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Full Body Stretch | Deep Stretching Routine to Level Up Your Flexibility | Start now ;)","Mady Morrison","en",1497,6753166,0,0,"mobility"],["eI_uP45XVIc","全身の柔軟体操（肩こり・腰痛向け・約12分）","整体師 たっかー【3つの国家資格】","ja",724,6505291,0,0,"mobility"],["FMOISIlhLEY","목 결림, 어깨 뭉침을 풀어주는 스트레칭 (with 3분 마사지)","에일린 mind yoga","ko",543,6504745,0,0,"upperback"],["A22Qhp6APt8","首・肩・背中と肩甲骨まわりのストレッチ（約12分）","B-Flow","ja",738,6399562,0,0,"upperback"],["SX2FsECzB24","全身のストレッチ（約19分）","B-Flow","ja",1114,6306239,0,0,"mobility"],["t2jel6q1GRk","Quick Morning Stretching Routine For Flexibility, Mobility, And Stiffness!","Tone and Tighten","en",551,6189985,0,1,"mobility"],["TAajkq-17PE","[하체 근력 특집]누워서 하니까 무릎이 안 아픈 '하체 근육 운동'","모스틱 자세연구소","ko",1125,6060589,0,0,"knee"],["EM18snVgV_c","TMJ Exercises #1 --- Jaw Pain Help --- Teeth Grinding","Adam Fields DC","en",686,5931790,0,0,"jaw"],["WjsQc9GUBW0","ROUTINE SOUPLESSE DÉBUTANTS ✔️ (Étirements 20 min)","Eric Flag","fr",1594,5884284,1,0,"mobility"],["IXf8N9tb88c","Exercises for shoulder pain (≈7 min)","Jeffrey Peng MD","en",446,5768703,0,1,"shoulder"],["G5h0jkoBFbI","Yoga For Sciatica - Yoga With Adriene","Yoga With Adriene","en",1879,5732859,1,0,"lowback"],["OYOShqd64xo","An exercise for sciatica (≈8 min)","Tone and Tighten","en",470,5600245,0,1,"lowback"],["DxIeqiyYZkQ","6 follow-along exercises for back pain (≈11 min)","Tone and Tighten","en",638,5539709,0,1,"lowback"],["5D86b45yJzU","Plantar Fasciitis (Education | Myths | Stretching & Strengthening Exercises)","E3 Rehab","en",804,5536906,1,1,"foot"],["kApPj-mNcO4","Yoga Beweglichkeit, Dehnung, Entspannung | Hüften öffnen & Rücken mobilisieren | Zur Ruhe kommen","Mady Morrison","de",1246,5530675,0,0,"mobility"],["K9Sb72fkn_M","4 ejercicios de ciática antes de dormir","Julio Palacios | Fisioterapia Latina","es",3358,5450650,1,1,"lowback"],["Q12nIfVCpdU","Exercises for neck pain (≈7 min)","Jeffrey Peng MD","en",398,5314591,0,1,"neck"],["Dz6rLv5pt5Y","Ejercicios para el dolor de la ciática (≈14 min)","Mariana Quevedo | Fisioterapia Querétaro","es",815,5213786,0,1,"lowback"],["b4ZnvU3QkRM","Exercises and stretches for lower back pain (≈28 min)","HASfit","en",1650,5098355,1,0,"lowback"],["dWvE_jY0iXA","Como corregir la postura de la espalda encorvada mediante ejercicios","Marcos Sacristán | Fisioterapia a tu alcance","es",262,5083069,0,1,"upperback"],["vIX7datlPqI","거북목·굽은등 루틴 (약 18분)","필라테스하는 물리치료사,람PT","ko",1106,5037850,0,0,"neck"],["FUHzkAbrOlg","Yoga Deep Stretch Routine | Den ganzen Körper dehnen | Entspannung & Beweglichkeit","Mady Morrison","de",1919,4992836,1,0,"mobility"],["X2s3RZR8lPI","전신 스트레칭 (약 13분)","SomiFit","ko",807,4894026,0,0,"mobility"],["GIUow-xGDaU","Dolor de HOMBRO: 5 ejercicios para el manguito rotador","Julien LEPRETRE","es",337,4710457,0,0,"shoulder"],["Bm1vdZHbZnQ","Rücken Yoga Anfänger | Entspannung für den unteren Rücken | Gegen Rückenschmerzen","Mady Morrison","de",1256,4669992,0,0,"lowback"],["u916ORZtiq0","Tratamiento y recuperación de un esguince de tobillo","FisioOnline","es",765,4661868,0,1,"ankle"],["Abv7M1sgNiU","Yoga Hüftöffner für Entspannung & Beweglichkeit | Intensive Dehnung für  flexible Hüften | 25 Min.","Mady Morrison","de",1654,4594253,1,0,"mobility"],["p6kIUBFCnV0","寝ながらの腰痛ストレッチ（約7分）","整体院和み-NAGOMI-土師和也","ja",437,4567877,0,0,"lowback"],["OBTl49bVk94","요가에 입문하는 뽀시래기를 위한 왕초보요가 | 23분 기초요가 스트레칭","에일린 mind yoga","ko",1386,4520848,0,0,"mobility"],["bzGMeDoGpeA","腰痛・首・肩まわりのストレッチ（座ったまま・約8分）","オガトレ","ja",531,4498012,0,0,"upperback"],["xvrWZk6ZekQ","Routine stretching DÉBUTANT pour gagner en souplesse (20 min)","Lucile Woodward","fr",1246,4442605,0,0,"mobility"],["hB7ob9X5BGc","Yoga gegen Rückenschmerzen | Starker und Gesunder Rücken | Übungen für Zuhause","Mady Morrison","de",2678,4401082,1,0,"lowback"],["pQaGdQnn02c","5 Ejercicios fáciles para cervicales | GUIA PARA PRINCIPIANTES","FisioOnline","es",548,4324260,0,1,"neck"],["aU86wIpmgz0","呼吸法與核心穩定的基本功（約12分鐘）","啾c物理治療師","zh",710,4304918,0,1,"breathing"],["MM93dCTulM0","5 ejercicios para artrosis de rodilla (≈16 min)","Mariana Quevedo | Fisioterapia Querétaro","es",946,4289035,0,1,"knee"],["o5b0gS7wI1k","Knee Pain Exercises - Physical Therapy For Knee Pain","Jessica Valant","en",431,4196699,0,1,"knee"],["aOW9fND3lFc","Yoga para cuello y hombros (≈13 min)","MalovaElena","es",788,4192313,0,0,"upperback"],["gFheagFL-jQ","Esporão Calcâneo: Tratamento Caseiro que Realmente Funciona","Fisioterapia com Kelwin Juan","pt",804,4083473,0,1,"foot"],["kgCj8UUEWjU","딱 10분! 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8분이면 그냥 끝! 허리 아프신 분들 필독!","건강의학전문채널 하이닥","ko",539,3104763,0,0,"lowback"],["B0QFlk14T1A","Die besten Nackenübungen - Nackenverspannungen lösen","Einfach besser leben","de",1369,3098606,0,0,"upperback"],["kDRqH6ed6Vg","Yoga para relajar cuello y hombros","Xuan Lan Yoga","es",1469,3092296,0,0,"upperback"],["AkgxIT2z0js","Exercises and stretches for sciatica (≈24 min)","HASfit","en",1431,3074465,0,0,"lowback"],["_UNnSTock-c","¿Cómo tratar la Tendinitis de Aquiles? Ejercicios y consejos de un fisioterapeuta","FisioOnline","es",741,3060364,0,1,"ankle"],["itM4bIQlf50","Tendinitis de De Quervain - Tratamiento con ejercicios, automasajes y estiramientos","FisioOnline","es",604,3028032,0,1,"wrist"],["Z31EmalIswM","4分鐘肩膀筋膜放鬆|高翊倫物理治療師健康好方法|#肩頸痠痛#運動健身","健康好方法","zh",265,2968180,0,0,"upperback"],["OsD2J9x4Mps","Rutina de ejercicios para el dolor de talón (≈29 min)","Marcos Sacristán | Fisioterapia a tu alcance","es",1769,2963132,1,1,"foot"],["AJWNMy4qcD8","20 Min Rückentraining  ➡️ Dein sanftes Anfängerprogramm gegen Rückenschmerzen","Ergotopia","de",1496,2933561,0,0,"lowback"],["w4H0N_h_G9U","Ejercicios para el dolor de cuello y hombros (≈15 min)","Mariana Quevedo | Fisioterapia Querétaro","es",889,2898109,0,1,"upperback"],["WUKHM6-ekJM","8-Minute Hip Mobility Routine | Loosen Tight Hips (No Equipment)","nourishmovelove","en",521,2896000,0,0,"hip"],["8VtkpMGw0hw","자기전 숙면을 도와주는 10분 스트레칭 ㅣ저녁, 운동 전후 스트레칭 ㅣ 심으뜸ㅣ10 min bedtime stretch","힙으뜸","ko",571,2883422,0,0,"mobility"],["Tw7mQu2b0D0","Ejercicios para la prevención de caídas.","Escuela de Pacientes CyL","es",1053,2868270,0,0,"balance"],["75JvDlvGF_s","The 5 Things Anyone With Plantar Fasciitis Should Do Every Morning","Bob & Brad","en",455,2839177,0,1,"foot"],["9peYfgFpcWQ","Ejercicios para las contracturas o nudos de cuello, trapecios y hombros","Marcos Sacristán | Fisioterapia a tu alcance","es",700,2834066,0,1,"upperback"],["8YOTIyUwxTU","DO THIS EVERY MORNING After Waking Up (10 Stretching Exercises)","NEXT Workout","en",503,2827960,0,0,"mobility"],["W9lT3gfehC0","5 Exercises to Rehab a Sprained Ankle","Rehab Science","en",342,2817164,0,1,"ankle"],["Ptj-NEb5oB4","5 Minute Morning Stretches - 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Ask Doctor Jo","AskDoctorJo","en",452,2154023,0,1,"wrist"],["ea4MF7IqILA","Yoga For The Feet | 30 Minute Practice | Yoga With Adriene","Yoga With Adriene","en",1825,2130733,1,0,"foot"],["7Ep5mKuRmAA","Belly breathing exercise: Calming the body and mind","Indiana University School of Medicine","en",525,2128286,0,1,"breathing"],["JyMNzT34onM","Masaje para la tendinitis de muñeca o Quervain","Marcos Sacristán | Fisioterapia a tu alcance","es",289,2122080,0,1,"wrist"],["eQ03wzDG0wo","腰伸ばしストレッチ（キャットアンドドッグ・約4分）","Juntendo University　順天堂大学","ja",231,2117745,0,1,"lowback"],["rk0PpyKLAYE","坐骨神経痛向けストレッチ（ベッドで寝ながら・約8分）","即効カラダ改革レッスンTV","ja",508,2111454,0,0,"lowback"],["aAh2dbQiV6A","足底筋膜炎的3招說明（約49分鐘）","健康2.0","zh",2927,2082066,1,0,"foot"],["Rbl-MlJb5lA","肩頸放鬆伸展（約13分鐘）","凱蒂瑜伽 Flow With Katie","zh",782,2064508,0,0,"upperback"],["A6KZrXdEBME","ARTROSE NO JOELHO - 4 EXERCÍCIOS PARA MELHORAR AGORA!","Dr. Alexandre Mota","pt",705,2059046,0,1,"knee"],["amB64a3_NOk","【坐骨神経痛】理学療法士が教える 寝ながらできる2分間の坐骨神経ストレッチ","Juntendo University　順天堂大学","ja",170,2058026,0,1,"lowback"],["yCbUO6YWOoY","坐骨神經痛・臀部拉筋（約19分鐘）","琵塔琪 物理治療師 Pi Tachi Physiotherapist","zh",1159,2052559,0,1,"lowback"],["OmHKAc3wF8I","EXERCÍCIO FÁCIL PARA A POSTURA EM 1 MINUTO - 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Fisioterapeuta","pt",898,1928016,0,1,"upperback"],["aSrdZ4aNRmg","背中が硬い方向けのストレッチ（約5分）","オガトレ","ja",343,1917686,0,0,"upperback"],["QEzj6OMR3t8","Melhor ALONGAMENTO para COLUNA LOMBAR | Evite dor nas Costas | Nível 3 e 4","Aurélio Alfieri","pt",794,1913832,0,0,"lowback"],["wT8gPa-6B-c","Frozen Shoulder Stretches & Exercises - Ask Doctor Jo","AskDoctorJo","en",418,1888219,0,1,"shoulder"],["y05DzIPcytA","足裏と足指をほぐすセルフケア（約20分）","B-Flow","ja",1181,1870720,0,0,"foot"],["ZlptBUMtRUI","Stretching: Esercizi Di Allungamento Muscolare","Fixfit - Fitness Lifestyle","it",650,1870095,0,0,"mobility"],["wD9YYVVIHIA","Exercises, stretches and advice for hip osteoarthritis and groin pain (≈7 min)","Performance Sport & Spine","en",431,1866877,0,0,"hip"],["cTG-ZcR2rrY","[허리 근력 특집] 누워서 하니까 허리가 안 아픈 허리 통증 운동","모스틱 자세연구소","ko",1005,1866543,0,0,"lowback"],["KRNc28DtFNM","首まわりのストレッチ（ストレートネック向け・約8分）","オガトレ","ja",544,1859407,0,0,"neck"],["jw1gxrzRgeU","[ENG, CHN] 왜, 스트레칭만 하고 싶은 그런 날 있잖아요..🥹ㅣ25분 심으뜸 전신 스트레칭","힙으뜸","ko",1491,1859177,0,0,"mobility"],["l5ZEoJmTO1U","Fascite Plantar: Tratamento Caseiro que Verdadeiramente Funciona","Fisioterapia com Kelwin Juan","pt",999,1857305,0,1,"foot"],["Q2lVY2OCLD0","Eine einfache Dehnübung bei Ischiasschmerzen (≈5 min)","YOGABASICS - Der 8 Minuten Club","de",276,1848286,0,0,"lowback"],["qqAlt1k_-gs","Achilles Tendonitis: Absolute Best Self-Treatment, Exercises, & Stretches","Bob & Brad","en",651,1848256,0,1,"ankle"],["ExcnKkHL7ts","Ejercicios para personas mayores. Equilibrio estático (Telegerontología®)","Grupo de Investigación en Gerontología UDC","es",1154,1839213,0,0,"balance"],["anHktHYc3cA","寝ながら腰痛対策ストレッチ【寝る前に9分間】","前田のまいにちセルフケア !  by GronG","ja",574,1836419,0,0,"lowback"],["5gzlfjvE6Rg","Aula de Alongamento para inciantes: Faça isso todos os dias para ficar mais flexível!","Renata Schneider ","pt",912,1832935,0,0,"mobility"],["tH4GSDLePcA","Dor no pescoço - Técnicas de Descompressão Cervical | Rodrigo Lopes","Dr. Rodrigo Lopes - Fisioterapeuta","pt",586,1832629,0,1,"neck"],["Ok5vtCczPYs","Kniearthrose: Die besten Übungen & Tipps gegen Schmerzen im Knie von Dr. Stefan Preis","KLINIK am RING - Die Gelenkspezialisten","de",734,1820547,0,1,"knee"],["xfF6WV_cDgU","Exercícios SIMPLES de Alongamento e Mobilidade para o corpo todo | Para todas as idades","Dr. Rodrigo Lopes - Fisioterapeuta","pt",881,1803453,0,1,"mobility"],["nWNf6Khc9go","Simple stretches for tension-type headache (≈5 min)","AskDoctorJo","en",280,1797627,0,1,"neck"],["1Wy8jh4QQH8","Rotator Cuff Tear Rehab & Exercises (Shoulder Pain, Tendinitis, Impingement)","E3 Rehab","en",777,1797232,1,1,"shoulder"],["ME6MTNVVABw","Sciatique : exercices (≈12 min)","Alexandre Auffret - Tout pour ma Santé","fr",735,1795353,0,1,"lowback"],["1hngJNQfb44","Exercises for tension-type or stress headache (≈5 min)","Body Fix Exercises—for over 50s","en",273,1794354,0,0,"neck"],["SV7exHYLVHU","BEST Exercises for Frozen Shoulder | Adhesive Capsulitis (Mobility, Stretches, Strength)","E3 Rehab","en",1158,1783323,1,1,"shoulder"],["SbJZXG4fsd4","TMJ exercises and stretches for jaw pain (≈3 min)","AskDoctorJo","en",184,1776377,0,1,"jaw"],["UH9sZnQLu6I","목·어깨·등 운동 10분 (약 10분)","필라테스하는 물리치료사,람PT","ko",612,1757635,0,0,"upperback"],["YjFZEDfqJTA","Artrosis de Cadera, Ejercicios Suaves, realízalos conmigo","Fisioterapia para la gente","es",798,1727233,0,1,"hip"],["PT39JmIwdtY","Masaje y ejercicios para juanetes o hallux valgus","Marcos Sacristán | Fisioterapia a tu alcance","es",273,1721894,0,1,"foot"],["MS4O2dbCJc8","TMJ Exercises #2 --- Jaw Pain Help. ---  Teeth Grinding","Adam Fields DC","en",607,1693449,0,0,"jaw"],["cIRT0DbbpjE","7 minutos de Rutina de Movilidad para tu CADERA","PhysioWods - Ana Galeote","es",542,1651491,0,1,"hip"],["bGDs6-_HkT4","全身拉伸（運動後・約18分鐘）","周六野 Zoey","zh",1077,1636838,0,0,"mobility"],["zq9X8uvsKSo","Programa de ejercicios para fortalecer los pies, evitar caídas y prevenir lesiones","Marcos Sacristán | Fisioterapia a tu alcance","es",1177,1633721,0,1,"foot"],["h6gX1ieOLm0","족저근막염의 원인과 스트레칭 (약 10분)","김범수교수의 발편한세상","ko",603,1616048,0,1,"foot"],["ffDArE7lkzc","Artrosis de cadera - Tratamiento con ejercicios, estiramientos y masajes","FisioOnline","es",764,1611319,0,1,"hip"],["PVjSq5thUhE","2 BEST Plantar Fasciitis Exercises (Stretches or Strengthening?)","E3 Rehab","en",328,1603409,1,1,"foot"],["F0VqX7LzyvQ","전신순환 스트레칭 Ep.14 (약 22분)","빵느","ko",1293,1602627,0,0,"mobility"],["41VyPWPZ87I","Ejercicios de rehabilitación muñeca-mano - Hospital General de València","Hospital General de València","es",462,1577418,0,1,"wrist"],["d9t_fbCzsEM","3 BEST Exercises for Carpal Tunnel Syndrome","E3 Rehab","en",509,1576941,0,1,"wrist"],["7ft4jGg5EQA","Fascitis plantar: tratamiento casero que realmente funciona","Dr. Kelwin Juan en Español","es",914,1568651,0,1,"foot"],["ZLGFXLunQc0","MELHOR ALONGAMENTO DO MUNDO para COLUNA LOMBAR","Aurélio Alfieri","pt",835,1561737,0,0,"lowback"],["TuPaMCsnxes","Respiracion diafragmatica o abdominal ejercicios","Marcos Sacristán | Fisioterapia a tu alcance","es",198,1560168,0,1,"breathing"],["DapGi9XGlZI","5 Mejores ejercicios para dolores de RODILLA","Julien LEPRETRE","es",426,1560135,0,0,"knee"],["70UxCj6AoPo","10 rotator-cuff exercises (non-surgical rehab, ≈10 min)","Tim Fraticelli - PTProgress","en",587,1559466,0,1,"shoulder"],["was4RtzpfJs","Real-time neck stretches for neck pain (≈8 min)","AskDoctorJo","en",488,1531550,0,1,"neck"],["CTLrDctHs_c","👉 Qué EJERCICIOS hacer para la ARTROSIS DE RODILLA [Desde Casa]","FisioActivo","es",942,1528370,0,1,"knee"],["iPPzGs3iGEM","ALLUCE VALGO: un Metodo Incredibilmente FACILE che funziona per TUTTI","AlmaPhysio","it",828,1525602,0,1,"foot"],["TlJAFLMKmtQ","in 5 minuten SCHOUDERS en NEK ONTSPANNEN","yogaplaza","nl",358,1523550,0,0,"upperback"],["RQgvEuOSlPg","Tendinitis rotuliana, ejercicios, tratamiento y rehabilitacion","Marcos Sacristán | Fisioterapia a tu alcance","es",320,1505404,0,1,"knee"],["GF6TPjQMHJA","Exercícios para ARTROSE NO JOELHO","Tua Saúde","pt",301,1495947,0,0,"knee"],["AMqT-3l0I6k","5 exercises for shoulder pain (≈10 min)","Tone and Tighten","en",581,1495252,0,1,"shoulder"],["1lPY8TkZzsk","하루 10분 유연성 늘리기 따라해보세요 | 뻣뻣한 몸이 유연해지는 스트레칭","에일린 mind yoga","ko",748,1477006,0,0,"mobility"],["NwleJdbAxCs","肩こりのストレッチ（座ってできる・約3分）","溝口ファミリークリニック","ja",205,1475783,0,1,"upperback"],["SX25PQ5s1Jk","Los mejores ejercicios para el sindrome del tunel carpiano","Marcos Sacristán | Fisioterapia a tu alcance","es",704,1474354,0,1,"wrist"],["zm7WU70O8WI","Ejercicios para la FASCITIS PLANTAR 🦶","Más Q Fisio","es",385,1472795,0,1,"foot"],["gTxQqu9USC4","Top 3 Exercises for Carpal Tunnel Syndrome","Madden Physical Therapy","en",244,1467167,0,1,"wrist"],["eYuHRUsqXE8","Tendinitis rotuliana de rodilla - Tratamiento con ejercicios, automasajes y estiramientos","FisioOnline","es",681,1458603,0,1,"knee"],["0dyebB9e-vM","5 Ejercicios fáciles de Respiración | GUIA PARA PRINCIPIANTES","FisioOnline","es",617,1456563,0,1,"breathing"],["nMgxn1JkUkU","ROUTINE SOUPLESSE DÉBUTANT (Étirements 10 min)","Tibo InShape Entrainement","fr",637,1437172,0,0,"mobility"],["zMKUFhXK8ns","Hallux valgus o juanete - Consejos y ejercicios para su tratamiento","FisioOnline","es",1095,1436007,0,1,"foot"],["nonFWEW7cq8","무릎 아플 때 이 운동 절대 하지 마세요! 정형외과 교수가 추천하는 무릎 살리는 운동 3가지 | 심재앙 교수 [EP. 220]","김재원TV","ko",1707,1435225,1,0,"knee"],["qnz_ExktsG0","4 Foot Exercises That Will Transform Your Movement","Barefoot Strength","en",579,1434768,1,0,"foot"],["su4DeQXctIQ","坐骨神經痛  運動篇","菁英診所再生醫療門診","zh",355,1422556,0,0,"lowback"],["P0xbt_gKHBw","Juanete (hallux valgus): 1 ejercicio y 3 técnicas de masaje (≈16 min)","Marcos Sacristán | Fisioterapia a tu alcance","es",957,1419188,0,1,"foot"],["gAHgZgMULpM","3 Übungen gegen Hallux Valgus, Hammerzeh, Ballenzeh | Die WAHRE Ursache & Lösung","Medical Fitness Trainer Luke Brandenburg","de",1300,1418222,0,0,"foot"],["j9BIE5Pfpzw","Knee Strengthening Exercises  - Strengthen your knees at Home to Help Reduce Knee Pain","Lucy Wyndham-Read","en",651,1403451,1,0,"knee"],["xXsUexaQEp0","7 Best Frozen Shoulder Exercises & Stretches - Ask Doctor Jo","AskDoctorJo","en",745,1392972,0,1,"shoulder"],["yOmrTfTg4hg","股関節の可動域をじっくり広げるストレッチ【7分間】","前田のまいにちセルフケア !  