your eyesight and battery
• Minimal text and animation – nothing unnecessary
• Short sessions from 1 to 5 minutes

👩‍💻 Who is Manus for?

• Office workers and remote workers
• Programmers, designers, editors
• Gamers and bloggers
• Musicians (pianists, guitarists)
• Anyone who feels heaviness or numbness in their arms after work

Start taking care of your shoulders and arms today.

A few minutes a day, and comfort will become a habit.

⚠️ Important

The app is designed for general well-being and preventative care. Manus is not a medical device and does not replace a consultation with a doctor (orthopedist, neurologist). If you experience severe pain, consult a specialist before use.