by GronG","ja",493,1390074,0,0,"hip"],["Uggm0aIDitk","발바닥이 찌릿하고 아픈 족저 근막염 있다면 이 스트레칭 하세요! - 골통 의사 윤재웅 #29 족저근막염 스트레칭","굿라이프","ko",712,1387296,0,0,"foot"],["lgfNLydEMp0","25分鐘瑜珈全身伸展 {初學者友善} 25 min total body yoga deep stretch for beginner {Flow with Katie}","凱蒂瑜伽 Flow With Katie","zh",1533,1383871,1,0,"mobility"],["TbZZsD_bYko","아침 스트레칭☀️ 매일 7분만 하면 뻣뻣한 관절이 시원하게 풀립니다","건강되찾기 프로젝트","ko",698,1372138,0,0,"mobility"],["XHJuSzuTy2Q","6 exercices kiné pour la douleur lombaire (≈9 min)","Alexandre Auffret - Tout pour ma Santé","fr",553,1368868,0,1,"lowback"],["Weg7ZT1L3uE","肩頸痠痛 運動篇｜尤稚凱醫師","菁英診所再生醫療門診","zh",440,1363974,0,0,"upperback"],["dMEgaYzHCHc","5 Fußübungen – Prof. Ingo Froböse","AOK - Der Gesundheitskanal","de",505,1361699,0,0,"foot"],["jnC2Bh5G1tM","5 Nackenübungen – Prof. Ingo Froböse","AOK - Der Gesundheitskanal","de",456,1361001,0,0,"upperback"],["ueQ2z8sJu3Q","Esguince de tobillo, ejercicios y rehabilitacion fase 2","Marcos Sacristán | Fisioterapia a tu alcance","es",292,1359348,0,1,"ankle"],["F1iejoRbRts","ALONGAMENTO DINÂMICO | Exercícios de Mobilidade para Prevenir DOR no Corpo | Aurélio Alfieri","Aurélio Alfieri","pt",531,1358723,0,0,"mobility"],["GynT_bCtWEQ","Artrosis de cadera: ejercicios (≈8 min)","Marcos Sacristán | Fisioterapia a tu alcance","es",500,1331031,0,1,"hip"],["7Hj69j56yvo","9 exercices pour le genou (≈27 min)","Denis Fortier","fr",1642,1330691,1,1,"knee"],["f5ar-Wncr70","무릎 통증 없이 정말 쉽게 할 수 있는 최고의 누워서 하체 근력 운동","정우주의 근막건강","ko",1617,1329587,1,0,"knee"],["kB0_xQdt2ow","전신 스트레칭 체조 (약 13분)","필라테스하는 물리치료사,람PT","ko",762,1327784,0,0,"mobility"],["sSvjjJSDSyo","腰痛のストレッチ（約4分）","家トレTV","ja",253,1322132,0,0,"lowback"],["d1kOW2_bO64","Dolor de MUÑECA. ¿Qué puedo hacer para mejorarlo? Claves, consejos, tips y ejercicios","FisioOnline","es",729,1322106,0,1,"wrist"],["NHv1NhKonV0","Masaje de mandibula para el bruxismo o la disfuncion de la ATM o articulacion temporomandibular","Marcos Sacristán | Fisioterapia a tu alcance","es",442,1313614,0,1,"jaw"],["8ZTXWe81k8E","3 Home Exercises for Tennis Elbow","Rehab Science","en",386,1307382,0,1,"wrist"],["kgTL5G1ibIo","Learn the Diaphragmatic Breathing Technique","Cioffredi & Associates Physical Therapy","en",226,1303458,0,1,"breathing"],["7b6paQGna2Y","테니스엘보·골프엘보 셀프케어 (약 6분)","물김치TV-물리치료사김선생의셀프치료","ko",370,1293855,0,1,"wrist"],["UzB7--r7DdQ","Exercícios para Dor no Ombro - Bursite e tendinite","Dr. Rodrigo Lopes - Fisioterapeuta","pt",672,1290688,0,1,"shoulder"],["yyAyKxkniII","EXERCÍCIOS PARA DOR NO QUADRIL | Dor nas cadeiras | Nível 2 | Exercícios para Idosos","Aurélio Alfieri","pt",1238,1287871,0,0,"hip"],["yCMKLAapauM","Sciatica in older adults: exercises and common mistakes (≈12 min)","Will Harlow – Over-Fifties Specialist Physio","en",723,1286937,0,1,"lowback"],["ekLJMzJWZU4","5 min Yoga for Neck Pain & Tension","Yoga with Kassandra","en",337,1285549,0,0,"upperback"],["VL86Wl24FIs","Übungen gegen Nackenschmerzen Nackenverspannung Rückenschmerzen","frankXwhite","de",202,1280269,0,0,"upperback"],["HBxGs6cMMLI","5 ejercicios de recuperación de un esguince tobillo","Runnea.com","es",305,1277700,0,0,"ankle"],["crrT54lYgzQ","頸椎壓迫神經 中醫教你三招自我復健超實用,電腦族必備","中醫林峻生博士","zh",289,1275146,0,0,"neck"],["L_GOW5FO84c","Exercícios para dor aguda na coluna lombar (≈14 min)","Dr. Rodrigo Lopes - Fisioterapeuta","pt",851,1272719,0,1,"lowback"],["MoOfil8Z6ks","10 Stretches for Sciatica Pain","Healthline","en",486,1266965,0,0,"lowback"],["Y3NeT7hgjmE","5 exercises for frozen shoulder (≈4 min)","Physiosunit","en",248,1261068,0,1,"shoulder"],["bWZntwKgFjU","3 exercices pour la nuque et les cervicales (≈8 min)","Alexandre Auffret - Tout pour ma Santé","fr",472,1255153,0,1,"neck"],["KaEr5QzVrBk","GINNASTICA POSTURALE PER LA SCHIENA - allungamento catena posteriore","Shamsa Ra","it",2870,1253619,1,0,"upperback"],["TqkzJSiiJA8","Was tun gegen Hüftschmerzen? 5 wirkungsvolle Übungen.","AOK - Der Gesundheitskanal","de",695,1242646,0,0,"hip"],["CTa3kRaJfZs","[고관절 스트레칭 특집] 17분, 각목 같던 골반이 유연해집니다.","모스틱 자세연구소","ko",1077,1236281,0,0,"hip"],["bQHZezu6HCU","Douleur à l'épaule : exercices, étirements et gestes à éviter","Alexandre Auffret - Tout pour ma Santé","fr",1132,1220597,0,1,"shoulder"],["xum8oHcPrpQ","The 10 Laws of Plantar Fasciitis Recovery","Stronglife Physiotherapy","en",463,1218704,0,1,"foot"],["l_Nwoy1U3Hw","무지외반증의 원인·예방·운동 정리 (약 14분)","김범수교수의 발편한세상","ko",834,1218126,0,1,"foot"],["rGrN6T7yZtM","寝ながらの腰痛ストレッチ（約12分）","整体院和み-NAGOMI-土師和也","ja",728,1214018,0,0,"lowback"],["gkZkVNy_Hos","ARTROSIS de Rodilla y Cadera: 10 Ejercicios Nivel Fácil para Adultos Mayores | Mariana Quevedo","Mariana Quevedo | Fisioterapia Querétaro","es",1217,1213195,0,1,"hip"],["_6hjIWhB8Yc","[RECOVER FASTER!] How To Treat Your Ankle Sprain At Home!","Tone and Tighten","en",637,1209581,0,1,"ankle"],["ZyOnnBnRu2g","5 EJERCICIOS para el dolor de HOMBRO  | Fisiolution","Fisiolution ","es",741,1204387,0,1,"shoulder"],["nXXuGu3lpVk","4 ejercicios para fortalecer tus PIES y TOBILLOS","FisioOnline","es",596,1196011,0,1,"foot"],["UO8FiFG5nfc","Sciatique : 3 exercices (≈6 min)","Alexandre Auffret - Tout pour ma Santé","fr",367,1180809,0,1,"lowback"],["E8AgyFoXqJM","Esercizi posturali per il mal di schiena","Azienda Ospedale-Università Padova","it",408,1178416,0,1,"lowback"],["fKtnMaHoMfY","DIAFRAMMA: 5 ESERCIZI per un muscolo che migliora CERVICALGIE, LOMBALGIE, POSTURA e stati d'ANSIA","Marcello Chiapponi ","it",626,1173088,0,0,"breathing"],["heR235kKo9g","股関節の痛みにお悩みの方に！寝ながらストレッチ【6分間】","前田のまいにちセルフケア !  by GronG","ja",446,1163682,0,0,"hip"],["2ACq73jWY2Y","Espolones calcáneos: tratamiento en el hogar que realmente funciona","Dr. Kelwin Juan en Español","es",804,1161881,0,1,"foot"],["l5IX0u-siJ8","5 EJERCICIOS para CORREGIR la POSTURA ENCORVADA","Marcos Sacristán | Fisioterapia a tu alcance","es",1731,1161603,1,1,"upperback"],["YssyD9t3aiw","銀髮族防跌倒健身操1-6","荷桔稻","zh",749,1158929,0,0,"balance"],["vHpX3ZbK5cU","Exercícios para corrigir postura - RPG | Dr. Rodrigo Lopes","Dr. Rodrigo Lopes - Fisioterapeuta","pt",935,1155295,0,1,"upperback"],["cVsTXM6OVoY","Hallux Valgus o juanete - Consejos y tratamiento con ejercicios, automasajes y estiramientos","FisioOnline","es",875,1151860,0,1,"foot"],["TF3do7fC1Y4","Mal di Schiena e Fascia Lombare: Migliori esercizi e rimedi contro il dolore da lombalgia e sciatica","Fitness in Casa","it",2665,1149923,1,0,"lowback"],["sT8EezaEsmU","首・肩・背中をほぐす上半身ストレッチ（約9分）","Marina Takewaki","ja",650,1147825,0,0,"upperback"],["hU52nlX0tNw","This Weird Routine Unlocks Stiff Hips After 50","Will Harlow – Over-Fifties Specialist Physio","en",925,1146248,0,1,"hip"],["crSzrdQ5iLE","딱 10분! 라운드숄더가 있다면 ’이 운동‘ 제발 하셔야 합니다! 승모근통증, 일자어깨","자세요정 JSYJ","ko",610,1145026,0,0,"upperback"],["bf4BB01XEFQ","목과 어깨 스트레칭 (약 13분)","서리요가seoriyoga","ko",769,1139424,0,0,"upperback"],["Sps4utiIs8o","4 ejercicios para la ciática (≈26 min)","PhysioWods - Ana Galeote","es",1570,1125471,1,1,"lowback"],["-257IP069Zw","【ガチガチの首コリ】ガチガチに凝り固まった首の筋肉をほぐす「首ストレッチ」【大分市 腰痛治療家 GENRYU ( 安部元隆 )】","GENRYUチャンネル","ja",888,1107406,0,0,"neck"],["yB3G3faOxzM","5 Easy Chair Exercises for Stronger Knees!","Alyssa Kuhn, Arthritis Adventure","en",616,1107156,0,1,"knee"],["t-1Z2ZYpmt0","Daily neck and shoulder exercises and stretches (≈8 min)","Michelle Kenway","en",490,1107014,0,1,"upperback"],["fAgAZusLVwI","來，8個動作解放你緊繃的筋膜｜#頭痛 #肩頸痛 #啾c物理治療師","啾c物理治療師","zh",921,1103023,0,1,"neck"],["6FixJa8ZzhM","Best Bunion Exercises and Nonsurgical Treatment","Dr. Brian Abelson","en",777,1098154,0,1,"foot"],["GICbPqRVfvY","猫背・肩こりストレッチ（声ガイドつき・約4分）","Marina Takewaki","ja",235,1090988,0,0,"upperback"],["I2-YtCQp-R4","Síndrome do túnel do carpo: causas, sintomas e 7 exercícios (≈18 min)","Dr. Rodrigo Lopes - Fisioterapeuta","pt",1080,1089136,0,1,"wrist"],["UPfNGf_ePVw","Douleur à l’ épaule : vous devriez commencer par ces 3 exercices ultra efficaces","Denis Fortier","fr",513,1085489,0,1,"shoulder"],["EhTbzoO_hrw","Estiramientos para tendinitis de hombro (≈2 min)","Marcos Sacristán | Fisioterapia a tu alcance","es",142,1078291,0,1,"shoulder"],["6S6sBXkD9l4","COMO TRATAR O JOANETE EM CASA COM APENAS 3 EXERCÍCIOS","Fisioterapia com Kelwin Juan","pt",788,1072807,0,1,"foot"],["vSOPpERV2j0","5 esercizi efficaci per la cervicale","Saluteinmovimento","it",337,1070617,0,0,"neck"],["XjsbRUcFLZ0","Stretching Completo: Esercizi di Stretching Per Tutto Il Corpo","Fixfit - Fitness Lifestyle","it",660,1063356,0,0,"mobility"],["AWS25cTEmGo","Esercizi di Stretching e Ginnastica Dolce Per Tutto Il Corpo","Fixfit - Fitness Lifestyle","it",1642,1060485,1,0,"mobility"],["P6Y2V8kgy20","肩頸痠痛的3招伸展（約2分鐘）","健康2.0","zh",133,1057326,0,0,"upperback"],["kPaLYolpN7w","Como TRATAR A DOR LOMBAR EM CASA com 5 exercícios SIMPLES","Fisioterapia com Kelwin Juan","pt",468,1056869,0,1,"lowback"],["VJr3-nKeMKM","Túnel carpiano - Tratamiento con ejercicios, automasajes y estiramientos","FisioOnline","es",904,1054856,0,1,"wrist"],["E7vibxI3yZY","Exercises for wrist tendonitis (≈12 min)","AskDoctorJo","en",746,1054574,0,1,"wrist"],["kM_M8TeN1qY","一日膝の痛みを気にせず動ける体を作る！最高の朝専用１０分ストレッチ","【ひざの痛み専門】セルフエクササイズ教室","ja",700,1042168,0,0,"knee"],["FN_PgmPe1PI","Por qué TE DUELE la CADERA al CAMINAR y cómo SOLUCIONARLO 🚶‍♂️","Marcos Sacristán | Fisioterapia a tu alcance","es",1068,1037938,0,1,"hip"],["hJ2_hyJo3z8","Estiramiento Completo para Mejorar la Flexibilidad - Clase de Yoga Exprés (15 min)","Anabel Otero","es",1079,1037367,0,0,"mobility"],["WSPCe40IDpg","🔓LIBÈRE TES cervicales ! ( cet étirement méconnu est  HYPER EFFICACE !)","Major Mouvement","fr",425,1034451,0,0,"upperback"],["gps_6qc6mtA","Rutina de ejercicios para la ARTROSIS DE CADERA de 1 hora, HAZ LOS EJERCICIOS CONMIGO","Marcos Sacristán | Fisioterapia a tu alcance","es",3150,1028876,1,1,"hip"],["U5jPJEHNFQg","거북목, 굽은어깨, 굽은등 교정에 좋은 스트레칭 (Posture correction - rounded shoulders workout)","빵느","ko",451,1025180,0,0,"upperback"],["hd5TY9c1dLE","10 Best Rotator Cuff Pain Stretches - Ask Doctor Jo","AskDoctorJo","en",654,1021386,0,1,"shoulder"],["iYzo8utN0u0","Neck exercises, stretches and strengthening (≈16 min)","HASfit","en",980,1016856,1,0,"neck"],["x9PeS3urXYE","esercizi di allungamento per prevenire sciatica e mal di schiena :-(","Pino Parente","it",666,1016557,0,0,"lowback"],["rRzBPkTg5N0","Yoga for sciatica: 5 poses (≈7 min)","Yoga with Kassandra","en",413,1013699,0,0,"lowback"],["stQ4yI44Law","Estiramientos y movilizaciones para las cervicales - Mejora tu dolor de cuello y hombros","FisioOnline","es",264,1012671,0,1,"upperback"],["HcKgWsZVHV0","Fascitis plantar: 5 ejercicios (≈6 min)","Marcos Sacristán | Fisioterapia a tu alcance","es",379,1011267,0,1,"foot"],["KEzrp8cHOdo","Esercizi posturali spalle","sarali “Ms Pink Salad” litti","it",836,1011072,0,0,"upperback"],["RN4d44hOr4o","Full Body Mobility Stretches by Daniel Giordano | NYU Steinhardt Department of Physical Therapy","NYU Steinhardt","en",780,1007942,0,0,"mobility"],["eV8YUfQMp3U","Étirement Matin 5 min – Stretching pour réveiller son corps !","Yoga avec Joëlle","fr",327,1000122,0,0,"mobility"],["Wal2oWdsFSU","13 min. sanftes Training bei Knie-Arthrose, ohne Geräte","Gabi Fastner","de",791,998092,0,0,"knee"],["OTM_K1RDXK0","肩甲骨を動かすストレッチ（猫背・巻き肩向け・約4分）","Marina Takewaki","ja",265,982486,0,0,"upperback"],["IiMNMf5DVg0","Como arreglar una tendinopatía del tendón rotuliano (¡No más DOLOR DE RODILLA!)","Squat University Español","es",438,979956,0,1,"knee"],["OOLXY8j7efA","膝痛はここが動かないと治りません。「袋」を動かしてください。","【膝痛を自分で治す】Reha fit studio　高橋　陽平","ja",966,974606,0,0,"knee"],["1yJwleqY73s","과학적으로 검증된 족저근막염 탈출하는 방법(빠르고 효율적인 방법), 빡빡이 아저씨가 알려줄게-12 (eng sub)","피지컬갤러리","ko",205,973249,0,0,"foot"],["3EbfNiWTYcM","10-Minute Supine Routine for Hip Bursitis & Hip Pain - Trochanteric Bursitis Exercises and Stretches","Yoga with Joelle","en",602,968601,0,0,"hip"],["PNDVzRJh3uQ","Ejercicios terapéuticos para la epicondilitis - Hospital General de València","Hospital General de València","es",201,966647,0,1,"wrist"],["Z7Y3Kyv9Msk","Übungen für LWS, Psoas, ISG und Hüfte, im Stehen (≈16 min)","Gabi Fastner","de",972,963463,0,0,"lowback"],["aCtA5hG3vqA","Faça você mesmo a MELHOR MASSAGEM para tensão no pescoço | Previna dor cervical","Aurélio Alfieri","pt",454,955093,0,0,"upperback"],["3iPNUAgFVKI","Exercícios para diminuir dor no ombro","Chama a Fisio","pt",418,947034,0,1,"shoulder"],["0C_pDyMTZSM","5 ejercicios para el dolor de cuello (≈7 min)","Clinicas H3 fisioterapia","es",408,943982,0,1,"neck"],["BNC4bi3Ucac","7 Balance Exercises for Seniors-Fall Prevention by Physical Therapists","Bob & Brad","en",676,943708,0,1,"balance"],["XINGaYD0Zz0","Plantar Fasciitis Stretches","Cleveland Clinic","en",197,932920,0,1,"foot"],["H06zAcHqjYU","척추 요가 (요통·좌골신경통 관련, 약 29분)","요가소년","ko",1722,931418,1,0,"lowback"],["y2XlQp_XW_A","Douleur au genou (syndrome rotulien) : Exercices de rééducation","Alexandre Auffret - Tout pour ma Santé","fr",1040,929010,0,1,"knee"],["LHK-vERguGM","Exercícios para melhorar a postura | Dr. Rodrigo Lopes","Dr. Rodrigo Lopes - Fisioterapeuta","pt",746,927971,0,1,"upperback"],["DyWJdV-Hz88","肩背拉筋運動（12式・約6分鐘）","Master Leung 梁教練","zh",376,922409,0,0,"upperback"],["xfKjFtES5fk","8 ejercicios para RECUPERARTE de un ESGUINCE de TOBILLO","FisioOnline","es",944,918872,0,1,"ankle"],["x_4xVFqDEuQ","Estiramientos para tendinitis de muñeca o de Quervain (≈2 min)","Marcos Sacristán | Fisioterapia a tu alcance","es",123,918259,0,1,"wrist"],["93RpM6Dn3Bg","Cómo desinflamar el juanete con una rutina de ejercicios","Julio Palacios | Fisioterapia Latina","es",753,917027,0,1,"foot"],["mtg5Z3eZPE8","풀영상)손목, 손가락 통증 10분 루틴","물리치료사.PT재석","ko",702,916470,0,1,"wrist"],["WkveGKIyS6E","Esercizi da 1 Minuto per Migliorare la Postura e Ridurre il Mal Di Schiena","IL LATO POSITIVO","it",785,916345,0,0,"lowback"],["0mhGsu3icLg","Aponévrosite Plantaire (fasciite plantaire) : traitement kiné et exercices","Alexandre Auffret - Tout pour ma Santé","fr",1111,911652,0,1,"foot"],["LJ1Gy1RKG-I","Rutina de ejercicios para el dolor de hombro (≈47 min)","Marcos Sacristán | Fisioterapia a tu alcance","es",2796,904728,1,1,"shoulder"],["CTRhobSD4JY","Yoga | Tensione collo e spalle","La Scimmia Yoga","it",534,901479,0,0,"upperback"],["o7jK8tBGNVQ","2 exercícios para dor no joelho (≈5 min)","Aurélio Alfieri","pt",299,898326,0,0,"knee"],["T64es5lGZr8","Follow-along neck stretches (≈6 min)","Tone and Tighten","en",333,894614,0,1,"upperback"],["MwHCEoOSs1E","頸部伸展運動（約8分鐘）","Master Leung 梁教練","zh",498,892360,0,0,"upperback"],["c6baVS5cCxQ","Yoga for the neck, shoulders and headaches (≈8 min)","YOGATX","en",477,891265,0,0,"neck"],["6nb-CrZULsY","O melhor alongamento para se sentir mais disposta ao ACORDAR! - Carol Borba","Carol Borba","pt",808,891028,0,0,"mobility"],["iOYRU-1paqg","ESERCIZI per muscolo TRAPEZIO: come sciogliere il \"cordone\" a lato del collo","Marcello Chiapponi ","it",507,890917,0,0,"upperback"],["sqFqucIdVGk","Pilates Terapéutico para Dolor Lumbar - Estira y Moviliza (20 min)","Anabel Otero","es",1164,885395,0,0,"lowback"],["AdM_77SKX0c","首こりのストレッチ（約3分）","IKEHIKO TV","ja",229,857364,0,0,"neck"],["dASt0QILjaQ","25 Minuten Mobility & Stretching Routine zum Nachmachen!🧘 | Arda Saatci","Arda Saatçi","de",1653,853610,1,0,"mobility"],["aThND_7USME","【理学療法士が教える】肩の痛みで腕が上がらない！！四十肩・五十肩のストレッチ","みんなの健康塾ちゃんねる","ja",431,853008,0,0,"shoulder"],["5tHbuShG84I","Fußgewölbe trainieren - Kurzer Fuß nach Janda Übungen","funcFIT Personal Training","de",541,851965,0,0,"foot"],["ETRLwRl2Gt0","Ejercicios para el esguince de muñeca o muñeca abierta","Marcos Sacristán | Fisioterapia a tu alcance","es",460,834342,0,1,"wrist"],["H5kQnexisFM","Alongamentos para Corpo Todo - Melhora Flexibilidade e Mobilidade - 15 min.","Olena Starodubets","pt",1015,829043,0,0,"mobility"],["JDILDKXCOGM","Onderrug Oefeningen - Versterken, losmaken en Rekken","Optima Vita","nl",997,828707,0,0,"lowback"],["JfcwmJM6xc4","坐骨神經痛的拉筋、伸展與按摩（約8分鐘）","伸展生活  Life and Stretching","zh",452,827171,0,0,"lowback"],["Ie5SW9mqmuk","15 Min Hip Stretches: Hip Stretching Exercises for Hip Pain - Hip Stretch & Rehab Mobility Drills","HASfit","en",1034,824745,0,0,"hip"],["xVHjVC5RwfU","Ejercicios indicados para la epicondilitis o codo de tenista","FisioOnline","es",363,814678,0,1,"wrist"],["t5cG-FLhuwI","ALONGAMENTO COMPLETO PARA INICIANTES (Corpo Todo)","Rafael Mantovani Personal Trainer","pt",986,812839,0,0,"mobility"],["Ti5tvky2OIM","지금 바로 두통과 목 통증에서 시원하게 벗어나세요!","움직임 연구소 ","ko",498,812509,0,0,"neck"],["L69-s_xj__U","Stretching: Esercizi Di Allungamento Muscolare Per Tutto Il Corpo","Fixfit - Fitness Lifestyle","it",1794,810626,1,0,"mobility"],["TdjBhvvoGw0","頸椎過直與脖子痛的解說（約10分鐘）","啾c物理治療師","zh",583,802521,0,1,"neck"],["bON909Ls9ZE","久坐後的全身拉伸（約23分鐘）","周六野 Zoey","zh",1389,801233,0,0,"upperback"],["UCYbShdTtbk","Simple exercise to stop tennis elbow and golfer's elbow","Dr. John Dougherty","en",302,788663,0,1,"wrist"],["JZ3CpjXgGAo","[기분 좋은 날] 허리 디스크 환자를 위한 '허리 통증 잡는' 운동법 공개!, MBC 211006 방송","MBClife","ko",150,786972,0,0,"lowback"],["uJZk7jafw-o","10 Exercises for Balance and Fall Prevention // Full Follow Along Workout","SeniorShape Fitness","en",817,785934,0,0,"balance"],["kfOcai3ugUE","腰痛のストレッチ（約9分）","Marina Takewaki","ja",568,780535,0,0,"lowback"],["ga_OAPf6IOI","How to Rehab a Sprained Ankle (Start to Finish)","E3 Rehab","en",993,780053,1,1,"ankle"],["3JJayVC0-20","Lateral Sprained Ankle Stretches & Exercises - Ask Doctor Jo","AskDoctorJo","en",322,777633,0,1,"ankle"],["AWuKthPmcNs","Assim Fica Fácil DESCOMPRIMIR a CERVICAL Todo Dia","Dr. Alexandre Mota","pt",270,774680,0,1,"neck"],["aflZcgqVFfQ","Artrosis cervical: ejercicios, masaje y estiramientos (≈25 min)","Marcos Sacristán | Fisioterapia a tu alcance","es",1507,774562,1,1,"neck"],["SZpAdC0_6-g","어깨통증의 원인 '라운드숄더' 교정하는 요가 | 어깨 스트레칭, 굽은어깨 교정운동","에일린 mind yoga","ko",1617,771491,1,0,"upperback"],["_wW02hP8d5I","Mejorar el EQUILIBRIO en personas MAYORES","FisioOnline","es",871,766315,0,1,"balance"],["H2BxhDdp7OE","Übungen für eine stabile Schulter, ohne Geräte (≈14 min)","Gabi Fastner","de",829,765739,0,0,"shoulder"],["L1nmEDPJy7E","4 estiramientos para el dolor de cadera (≈22 min)","Marcos Sacristán | Fisioterapia a tu alcance","es",1317,762364,0,1,"hip"],["GsAfN9LAKEw","Exercice d'assouplissement pour la hanche et le bas du dos (≈7 min)","Alexandre Auffret - Tout pour ma Santé","fr",403,760131,0,1,"hip"],["b3KMvcVHCAo","OS 3 MELHORES EXERCÍCIOS PARA A CORCUNDA DO PESCOÇO - FISIOPREV","Guilherme Stellbrink I FisioPrev ","pt",927,757702,0,1,"upperback"],["59jMUflgseA","Sciatique : 9 exercices (≈11 min)","Benjamin Brochet","fr",654,751881,0,1,"lowback"],["xOCh5HJMsZ8","AULA DE ALONGAMENTO FÁCIL COMPLETA | Nível 3 | Exercícios para iniciantes e sedentários!","Aurélio Alfieri","pt",985,750281,0,0,"mobility"],["Injgnjpnzag","Resuelve tu DOLOR DE CODO con estos 2 ejercicios: tenistas, golfistas, escaladores, AMAS DE CASA","Eumovement FT","es",615,747069,0,0,"wrist"],["_eCF5TP2tc4","Ejercicios para Mejorar el Balance y Equilibrio para Mayores","Mariana Quevedo | Fisioterapia Querétaro","es",1108,745455,0,1,"balance"],["0hKERihjbPU","五十肩のストレッチ体操（約12分）","整体師 たっかー【3つの国家資格】","ja",740,742972,0,0,"shoulder"],["rVVB3WDDfsk","5 étirements pour la sciatique / sciatalgie (≈10 min)","Monsieur Clavicule","fr",585,741955,0,0,"lowback"],["KanWzoRHyXA","6 exercices pour le mal de dos (≈10 min)","Benjamin Brochet","fr",625,741817,0,1,"lowback"],["koelvnexy3g","立ったまま腰痛対策ストレッチ【9分間】","前田のまいにちセルフケア !  by GronG","ja",586,736649,0,0,"lowback"],["_j3QmjTJ_e4","Ejercicios para dolor de cabeza y cervicales (≈14 min)","MalovaElena","es",867,736390,0,0,"neck"],["25GDEsEVwzk","DOR NO JOELHO | Exercícios específicos para quem tem artrose e sente muita dor","André Lima Oliveira","pt",917,734588,0,0,"knee"],["zre3fQvUCY0","¿Cómo HACER un MASAJE para el ESPOLÓN CALCÁNEO?","FisioOnline","es",515,732799,0,1,"foot"],["94SY4Q6Pp_Y","Fascitis plantar: ejercicios (≈2 min)","Marcos Sacristán | Fisioterapia a tu alcance","es",124,732795,0,1,"foot"],["S2EAkhB4XEk","膝蓋強化運動（約6分鐘）","Master Leung 梁教練","zh",341,731740,0,0,"knee"],["IzRcGu16qks","[허리 특집] 허리디스크, 척추협착증 등 허리가 아프다면 이 운동을 10분만 따라 하세요!","모스틱 자세연구소","ko",754,730032,0,0,"lowback"],["cIAyuHjEAuc","ARTROSIS DE RODILLA rutina de EJERCICIOS de 1 HORA en casa","Marcos Sacristán | Fisioterapia a tu alcance","es",3140,729111,1,1,"knee"],["2Kd4xhyxmDE","고중량. 손목 약한 사람들 꼭 보십쇼!!!!!! l TFCC 마사지 l 손목 통증","피지컬갤러리","ko",142,727488,0,0,"wrist"],["Aoa3JEOYn_I","5 Exercises for Knee Joint Arthritis","Rehab Science","en",505,727014,0,1,"knee"],["P0ZqAjxxMiY","Yoga Para Pescoço e Ombros: ALONGAR, FORTALECER, REDUZIR DORES e Aumentar MOBILIDADE | Fernanda Yoga","Fernanda Yoga","pt",1141,726698,0,0,"upperback"],["-MB4zfgS__8","Rutina GAP para el dolor de rodillas, para mayores (≈48 min)","Mariana Quevedo | Fisioterapia Querétaro","es",2887,723093,1,1,"knee"],["FrEr9XeZEkU","Verspannungen lösen ➡️ Entspanne Rücken, Schultern und Nacken","Ergotopia","de",625,720235,0,0,"upperback"],["AyoBErBjJ6M","Kiefer entspannen in 5 Minuten: Diese 3 Übungen helfen gegen Zähneknirschen & Kieferverspannungen👆","Ergotopia","de",358,714825,0,0,"jaw"],["_HbjBnFETg4","股関節のストレッチ（5種目・約9分）","前田のまいにちセルフケア !  by GronG","ja",542,712835,0,0,"hip"],["BGWtEk5c4-8","膝蓋痛先別深蹲！1動作強化膝關節，對膝蓋最沒負擔 | 健康1+1 遇見更好的自己","健康1+1 · 直播","zh",91,710093,0,0,"knee"],["dl2tkDNGB0k","膝向けのスクワット（約2分）","ひざ関節症クリニック[変形性膝関節症・医療法人社団活寿会]","ja",113,700501,1,1,"knee"],["C3vuIVCB2Nw","膝蓋半月軟骨受傷? 五個強化膝蓋的運動! 膝蓋痛也能做的運動! ▏北木健身","北木健身治療師 Kopi","zh",737,699275,0,0,"knee"],["7PQ2IHTQ7Wg","Yoga rápida para MELHORAR Postura: REDUZIR e PREVENIR Má postura","Fernanda Yoga","pt",885,695886,0,0,"upperback"],["75PNUYMsXLs","Rutina para el dolor lumbar (14 ejercicios, ≈15 min)","Mariana Quevedo | Fisioterapia Querétaro","es",893,693823,0,1,"lowback"],["JZrEFzNun7A","EJERCICIOS  y MASAJE para el dolor de CADERA al dormir #fisioterapiatualcance","Marcos Sacristán | Fisioterapia a tu alcance","es",3251,693188,1,1,"hip"],["RlVkJX0k63E","頸部筋膜放鬆（5招・約4分鐘）","健康好方法","zh",260,679203,0,0,"upperback"],["pbHRK7jpr1M","5 Exercises to PREVENT and ALLEVIATE Carpal Tunnel","Rehab and Revive","en",501,677743,0,0,"wrist"],["1OBmlRvLRxI","Stretches and exercises for lateral hip pain (≈11 min)","Tone and Tighten","en",653,675959,1,1,"hip"],["7Ihq1kIBt1U","Hombro congelado - Tratamiento con ejercicios, automasajes y estiramientos","FisioOnline","es",1273,673462,0,1,"shoulder"],["vBahZrvg6Vs","¿Hombro congelado?  Haz esto! es importante","Kinesia360","es",1098,670776,0,0,"shoulder"],["sr3hW43i9tg","Real-time neck stretches and exercises (≈20 min)","AskDoctorJo","en",1217,669955,0,1,"neck"],["I1oLy06PcfI","肩・首こりのストレッチ（座ったまま・約9分）","整体院和み-NAGOMI-土師和也","ja",549,668428,0,0,"upperback"],["BWxN5DwR57g","足底筋膜炎的說明與運動（約9分鐘）","早安健康","zh",526,667815,0,0,"foot"],["DnxahqgsAEw","Achilles Tendinopathy / Tendinitis / Tendinosis | Heel Pain Rehab (Education, Myths, Exercises)","E3 Rehab","en",1457,666291,2,1,"ankle"],["gp2YvMCA4yU","坐骨神経痛　やわらげるストレッチと体操","IMSグループ医療・介護のお役立ちサイトチャンネル","ja",281,665613,0,0,"lowback"],["ZIEB0-zmLJE","GUIDA COMPLETA alla COXARTOSI o ARTROSI D'ANCA (esercizi e consigli)","Marcello Chiapponi ","it",582,664799,0,0,"hip"],["bPCnN6zHJEg","O ÚNICO exercício que você precisa para dor no joelho","Fisioterapia com Kelwin Juan","pt",798,664550,0,1,"knee"],["php8IpmA6-Y","Therapeutische Übungen bei akuten Schulterschmerzen & Nackenverspannungen","Privat Physio Bonn","de",648,664027,0,1,"neck"],["0CrX59ulj9U","Top 5 Thoracic Spine Mobility Drills","Physiotutors","en",222,663323,1,1,"upperback"],["_8NW1emA2Rg","11 balance exercises (≈23 min)","Alyssa Kuhn, Arthritis Adventure","en",1405,658840,0,1,"balance"],["TKtfgIC3qzU","Your Plantar Fasciitis Treatment Is Wrong (Here's Why)","Squat University","en",744,656249,0,1,"foot"],["xOL2PqRA_Gg","김재원TV EP.25  '노년 낙상'! 평지에서도 넘어지는 이유 & 낙상 막는 운동법 #낙상예방 #노인낙상 #김헌경박사  #도쿄도건강장수의료센터김헌경박사","김재원TV","ko",1619,656216,1,0,"balance"],["2kOFJFlOuIg","Dor no nervo ciático: 6 exercícios (≈20 min)","Dr. Rodrigo Lopes - Fisioterapeuta","pt",1176,655624,0,1,"lowback"],["W3A_RWEOkxc","명의가 알려주는 무릎 건강을 위해 꼭 따라 해야 하는 운동ㅣ무릎 안 아프고 오래 쓰기 위해 해야 하는 운동ㅣ덤벨X 층간소음Xㅣ#명의","EBS","ko",172,655373,0,0,"knee"],["hhvHpsxKjXw","Improve Thoracic Spine Mobility (4 Best Exercises)","E3 Rehab","en",320,652512,1,1,"upperback"],["aBRrDpsbHeo","讓走路更輕鬆的足部訓練｜健走、旅行、慢跑必練！讓您越走越年輕","身體智慧 鄭雲龍的人體力學教室","zh",1041,651977,0,0,"foot"],["t4EaoXBnPyE","首こりのストレッチ（7種目・約14分）","前田のまいにちセルフケア !  by GronG","ja",824,648369,0,0,"neck"],["92Hb4MZz0IM","다리저림에 좋은 운동 (허리디스크, 좌골신경통) 30분#다리저림에좋은운동#허리디스크재활운동#좌골신경통스트레칭","물리치료사 pt종환","ko",1874,647552,1,1,"lowback"],["-Lqg9xZU9CA","20分鐘 拉筋運動｜全身伸展｜深層放鬆 疲憊的身體 FULL BODY DEEP STRETCH","一米六健身服利社","zh",1234,644786,0,0,"mobility"],["rJafJd4sEwk","Arthrose de la hanche : conseils et exercices (≈13 min)","EduKa Santé","fr",801,635100,0,0,"hip"],["WcPjmr7aknU","RESPIRAÇÃO DIAFRAGMÁTICA - Como Respirar Corretamente e Ter Mais Energia [AGORA]","Reconec.Estado","pt",861,633033,0,0,"breathing"],["p4C0M-jArHQ","肩こり・首こりのストレッチ（座ったまま・約6分）","B-Flow","ja",388,631599,0,0,"neck"],["KhU8iIwWlPg","Douleur au tendon d'Achille : exercices pour la tendinite d'Achille (Kiné) 1/2","Alexandre Auffret - Tout pour ma Santé","fr",591,630115,0,1,"ankle"],["ldjGImenoRA","Hip Pain WON’T Get Better Unless You Strengthen THIS Muscle (50+)","Will Harlow – Over-Fifties Specialist Physio","en",643,629389,1,1,"hip"],["P90-wdjNRiI","退化性膝關節的運動（約11分鐘）","CCU MOOCs1","zh",635,628343,0,0,"knee"],["Kqx1BWhjSJM","ARTHROSE DU GENOU - exercices quotidiens et recommandés","Soline adapte ton sport","fr",725,628032,0,0,"knee"],["fpZZcHqQdSk","膝蓋保健運動（中級・約11分鐘）","Balance Health","zh",667,624117,0,0,"knee"],["a_qDI0zHM2A","7 exercícios e alongamentos para o nervo ciático (≈11 min)","Dr. Rodrigo Lopes - Fisioterapeuta","pt",686,621407,0,1,"lowback"],["uoiyDHyX_Ik","Exercícios de equilíbrio para se fazer em casa","Libbs","pt",1414,621120,0,0,"balance"],["SQXJIqP-p1Q","Stretching per Allungare i Muscoli ed Aumentare la Flessibilità","LUMOWELL - Benessere360","it",637,616138,0,0,"mobility"],["eMedHgCCbxE","EPICONDILITE: gli ESERCIZI ed i CONSIGLI che ti servono per liberartene","Marcello Chiapponi ","it",625,616114,0,0,"wrist"],["ZTWbD42iQv0","肩甲骨周辺のストレッチ（約10分）","前田のまいにちセルフケア !  by GronG","ja",619,614077,0,0,"upperback"],["dCpw1uTFfp8","Top 3 Stretches & Exercises for Carpal Tunnel Syndrome","Airrosti Rehab Centers","en",167,612778,0,0,"wrist"],["zNhqYaa79jY","Souplesse & Mobilité à Suivre en 15min ✔️ (Tout le corps sans matériel)","Eric Flag","fr",1002,612033,0,0,"mobility"],["H1RdcOR_rbY","목, 등의 긴장을 이완하는 요가 (일자목 스트레칭) | 목이 뻐근할 때 운동, 굽은 등 펴기","에일린 mind yoga","ko",1186,611024,0,0,"upperback"],["7XOZdlpUTZc","5 Mobiliserende Onderrug Oefeningen bij Lage Rugpijn","Lage Rugpijn Fysio","nl",109,606830,0,1,"lowback"],["8agH5M-zmZ0","膝のストレッチ（5種目・約10分）","前田のまいにちセルフケア !  by GronG","ja",574,606335,0,0,"knee"],["tisaSQq2MXc","Ginnastica POSTURALE: lezione COMPLETA per collo, spalle e schiena","Marcello Chiapponi ","it",1822,603164,1,0,"upperback"],["Bb7HyNJHh5k","Plantar Fasciitis Treatment with Massage, Stretches, & Exercises - Ask Doctor Jo","AskDoctorJo","en",667,600682,0,1,"foot"],["p7CwDK0rvqc","肩・首こりのストレッチ（約10分）","整体院和み-NAGOMI-土師和也","ja",614,600152,0,0,"upperback"],["F-gckqTmuTw","『猫背』の人向け！体を柔らかくするストレッチ！【10分一緒に画面を観ながら】Cat back","オガトレ","ja",786,599687,0,0,"upperback"],["Q7CghUNdjWw","Esercizi per il Dolore Cervicale - Stretching per Ridurre Stress e Tensione del Collo","LUMOWELL - Benessere360","it",321,597745,0,0,"upperback"],["y6b4GeYY9sg","7 Best Flat Feet Treatments - Ask Doctor Jo","AskDoctorJo","en",677,596935,0,1,"foot"],["j3YZ1Yoaeaw","5 HWS Übungen – Diese sanften Übungen können Deinen Nacken entspannen","Ergotopia","de",741,595790,0,0,"upperback"],["FKwsZwznKO0","歩くと膝が痛い人が寝たままでもできる体操10選","ひざ痛お助けTV","ja",2118,594534,1,0,"knee"],["ns5DvlBr0AY","4字伸展（骨盆・腰痛向・約2分鐘）","健康2.0","zh",111,593115,0,0,"lowback"],["N6x9eTVlP7c","五十肩（肩周炎）的肩部伸展 3 招（約9分鐘）","伸展生活  Life and Stretching","zh",527,591161,0,0,"shoulder"],["ErLTltIsyPQ","6 EJERCICIOS para fortalecer los PIES, evitar caídas y prevenir lesiones","Marcos Sacristán | Fisioterapia a tu alcance","es",2980,588568,1,1,"foot"],["o0cyRDLV7tg","Alongamento aula de 15 minutos pro corpo todo - Carol Borba","Carol Borba","pt",1101,585030,0,0,"mobility"],["QoLKoWrwEik","Flat Feet Getting Worse? Here's Why","Squat University","en",410,584970,0,1,"foot"],["zLn-Mlji62M","足底筋膜炎 運動篇","菁英診所再生醫療門診","zh",326,583924,0,0,"foot"],["u6xpIRfTXyc","Übungen bei Ischias-Beschwerden, ohne Hilfsmittel (≈15 min)","Gabi Fastner","de",914,581911,0,0,"lowback"],["zsIBozus5I4","五十肩復健運動！最簡單肩痛自救法只要3招伸展︱ 黃鼎鈞 骨科Ｘ疼痛科醫師【早安健康】","早安健康","zh",453,580646,0,0,"shoulder"],["dDZhNzKV7tA","3 Golfer's Elbow Exercises","Rehab Science","en",375,577825,0,1,"wrist"],["P3KlEjgagVA","Comment relaxer la nuque et les épaules ?","Minute Forme","fr",313,576726,0,0,"upperback"],["TfCZDedRHYI","🐤 15 min. Nackenschmerzen lösen | Schultergelenk, Schultergürtel und BWS | ohne Geräte, im Stehen","Gabi Fastner","de",912,574768,0,0,"upperback"],["We44qc_6Gj4","Alongamento fácil para iniciantes, nível 3 (≈12 min)","Aurélio Alfieri","pt",725,571107,0,0,"mobility"],["vMjTJf4-xz0","How to do belly (diaphragmatic) breathing","MassGeneralHospital","en",162,569150,0,1,"breathing"],["_brVkmvCHq4","首まわりをふわふわに｜コリをほぐすストレッチ【7分間】","前田のまいにちセルフケア !  by GronG","ja",487,565036,0,0,"neck"],["rvmYEugbUM8","Douleur LOMBAIRE : les 8 INDISPENSABLES","Margaux Magnée","fr",860,565011,0,0,"lowback"],["RCxAzwnA1hI","Epicondilitis y epitrocleítis: cómo abordar el dolor (≈4 min)","Fisioterapia para TI","es",251,563788,0,1,"wrist"],["wr9XyF_7sGI","6 exercícios para dores nos pés - Fascite plantar e esporão calcâneo","Dr. Rodrigo Lopes - Fisioterapeuta","pt",659,562333,0,1,"foot"],["9jc6yjkqaW0","Mal di Schiena: Esercizi a Casa Contro il Dolore","LUMOWELL - Benessere360","it",489,559186,0,0,"lowback"],["GBbQNMla9Ok","질병 예방과 건강의 기본 복식호흡 ! 초보자도 쉽게 배울수 있도록 호흡의달인 배한호 한방내과 (호흡기내과)전문의가 알려드립니다!","배한호TV","ko",832,555944,0,0,"breathing"],["G1jRyZTWLc8","DOULEUR de hanches ou de bassin ! Voilà pourquoi tu as TOUJOURS mal ! Solution kine","Hem Ton Kiné","fr",516,554408,0,1,"hip"],["FZZPXR_5s_c","Puissante Respiration anti-Stress | La Technique 4-4-8","Respire avec Tom & Inga","fr",423,553778,0,0,"breathing"],["BTErDjv2ADM","[용 in 세브란스] 족저근막염 스트레칭 방법 두 가지!","용인세브란스병원","ko",232,548061,0,1,"foot"],["S4iD6dElrDA","OS MELHORES EXERCÍCIOS PARA TÚNEL DO CARPO (Dormência na mão)","Dr. Alexandre Mota","pt",631,546980,0,1,"wrist"],["At2RJXtYJKk","손목터널증후군? 손목 통증 잡는 스트레칭","자생한방병원","ko",307,544487,0,0,"wrist"],["bSYptDRh0VA","Sciatica, Lombalgia e Mal di Schiena Lombare: Esercizi Contro il Dolore","LUMOWELL - Benessere360","it",993,543686,0,0,"lowback"],["TQycKHiJlZg","Real-time hip stretches (≈8 min)","AskDoctorJo","en",477,542076,0,1,"hip"],["446wlmx-n90","Sciatique : 8 exercices (≈25 min)","Denis Fortier","fr",1507,541932,1,1,"lowback"],["t2SCv3fhxYs","How to Improve Balance | Senior Exercises for Balance","Yes2Next","en",984,541229,0,0,"balance"],["HwkICXfa6fo","4 exercícios para dores no joelho (≈7 min)","Camila Dias ","pt",400,536589,0,0,"knee"],["2G5tV6JWD9M","족저근막염은 의외로 여기를 풀어야 합니다ㅣ김범수 교수님 1부ㅣ닥터딩요","닥터딩요","ko",1450,536556,0,0,"foot"],["H3LH3vDxVsc","Melhores ALONGAMENTOS para CERVICAL | Nível 2 | Alongamento para o Pescoço | Exercícios para Idosos","Aurélio Alfieri","pt",633,535611,0,0,"upperback"],["kvv-T4VGKok","[복식 호흡의 진실] 당신의 복식 호흡은 틀렸습니다","한의사트레이너","ko",696,532561,0,0,"breathing"],["lMh5_23uMKo","Einfache Übungen gegen Rückenschmerzen ➡️ 20 Minuten für Zuhause ohne Geräte","Ergotopia","de",1202,532218,0,0,"lowback"],["btcnbn5VGVY","Epicondilitis de codo o codo de tenista, tratamiento y ejercicios","Marcos Sacristán | Fisioterapia a tu alcance","es",346,526779,0,1,"wrist"],["rSYnAfGTbbQ","Tratar tu tendinitis de Aquiles: los (BUENOS) ejercicios","Julien LEPRETRE","es",297,524940,0,0,"ankle"],["8qh6DjXJxTQ","TMJ exercises for jaw clicking or pain (≈16 min)","Adam Fields DC","en",933,524684,0,0,"jaw"],["vNVw4aA9dtk","CONDROPATIA ROTULEA: ESERCIZI per migliorare i problemi di CARTILAGINE del GINOCCHIO","Marcello Chiapponi ","it",534,524224,0,0,"knee"],["LrScfdCqeuo","坐骨神經痛的3個運動（約7分鐘）","北木健身治療師 Kopi","zh",412,518629,0,0,"lowback"],["iK5oei3NXS4","Dolor de cabeza, masaje del musculo esplenio de la cabeza para la cefalea tensional","Marcos Sacristán | Fisioterapia a tu alcance","es",168,518091,0,1,"neck"],["IgJ0RXxzWCc","運動後的全身拉伸（約9分鐘）","Shizuka静静子","zh",532,517165,0,0,"mobility"],["adpR2UQTElk","Ejercicios de respiración profunda","Serv. Salud Metropolitano Central","es",61,516544,0,0,"breathing"],["UnE4XmKVnGk","Esguince de tobillo, ejercicios y rehabilitacion fase 3","Marcos Sacristán | Fisioterapia a tu alcance","es",517,516392,0,1,"ankle"],["3A-13HmFxOw","Los 3 MEJORES EJERCICIOS de EQUILIBRIO para ADULTOS MAYORES de 80 años","Marcos Sacristán | Fisioterapia a tu alcance","es",984,513756,0,1,"balance"],["gDwTjo_FXSk","Exercises for plantar fasciitis and heel pain (≈3 min)","footminders","en",154,513723,0,0,"foot"],["oS-WYwGBk68","床上瑜伽（基礎拉伸・約10分鐘）","周六野 Zoey","zh",615,513220,0,0,"mobility"],["pf_oPpQnUq8","턱관절 운동과 스트레칭 정리 (약 12분)","구강내과 덴티장TV","ko",734,511228,0,0,"jaw"],["dEg2mp5zWIo","😯 Torceu o tornozelo, veja  2 formas para melhorar a dor","Dr. Alexandre Mota","pt",454,499292,0,1,"ankle"],["bzPQ87ux4KI","Sciatique : 5 exercices (≈9 min)","Denis Fortier","fr",533,499164,0,1,"lowback"],["d9Jplebe1bU","腹式呼吸の簡単なやり方＆力まずしっかり吸えるトレーニング方法","ココウィズちゃんねる","ja",627,497253,0,0,"breathing"],["maSu8qThLhY","✒️20 min. Bewegung bei Hüft- und Kniearthrose | ohne Geräte, im Stehen","Gabi Fastner","de",1224,495115,0,0,"knee"],["r1fE6ADwv5M","Mal di schiena? Ecco 10 Esercizi per stare meglio - Allevia le tensioni nella zona lombare | Pilates","I Love Pilates Arese","it",1151,490120,0,0,"lowback"],["1jJF-JcFnCg","膝蓋的三步驟運動（約5分鐘）","北木健身治療師 Kopi","zh",315,488382,0,0,"knee"],["E-F6jx2BGyQ","빡빡이 아저씨의 아침&저녁 스트레칭 (허리통증 스트레칭 12주 루틴)","피지컬갤러리","ko",928,488130,0,0,"lowback"],["_9Bd3NBbOmo","EXERCÍCIOS PARA CORRIGIR A POSTURA","Tua Saúde","pt",232,485702,0,0,"upperback"],["bQWYPG9VQmw","Ejercicios para mejorar y potenciar la musculatura del pie plano infantil","Podoactiva","es",125,484345,0,0,"foot"],["LUUSpkWTkuw","NERVO CIÁTICO INFLAMADO? ❌ NÃO ALONGUE! Faça ISSO (4 Exercícios Que Aliviam de Verdade)","Profª Bel Brisotti","pt",881,483347,0,0,"lowback"],["Qo0mI6L3wQA","Übungen für Ischias, Piriformis und Psoas, auf der Matte (≈20 min)","Gabi Fastner","de",1194,482449,0,0,"lowback"],["fFB5g5rc8cQ","15 MIN Ganzkörper DEHNEN für Anfänger / Beginner Stretching für mehr Beweglichkeit | Tina Halder","Tina Halder","de",949,482388,0,0,"mobility"],["Hm0uVjHaXGk","6 Exercises for De Quervain's Tenosynovitis","Rehab Science","en",410,482253,0,1,"wrist"],["B1Ul5adT-pw","The ONLY Exercises You Need to Strengthen Your Knees Without Pain After 50","Arthritis Channel","en",498,481974,1,0,"knee"],["Ot_bSm3RHVU","放鬆減量呼吸訓練，一分鐘學會橫膈膜呼吸！👃","世鴻耳鼻喉開講","zh",500,481473,0,0,"breathing"],["k7L5T_I28hY","하루 6분, 굽은 등이랑 라운드 숄더 싹 피고 일자 쇄골 만드는 운동법 (3주 변화)","핏주부 fitjubuda","ko",358,481295,0,0,"upperback"],["QxeLz4lA9Jg","腹式呼吸的放鬆練習（約11分鐘）","安大雄","zh",661,480863,0,0,"breathing"],["Wo7LHQFWyc4","Dolor y Chasquido en los Hombros ¡SOLUCIÓN CORTO Y LARGO PLAZO!","ATHLEAN-X Español","es",327,475806,0,0,"shoulder"],["5KUSj2XgjCY","膝蓋退化性關節炎 運動篇","菁英診所再生醫療門診","zh",244,474745,0,0,"knee"],["9jpchJcKivk","How to do Diaphragmatic Breathing Exercises for Beginners","Michelle Kenway","en",233,471820,0,1,"breathing"],["FgR4O2JMD7k","Respiration / Diaphragme : 4 exercices pour OUVRIR le THORAX","Thierry Lanneau","fr",426,471701,0,0,"breathing"],["RVaEfFbZ_EY","腳踭腳板底痛…教大家足底筋膜運動[Eng Subtitles ] Plantar Fasciitis Exercises","Dr. Joe Wong","zh",607,470121,0,1,"foot"],["ehCuok-0-ZQ","腳踝扭傷好不了? 5招超實用保健方法_物理治療師Ryan｜KingNet國家網路醫藥","KingNet國家網路醫藥","zh",394,467717,0,0,"ankle"],["GezvZI_Ze2c","Esercizi per dolore al ginocchio","Marcello Chiapponi ","it",361,467582,0,0,"knee"],["LzQYx4qzaDQ","무릎 통증 없이 앉아서하는 초보자 하체 의자 운동 루틴! [하루 15분 홈트]","관절사용설명서","ko",1014,466765,0,0,"knee"],["UB3tSaiEbNY","Diaphragmatic Breathing Demonstration from Michigan Medicine","Michigan Medicine","en",249,466182,0,1,"breathing"],["OK6vjIzzUM0","預防肩膀痛的 #側睡姿勢 與 #護肩運動｜肩夾擠系列（下）","身體智慧 鄭雲龍的人體力學教室","zh",1222,463507,0,0,"shoulder"],["zEpSrGfSvPc","Dehnübungen beim Tennisarm (≈7 min)","Ergotopia","de",442,463402,0,0,"wrist"],["sqKnHet1xfA","8 Dehnübungen für den Rücken (Beweglichkeit)","Ergotopia","de",900,462339,0,0,"mobility"],["QQseo9mM-jQ","Yoga pour la nuque - Yoga Master Class","Doctissimo","fr",1293,459116,0,0,"upperback"],["P_z3ldy8Lvo","¿Tienes un esguince de tobillo? realiza estos ejercicios en casa","Fisioterapia en Español","es",519,457749,0,1,"ankle"],["S1fd8ElTRI8","Hüftarthrose selbst behandeln – Einfache Tipps und effektive Übungen bei Coxarthrose","KLINIK am RING - Die Gelenkspezialisten","de",611,457647,0,1,"hip"],["W2EucDEc9Pg","EXERCÍCIOS DE EQUILÍBRIO PARA IDOSOS | Treino Completo para Terceira Idade","Aurélio Alfieri","pt",1122,457423,0,0,"balance"],["bYejIbRcGtU","肩の痛み向けストレッチ（約8分）","整体師 たっかー【3つの国家資格】","ja",466,455943,0,0,"shoulder"],["o0rCwgtBIPM","허리스트레칭, 허리통증에 좋은 운동. 누워서 하는 운동으로 쉽고 간단하고, 편안합니다!","연세사랑병원","ko",162,451599,0,1,"lowback"],["45kpTqBej2A","Um ÚNICO Movimento Contra CORCUNDA no Pescoço","Lucas Ramos | Personal 60+","pt",548,450424,0,0,"upperback"],["3CJMz0HoGXk","Golfer’s Elbow Rehab (Education | Myths | Stretching & Strengthening Exercises)","E3 Rehab","en",1414,448678,1,1,"wrist"],["PEqDsfSNNVs","Ejercicios para Corregir la Postura de la Espalda","LUMOWELL - Fitness - ES","es",695,447284,0,0,"upperback"],["k3mVP4fSlPA","运动后必做！8分钟全身拉伸 | 放松恢复&增强柔韧性 | 8 Min Full Body COOLDOWN STRETCHES for Recovery & Flexibility【艾琳】","Eileen Yu","zh",699,447112,0,0,"mobility"],["lo0OE1OaE_g","6 exercices pour le mal de dos (≈5 min)","Niko Mobilité","fr",311,446897,0,0,"lowback"],["YvmFpomiiv4","오십견 운동 (삼성서울병원, 약 7분)","삼성서울병원","ko",416,446249,0,1,"shoulder"],["auczHg2Qh70","승모근 스트레칭 (목·어깨·두통 등 관련, 약 21분)","요가소년","ko",1237,446117,0,0,"upperback"],["eJbPPcN69h8","15分鐘 全身伸展｜日常放鬆必做 - 柔軟度、靈活性訓練","游書庭 - 樂活有氧","zh",977,443045,0,0,"mobility"],["_iQfblkbUJ4","Exercícios de Respiração (Apenas Exercícios) 10 MINUTOS SEM PARAR","Cantar Bem","pt",625,442312,0,0,"breathing"],["nfO1_jI-AdA","이 운동을 따라하시면 발목이 튼튼해집니다. 앉아서 밴드 하나 가지고 할 수 있는 4가지 발목 외재근 운동 방법! 발 다치시거나 수술받으신 모든 환자분들, 꼭 보세요~!!","김범수교수의 발편한세상","ko",388,441836,0,1,"ankle"],["1QVa_he8a5g","EXERCÍCIOS PARA DOR NO PUNHO | Para você que sente dor no pulso, nas mãos ou nos dedos!","Aurélio Alfieri","pt",652,441310,0,0,"wrist"],["MQc1MLl8fNw","Hallux valgus: Diese Übungen helfen gegen den Ballenzeh","ARD GESUND","de",420,439792,0,0,"foot"],["DDh0ZaTrJiY","Stretching Completo: Esercizi di Stretching Total Body e Mobilizzazione","Fixfit - Fitness Lifestyle","it",1437,439522,0,0,"mobility"],["KXfubOqFGb0","ガチガチの足裏をゆるゆるにするツボ押しストレッチ。外反母趾・足底筋膜炎・足裏のしびれ・足裏の痛みに｜京都市北区　もり鍼灸整骨院","もり鍼灸整骨院チャンネル","ja",766,438922,0,0,"foot"],["u9JpPQi55ls","Étirements pour la nuque et les cervicales (yoga, ≈8 min)","Delphine Marie Yoga","fr",504,438881,0,0,"upperback"],["kFfnEHdi8XY","5 ejercicios para el dolor de mandíbula o ATM (≈5 min)","Marcos Sacristán | Fisioterapia a tu alcance","es",304,438477,0,1,"jaw"],["1ZKPrX3kgPo","족저근막염 스트레칭 (약 3분)","세브란스","ko",201,437827,0,1,"foot"],["lPAnWf3AE4E","O Melhor Exercício Para EVITAR QUEDAS EM IDOSOS (60+)","Fisioterapia com Kelwin Juan","pt",358,437309,0,1,"balance"],["9sLcLAlUDlE","Exercícios para o pescoço e a dor no pescoço (≈18 min)","André Lima Oliveira","pt",1101,436532,0,0,"neck"],["CzT3oE7DgWM","Golfer's Elbow Stretches & Exercises - Ask Doctor Jo","AskDoctorJo","en",363,434832,0,1,"wrist"],["bVP0JD_iAmg","3 effektive Übungen bei Hüftarthrose: Damit bleibst du bis ins hohe Alter fit! (für zuhause)","Online Physiotherapie","de",570,433443,0,1,"hip"],["h9nV7m_swCk","首と肩のほぐし方（約9分）","前田のまいにちセルフケア !  by GronG","ja",513,431579,0,0,"neck"],["dS_U3vKRb9Q","SOLUÇÃO PARA DOR CERVICAL - Exercícios fáceis para dor na nuca","Aurélio Alfieri","pt",942,429808,0,0,"neck"],["m8QyW9RLEcQ","턱관절 통증에 좋은 TOP3 스트레칭 루틴 (eng sub)","피지컬갤러리","ko",311,428452,0,0,"jaw"],["kD71MofK7ro","좌골신경통 요가 스트레칭 (약 34분)","요가소년","ko",2031,427324,1,0,"lowback"],["bE-6cdf_2pc","Gagner en souplesse en 5 minutes d'étirements par jour┃ELLE Yoga","ELLE","fr",467,426125,0,0,"mobility"],["8Vuailj3XJ4","3 exercises for hip pain (≈6 min)","AskDoctorJo","en",337,421630,0,1,"hip"],["5aUcblTABhI","4 Ejercicios respiratorios. Paciente sentado. Fisioterapia respiratoria","Clínica Universidad de Navarra","es",94,420490,0,1,"breathing"],["Lzt4AipcyY4","Esercizi Posturali: Spalle Addotte, Curve in Avanti","LUMOWELL - Benessere360","it",211,418932,0,0,"upperback"],["FCU0DyhuvTc","Kiefer Übungen - Entspanne Deinen Kiefer und löse Blockaden mit 7 Übungen!","Ergotopia","de",415,418866,0,0,"jaw"],["I_XxmS9jUa4","FISIOCONSEJO. Tensión en mandíbula | 5 Ejercicios para relajar la mandíbula [7']","María Plaza Carrasco","es",437,413353,0,0,"jaw"],["duBSjsOv0hA","턱관절 셀프케어 (약 6분)","압구정한의원","ko",383,412635,0,0,"jaw"],["8YL5oL0pmtM","The Best Ankle Sprain Injury Exercises For Strength and Stability","Tone and Tighten","en",601,412482,0,1,"ankle"],["xTdLkB4qlyM","5 exercices pour la tendinite à l'épaule (≈21 min)","Denis Fortier","fr",1287,412159,0,1,"shoulder"],["UVr_1Ldh4Hw","Exercices pour le bas du dos et le bassin (≈8 min)","Denis Fortier","fr",489,410261,0,1,"lowback"],["A7UdRrF5TGI","LIBÉRATE del DOLOR de HOMBRO: Ejercicios FÁCILES y EFECTIVOS pautados por un FISIOTERAPEUTA","Tomás Campos Fisioterapia","es",871,409105,0,1,"shoulder"],["lhKTzR-ZcR8","坐骨神經痛的3招居家運動（約2分鐘）","Dr. Joe Wong","zh",149,408885,0,1,"lowback"],["CWKwqI1aeFE","肩の痛みポイントから原因/対処法を導く【肩の痛み 原因】","ゆるエビデンスの整形外科医 |  歌島大輔","ja",547,408629,0,1,"shoulder"],["Jbe8zLv1zfg","Cómo Solucionar Dolor en el Codo ¡UN SIMPLE EJERCICIO!","ATHLEAN-X Español","es",356,406648,0,0,"wrist"],["kQOB4wCOqq0","고관절 통증, 운동을 해야 하나? 말아야 하나? 명의가 추천하는 고관절 질환 예방 운동ㅣ정형외과 이우석 교수","강남세브란스병원","ko",290,406395,0,1,"hip"],["88xWv4nxNpI","Yoga para espalda y ciática (≈11 min)","Andreina Carvo | Pilates, Yoga y Meditación","es",646,406341,0,0,"lowback"],["EkPBLPr4JIo","ARTROSE DE JOELHO - Como fortalecer?","Dr. Adriano Leonardi","pt",793,405514,0,1,"knee"],["3pPtEv2ANY0","膝の痛みがある方向けの筋トレ（約8分）","前田のまいにちセルフケア !  by GronG","ja",495,404050,1,0,"knee"],["3fk2nBNbjp0","変形性股関節症の股関節ストレッチ（約8分）","Nピラティス〜ゼロからわかる解剖学〜","ja",497,402732,0,0,"hip"],["O3Qh8hgcypA","ENLEVEZ L’OIGNON AU DOIGT ! 2 techniques pour restaurer le pied","Stanislav Chernonog","fr",546,402637,0,0,"foot"],["U3wbu0l8OZ0","Best Exercise for Plantar Fasciitis | Plantar Fasciitis","Physiotutors","en",149,402579,0,1,"foot"],["u5GPq0CC7U8","무릎 통증 없이 앉아서 하는 초보자 하체운동 루틴!","관절사용설명서","ko",604,402206,0,0,"knee"],["cXhe7coI3R4","Esercizi efficaci per la cervicale | Sequenza da 8 minuti","Saluteinmovimento","it",510,402052,0,0,"neck"],["7EaPU6c3Ke0","Rutina de ejercicios para el dolor de tobillo (≈32 min)","Marcos Sacristán | Fisioterapia a tu alcance","es",1912,401658,1,1,"ankle"],["lmbYoHO_IIc","7 Exercícios p/ DORES NOS PÉS e TORNOZELO | Mobilidade - Alongamento - Fortalecimento","Dr. Rodrigo Lopes - Fisioterapeuta","pt",1159,400518,0,1,"ankle"],["E4a2LfG7PmI","Syndrome de l'essuie glace : traitement, massage et étirements","Alexandre Auffret - Tout pour ma Santé","fr",887,399786,0,1,"knee"],["hEPLGRv4820","목통증과 두통이 있으신 분들, 영상을 보시고 꼭 따라해 보시기 바랍니다","모커리 근육신경재활TV","ko",297,399275,0,0,"neck"],["vO0U405XKDY","Why Your Neck and Shoulders Are Always Tight","Body Fix Exercises—for over 50s","en",210,396568,0,0,"upperback"],["4NofR3B459o","ランナー膝（腸脛靭帯炎）のストレッチ","自分と家族を治せる整体塾・土井治療院","ja",428,396512,0,0,"knee"],["S2d6ItDAjXQ","Seitliche Hüftschmerzen - Ursache erkennen und lösen","Bewegungsumfang | Visna Stief","de",864,394545,0,0,"hip"],["C07X-3tzfUw","8 exercises for De Quervain tenosynovitis (thumb and wrist pain) (≈9 min)","PT Time with Tim","en",512,393033,0,1,"wrist"],["11gy50K7BNA","Fortalecimento dos Pulmões | Exercícios de respiração VIDEO 1","Dr. Rodrigo Lopes - Fisioterapeuta","pt",1026,392390,0,1,"breathing"],["gRILncZpiAM","Aponévrosite plantaire (fasciite plantaire) : Traitement et Exercices kiné","Benjamin Brochet","fr",571,392350,0,1,"foot"],["fUMu7eiRmVY","顎関節ストレッチ動画","act6420","ja",300,392345,0,0,"jaw"],["Kbhwlr50jVo","3 Exercícios Matadores para a Dor na Lombar","Rafael Souza","pt",852,390569,0,0,"lowback"],["8KiSvKx2SpM","5 min Back Workout for Posture | Exercises to Improve Posture & for a Straight Back","JojoFit","en",332,390242,0,0,"upperback"],["XF6S87F3jYo","일자목 교정운동(feat, 홈트 루틴운동)","물리치료사.PT재석","ko",702,388464,0,1,"neck"],["xSL-konKsuo","Rutina de ejercicios para el dolor de muñeca (≈39 min)","Marcos Sacristán | Fisioterapia a tu alcance","es",2331,387041,1,1,"wrist"],["VhXTqNrgBpc","발에 문제가 있으신 분들이 애타게 찾던 영상입니다 / 족저근막염, 평발, 무지외반증 재활운동","피카토 Phycato","ko",907,384284,0,0,"foot"],["sWYitMddV4U","座位での転倒予防の自主トレーニング","介護の現場と実践のことなら【日本通所ケア研究会】","ja",575,383769,0,0,"balance"],["St6jj-cS3oA","CERVICOBRACHIALGIA: i 3 esercizi \"TOP\" per il dolore CERVICALE e BRACCIO","Marcello Chiapponi ","it",502,382490,0,0,"neck"],["JK9-VUKTdgI","10 Esercizi fascite plantare","MdM Fisioterapia ","it",301,382161,0,1,"foot"],["hMB3bzyoBVo","猫背対策ストレッチ【7分間】","前田のまいにちセルフケア !  by GronG","ja",476,381307,0,0,"upperback"],["Xrz-CZdQLLE","목 디스크인데, ‘목은 근력 운동을 어떻게 해요?’  - 이경석의 척추88 #141 - 목디스크, 목통증 운동","굿라이프","ko",519,379326,0,0,"neck"],["Q7tqVB9hjEs","4 ejercicios para CORREGIR EL PIE PLANO según la ciencia","Marcos Sacristán | Fisioterapia a tu alcance","es",803,379306,0,1,"foot"],["kGHLpF7OmHk","肩頸拉伸操（約5分鐘）","游書庭 - 樂活有氧","zh",322,377620,0,0,"upperback"],["iDL-Yk89HME","Épitrochléite (tendinite interne coude) : Traitement, massage, exercices kiné","Alexandre Auffret - Tout pour ma Santé","fr",759,377540,0,1,"wrist"],["kt0lxacUAAs","呼吸筋ストレッチ体操","環境再生保全機構公式動画チャンネル","ja",1491,375166,0,0,"breathing"],["RHD6zPGrGgc","Esguince de tobillo, tratamiento y ejercicios","Marcos Sacristán | Fisioterapia a tu alcance","es",323,374149,0,1,"ankle"],["XG-aFg0Pbjo","体幹強化に【足指が大事】である意外な理由｜東洋医学的な見方","専心良治","ja",365,373540,0,0,"foot"],["TQbdIEoHBB4","超簡單運動！腰背痠痛OUT 健康2.0","健康2.0","zh",155,372982,0,0,"lowback"],["J8USTnYYJPk","腰背伸展運動（3招・約3分鐘）","康健雜誌","zh",199,371979,0,0,"lowback"],["s-cPkeCqDjQ","Automasaje para la tendinitis y dolor del tendón de Aquiles","FisioOnline","es",79,371675,0,1,"ankle"],["L500BT8g-Zk","LAGE RUGPIJN? Met deze 5 oefeningen maak jij je onderrug minder stijf","Trainer Tom","nl",323,371573,0,0,"lowback"],["31nL62URhdE","The 5 KEYS To Improve Flat Feet (Fallen Arches) & Foot Overpronation","Body Fix Exercises—for over 50s","en",334,371414,0,0,"foot"],["otK6cT4Q4_8","オスグッド・膝の痛み向けストレッチ（3種・約6分）","オガトレ","ja",351,369951,0,0,"knee"],["Aqpd3P2MB8g","不能舉高手，一舉起手肩膀頸便痛，連手都沒有力！Dr. Joe教肩夾擠症候群運動[Eng Subtitles] 4 Exercises for Shoulder Impingement Syndrome","Dr. Joe Wong","zh",952,368994,0,1,"shoulder"],["PE1fnYPZno0","3분만에 손목강화 운동, 손목통증을 빨리 낫게 하는 법","강남허준 박용환tv","ko",269,368966,0,0,"wrist"],["Hqdsg-AqjyU","I migliori ESERCIZI per il DOLORE ALLA SPALLA (e come sceglierli)","Marcello Chiapponi ","it",412,368602,0,0,"shoulder"],["izTZcCZ_274","【猫背ストレッチでは絶対治らない】猫背矯正には「首の骨」と「腰の骨」がキーポイント！【猫背矯正・巻き肩】","薬師寺偲 【理学療法士・ピラティス】","ja",682,368227,0,1,"upperback"],["8Pn5oIAmVdY","Reeducation Mâchoire Seul/e (Exercices Kine Ostéo)","La Chaine Santé","fr",636,367004,0,0,"jaw"],["GjV5GBc19nQ","I 3 esercizi isometrici più potenti per adulti over 60 - forza ed equilibrio a casa","AlmaPhysio","it",677,365964,0,1,"balance"],["lrhmEcf9PTs","Ginnastica Dolce a Casa: Esercizi Per Migliorare Flessibilità ed Elasticità","Fixfit - Fitness Lifestyle","it",2048,363860,1,0,"mobility"],["0YtUmln3rkI","10 minutes d'exercices allongés pour la bursite et douleur de hanches - Yoga bursite et hanches","Yoga avec Joëlle","fr",602,363751,0,0,"hip"],["_wPzTOqtcMU","Bänderriss im Sprunggelenk | Schritt für Schritt Hilfe (Übungen)","Online Physiotherapie","de",614,363601,0,1,"ankle"],["HbtVAK_q9sU","Übungen bei Kalkschulter / frozen shoulder, im Stehen (≈15 min)","Gabi Fastner","de",909,363166,0,0,"shoulder"],["MErc15tjwLo","Rundrücken und vorgezogene Schultern: 8 Übungen zur Körperhaltung","Ergotopia","de",912,361549,0,0,"upperback"],["FonpawAAW6Y","Ejercicios y estiramientos para la tendinitis del Aquiles","Foroatletismo","es",191,361448,0,0,"ankle"],["Utg95EEcVPo","膝關節退化不用怕，這 8 個護膝法讓你帶回家｜#膝蓋退化 #膝蓋 #啾c物理治療師","啾c物理治療師","zh",705,358885,0,1,"knee"],["moLwo2IZq_c","Exercício para epicondilite lateral (dor no cotovelo) (≈3 min)","Peter Liu","pt",201,358361,0,0,"wrist"],["o4oqnl1dveU","Exercices kiné pour un lumbago / dos bloqué (≈9 min)","Benjamin Brochet","fr",539,357117,0,1,"lowback"],["m7kgn5gcz78","Schulterschmerzen - Diese einfachen Übungen helfen","StrongandFlexTV","de",295,356273,0,0,"shoulder"],["mYXruqRRAvA","족저근막염 기초 셀프케어 1편 (약 7분)","물김치TV-물리치료사김선생의셀프치료","ko",393,356183,0,1,"foot"],["e325ERSahF8","Exercícios para dores no pescoço (≈5 min)","QueroQuiro","pt",318,355303,0,0,"neck"],["4Z88I5ocD_8","Epicondilitis, ejercicios de recuperación para el codo de tenista","Fisioincorpore","es",829,353684,0,1,"wrist"],["kWBXgZgOB_M","Douleurs CERVICALES : la routine INDISPENSABLE","Margaux Magnée","fr",1452,353674,0,0,"upperback"],["Zk8xPVw6Xb8","Schultern und Nacken dehnen - 10 ultimative Übungen für eine entspannte Muskulatur!","Ergotopia","de",866,353431,0,0,"upperback"],["DafEd9k4zNM","In 10 minuten schouders en nek ontspannen","yogaplaza","nl",797,351968,0,0,"upperback"],["LTheLNMMpfo","Knick-Senkfuß (Plattfuß) 🦶 4 Übungen für zu Hause","Online Physiotherapie","de",593,351484,0,1,"foot"],["M3bgmrqpHfA","9 exercices pour les douleurs au dos (≈24 min)","Denis Fortier","fr",1456,350846,0,1,"lowback"],["sWnG_cRfS_M","Arthrose avancée de la hanche : exercices musculaires (≈9 min)","Arthrolink","fr",554,350323,0,0,"hip"],["Xx1tMZHcYj8","Comment traiter La Tendinite du Pouce et du Poignet (Ténosynovite  De Quervain)","Physiothérapie et Réadaptation AMS - Montreal","fr",237,347981,0,1,"wrist"],["KKD6ZKwQAac","숨 제대로 쉬고 있나요? 복식호흡 ‘잘’ 하는 법 공개! [내 몸 플러스] 97회 20180415","TVCHOSUN - TV조선","ko",160,347938,0,0,"breathing"],["I5UiHYQrYYk","Artrosi al Ginocchio: la Causa del Dolore e 5 Esercizi di Fisioterapia","Massimo Defilippo Fisioterapista (Fisioterapiarubiera)","it",848,346005,0,1,"knee"],["ll7En8h-d8c","物理治療 腳踝扭傷自己來~~","詹珞瑤","zh",277,345810,0,0,"ankle"],["7XrnnQcdHws","How to Prevent Bunions from Getting Worse | Yoga For Bunions","Yoga International","en",788,345485,0,0,"foot"],["2BJkrG4v_0Y","Arthrose du genou – 🦵 Exercices de renforcement pour genoux douloureux","Jo Deluk","fr",973,345273,0,0,"knee"],["QdcsgkwHxNU","【理学療法士と実践！】変形性膝関節症リハビリテーション","群馬最北リハビリch","ja",830,345093,0,0,"knee"],["MaVAsuwYacE","3 Critical Exercises For Pronated, Flat Feet. (Causing Foot, Knee & Back Pain) UPDATED","Bob & Brad","en",747,344871,0,1,"foot"],["bBInoTYoHh4","CMD (Kieferschmerzen)  - Die 5 wichtigsten Übungen","Stefanie Kapp - Kieferwissen","de",667,344783,0,0,"jaw"],["3ioc974bOxA","7 claves para recuperarte de tu esguince de tobillo en menos de 30 días","fisioteduca","es",1228,344207,0,1,"ankle"],["6MCuXYVuNEY","MELHOR ALONGAMENTO PARA O CIÁTICO | Nível 3 | DOR NO NERVO CIÁTICO","Aurélio Alfieri","pt",535,342628,0,0,"lowback"],["-Qu9xEAZLJ0","Étirement pour le bas du dos (≈5 min)","Thierry Lanneau","fr",276,342019,0,0,"lowback"],["OZQtDvQ0Xsg","40대 이상 필수‼️무릎관절에 무리없는 \"하루 10분\" 탄탄한 하체운동 🦵[근감소 탈출]","건강되찾기 프로젝트","ko",1149,341929,0,0,"knee"],["cfqVYOHE0Sk","下背・腰側拉筋（約17分鐘）","Coffee林芊妤","zh",1020,339818,0,0,"lowback"],["Urq21AH9EJI","肩膀前側痛與後側放鬆的解說（約16分鐘）","啾c物理治療師","zh",986,339532,0,1,"shoulder"],["ipJeBTMm38U","Yoga tegen rugpijn | YOGA MET MILOU","Yoga met Milou","nl",840,339250,0,0,"lowback"],["sH4fKZo4qsU","손목이 뻐근할 때 굉장히 시원합니다! [손목터널증후군 마사지 재활]","라이프에이드","ko",274,338109,0,0,"wrist"],["t3uq3elA78Q","\"발 근육 약해졌다는 신호! '하루 10분' 이 운동 시작하세요\" 100세 시대 발 건강 확실히 지키는 법 | 김범수 정형외과 교수 (인하대병원 족부전문의) 빅퀘스천 2부","빅퀘스천 Big Questions","ko",1041,338081,0,0,"foot"],["DQfbMjU-W64","Arthrose du genou : 9 exercices (≈11 min)","Alexandre Auffret - Tout pour ma Santé","fr",686,338037,0,1,"knee"],["HmTTKOvEYpE","Oefeningen tegen lage rug klachten","De Lijfschool","nl",635,337676,0,0,"lowback"],["cGBVjKnfgwA","Yoga gegen Kopfschmerzen: Das schnelle Workout mit Miriam Krause","HappyAndFitYoga","de",656,337657,0,0,"neck"],["nCma-QFz6PA","[#유퀴즈온더블럭] 📢요통 환자 주목! 강도가 목에 칼을 들이대도 절대!! 하면 안 되는 허리 운동은? '척추의 신'이 알려주는 허리 통증 운동법🤸‍♀️","디글 :Diggle","ko",1945,337330,1,0,"lowback"],["uugqNw2ESzM","Stretching Total Body Completo: Esercizi di Stretching e Allungamento Muscolare","Fixfit - Fitness Lifestyle","it",1243,336586,0,0,"mobility"],["17HAAmsQXZo","避免膝蓋痛，就這樣鍛鍊腿力","照護線上","zh",696,336245,0,0,"knee"],["8_jnjuH2z6s","아킬레스건염 재활 운동 (약 7분)","Mr.Physio 호주물리치료사","ko",408,336198,0,1,"ankle"],["twf4e-EC2e4","Lombalgie chronique - séance d'étirements corps entier","APA - LRS","fr",2180,335583,1,0,"mobility"],["PjxWdr9Vf1M","3 exercices pour le mal de dos (≈4 min)","Benjamin Brochet","fr",229,335306,0,1,"lowback"],["IEyfz7V_lcQ","Esercizi per ridurre il dolore cervicale","physiolabroma","it",122,335178,0,1,"neck"],["YqiYaeH3TZA","Étirements : 9 exercices pour gagner en souplesse (kiné)","Alexandre Auffret - Tout pour ma Santé","fr",622,330930,0,1,"mobility"],["FiAfRGt5x5s","대학병원 소화기내과에서 알려주는 올바른 복식호흡 방법😮‍💨","가톨릭대학교 인천성모병원","ko",154,330727,0,1,"breathing"],["6HSo7y_Xyig","3 exercices pour le nerf sciatique (≈4 min)","Clinique CMI","fr",237,328063,0,0,"lowback"],["LyCnsBa9p2A","Exercice pour le nerf sciatique et le piriforme (≈2 min)","Jo Deluk","fr",126,326167,0,0,"lowback"],["LcttEoQ_zZE","후두하근 스트레칭, 경추성두통, 긴장성두통, 거북목 두통 지압[목어깨통증의3대주적: 후두하삼각근]","Mr.Physio 호주물리치료사","ko",219,325112,0,1,"neck"],["8r7wCuAh2dM","頸椎緊繃引發頭痛？頸因性頭痛筋膜放鬆完整教學｜啾c物理治療師","啾c物理治療師","zh",482,324554,0,1,"neck"],["swJSLvZ7B8Y","Síndrome de la cintilla iliotibial \"rodilla del corredor\". Ejercicios y Consejos.","FisioOnline","es",491,323913,0,1,"knee"],["2dvcP93H-V8","9 Knie Übungen: stärken, stabilisieren, mobilisieren (auch bei Schmerzen!)","Online Physiotherapie","de",1203,321668,0,1,"knee"],["rliMW5J9Qnc","목 통증 10분 루틴 운동 (약 12분)","물리치료사.PT재석","ko",736,321199,0,1,"neck"],["gkLzL9rr-bo","頸部伸展操（肩頸痠痛・頭痛向・約5分鐘）","健康2.0","zh",291,320909,0,0,"neck"],["k-kWGTZibQQ","Die 5 besten Knieübungen gegen Arthrose","Physiotherapie Potsdam","de",263,319070,0,1,"knee"],["oqihm3bNVfs","Movilización y estiramiento del nervio ciático","FisioOnline","es",100,318442,0,1,"lowback"],["MJLHMUa7WYs","Balance Exercises for Seniors","Healthline","en",555,317423,0,0,"balance"],["E9VkfUuGFSk","【衝撃】実はその運動が外反母趾を悪化させている　｜京都市北区　もり鍼灸整骨院","もり鍼灸整骨院チャンネル","ja",401,317294,0,0,"foot"],["Cx1xXGGNFlg","MEJORA tu Equilibrio!  💛 LOS MEJORES 3 Ejercicios!","Fisioterapia para la gente","es",344,317225,0,1,"balance"],["FG_NNJz67m0","DOR CERVICAL que IRRADIA PARA OS BRAÇOS - Descompressão Cervical e Mobilização Neural - DORES AGUDAS","Dr. Rodrigo Lopes - Fisioterapeuta","pt",903,317014,0,1,"neck"],["TSXNRgAgxtM","Karpaltunnelsyndrom: 4 ÜBUNGEN zur Behandlung (für Zuhause)","Online Physiotherapie","de",572,316931,0,1,"wrist"],["6OMrCEQfCCk","Wat te doen tegen stijve schouders en nek?","De Lijfschool","nl",608,315340,0,0,"upperback"],["oKRhv1N52NE","ROUTINE CERVICALE: riduci l'infiammazione in soli 10 minuti","Pietro Marconi - Fisioterapista","it",572,313471,0,1,"neck"],["HzNaiiGMNe0","LESÃO DE TORNOZELO - QUAL O MAIOR ERRO | QUAIS EXERCICIOS DEVEM SER FEITOS | QUAL A ORDEM CORRETA","CamaradaCast","pt",473,312275,0,0,"ankle"],["9GedeI61i1c","Exercises related to tension-type, stress or migraine headache (≈19 min)","Adam Fields DC","en",1143,312128,0,0,"neck"],["Yv4g6LovACc","猫背の原因とストレッチの解説（約9分）","ストレッチトレーナー / 理学療法士 兼子ただしch","ja",522,311340,0,1,"upperback"],["EA44xL-QgwA","발목강화운동 5가지- 발목염좌, 발목 바깥쪽 만성 통증, 발목인대, 발목 재활 초급","필라테스하는 물리치료사,람PT","ko",676,311283,0,0,"ankle"],["jkj2DcaqmI4","Die 5 besten Hüftübungen gegen Arthrose","Physiotherapie Potsdam","de",264,310406,0,1,"hip"],["doO8cVFoCgg","変形性膝関節症の方向けの筋トレ（座ったまま・約2分）","ひざ関節症クリニック[変形性膝関節症・医療法人社団活寿会]","ja",105,310030,0,1,"knee"],["GOR5OwNaQ68","4 Übungen gegen einen Knick-Senk-Spreizfuß ✅ Plattfuß korrigieren","Ergotopia","de",360,309261,0,0,"foot"],["ldelK-9hWqM","腳踝扭傷怎麼復健？物理治療師教你降低後遺症｜啾c物理治療師","啾c物理治療師","zh",621,308971,0,1,"ankle"],["T8AtygWm-eI","Ischialgie Übungen ➡️ Nimm Dir 13 Minuten gegen Deine Ischiasschmerzen!","Ergotopia","de",846,306803,0,0,"lowback"],["UDEBr43Mm8Y","坐骨神經痛復健訓練（約24分鐘）","Coffee林芊妤","zh",1441,305898,0,0,"lowback"],["XoaWuPetTBs","Physiotherapeutische Übungen - Sprunggelenk","AUVA","de",248,304851,0,0,"ankle"],["C2Xw4xBvAKU","골반 요가 스트레칭 (약 27분)","에일린 mind yoga","ko",1618,304555,1,0,"hip"],["Mu39nw6R0Lk","Respiração Diafragmática - Controlando sua Ansiedade • Casule Saúde e Bem-estar","Casule","pt",280,303730,0,0,"breathing"],["bWLatXoV3PY","Esercizi per le cervicali (≈13 min)","Marcello Chiapponi ","it",780,303657,0,0,"neck"],["sUbT-8WROE4","Tendinite du poignet et du pouce (de Quervain) : traitement et exercices kiné","Alexandre Auffret - Tout pour ma Santé","fr",821,302169,0,1,"wrist"],["-H3bmyL_R_g","A Physical Therapist's Morning Stiffness Workout | Trainer of the Month Club | Well+Good","Well+Good","en",917,301798,0,0,"mobility"],["KB5mXxOFIcg","오십견 운동(관절낭 스트레칭. feat 권도수)","물리치료사.PT재석","ko",1420,301088,0,1,"shoulder"],["Waf3kZkpGq4","Respiração Diafragmática - Você respira da forma certa?","NAMU","pt",138,296093,0,0,"breathing"],["w04SYVEuVq8","How to do Deep Core Breathing - AKA Diaphragmatic Breathing","DocLizzieDPT","en",727,295756,0,1,"breathing"],["t7k3eGlSKHg","Come \"sciogliere\" SPALLE e COLLO: allenamento POSTURALE","Marcello Chiapponi ","it",1067,292243,0,0,"upperback"],["9jCi6oXS8IY","転倒・腰痛予防！「いきいき健康体操」","運動器疼痛マネジメント","ja",255,290086,0,0,"balance"],["fNCWxK_a6aQ","坐骨神經痛的4招抬腳運動（約1分鐘）","每日健康","zh",76,288676,0,0,"lowback"],["Wsb78V2UYVA","The One Exercise Everyone Should Do For Neck Pain","Bob & Brad","en",281,288529,0,1,"neck"],["5Ds0rugmylE","PROBLEMI alla CAVIGLIA: i 5 ESERCIZI più EFFICACI","Marcello Chiapponi ","it",651,288283,0,0,"ankle"],["oWsaA7CwvW0","下背痛怎麼辦？瑜珈伸展預防背部緊繃僵硬 Yoga for back pain { Flow with Katie }","凱蒂瑜伽 Flow With Katie","zh",764,287370,0,0,"lowback"],["KV9PGC9hFD0","5 exercícios para artrose no joelho (≈12 min)","Aurélio Alfieri","pt",729,287249,0,0,"knee"],["CJ65Dqlt-mU","テニス肘・ゴルフ肘のストレッチ（約10分）","前田のまいにちセルフケア !  by GronG","ja",576,286110,0,0,"wrist"],["RzEUbPtjqXw","Dor de cabeça e dor no pescoço: cefaleia tensional (≈55 min)","Welerson Pereira Fisioterapeuta","pt",3315,285744,1,1,"neck"],["vaq4B5Gbu8U","YOGA POUR LE COU – 10 min Yoga pour douleur à la nuque et au cou","Yoga avec Joëlle","fr",648,285668,0,0,"upperback"],["2RhEwQoiv-M","Exercice renforcement du pied","La Clinique Du Coureur","fr",120,285515,0,0,"foot"],["9QoSpuftmok","HÜFTE MOBILISIEREN - 5 Minuten für eine flexible Hüfte ohne Schmerzen","Ergotopia","de",311,285067,0,0,"hip"],["DiCDvFX0H0Y","🦆 19 min. Übungen gegen Rundrücken, Witwenbuckel und Geierhals | ohne Geräte","Gabi Fastner","de",1138,284868,0,0,"upperback"],["26CFOZSoefg","Carpal tunnel (wrist) exercises (≈12 min)","Dr. Jon Saunders","en",716,284768,0,1,"wrist"],["-k07XqSSEgU","Ejercicios de Silla Para Relajar y Fortalecer Pies Todas las Edades","En Casa Contigo","es",690,283882,0,0,"foot"],["R1fWch23oho","Infiammazione tendini della spalla: due esercizi utili","Marcello Chiapponi ","it",249,283622,0,0,"shoulder"],["8zWkqx6gO_8","Ademhalingsoefening frequentie 6x per minuut om je dagelijkse stress en spanning te verminderen","Wakker Worden","nl",448,282147,0,0,"breathing"],["NFDpQ0S2gLU","Exercício fácil para corrigir a postura em 5 minutos - Carol Borba ✅","Carol Borba","pt",690,281462,0,0,"upperback"],["7qbcaFROz-0","Absolviere die zwei Besten Übungen gegen Rundrücken und für eine gerade Haltung","Marie Steffen - The Art of Health","de",181,281323,0,0,"upperback"],["-5nUYwefK8o","坐著做的下背伸展瑜伽（約23分鐘）","凱蒂瑜伽 Flow With Katie","zh",1377,279981,0,0,"lowback"],["NbOfGNtZRRM","Die einzige Übung, die du für ein entspanntes Zwerchfell benötigst","Nico Lorenz","de",326,278790,0,0,"breathing"],["bXUr2kwWlV4","Got Elbow Pain? Do THIS Instead of Resting!","Squat University","en",218,277935,0,1,"wrist"],["H13Zs7A_Ue8","腱鞘炎：指・手首・親指の付け根のストレッチとマッサージ（約12分）","体の学校:FMT整体","ja",718,277682,0,0,"wrist"],["8n26mOASxAA","Exercices de kiné pour prévenir les douleurs cervicales #kiné","Doctissimo","fr",877,277673,0,0,"upperback"],["qN9EH7IZYgk","【腱鞘炎】【ドケルバン病】手首・親指の付け根の痛みのセルフケア！","やわらチャンネル","ja",665,277435,0,0,"wrist"],["n7c5dWOsW_k","5 étirements débutant à faire à la maison ! (améliore sa souplesse)","Tibo InShape Entrainement","fr",357,277195,0,0,"mobility"],["OXjlR4mXxSk","Breathing Technique to Relax: Belly Breathing Exercise with Dora Kamau","Headspace","en",182,275209,0,0,"breathing"],["gqn38ij-vZ8","顎関節症向けリリース（内側・外側翼突筋、関節包・約14分）","GENRYUチャンネル","ja",858,275153,0,0,"jaw"],["h8rvNIO1f2w","Ejercicio de Respiración diafragmática","Asociación Parkinson Elche","es",280,274093,0,0,"breathing"],["DMsTOY6ddJ8","테니스 엘보 스트레칭, 제대로 하는 방법","관절 알려주는 의사_뼈선생","ko",302,273923,0,1,"wrist"],["rVEFUekW4VY","Yoga for Tension Headaches | 10 mins | Neck & Shoulder Tension | Yoga by an Osteopath","Move Better with Bec ","en",626,273809,0,0,"neck"],["4iUHmctETK0","Schmerzen im unteren Rücken ➡️ 10 Übungen zur Kräftigung und Mobilisation","Ergotopia","de",947,273474,0,0,"lowback"],["88-rclsDWbg","Artrosi al ginocchio: esercizi e consigli per combattere il dolore e la rigidità!","FISIOSOCIAL","it",659,273443,0,1,"knee"],["hSOkrzLFp20","10 Esercizi per il Dolore all'Anca (Semplici e Avanzati)","Massimo Defilippo Fisioterapista (Fisioterapiarubiera)","it",928,272719,0,1,"hip"],["qEurAQ7BJDc","Respirazione diaframmatica: come farla e quali sono i benefici","FISIOSOCIAL","it",496,272123,0,1,"breathing"],["4R18ZseK0q0","Sciatique et hernie discale : Les exercices kiné","Benjamin Brochet","fr",671,271975,0,1,"lowback"],["Gf5KRThXfMo","足弓與腳跟、前腳掌痛的解說（約13分鐘）","啾c物理治療師","zh",797,271965,0,1,"foot"],["XiiiVnK4rzU","腳踝翻船一直好不了！？原來是因為少做這兩件事！！","物理治療師 Nick","zh",397,271919,0,1,"ankle"],["vTCLXlXqn2s","Rutina GAP para Prevenir Caídas en Adultos Mayores","Mariana Quevedo | Fisioterapia Querétaro","es",3513,271902,1,1,"balance"],["4jfEoStyRwc","Tennisarm selber behandeln [3 effektive Übungen für Zuhause]","König Fitness & Gesundheitszentrum","de",371,271612,0,0,"wrist"],["epeQuHtf-HE","扁平足、高足弓不是問題！恢復足弓絞盤機制的功能訓練完整版｜啾c物理治療師","啾c物理治療師","zh",732,270742,0,1,"foot"],["csfIIt9KxEY","무릎 관절염 운동 설명 (약 6분)","제애정형외과 ","ko",373,270520,0,1,"knee"],["fXggnbIEdEE","Rehab for Golfer’s Elbow | Theraband Flexbar","Jason Williams DC Chiropractic and Rehab","en",330,270213,0,0,"wrist"],["QjXBDQpzHVc","[맥켄지 두통 스트레칭] 신경과 의사의 경추성 두통 스트레칭/지압법/맥켄지운동/거북목 일자목 주목!!","브레인튜브 Brain Doctor","ko",509,270097,0,1,"neck"],["d0iBtXHSIdk","Douleur au tendon d'Achille : exercices pour la tendinite d'Achille (Kiné) 2/2","Alexandre Auffret - Tout pour ma Santé","fr",475,270064,0,1,"ankle"],["VuLlBEd0GA8","Exercices pour l’épicondylite (coude et avant-bras) (≈14 min)","Denis Fortier","fr",823,269913,0,1,"wrist"],["nCWqTEmNOkA","Ejercicios para MEJORAR el EQUILIBRIO para Mayores | Fisioterapia Querétaro | Mariana Quevedo","Mariana Quevedo | Fisioterapia Querétaro","es",793,269841,0,1,"balance"],["8RqXilbSy_0","Ejercicios para personas mayores. Equilibrio dinámico (Telegerontología®)","Grupo de Investigación en Gerontología UDC","es",1058,269170,0,0,"balance"],["8LWRvxKIP0o","17 EJERCICIOS para tener unos PIES FUERTES","Marcos Sacristán | Fisioterapia a tu alcance","es",1829,268763,1,1,"foot"],["UkAU8yzg5Hk","股関節ストレッチ","愛媛県公式チャンネル","ja",51,266600,0,0,"hip"],["u6LAW08hKZ4","Yoga para quadril e lombar (≈15 min)","Fernanda Yoga","pt",928,266066,0,0,"lowback"],["i1qZyY-_v70","10 Esercizi per il piede pronato | Eseguili ogni giorno","MdM Fisioterapia ","it",317,265879,0,1,"foot"],["7Inj8o2G5r8","Come ridurre le CONTRATTURE CERVICALI da STRESS (esercizi efficacissimi!)","Marcello Chiapponi ","it",344,265697,0,0,"upperback"],["c2P08OZPmik","【筋トレ】膝関節を動かしやすくする「ひざの曲げ伸ばし運動」","ひざ関節症クリニック[変形性膝関節症・医療法人社団活寿会]","ja",119,265070,1,1,"knee"],["wfYSEFwJMDA","Toe Yoga","Athletes' Potential","en",110,264529,0,0,"foot"],["1H_8Enm54JU","5 Lage Rugpijn Oefeningen tegen Pijn en Stijfheid in de Onderrug","PhysioExercise","nl",461,264110,0,1,"lowback"],["CDmfLZ07ZkM","Neck stretches, exercises and trigger-point work for cervicogenic headache (≈12 min)","Adam Fields DC","en",732,264084,0,0,"neck"],["Bf4wMAB_lkE","Mal di testa ad origine cervicale: i 3 esercizi più efficaci","Marcello Chiapponi ","it",502,263506,0,0,"neck"],["T-n9FupCwD0","Stretch Routine - Rekken voor Beginners en Gevorderden // OPTIMAVITA","Optima Vita","nl",835,263275,2,0,"mobility"],["SPsTo-5UOG8","Ejercicios de Respiración para Dormir ☘ Meditación Guiada","Meditación3","es",901,263010,0,0,"breathing"],["OPABNU8HjTs","8 Esercizi di FIsioterapia per la Capsulite Adesiva della Spalla (o Spalla Congelata)","Massimo Defilippo Fisioterapista (Fisioterapiarubiera)","it",1181,262383,0,1,"shoulder"],["mlzXk3E9QRc","5 Minuten - 3 Besten Übungen / Nervengleiten bei Ischias-Schmerzen (zum Mitmachen)","Inga @fibamu","de",395,261814,0,0,"lowback"],["ey7rI43v37U","Hüftarthrose: Übungen zur Mobilisation, Stabilisation und Entlastung (Coxarthrose / Hüftschmerzen)","A spoon a day","de",2087,260948,1,0,"hip"],["i4ReOKZJ6qI","경추성 두통 스트레칭 (약 4분)","국제성모병원TV","ko",240,260824,0,1,"neck"],["qoHpgp7BhMs","坐骨神經痛的直立式運動（3招・約7分鐘）","脊醫王鳳恩 Dr. Matty Wong - Doctor of Chiropractic","zh",407,260096,0,0,"lowback"],["QvJ9nBd970Y","Cómo corregir la JOROBA en la espalda (3 nuevos ejercicios tremendos)","Julien LEPRETRE","es",255,257442,0,0,"upperback"],["wpMix29CPPc","4 Exercises for Jaw (TMJ) Pain","Rehab Science","en",529,257424,0,1,"jaw"],["LTkL3IaV8Go","10 min Ejercicios y Estiramientos para Hombros y Cuello","Julien LEPRETRE","es",612,257310,0,0,"upperback"],["9iNt8062iVM","Alivie a Dor de Cabeça tensional -  Pontos gatilho","Dr. Rodrigo Lopes - Fisioterapeuta","pt",466,256883,0,1,"neck"],["4SdTYSkGVAc","坐骨神経痛向けストレッチ（約6分）","整体師 たっかー【3つの国家資格】","ja",368,256417,0,0,"lowback"],["sYDwONgry2A","吸4 停7 吐8 最正確最舒壓的腹式深呼吸  健康2.0","健康2.0","zh",331,256167,0,0,"breathing"],["HHkpkEj943s","Tendinitis insercional de Aquiles: ejercicios (≈6 min)","Marcos Sacristán | Fisioterapia a tu alcance","es",355,255876,0,1,"ankle"],["ZXqHq93m_fE","Training bei Fersensporn (≈22 min)","ARTZT - Dein Kanal für Sport und Gesundheit","de",1347,255683,0,0,"foot"],["bVSH1vaWea0","🍊 17 min. 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Workout","Massimo Defilippo Fisioterapista (Fisioterapiarubiera)","it",1211,234341,0,1,"upperback"],["ikRVmEwycKA","Esercizi per il mal di schiena lombare da fare a casa","MypersonaltrainerTv","it",168,233288,0,0,"lowback"],["f2smrmhTc_w","Tecnica di respirazione per la coerenza cardiaca (≈5 min)","Dott. Nicola Triglione","it",295,232707,0,1,"breathing"],["6vCingQ-bdQ","​腰椎壓力大易變坐骨神經痛 簡易下半身肌力訓練 加強深層肌肉穩定重心 - 鄭丹瑞《健康旦》 #PaulLau​ Part 14 (CC中文字幕)","健康旦 HiEggo","zh",670,232147,0,0,"lowback"],["rhVVvYBYmC0","골프 후 팔꿈치 재활 설명 (약 7분)","용인세브란스병원","ko",414,231882,0,1,"wrist"],["RU3Dtwyes_Q","Combattere la CIFOSI e le SPALLE CURVE con 5 esercizi e un semplice BASTONE","Schiena Forte","it",405,231747,0,0,"upperback"],["tku2Nqz6e_k","족저근막염스트레칭, 하루 10분 투자로 발바닥통증 종결하는 4가지 동작!","연세사랑병원","ko",747,231728,0,1,"foot"],["RujbjFkf_lQ","指まわりのストレッチ｜ばね指や腱鞘炎の予防・対策にも【10分間】","前田のまいにちセルフケア !  by GronG","ja",645,231509,0,0,"wrist"],["_lzi0E9JSOs","5 étirements des cervicales (≈9 min)","Alexandre Auffret - Tout pour ma Santé","fr",547,230930,0,1,"upperback"],["yYES6fNaiAI","【変形性膝関節症】5分でできる！膝関節を安定させる筋トレ","ひざ関節症クリニック[変形性膝関節症・医療法人社団活寿会]","ja",78,230402,1,1,"knee"],["XsXDpkBbQ-8","Selbsthilfe für Nacken, Schulter und Kiefer: Die effektivsten Eigentherapie-Tipps","SCHMERZ BEISEITE - Ralf Blume","de",308,229347,0,0,"neck"],["Vi2zmrewZyw","Alivie a DOR LOMBAR ANTES DE DORMIR - Exercícios poderosos para relaxar a região lombar","Dr. Rodrigo Lopes - Fisioterapeuta","pt",746,227927,0,1,"lowback"],["AEbbzW7-Hts","3 Exercícios De Como Respirar Pelo Diafragma","Kessya Mayelle","pt",201,225667,0,0,"breathing"],["kY1EhBnrAIk","Respiración diafragmática o abdominal no forzada","FisioOnline","es",421,224602,0,1,"breathing"],["7DHYmqv_deo","Conseils Kiné : exercices pour aider à respirer","ici","fr",94,224493,0,0,"breathing"],["Dbw9dYIuJWg","股関節の筋トレ（4種目・約8分）","前田のまいにちセルフケア !  by GronG","ja",489,224461,1,0,"hip"],["TQ64smXpEKY","TENDÃO DE AQUILES - DOR e LESÃO - Exercícios Específicos","CamaradaCast","pt",383,224329,0,0,"ankle"],["tzmfEgr8eqI","七分鐘運動 - 背部拉筋，護脊椎少背痛","照護線上","zh",501,224071,0,0,"lowback"],["NUeqQ3sSou8","손목 건초염 자가진단과 스트레칭 (약 4분)","피티킴tv","ko",214,223946,0,0,"wrist"],["ewyc1Df69z4","Hérnia de disco lombar: exercícios (≈20 min)","Fran Valez","pt",1172,223069,0,0,"lowback"],["vcx_NNR7b1k","2 Exercises to Lift and Strengthen Your Arches (Flat Feet)","Rehab Science","en",242,223007,1,1,"foot"],["ggy6VQ_2joQ","EJERCICIOS para LA TENDINITIS DE QUERVAIN en adultos mayores #fisioterapiatualcance","Marcos Sacristán | Fisioterapia a tu alcance","es",1728,222708,1,1,"wrist"],["QKj1ULmASow","Tendinite rotulienne (du genou) : symptômes, traitement et exercices kiné","Alexandre Auffret - Tout pour ma Santé","fr",751,221264,0,1,"knee"],["yPagCi2WZJE","STOP Elbow Pain! Best Exercises For Golfer’s Elbow [Medial Epicondylitis]","Tone and Tighten","en",748,221137,0,1,"wrist"],["eP3VHiqmelc","🎈 RESPIRACIÓN DIAFRAGMÁTICA - Relajación GUIADA.","Amanda Guadamillas - Psicología con Swing","es",478,219869,0,0,"breathing"],["oMmlM0y7L-4","Bursite de la hanche : Exercices kiné","Benjamin Brochet","fr",363,219190,0,1,"hip"],["HbUsvGWAXmU","EXERCÍCIOS DE EQUILÍBRIO PARA IDOSOS","Lucas Araújo Fisioterapeuta","pt",667,219083,0,1,"balance"],["Hc1to_A_VWg","Exercices pour le syndrome du canal carpien (≈6 min)","Denis Fortier","fr",348,218973,0,1,"wrist"],["FgqCv8PnTrQ","골브엘보 TFM마사지 방법 (마사지+재활운동법) ㅣ팔꿈치 통증ㅣ팔꿈치 마사지 빡빡이 아저씨가 알려줄게-7 (eng sub)","피지컬갤러리","ko",193,218463,0,0,"wrist"],["98BewwNB0kI","Posturas de yoga para la ciática (≈11 min)","Yoga para Principiantes","es",671,217822,0,0,"lowback"],["IyQamS-XhRQ","Du hast Hüfte/Ischias? So bist du schnell wieder zurück 🍀","Steffen Barth - Reha Experte","de",202,217543,0,1,"lowback"],["3sfCnchTO-Y","Die wirksamste Übung bei Achillessehnen-Tendinose","Impuls Physio Cottbus","de",187,217358,0,1,"ankle"],["puWz2Jb8SRM","201. 엄지손가락, 손목 통증 이것만 해도 좋아집니다. 손목건초염, 드퀘르벵병 | 한의학박사, 침구과전문의, 산청김, 김경태원장 ㅣ ft 부부한의사","부부한의사","ko",396,216837,0,0,"wrist"],["uAmVjVHuLqc","Comment débloquer et détendre le diaphragme tout seul et facilement?","Technibody","fr",415,215918,0,0,"breathing"],["ucMg0DdWfHo","Auto-rééducation de la capsulite rétractile","Tiana Raoul","fr",448,215680,0,0,"shoulder"],["oVGQzhuj4D4","頸椎拉筋操（約16分鐘）","興寶健身舞","zh",934,215451,0,0,"neck"],["S9eKHVBpfUI","Hüft-Arthrose: DAS musst du tun, BEVOR es zu spät ist!","Bewegungsumfang | Visna Stief","de",1283,215065,0,0,"hip"],["5vrQLN8-kmk","Tendinitis de De Quervain - Tratamiento con 5 ejercicios MUY EFECTIVOS ✅ Clínicas H3","Clinicas H3 fisioterapia","es",458,213399,0,1,"wrist"],["tdX8jrUsQXo","Dolor de muñeca al hacer flexiones: ejercicios (≈7 min)","Marcos Sacristán | Fisioterapia a tu alcance","es",400,213060,0,1,"wrist"],["5tnirnDr4sc","PIE PLANO: Ejercicios para aumentar el arco plantar","FisioOnline","es",937,212827,0,1,"foot"],["FAkVYo9J4V4","Ejercicios y tratamiento para el sindrome de la cintilla iliotibial o rodilla de corredor","Marcos Sacristán | Fisioterapia a tu alcance","es",877,211977,0,1,"knee"],["kkdot4ggwPg","5️⃣ effektive Übunen  gegen Rundrücken / Geierhals / Schildkröten-Nacken | ohne Geräte, im Stehen","Gabi Fastner","de",862,211835,0,0,"upperback"],["Z9BHizmBBUg","肩インピンジメントのセルフケア（3ステップ・約10分）","ゆるエビデンスの整形外科医 |  歌島大輔","ja",573,211281,0,1,"shoulder"],["q7cbPiGhUWU","The Last Diaphragmatic Breathing Video You'll Ever Need","Zac Cupples","en",1114,211129,0,0,"breathing"],["MwPx7NvDXyc","QIGONG FOR NECK & SHOULDER TENSION RELEASE","QiYoga With LuChin","en",749,210774,0,0,"upperback"],["16BrJw1rW6s","呼吸筋ストレッチ体操（約7分）","環境再生保全機構公式動画チャンネル","ja",391,209989,0,0,"breathing"],["MbWwGKHLO-c","두통STOP! 스트레칭으로 두통, 안녕~ #두통 #두통예방 #스트레칭 #요래하면됩니까? #손제용 #신경과 #부산신경과","손제용의사생활","ko",728,209581,0,1,"neck"],["Lxt6G_-zJmc","足底筋膜炎居家復健：按壓＋拉筋＋訓練三管齊下｜啾c物理治療師","啾c物理治療師","zh",398,209535,0,1,"foot"],["c7VXnvntfRo","股関節のヨガストレッチ（寝たまま・約8分）","たかヨガ 小野田貴代","ja",487,209410,0,0,"hip"],["0BKdR7lfhBs","5 exercícios em casa para dor no ciático (≈6 min)","Canal das Fraturas","pt",383,209285,0,0,"lowback"],["isM9Y0S9TQY","⭐ EXERCÍCIOS FÁCEIS PARA POSTURA com CABO DE VASSOURA | Perfeito para reduzir dor nas costas","Aurélio Alfieri","pt",330,209107,0,0,"upperback"],["B5KbzQf5HdU","7 Exercises for Flat Feet | Doctor and Physio led demonstration","Doctor O'Donovan","en",259,208279,1,1,"foot"],["5E-kT2hltmM","Yoga pour hanches douloureuses - 10 minutes d'étirements et d'exercices allongés","Yoga avec Joëlle","fr",622,208051,0,0,"hip"],["u_JVGAGk4ec","翼狀肩胛・圓肩駝背的肩背運動（約21分鐘）","周六野 Zoey","zh",1253,207510,0,0,"upperback"],["gp6iGCEhgcg","Unsere TOP 5 Übungen bei Knie-Arthrose","Hilfe bei Arthrose","de",151,207393,0,0,"knee"],["x2LFB3Rv9E8","拇趾外翻前兆：足弓無力是關鍵，矯正運動完整教學｜啾c物理治療師","啾c物理治療師","zh",335,207116,0,1,"foot"],["ZXNjvrlZhDc","Yoga para Pescoço e Ombros | Yoga para iniciantes","Yoga para Você","pt",767,206622,0,0,"upperback"],["RmZO_EPoB4k","NEW! OTAGO-based Falls Prevention Exercise Program","GiveFit","en",2169,206327,1,0,"balance"],["yhrBQbh4vqM","【シニア向けトレーニング】生涯転ばない為の足腰体幹筋力に焦点を当てたバランス強化トレーニング","フラミンゴの介護予防チャンネル","ja",1123,206067,1,0,"balance"],["X3xbGx2IS6M","Exercícios de mobilidade, força e flexibilidade para o pulso (≈16 min)","Dr. Rodrigo Lopes - Fisioterapeuta","pt",983,205655,0,1,"wrist"],["o-_TvfRWcG4","HÜFT-ARTHROSE - 3 sehr einfache und effektive Übungen","Osteopathie Physiotherapie & Schmerztherapie","de",433,205079,0,0,"hip"],["xVNaZLUOAjg","[EXERCICES] 3 exercices pour améliorer son équilibre quand on est senior ?","Ete Indien","fr",418,205019,0,0,"balance"],["FX4X1KFnx8w"," ARTROSE no QUADRIL - 3 Exercícios ESSENCIAIS para Fortalecer e Diminuar a Dor em Casa","Profª Bel Brisotti","pt",840,204751,0,0,"hip"],["ytm_idqu3qk","ドクター本間の呼吸筋ストレッチ体操","安らぎ呼吸プロジェクト","ja",476,204328,0,0,"breathing"],["14jwlvCbL6g","Comment bien faire l' exercice de respiration abdominale","Denis Fortier","fr",264,202913,0,1,"breathing"],["EQeGGkGcfFM","The ONLY 3 Exercises You Need to Prevent FALLS After 65","Will Harlow – Over-Fifties Specialist Physio","en",380,202806,0,1,"foot"],["VhGYnXFq6fM","Los mejores ejercicios para tratar tu TENDINITIS de codo (epicondilitis)","Julien LEPRETRE","es",561,202504,0,0,"wrist"],["vj2saD3ggk4","25 min.🌀Ischias-Probleme durch Bewegung linden | ohne Hilfsmittel","Gabi Fastner","de",1499,202207,0,0,"lowback"],["rge_z12R4no","【理学療法士が教える】四十肩・五十肩予防のためのストレッチ","みんなの健康塾ちゃんねる","ja",437,201950,0,0,"shoulder"],["v3dcyo4_Q8M","Ejercicios de RESPIRACIÓN para Cantantes | Control Respiratorio","Academia de Canto","es",236,201614,0,0,"breathing"],["mjoZtMLYpQg","BOSSE DE BISON : que faire contre la bosse de bison ? 3 exercices pour améliorer sa posture","PÔMA 👐","fr",534,201326,0,0,"upperback"],["9bwMrxQMb_g","縮足運動（足弓訓練・約6分鐘）","啾c物理治療師","zh",348,201053,0,1,"foot"],["VL1b1bUtU64","網球肘、電腦手、手腕痛 - 4 招幫到手  Wrist and Elbow pain Exercises (closed caption in English)","Dr. Joe Wong","zh",566,200628,0,1,"wrist"],["MtmL58_Hwzk","Füße trainieren ➡️ 10 Übungen für eine starke Fußmuskulatur","Ergotopia","de",861,200414,0,0,"foot"],["BWQX0fuBuZ8","Exercícios para dor no ciático (≈13 min)","Fisioterapia com Kelwin Juan","pt",799,200346,0,1,"lowback"],["WXWVBL92ZBo","肩こりのストレッチ（約8分）","医療法人偕行会　公式チャンネル","ja",474,199657,0,0,"upperback"],["RrWdOgIRqlY","足底筋膜炎のストレッチ（6種目・約8分）","前田のまいにちセルフケア !  by GronG","ja",475,198285,0,0,"foot"],["YHXIlq0NAUM","腱板損傷向けストレッチ（3選・約8分）","ゆるエビデンスの整形外科医 |  歌島大輔","ja",461,197647,0,1,"shoulder"],["6LN6E14PG20","手肘為何總是卡卡的？一次性解答＋保養運動教學｜#啾c物理治療師 #手肘 #肘關節","啾c物理治療師","zh",838,197640,0,1,"wrist"],["GM6L2nXBbP4","Tennisellenbogen / Tennisarm behandeln ▶ Übungen (Teil 1)","Online Physiotherapie","de",359,197391,0,1,"wrist"],["RYPnkakPiHk","Yoga pour la sciatique (≈17 min)","Delphine Marie Yoga","fr",1038,196943,0,0,"lowback"],["vxETk7Q3QOo","Cómo CORREGIR la MALA POSTURA corporal (guía completa)","Fit Generation","es",506,195173,0,0,"upperback"],["WYO1KJy-09Q","Achilles Tendinopathy / Tendinitis / Exercise / Best treatments / Recovery","Tendinopathy Rehabilitation","en",1496,195037,0,0,"ankle"],["2tR6csYslq8","5 Nekpijn Oefeningen en Stretches tegen Pijn en Stijfheid in de Nek & Schouder","PhysioExercise","nl",290,194747,0,1,"upperback"],["xNmZ43wy9Ig","網球肘復健| 4招運動+1個護肘 揮別手肘疼痛","復人菜菜","zh",603,194715,0,0,"wrist"],["-1uldRssVO4","【心理健康】腹式呼吸法 Breathing Exercises","中大痛症 CUHK Pain","zh",641,194540,0,1,"breathing"],["dxmkCUxj91E","肩周炎颈椎痛、手指麻木怎么办？新版肩颈操早晚30分钟一身轻松","印象舞蹈工作室","zh",204,194257,0,0,"neck"],["lHd_rVc3VyM","Yoga para Bruxismo e tensão na mandíbula - Tratamento para Bruxismo","longevidade.yoga","pt",1152,194153,0,0,"jaw"],["LAbqqqmU2BQ","Gym douce pour l'ÉQUILIBRE: 10 minutes d'exercices pour améliorer l'équilibre des personnes agées","Jo Deluk","fr",823,193215,0,0,"balance"],["_uCUCmVpU88","Achilles Tendinopathy Stretches & Exercises - Ask Doctor Jo","AskDoctorJo","en",237,193030,0,1,"ankle"],["tADdQ3lYDVo","【足裏鍛える】壁にピタッと足をつけるだけの内在筋トレーニング｜浮き指対策","専心良治","ja",383,192762,1,0,"foot"],["Jo9NvFyScVc","正中神経の滑走エクササイズ（手根管症候群・腱鞘炎向け・約7分）","GENRYUチャンネル","ja",445,192363,0,0,"wrist"],["ZWpBLYxGJKQ","Douleurs au genou : 10 minutes d'exercices pour non-athlètes","Denis Fortier","fr",613,192355,0,1,"knee"],["gKNNuGHXNUw","TRATE o JOANETE em CASA com APENAS 3 EXERCÍCIOS","Dr. Thiago G. Baraldi - Fisioterapia | Quiropraxia","pt",515,191943,0,0,"foot"],["bzT9fetrKkc","Exercícios para dor e tensão no pescoço (≈11 min)","Carol Borba","pt",687,191790,0,0,"upperback"],["ht2jEZZMqQ8","5 Übungen für die Knie, ohne Geräte, im Stehen (≈10 min)","Gabi Fastner","de",584,190941,0,0,"knee"],["n04EYAHpIDQ","Orteil en griffe ou en marteau: infos, conseils et exercices efficaces (déformations aux pieds)","Denis Fortier","fr",957,190689,0,1,"foot"],["jd8YGBCXkrY","Ankle Sprain Rehab Exercises | Mobilisation, Jumps, Stability","Physiotutors","en",521,190609,1,1,"ankle"],["4K3OVxWA6ow","👣 5 Exercícios Poderosos para Vencer a Fascite Plantar! 🏃♂️💪","Dr. Rodrigo Lopes - Fisioterapeuta","pt",834,190248,0,1,"foot"],["tkQnGzJH8R0","평발을 교정하는 모든 방법 2탄! 아치 만드는 스트레칭, 운동  - 이경석의 척추88 #182 - 평발 셀프교정","굿라이프","ko",374,189763,0,0,"foot"],["jJQa21NJQLI","턱관절 교정운동, 666운동. 정확히 6초 6번 따라하기 루틴!","구강내과 덴티장TV","ko",168,189498,0,0,"jaw"],["bHPYSJv23ag","손목 스트레칭 (약 7분)","빵느","ko",436,187975,0,0,"wrist"],["ku8-Jj6Zcyg","Schmerzen Achillessehne: Tipps zur Selbstbehandlung der Achillessehne von Dr. Stefan Preis","KLINIK am RING - Die Gelenkspezialisten","de",342,187840,0,1,"ankle"],["3TDQQwZX9KQ","1 Ginnastica respiratoria","Associazione Amor","it",1196,187791,0,0,"breathing"],["i6md6OBhQUs","5 ejercicios para el codo de tenista (≈10 min)","Mariana Quevedo | Fisioterapia Querétaro","es",581,187297,0,1,"wrist"],["-1ZyS_xpfmA","3 EXTREM wichtige Übungen bei Kniearthrose! | Übungen für Anfänger","Thomas Loch & Team | Training & Heilpraxis","de",341,186699,0,0,"knee"],["4vPDEnGbS8g","esercizi per mal di testa e cefalea muscolo tensiva","Marcello Chiapponi ","it",1100,186678,0,0,"neck"],["qdiqGIb66co","앉아서 따라하는 발목 강화 운동 1 _ Ankle Exercise 배경음악 있는거요","효환샘 운동처방","ko",887,186556,0,0,"ankle"],["ZohZjK1td54","Drie oefeningen voor een tenniselleboog","Prins Hendrik Fysiotherapie","nl",116,186445,0,1,"wrist"],["Ghbhtri8em4","EXERCÍCIO DE RESPIRAÇÃO PARA DIMINUIR A ANSIEDADE | Dra Anna Luyza Aguiar","Dra Anna Luyza Aguiar","pt",414,186048,0,1,"breathing"],["HEHFpI42Mjc","EXERCÍCIO DE RELAXAMENTO PARA DORMIR MELHOR | Respiração para insônia","Aurélio Alfieri","pt",581,185748,0,0,"breathing"],["4n0WXbrkmPQ","고관절 스트레칭(골반, 허리, 무릎통증 안녕~)","물리치료사.PT재석","ko",520,185610,0,1,"hip"],["XgOA6KreKkA","10 Esercizi per la spina calcaneare","MdM Fisioterapia ","it",317,185019,0,1,"foot"],["MIsBSKwzDO8","Lage rugpijn  - behandeling met oefeningen","Peter - AudioFysio","nl",480,184921,0,1,"lowback"],["lMugC0aVg74","Entorse de cheville  Quoi faire ?","ITMP","fr",233,184521,0,0,"ankle"],["RBPAI04MKk4","Tendinitis | Tendinosis | Tendinopatía rotuliana Rehabilitación: Objetivos, ejercicios, infiltración","KINECHI","es",871,184194,0,0,"knee"],["hWqFpEe0NeM","OS MELHORES EXERCÍCIOS PARA TENDINITE NO PUNHO","Dr. Alexandre Mota","pt",613,184008,0,1,"wrist"],["I4WExpJeCdA","6 EXERCÍCIOS DE EQUILÍBRIO PARA IDOSOS | Treino Completo para Evitar Quedas","Mila Imai","pt",486,183975,0,0,"balance"],["aRyii1QwdWs","Yoga Souplesse - 10 minutes étirements corps entier (tous niveaux !)","Yoga avec Joëlle","fr",701,183954,0,0,"mobility"],["k_RoPG6JY1A","Bauchatmung lernen - Anleitung und Vorteile der Zwerchfellatmung","Hannes Sebastian Altmann  ","de",210,183767,0,0,"breathing"],["O1dg9y00zQ8","Douleurs cervicales & Irradiations nerveuses dans le bras : 6 exercices par Kiné","Monsieur Clavicule","fr",467,181967,0,0,"neck"],["9AVdVZksWBw","Arthrose avancée de la hanche : exercices fonctionnels (≈8 min)","Arthrolink","fr",502,181546,0,0,"hip"],["HqrsseAQx4U","Yoga para la ciática | Clase corta (15 minutos) Xuan Lan Yoga","Xuan Lan Yoga","es",906,181281,0,0,"lowback"],["6A1iVT9kp9Q","How to Recover Quickly After an Ankle Sprain at Home","Jeffrey Peng MD","en",437,180894,0,1,"ankle"],["9Jj1eXn2inE","Ejercicios para TENDINITIS ROTULIANA (Tendinopatia Rotuliana)","FisioDual. Fisioterapia y Osteopatía.","es",338,180101,0,0,"knee"],["fP3IG3OhTmA","Respiração diafragmática - Você respira corretamente?","Ana de Paula","pt",393,178932,0,0,"breathing"],["PuITHS7qUD4","La respiration abdominale expliquée par un kiné (Exercice)","Alexandre Auffret - Tout pour ma Santé","fr",300,178913,0,1,"breathing"],["c7oDTbClN1k","Problemi all'anca (artrosi, borsiti, trocanteriti...): esercizi utili","Marcello Chiapponi ","it",273,178212,0,0,"hip"],["z6PgwbzgB90","Strengthening Exercises for Ankle Sprain Rehabilitation","www.sportsinjuryclinic.net","en",113,178050,1,1,"ankle"],["mV696lbpRRE","Sehnenscheidenentzündung selbst behandeln | Top Tipps & effektive Übungen","KLINIK am RING - Die Gelenkspezialisten","de",376,177999,0,1,"wrist"],["5ijTwo2wqwM","床上腰背拉伸（約7分鐘）","周六野 Zoey","zh",436,177941,0,0,"lowback"],["RFM9RvXtS8E","Patellaspitzensyndrom / Jumpers Knee selbst behandeln: Diese Übungen und Maßnahmen helfen","KLINIK am RING - Die Gelenkspezialisten","de",314,177700,2,1,"knee"],["gRkCupUPR5s","\"Dor no Pescoço que Desce para a Escápula? O Problema Pode Não Estar Onde Você Pensa\"","Dr. Rodrigo Lopes - Fisioterapeuta","pt",990,177570,0,1,"upperback"],["MISXs4ROrtI","💥Schulter-IMPINGEMENT! Dehnen hilft nicht? Dann habe ich was für Dich 🫵🏼","SCHMERZ BEISEITE - Ralf Blume","de",1074,177497,0,0,"shoulder"],["a_MitPDKn6g","🙆‍♀️ 12 min. bei Nackenschmerzen, Kopfschmerzen, Verspannungen | ohne Geräte, im Stehen","Gabi Fastner","de",705,177286,0,0,"neck"],["sScaA3DSnUA","Achilles tendonitis exercises (strengthening, ≈10 min)","Tone and Tighten","en",605,177227,1,1,"ankle"],["MRYxOyGfuU4","3 EXERCÍCIOS PARA DOR NA LATERAL DO JOELHO [JOELHO DO CORREDOR]","Fisioterapia com Kelwin Juan","pt",889,177220,0,1,"knee"],["fSj3bRDgjhY","Krafttraining gegen Kniearthrose: Die besten Übungen","KLINIK am RING - Die Gelenkspezialisten","de",566,176734,0,1,"knee"],["mvvKCjR7Ak4","腸脛靭帯炎・膝の痛み向けストレッチ（ランナー向け・約15分）","Runtrip Channel","ja",902,176429,0,0,"knee"],["ssM2b_L8ClQ","Wrist tendon strengthening exercises","The Movement System","en",671,176402,0,0,"wrist"],["kdDwBw81l_Y","테니스 엘보우 스트레칭! 이게 진짜다! - 물리치료사가 가르쳐주는 진짜 운동","리얼리햅","ko",188,176269,0,0,"wrist"],["YR5WlcSp8yo","Exercices commentés pour l'épaule (capsulite, etc.) (≈16 min)","Denis Fortier","fr",978,175459,0,1,"shoulder"],["kMusjghyJBk","Übungen bei Fersensporn, ohne Geräte (≈10 min)","Gabi Fastner","de",611,174348,0,0,"foot"],["BQZDqUoo5aY","Patellaspitzensyndrom - Übungen gegen Schmerzen für zu Hause (Neu)","Online Physiotherapie","de",425,174185,0,1,"knee"],["2nj8hT0wPv8","Reabilitação - Exercício de Equilíbrio e Coordenação para Idosos","Andréa Rangel | Reabilita em Casa","pt",105,173562,0,0,"balance"],["YfXG8ClMVBo","YOGA POUR LA DOULEUR AUX ÉPAULES – 10 minutes de bien être des épaules","Yoga avec Joëlle","fr",653,173393,0,0,"shoulder"],["SbQ2RYxbppE","Toe Yoga Exercise for Plantar Fasciitis","Sharp HealthCare","en",39,173278,0,1,"foot"],["EHD44803gEc","Syndrome de l'essuie glace : les exercices de rééducation (Kiné)","Alexandre Auffret - Tout pour ma Santé","fr",508,172565,0,1,"knee"],["K70gvuxYOQw","10 minute Yoga for FEET | Daily Foot Yoga Stretch","SarahBethYoga","en",698,172246,0,0,"foot"],["E5rU8X1oOM0","슬개건염 재활 운동 (약 8분)","Mr.Physio 호주물리치료사","ko",453,172011,0,1,"knee"],["3_orJM4NRcE","Super esercizi per il DOLORE all'ANCA!","Fisioalfieri","it",271,171823,0,1,"hip"],["ISNC6E_UDrM","Exercícios terapêuticos para síndrome do túnel do carpo.","VIVA SEM DOR","pt",719,171539,0,0,"wrist"],["0tD2xpPnjws","5 Fußübungen  ➡️ Mobilisiere und kräftige Deine Füße mit diesen wohltuenden Übungen!","Ergotopia","de",661,169905,0,0,"foot"],["74h-SZk2Bqc","DOULEUR du poignet : Entorse / Crossfit / Mobilité / Yoga","Major Mouvement","fr",221,169703,0,0,"wrist"],["rTw124s08Uo","[기분 좋은 날] 발 코어 키우는 ＜아치 UP 운동법＞ 20200710","MBClife","ko",159,169678,0,0,"foot"],["7uoilfQH9J0","【大正健康ナビ】頭痛のセルフケア","taishomovie","ja",193,168952,0,0,"neck"],["-n-37D9RQzY","5 häufige Fehler bei Fersensporn / Plantarfasziitis (≈7 min)","Tom Nestler","de",424,168868,0,0,"foot"],["MkPwsb-rQwU","How To Treat Patellar Tendinopathy (Jumper’s Knee) & Quadriceps Tendinopathy","Body Fix Exercises—for over 50s","en",342,168826,2,0,"knee"],["I8zsaz0b42I","Corrección del pie plano/ejercicios de Risser","Julio Palacios | Fisioterapia Latina","es",167,168493,0,1,"foot"],["FMDrBmgrZcs","MOBILITE DE CHEVILLE. Séance complète d'un kinésithérapeute ( entorse de cheville )","pamz_therapy","fr",1548,167887,1,0,"ankle"],["ggQzUl4k3Rg","Die besten Übungen gegen das Läuferknie","dersportpabst","de",398,167459,0,0,"knee"],["ZSwuReFhLLk","5 EXERCÍCIOS FUNCIONAIS QUE AJUDAM EVITAR DOR NO OMBRO COMO A DOR NO PESCOÇO","André Lima Oliveira","pt",964,166014,0,0,"upperback"],["tF6sqzpYtgU","복식호흡 남들 따라하지 말고 스스로 할 수 있는 만큼 일단 한번 해보세요.","오상신경외과의원","ko",536,165963,0,1,"breathing"],["7WH1VUm7wgU","팔꿈치 통증 10분 루틴","물리치료사.PT재석","ko",672,165814,0,1,"wrist"],["3NzW-EmSwso","8 Minuten Nackenverspannungen lösen 💚 Nacken dehnen und entspannen","YOGABASICS - Der 8 Minuten Club","de",661,164758,0,0,"neck"],["C7Suwe9ci0I","발목통증 10분 루틴","물리치료사.PT재석","ko",678,164695,0,1,"ankle"],["VQPBiqlG0UE","6 Übungen für starke und gesunde Füße (in weniger als 5 Min)","Get Steps","de",274,164656,0,0,"foot"],["NinZUQuxgXc","Fasciite / aponévrosite plantaire : exercices niveau 1 (≈18 min)","Denis Fortier","fr",1107,164560,0,1,"foot"],["wal4VN3Oiac","Exercices pour l'arthrose de la hanche (≈13 min)","Denis Fortier","fr",764,164547,0,1,"hip"],["vnp8q0pkM4k","Übungen bei Hallux valgus, ohne Geräte (≈5 min)","Gabi Fastner","de",328,164499,0,0,"foot"],["ROLZBjxxkcs","01-腹式呼吸","CR Lab","zh",50,164345,0,0,"breathing"],["QuVv1IGD1Hc","3 exercices pour l'aponévrosite plantaire (≈7 min)","Alexandre Auffret - Tout pour ma Santé","fr",424,164217,0,1,"foot"],["kpGcBev6DPY","Alongamento para Dor nas Costas e Lombar para fazer em Casa | #TSFit","Tua Saúde","pt",386,164094,0,0,"lowback"],["_jK9d_7rwp8","Syndrome de l'essuie glace : les exercices de renforcement musculaire","Alexandre Auffret - Tout pour ma Santé","fr",862,164065,0,1,"knee"],["XyXRGAnVfNg","고관절 충돌증후군 통증에 좋은 스트레칭","콕선생님 (콕통증의학과)","ko",51,163812,0,1,"hip"],["QM9tIy5S5MU","PÉ CHATO: como corrigir? | Pés Sem Dor","Pés Sem Dor","pt",244,163642,0,0,"foot"],["PZDhCz-ZP7g","Knieschmerzen außen, Läuferknie | Die 3 besten Übungen für Läufer","Medical Fitness Trainer Luke Brandenburg","de",824,163617,0,0,"knee"],["luVacI3yLrk","Exercice du diaphragme - fondamental contre le stress, pour la récupération et le bien-être","Gaëtan Klein","fr",381,163411,0,0,"breathing"],["xsWV0MqYdHI","Programme d’exercices pour l’arthrose de la hanche (≈13 min)","Denis Fortier","fr",796,162785,0,1,"hip"],["NGsMZpOh2Bc","20 Min. Foot & Ankle Strength Routine | Stability & Prehab | Best Routine to Stay Injury-Free","mobility by julia reppel","en",1203,162094,0,0,"foot"],["4bRmTmd9lmM","15 min Tight Neck, Traps & Shoulders Follow Along // Beginner Friendly!","Tom Morrison","en",886,161815,0,0,"upperback"],["__Nkz7CIVYc","手首のストレッチ（デスクワーク向け・約10分）","前田のまいにちセルフケア !  by GronG","ja",592,161096,0,0,"wrist"],["LEWZiaHq0oc","Plantarfasziitis bekämpfen - Begleitete Übungen","Inga @fibamu","de",1036,160232,0,0,"foot"],["Jk3zIZhUUig","Yoga | Dia 15 : Relaxar maxilar, pescoço e ombros","Pri Leite Yoga","pt",1224,159937,0,0,"upperback"],["5sgfyulkAWI","【リハビリ実践編（5）】腹式呼吸","千葉大学病院 公式チャンネル","ja",53,159811,0,1,"breathing"],["hwmdD4kEicU","Comment détendre décrisper la mâchoire 4 exercices kiné anti douleur","Thierry Lanneau","fr",470,159057,0,0,"jaw"],["fHBAaFwVOVY","Exercices pour la main, le poignet et les doigts (≈9 min)","PÔMA 👐","fr",555,158665,0,0,"wrist"],["7cGymofaqHk","Arthrose du genou : 6 exercices (≈9 min)","Denis Fortier","fr",514,158198,0,1,"knee"],["AeRKB-0Xjns","Rutina antiestres para relajar cuello y hombros","Marcos Sacristán | Fisioterapia a tu alcance","es",760,157679,0,1,"upperback"],["SJXqNyNIrQU","Exercices pour le syndrome du canal carpien (≈9 min)","Alain Taiso","fr",521,157603,0,0,"wrist"],["Zdx40BAGcxo","3 exercices pour la capsulite (≈15 min)","Denis Fortier","fr",896,157508,0,1,"shoulder"],["MLW-jcwzWQw","Recuperación Sindrome Cintilla Iliotibial: 6 ejercicios imprescindibles 👍","Runnea.com","es",107,157377,0,0,"knee"],["nyuyxAfi1BU","Dolore alla spalla - I MIGLIORI ESERCIZI!","FISIOSOCIAL","it",517,156798,0,1,"shoulder"],["72_lRaYXgAo","PROGRAMA de EJERCICIOS para FORTALECER los PIES, evitar CAIDASy prevenir LESIONES","Marcos Sacristán | Fisioterapia a tu alcance","es",1238,156319,0,1,"foot"],["CR74KSArDjw","RESPIRAÇÃO FÁCIL PARA ANSIEDADE | Nível 1 | Exercício para acalmar | Exercícios para Idosos","Aurélio Alfieri","pt",610,155834,0,0,"breathing"],["B0h3ER7lfNQ","TENDINITE AU TENDON D'ACHILLE : Le guide complet basé sur la science (explications + exercices kiné)","Training Thérapie","fr",1676,155367,1,0,"ankle"],["f2yAz5OONdk","4 ejercicios para el dolor de cabeza (≈32 min)","Marcos Sacristán | Fisioterapia a tu alcance","es",1916,155145,1,1,"neck"],["QP4auZrrjDM","La SEULE VIDÉO que tu dois voir sur la TENDINITE ROTULIENNE (mythes et plan de rééducation complet)","Training Thérapie","fr",1740,154724,1,0,"knee"],["fKDzVHTTCAQ","Effectieve oefening bij Peesplaatontsteking","Footlogics","nl",260,154071,0,0,"foot"],["0llwEau8jaE","上半身を使って鍛える!!【呼吸筋トレーニング】","バレーナチャンネル","ja",944,153685,1,0,"breathing"],["SyDcNlnBIhE","Tennisarm Rekoefening","Tennisarm","nl",145,153243,0,0,"wrist"],["uUyhLCEr0OQ","Exercícios para tensão nos pés (≈7 min)","Aurélio Alfieri","pt",417,153123,0,0,"foot"],["7a7lKAZ6nWw","손목터널증후군, 하루에 10번만 따라해보세요! 신경 스트레칭 #손목터널증후군 #손가락통증 #손저림 #손목운동 #신경활주운동 #손목터널증후군신경스트레칭 #신경과 #부산신경과 #손제용","손제용의사생활","ko",366,152932,0,1,"wrist"],["xMJ5p_xKRUs","Fußfehlstellung erkennen & korrigieren (Übungen) 👣Knickfuß, Senkfuß, Spreizfuß","Ihr Sportarzt","de",467,152929,0,1,"foot"],["W-BKkDUHv9s","閃腰及肌肉性腰痛的運動（約16分鐘）","Dr. Joe Wong","zh",965,152072,0,1,"lowback"],["eQSdifjeaOQ","골프 엘보 스트레칭 쉽게 하는 방법","관절 알려주는 의사_뼈선생","ko",288,151547,0,1,"wrist"],["78JYHoEL0Qk","Exercices pour la douleur cervicale (≈7 min)","Alexandre Auffret - Tout pour ma Santé","fr",432,151240,0,1,"neck"],["JIwchBIRPrU","【大気環境・ぜん息などの情報館】COPD呼吸リハビリテーション1/7　呼吸法の利点と留意点","環境再生保全機構公式動画チャンネル","ja",544,151223,0,0,"breathing"],["PH-lBTpL7A0","Thuistraining: evenwichtsoefeningen","Achmea Health Centers","nl",933,150069,0,0,"balance"],["iSDndQdLO3s","Bänderriss im Sprunggelenk⎮4 Phasen-Anleitung⎮Übungen","MedicalPhysio","de",686,149669,0,1,"ankle"],["Bl7_ICn-QMo","Thuis Workout Buikspieren en Onderrug (Core Training) // OPTIMAVITA","Optima Vita","nl",1410,148878,0,0,"lowback"],["Aai2bR0oikI","15 Esercizi di Riabilitazione post-Distorsione di Caviglia (Prima Fase)","Massimo Defilippo Fisioterapista (Fisioterapiarubiera)","it",813,148747,0,1,"ankle"],["mAPLcOmKL7Y","Fußgewölbe trainieren - Übungen zum Mitmachen","PhysioNatic","de",295,148534,0,1,"foot"],["oHsIryL3Le4","국가대표 트레이너가 알려주는 아킬레스건염 탈출하는 방법 – [곰PD의 드래프트 도전기 EP.27]","뽈인러브","ko",554,148222,0,0,"ankle"],["PwZTpCAEMMY","Exercices pour le canal carpien (≈6 min)","Ostéo-Training","fr",355,148107,0,0,"wrist"],["uyN3AF2u97A","高齢者向けバランス体操1（イスに座ったまま・約14分）","ふくくる君【高齢者向け介護体操や口腔体操、介護レクに使える動画を専門家がお届け】","ja",858,147880,0,0,"balance"],["i-TaRrdQfPE","POWER DIAFRAMMA — 3 esercizi di respirazione per allenare il diaframma e dare potenza alla voce","Valentina Mey","it",375,147712,0,0,"breathing"],["AnBlZBPXTVs","Como Corrigir A Corcunda: Os melhores Exercícios Para Hipercifose-Leandro Ribeiro","Leandro Ribeiro | Treinador ","pt",841,147525,0,0,"upperback"],["OslknbjEa3s","Achillessehnenschmerzen - 3 Übungen gegen Schmerzen (für zu Hause)","Online Physiotherapie","de",566,147487,0,1,"ankle"],["DMd0m6mL20M","だれでもフィットネス　バランス感覚アップ 体の軸を鍛える体操","スポーツTOKYOインフォメーション","ja",271,147253,0,0,"balance"],["X9XcUpKZ2w8","手首のストレッチ【4種目】","前田のまいにちセルフケア !  by GronG","ja",576,147225,0,0,"wrist"],["czr7VkhzGrY","Schulterschmerzen - 3 Übungen für zuhause (einfach)","Online Physiotherapie","de",337,147013,0,1,"shoulder"],["TrtRIDx1mKw","Jaw Pain Help #6 | Acupressure TMJ Self Care | Facial Pain","Adam Fields DC","en",938,146997,0,0,"jaw"],["C9hhujiTXpo","Tennisarm / Tennisellenbogen - Übungen die helfen","muskel-und-gelenkschmerzen","de",614,146381,0,0,"wrist"],["ft1cNxUTHOA","ALONGAMENTOS para DOR no OMBRO | Melhores exercícios para dor no ombro","Aurélio Alfieri","pt",922,146051,0,0,"shoulder"],["q1Xj1BG5D8w","【外反母趾】外反母趾のしくみと「母趾球トレーニング」｜綜合整体 GENRYU（大分市）","GENRYUチャンネル","ja",888,145643,0,0,"foot"],["te1ympoOAb8","扁平足、拇指外翻及腳板底痛…足弓運動幫到手！[Eng Subtitles ]Flat feet and Bunion Exercises","Dr. Joe Wong","zh",843,145601,0,1,"foot"],["fikReXjXJcA","【健康椅子体操Vol.44】肺機能を高める♫呼吸筋ストレッチ♫","バレーナチャンネル","ja",1016,145098,0,0,"breathing"],["os-pzf4SGfQ","【大気環境・ぜん息などの情報館】COPD呼吸リハビリテーション7/7　呼吸体操","環境再生保全機構公式動画チャンネル","ja",1524,144308,1,0,"breathing"],["xtfGBZiV6s8","7 exercícios para epicondilite medial ou lateral do cotovelo (≈14 min)","Patricia Bueno | Pilates","pt",811,144266,0,0,"wrist"],["yqFQNdxDrsQ","スマホ肘のストレッチ（外側の痛み向け・約1分）","moba reco","ja",54,143593,0,0,"wrist"],["r_0OR1cMA0s","Yoga stretches for tennis elbow and golfer’s elbow (≈9 min)","Yoga with Joelle","en",558,143043,0,0,"wrist"],["BD752RG_ykA","Esercizi per il tendine rotuleo infiammato","Fitness Posturale","it",567,142843,0,0,"knee"],["VCxpYT897mo","DOR NO PESCOÇO? Alivie a Tensão Cervical com ESSA Rotina Simples e Eficaz!","Dr. Rodrigo Lopes - Fisioterapeuta","pt",728,142777,0,1,"upperback"],["fCo8fa-XzEI","Sehnenscheidenentzündung ÜBUNGEN (3) zur Selbstbehandlung [Für zu Hause]","Online Physiotherapie","de",481,142684,0,1,"wrist"],["tKohb6MWs0k","[좌골신경통 특집]\"엉덩이부터 다리까지 저린다면 '좌골신경' 문제입니다.\" 10분 만에 배우는 좌골신경 스트레칭","모스틱 자세연구소","ko",884,141759,0,0,"lowback"],["zyfZGqCtq_I","Achillessehnenreizung selbst behandeln: Beste Übung gegen Schmerzen der Achillessehne | Achillodynie","KLINIK am RING - Die Gelenkspezialisten","de",279,141154,0,1,"ankle"],["k2ZQBPldXV4","좌골신경통 운동법","청춘병원TV","ko",604,141153,0,1,"lowback"],["l4Tyigk0e48","Exercícios Capsulite Adesiva do Ombro AMPLITUDE DE MOVIMENTO Clínica de Fisioterapia Dr Robson Sitta","Dr. Robson Sitta","pt",906,140871,0,1,"shoulder"],["TgfKZrVYgag","6️⃣ EJERCICIOS para MEJORAR el JUANETE 🦶🏻","FisioOnline","es",581,140748,0,1,"foot"],["g9xYbqSBtTo","Oberen Rücken trainieren - Diese 6 Übungen beugen Rundrücken & Co vor!","Ergotopia","de",861,140721,0,0,"upperback"],["S99KqvJm3G8","Riabilitazione Propriocettiva post Distorsione - Scopri gli Esercizi Fondamentali","Massimo Defilippo Fisioterapista (Fisioterapiarubiera)","it",166,140213,0,1,"ankle"],["J-5XJyO1rkY","第2回「振り子運動」 おうちでできる簡単ストレッチ 肩関節周囲炎（五十肩）の運動療法","科研製薬","ja",637,140045,0,0,"shoulder"],["m8hJVhIs96M","딱 10분! 손목통증이 있다면 제발 이운동 하셔야됩니다 l 손목터널증후군, 손목건초염, 직장인손목스트레칭","자세요정 JSYJ","ko",457,139699,0,0,"wrist"],["h6pTm8K41Dk","2026 버전⭐️ “이것보다 좋은 무릎운동은 없다” 무릎통증에 최고 좋은 운동!","건강되찾기 프로젝트","ko",1468,139535,0,0,"knee"],["rD2JVsQmlUE","Douleur genou course à pied : traitement, exercices et conseils","Alexandre Auffret - Tout pour ma Santé","fr",684,139133,0,1,"knee"],["UBSZfglsqxk","[평촌서울나우병원] 손목 건초염에 좋은 운동","고쳐줘 NOW","ko",49,138305,0,0,"wrist"],["wN-XjCDx9Rg","網球肘評估＋復健＋保養：物理治療師完整教學｜啾c物理治療師","啾c物理治療師","zh",406,138301,0,1,"wrist"],["lyt3suVWs6c","DÉ SCHOUDEROEFENING VOOR SLIJMBEURSONTSTEKING, SCHOUDERPIJN, SHOUDERVERKALKING EN SCHOUDERARTROSE","Fysiotherapie Bweging","nl",391,138186,0,1,"shoulder"],["pTBpvo2AgSU","Esercizi per borsite, trocanterite e dolori all'anca","Marcello Chiapponi ","it",250,137483,0,0,"hip"],["t0L7Aw1zLB0","Sprained Ankle Rehab Program Exercises | Doctor and Physiotherapist led","Doctor O'Donovan","en",448,136805,0,1,"ankle"],["B-4cbN1p9vk","Douleur à l' épaule : l' exercice INDISPENSABLE","Denis Fortier","fr",639,136201,0,1,"shoulder"],["w8YkmimKY14","RENFORCEMENT SPECIFIQUE DU GENOU - arthrose du genou - exercices recommandés","Soline adapte ton sport","fr",515,135908,0,0,"knee"],["IhFmlZGvU8A","Exercises for seniors to improve balance and prevent falls","CBC News","en",271,135205,0,0,"balance"],["MMoVUpsAggU","Syndrome rotulien : les exercices / Course à pied","Alexandre Auffret - Tout pour ma Santé","fr",516,135157,0,1,"knee"],["w4Rn1ZOsjjc","4. Oefeningen voor handen, pols en vingers","FysioTotaal Rijswijk","nl",546,135148,0,1,"wrist"],["5v3uYnZ_20g","모든 운동의 시작, 횡격막호흡! (코어운동)","물김치TV-물리치료사김선생의셀프치료","ko",348,135088,0,1,"breathing"],["uOKfzcabAfs","\"다리 운동, 이제 그만하세요\" 발가락 깨우면 일어나는 내 몸의 변화 / 60세 이후 균형 감각 되살리는 최고의 밸런스 운동 3가지/ 시니어필수 균형 운동","하루운동","ko",915,134895,0,0,"balance"],["PUoIU7XK1M0","4 ejercicios de 1 minuto para mejorar las CEFALEAS o dolores de cabeza","FisioOnline","es",973,133863,0,1,"neck"],["F_efxYDtnh4","Haltungstraining","Ergotopia","de",832,133671,0,0,"upperback"],["8ro8__o2wr8","Gleichgewichtsübungen für Senioren – 3 einfache Übungen für mehr Sicherheit & Balance im Alltag! ⚖️","Thomas Loch & Team | Training & Heilpraxis","de",571,133344,0,0,"balance"],["o84zSbhwMIA","무지외반증! - 엄지발가락을 위로 올리는 운동은 제발 그만 하세요!","부산물리치료사 심쓴생","ko",503,132954,0,1,"foot"],["u9bAsfueZws","7 Übungen bei HALLUX VALGUS und SPREIZFUSS | FUSSGYMNASTIK bei  HALLUX VALGUS","Maria Magritta | Podologie, Fußpflege & Nails","de",362,132610,0,0,"foot"],["2jzFPmYWGww","🦶12 min. für die  Füße | Gymnastik ohne Geräte, im Stehen","Gabi Fastner","de",744,132419,0,0,"foot"],["wjHM7muBCd8","Ejercicios para el dolor de ciática, para personas mayores (≈9 min)","Julio Palacios | Fisioterapia Latina","es",547,132413,0,1,"lowback"],["FGPIm8wg0Fw","Dolore al Gomito e Epicondilite: 3 Semplici Esercizi per Alleviarlo | MDM Fisioterapia","MdM Fisioterapia ","it",132,132295,0,1,"wrist"],["rOM8Ag-U7Yc","EJERCICIOS para el TUNEL CARPIANO en adultos mayores","Marcos Sacristán | Fisioterapia a tu alcance","es",1920,132288,1,1,"wrist"],["0KOPRAQOZEs","Sprunggelenk stabilisieren: Mit DIESEN 3 Übungen zu mehr Stabilität (+ weniger umknicken!)","Online Physiotherapie","de",652,131488,0,1,"ankle"],["0tW04t6NF5c","8 Esercizi Per l'Equilibrio: Livello Base","Massimo Defilippo Fisioterapista (Fisioterapiarubiera)","it",597,131390,0,1,"balance"],["3_AahrpwLzo","Alluce Valgo | 4 Esercizi e Strategie per non operarsi","MdM Fisioterapia ","it",365,131187,0,1,"foot"],["MabFpUWIXkQ","腳踝扭傷後你最該做的處理！！","三個字SunGuts","zh",531,129200,0,0,"ankle"],["wQlJe2LJ1P8","평발 운동과 통증 관리 (약 15분)","통증안녕 기승전운동","ko",908,129090,0,0,"foot"],["NB9m0Rg30uc","3 exercices pour les tensions et douleurs au cou (≈5 min)","Denis Fortier","fr",295,129055,0,1,"neck"],["7FGLbmj4xpQ","5 mejores ejercicios para JUANETES","Julio Palacios | Fisioterapia Latina","es",591,128637,0,1,"foot"],["MqIM1ML0PD0","Hallux Valgus - Diese Toega Übung wird Dir helfen","StrongandFlexTV","de",415,128171,0,0,"foot"],["4aCFY0jiD98","25 Second Balance Exercises That Stop Falls (PDF Printout)","Bob & Brad","en",363,127940,0,1,"balance"],["aGrZZ-_N6c0","Oefeningen tegen lage rugpijn (15 minuten)","Yoga op Klompen; online Yogales","nl",1008,127878,0,0,"lowback"],["8IQZb0E0j7c","고관절 통증 잡는 5가지 스트레칭 1탄! - 안병택의 4050 생활습관 리셋 #6","굿라이프","ko",656,127576,0,0,"hip"],["Smq2PUMZ87k","你可能不知道，預防跌倒，提高全身穩定度的「腳趾抓地力」訓練｜#腳趾 #平衡 #運動 #啾c物理治療師","啾c物理治療師","zh",542,127333,0,1,"balance"],["nNu2-e5_PiY","🌟 MELHORE O EQUILÍBRIO AGORA com Exercícios FÁCEIS para idosos | Aurélio Alfieri","Aurélio Alfieri","pt",417,127212,0,0,"balance"],["-UtUve3k8pY","手臂與手腕的5招伸展（約6分鐘）","Master Leung 梁教練","zh",343,127208,0,0,"wrist"],["u_8STi9Q7oQ","TUNNEL CARPIEN | 2 étirements","Éric Blais","fr",147,127141,0,0,"wrist"],["XlAMy1P6eXg","STRETCHING LOMBARE: esercizi da EVITARE e da FARE per il mal di schiena","Marcello Chiapponi ","it",599,127041,0,0,"lowback"],["HVqBHHxKD7s","深蹲時的足弓練習（2招・約9分鐘）","林勁瑋 x 大腦優先教練學院","zh",533,126794,0,0,"foot"],["k_Vzv40mSes","2 Übungen beim Karpaltunnelsyndrom (≈9 min)","Ergotopia","de",527,126646,0,0,"wrist"],["WjHfz5E0ldY","Como treinar com condromalácia patelar","Leandro Twin","pt",351,126555,0,0,"knee"],["QNQ8h6uUjeI","Exercices pour la capsulite à l'épaule (≈9 min)","Denis Fortier","fr",564,126539,0,1,"shoulder"],["_x9wZh09ZAg","Fascite plantare: trattamento casalingo che funziona davvero","Dr Kelwin Italia","it",921,126406,0,1,"foot"],["0-INhtOic-E","Ook pijn in je voeten. Maak je teen los. Kijk op Voetentraining.nl","Voetentraining","nl",90,125938,0,0,"foot"],["Wsx9nFNm_BY","坐骨神経痛・お尻まわりのストレッチ（寝る前・約15分）","【坐骨神経痛を自分で治す】Reha fit studio　高橋　陽平","ja",903,125740,0,0,"lowback"],["YbzsPgVCxGk","[Balance of life] 손목터널증후군으로부터 자유롭게! 자가진단부터 '국가대표팀' 스트레칭까지☆ | 나는 몸신이다","play 채널A","ko",652,125592,0,0,"wrist"],["LsrNgB7l7R0","3 melhores exercícios para corrigir PÉS CHATOS | PISADA PRONADA","Fisioterapia com Kelwin Juan","pt",470,125277,0,1,"foot"],["WkFNexN4IFM","Dolore alla spalla DI NOTTE: Esercizi per risolverlo!","FISIOSOCIAL","it",585,125268,0,1,"shoulder"],["HJI6bGtcBcI","【整形外科医が教える！】進行した股関節症には貧乏ゆすりをしよう！！","もりっくチャンネル","ja",415,125112,0,0,"hip"],["wiKQyyFdA5w","FISIOTERAPIA NA SÍNDROME DO TÚNEL DO CARPO - Exercícios para dor na mão e antebraço","PhysioBRAIN","pt",636,125055,0,1,"wrist"],["Ts_XTQamGEs","3 Exercises for Jumper’s Knee (Patellar Tendinopathy)","Rehab Science","en",425,125054,2,1,"knee"],["aJt6U5kMaJ4","Massage de l'aponévrose plantaire - Fasciite plantaire","Alexandre Auffret - Tout pour ma Santé","fr",335,124981,0,1,"foot"],["FIoAsPbprn0","Kieferknacken/Zähneknirschen - Diese Übungen helfen! (Neu 2021)","Online Physiotherapie","de",359,124712,0,1,"jaw"],["--J12rFDBeM","오십견 스트레칭 운동 1편ㅣ근골격 재활운동 홈트레이닝","강남세브란스병원","ko",819,124521,0,1,"shoulder"],["GLKsPDBqyVY","Esercizi per tendinite rotulea del ginocchio","Marcello Chiapponi ","it",264,124362,0,0,"knee"],["toVXKA8BihI","Esercizi per l'artrosi al Ginocchio | Quali Fare per togliere il dolore","MdM Fisioterapia ","it",454,123798,0,1,"knee"],["JDRSCq9hGAk","髖關節運動 4招預防 跌倒 退化 大腿更有力！【如果云知道 鄭凱云】feat. Hunter 物理治療師 @tvbshealth20","健康2.0","zh",885,123767,0,0,"balance"],["_MDrWXeUYkI","Exercícios para dor no ombro (≈9 min)","Patrícia Andersen","pt",561,123416,0,0,"shoulder"],["BWnUADRcdis","스트레스 및 혈관건강에 좋은 복식호흡법! - 닥터의 승부 84회","JTBC Entertainment","ko",112,123123,0,0,"breathing"],["kGgWm-ujE0I","Ginnastica per NONNI: esercizi di equilibrio","AlmaPhysio","it",1747,122978,1,1,"balance"],["KW768ZSimLw","Syndrome de l'ESSUIE GLACE : la SEULE MÉTHODE (vraiment) EFFICACE | Mythes, Exercices, Programme","Training Thérapie","fr",2333,121964,1,0,"knee"],["rPjOwUVGuTU","Esercizi per la Caviglia dopo una distorsione","MdM Fisioterapia ","it",175,121840,0,1,"ankle"],["MvOfITZikWM","4 exercícios que toda pessoa com fascite plantar deve fazer TODO DIA ANTES de levantar da cama","PhysioBRAIN","pt",373,121313,0,1,"foot"],["oddi43Q0IsE","Golfarm / Golferellenbogen selbst behandeln: Tipps & Übungen die wirklich helfen","KLINIK am RING - Die Gelenkspezialisten","de",311,121300,0,1,"wrist"],["etzeD6Umz8w","Ejercicios de movilidad para los dedos y la planta de los pies","Rober Sánchez","es",96,121086,0,0,"foot"],["H2WpQAhc6mY","족저근막염, 병원 가기 전에 꼭 해보세요ㅣ10분짜리 영상이 발을 살립니다","김범수교수의 발편한세상","ko",606,120965,0,1,"foot"],["C6y7D9sc1RE","Gleichgewichtsübungen für Senioren","Thomas Loch & Team | Training & Heilpraxis","de",493,120595,0,0,"balance"],["8JjwS8vCdaw","坐骨神経痛のストレッチ（7種目・約14分）","前田のまいにちセルフケア !  by GronG","ja",859,120227,0,0,"lowback"],["knmfbtyY0VI","坐骨神経痛向けストレッチ（約15分）","整体院和み-NAGOMI-土師和也","ja",892,119965,0,0,"lowback"],["FnXa3flRRF0","Esercizi per l'epicondilite","Fitness Posturale","it",275,119868,0,0,"wrist"],["PlmqMyWtwp4","Esercizi per mal di schiena Da Eseguire Al LETTO","MdM Fisioterapia ","it",127,119764,0,1,"lowback"],["tR7U3EamNoA","【足の専門家が教える】土踏まずを作るためのトレーニング","足脚改善チャンネル by中島武志","ja",455,119561,0,0,"foot"],["-6ZBfeAmsO0","Artrosi al Ginocchio dopo i 60 anni: 3 Esercizi per Ridurre il Dolore","FISIOSOCIAL","it",361,119376,0,1,"knee"],["wLtCRVDqAvs","Dolor de cabeza, masaje del musculo temporal de la cabeza para la cefalea tensional","Marcos Sacristán | Fisioterapia a tu alcance","es",171,119204,0,1,"neck"],["ZcEa8LvICto","【坐骨神経痛 ストレッチ】毎日のルーティン用ストレッチで体を整えましょう！","整体院和み-NAGOMI-土師和也","ja",832,118827,0,0,"lowback"],["qYx_PoRD8pU","발목가동성 늘리는 발목가동술 3가지: 발목 삐었을때 발목가동범위 훈련 발목관절 재활운동","Mr.Physio 호주물리치료사","ko",356,118675,0,1,"ankle"],["BfReojct8Yk","Questi 3 Esercizi di Equilibrio Proteggono la Tua Indipendenza Dopo i 60","EnergiaEterna","it",611,118644,0,0,"balance"],["2BcOw0oCsxA","Start doing this to Prevent Falls (Ages 60+)","Yes2Next","en",580,118104,0,0,"balance"],["81ZK7N3wWyc","3 simpele oefeningen bij knieartrose - Deze kun jij ook!","Kniecare","nl",341,118034,0,0,"knee"],["dYJPEJSZDU4","5 Exercises to Rehab a Sprained Ankle for Good","Bob & Brad","en",675,118031,0,1,"ankle"],["NEDbawIk84I","Routine gegen Deinen RUNDRÜCKEN -  Korrigiere ihn mit nur 3 Übungen täglich! ✅","Ergotopia","de",369,117987,0,0,"upperback"],["PsUM3i85YiM","테니스·골프엘보 운동 설명 (약 51분)","의학채널 비온뒤","ko",3031,117064,1,0,"wrist"],["47FSqzNgc7M","DEDOS EM GARRA OU EM MARTELO: o que fazer? | Pés Sem Dor 👞","Pés Sem Dor","pt",262,116866,0,0,"foot"],["tN6x9L7lFaM","Sciatica e nervo sciatico infiammato: cosa fare","Fitness Posturale","it",413,116824,0,0,"lowback"],["DYhlXlp24qs","Yoga para dor no nervo ciático (≈24 min)","Fernanda Yoga","pt",1413,116734,0,0,"lowback"],["9z1Ea65lAcg","Esercizi Per Articolazione Temporo Mandibolare","Fisiomedic Cesena","it",572,116477,0,1,"jaw"],["zeWoQ0R1JRc","Oefeningen na een nieuwe knie","Rijnstate","nl",296,116209,0,1,"knee"],["LpMAR8oRTsg","Ejercicio neurodinámico para el dolor de muñeca. Síndrome del Tunel Carpiano","FisioOnline","es",284,115874,0,1,"wrist"],["qKRGV7qc6wo","テニス肘・ゴルフ肘のセルフケア（外側上顆炎・約6分）","自分と家族を治せる整体塾・土井治療院","ja",344,115602,0,0,"wrist"],["qhZbAUozjf4","8 Esercizi per la Mobilità della Spalla - Spalla Congelata - Capsulite adesiva","physiolabroma","it",479,115487,0,1,"shoulder"],["V4CxQRT459U","扁平足運動教學（約19分鐘）","Coffee林芊妤","zh",1119,115006,0,0,"foot"],["sDS5KQssV0g","Esercizi Posturali Schiena E Spalle","LUMOWELL - Benessere360","it",1056,114471,0,0,"upperback"],["IkRIak5rKm4","Schulter Impingement - 5 besten Übungen mit Nervenmobilisation","Inga @fibamu","de",633,114450,0,0,"shoulder"],["aPbMZBp2_7E","TÚNEL do CARPO EXERCÍCIOS de TRATAMENTO CASEIRO - Dr. Robson Sitta","Dr. Robson Sitta","pt",283,114199,0,1,"wrist"],["Q4TraO8L8C8","下巴卡住、張嘴困難、常發出喀喀聲？物理治療師教你5個顳顎關節復健動作 @dsssssh2","女子漾","zh",232,114120,0,0,"jaw"],["pAGvrYZwi7M","발바닥 아치가 무너져 있다면?? 꼭 보셔야 합니다. !!","문쌤재활","ko",633,113781,0,0,"foot"],["srYaDsMUI9s","MELHORES EXERCÍCIOS PARA O CIÁTICO | Previna dor no nervo ciático","Aurélio Alfieri","pt",393,113587,0,0,"lowback"],["Bnq1cfjjim0","Übungen um das GLEICHGEWICHT zu Verbessern für Senioren","Mariana Physio | Training für Senioren","de",869,113542,0,1,"balance"],["eg68LeKkSOI","アキレス腱炎のストレッチ","自分と家族を治せる整体塾・土井治療院","ja",305,113502,0,0,"ankle"],["uISzfZ-Fa6I","EPICONDILITE LATERAL DE COTOVELO!  Exercícios para tratar o cotovelo de tenista!","Gisele Blasioli Fisioterapia e Pilates Bauru","pt",481,113236,0,0,"wrist"],["FqQYwCpRcww","Fascite plantar ou dor no calcanhar: 3 exercícios (≈6 min)","Raquel Castanharo","pt",379,113039,0,0,"foot"],["NUrs_b71mNE","Sindrome di De Quervain: 2 Test e 2 Esercizi di Fisioterapia","Massimo Defilippo Fisioterapista (Fisioterapiarubiera)","it",422,112961,0,1,"wrist"],["4qqD7beSepc","Esercizi spalla congelata","MdM Fisioterapia ","it",343,112862,0,1,"shoulder"],["mhCLX3MjQww","🦶14 min. Hallux valgus | Übungen gegen den Ballenzeh | ohne Geräte","Gabi Fastner","de",847,112732,0,0,"foot"],["7Ujm5dX5FCs","Douleurs cervicales et épaules : que faire ? Traitement et Exercices","Alexandre Auffret - Tout pour ma Santé","fr",704,112531,0,1,"shoulder"],["fJtC3VQafbU","手把手教你这3招，将跟腱炎、小腿酸痛、足底筋膜炎一网打尽。不学，就太遗憾了！【简单高效】","正曦-张正阳Thomas","zh",586,112432,0,0,"ankle"],["1BxrQSk9BX8","발목 인대 파열 후 깁스 풀고 꼭 해야 되는 발목 재활 루틴! [홈 재활 발목염좌편 #2]","관절사용설명서","ko",1882,111818,1,0,"ankle"],["e-hrKFFya_Y","Oefeningen voor schouder en bovenarm","Fysiotransparant","nl",734,111788,0,1,"shoulder"],["3O2FcTY0gk0","ESERCIZI POSTURALI EFFICACI che puoi fare a casa","Fitness Posturale","it",380,111723,0,0,"upperback"],["2GR3kfe8Q2g","Qué ejercicios puedo hacer si tengo DEDOS EN GARRA","Julio Palacios | Fisioterapia Latina","es",869,111593,0,1,"foot"],["IIHE6NLRi4c","좌골신경통 운동 허리통증 다리저림 낫게 하는 최고의 스트레칭#좌골신경통 운동#좌골신경통 스트레칭#좌골신경통 허리통증","물리치료사 pt종환","ko",1038,111556,0,1,"lowback"],["5sCJNPLJqQE","【呼吸の質が向上】呼吸が浅く疲れやすくなる高齢者の肺の機能を向上させる呼吸筋に特化したストレッチ","フラミンゴの介護予防チャンネル","ja",832,111553,0,0,"breathing"],["FrKPd5DhLlE","Caviglia esercizi di rinforzo mobilità e propriocezione","Fisiofix Fisioterapia & Sport","it",466,111010,0,1,"ankle"],["E229d33XWqg","Respirazione diaframmatica - Esercizi per imparare a respirare","Angelo Terranova","it",336,110381,0,0,"breathing"],["T18VJ5tnUpE","Übungen bei Ischias, ohne Geräte, auf der Matte (≈17 min)","Gabi Fastner","de",1010,110058,0,0,"lowback"],["vbab__tO4uE","목·어깨 스트레칭 (두통·승모근 관련, 약 10분)","필라테스하는 물리치료사,람PT","ko",581,109997,0,0,"neck"],["94FEWc8JfQ4","[따라하기] 정석으로 '복식호흡' 하는 방법","버블디아","ko",226,109879,0,0,"breathing"],["ADUN-yJc9YU","手根管症候群：手のしびれに関する3つの方法（約32分）","さかとう整骨院 大阪 都島","ja",1939,109697,1,0,"wrist"],["WVIgvLozGQ0","Conseils et exercices pour une entorse de la cheville (≈19 min)","Denis Fortier","fr",1126,109690,0,1,"ankle"],["qzsaQ0DXJFs","Mâchoire qui craque et se bloque : Exercices kiné","Benjamin Brochet","fr",699,109623,0,1,"jaw"],["sROEOkjlZyc","3 exercícios para tratar ou diminuir as dores no quadril","Mila Imai","pt",72,108555,0,0,"hip"],["4aJKky7LMB8","足底筋膜炎の原因と予防とセルフストレッチ","こころをほぐす愛ch","ja",141,108291,0,0,"foot"],["EA58LYCizpM","猫背・巻き肩のエクササイズ（約15分）","GENRYUチャンネル","ja",900,107618,0,0,"upperback"],["_jnUfkqqiDw","一起床腳踩地就痛!? 足底筋膜炎的自我檢查及康復運動｜物治歐巴 Oppa phsyio","物治歐巴  Oppa Physio ","zh",432,107616,0,1,"foot"],["wP-oc0SXoBE","【健康問良醫】1min腹式呼吸教學","良醫健康網","zh",77,107004,0,0,"breathing"],["Vlq2lBlrauo","OMBRO CONGELADO: EXERCÍCIOS","Thainá Vieira Fisioterapia","pt",545,106987,0,1,"shoulder"],["bh6Ves1uIvU","Melhore a SÍNDROME DO TÚNEL DO CARPO com esses exercícios de Mobilidade Neural","Dr. Rodrigo Lopes - Fisioterapeuta","pt",707,106699,0,1,"wrist"],["gFkMU1Iturw","Mobilidade neural do nervo ciático: um exercício (≈8 min)","Dr. Rodrigo Lopes - Fisioterapeuta","pt",479,106541,0,1,"lowback"],["z9AAHKke894","Stop kniepijn nu!! 6 oefeningen om je knieën te versterken en van je kniepijn af te komen!","Kniepijnvrij","nl",468,106297,0,0,"knee"],["77Gt9bl6MuY","[따라해보세요] \"온몸이 건강해집니다\" 복식 호흡, 단전호흡","오상신경외과의원","ko",586,106209,0,1,"breathing"],["ex1WjeO-Yxc","Un exercice de RESPIRATION pour ramener le CALME en soi! (respiration abdominale et apnée)","Denis Fortier","fr",947,105879,0,1,"breathing"],["qP50AqN0Ibk","腹式呼吸練習引導影片","高雄長庚兒童發展暨保護中心","zh",448,105564,0,1,"breathing"],["8FGaVH9mxkE","Síndrome da Banda Iliotibial em Corredores","Raquel Castanharo","pt",341,105223,0,0,"knee"],["Ab-TUwG0I0o","足弓評估與訓練（約15分鐘）","啾c物理治療師","zh",912,104982,0,1,"foot"],["nMovK1uMlb4","Entorse de cheville. Quoi faire? Kiné","Major Mouvement","fr",233,104726,0,0,"ankle"],["zamgQRJ7sGQ","🔴ESERCIZI PER EPICONDILITE (gomito del tennista)/EPITROCLEITE (gomito del golfista)","Virna Badini | Esercizio Terapeutico ","it",396,104547,0,0,"wrist"],["rJsSImqW93E","Tendinite au tendon d'Achille : le traitement","Alexandre Auffret - Tout pour ma Santé","fr",598,104226,0,1,"ankle"],["yBYICJX654A","Exercices pour pieds plats, utiles pour la voûte plantaire","Denis Fortier","fr",795,104092,0,1,"foot"],["rOrFiLZiUjY","FOOT CORE - Exercícios fortalecimento dos pés - (Esportes, corrida, dor nos pés)","Gisele Blasioli Fisioterapia e Pilates Bauru","pt",191,104088,0,0,"foot"],["vkIEWd8gQNw","💨3분 숨통 연장 횡격막 호흡법💨 [내 몸 사용설명서] 297회 20200410","TVCHOSUN - TV조선","ko",119,103852,0,0,"breathing"],["VHfaG6Fpfr8","두통 스트레칭 (약 3분)","MBClife","ko",162,103593,0,0,"neck"],["X90pbpHh8NM","Strengthen Your Feet | 4 Key Exercises for Runners","The Run Experience","en",484,103578,1,0,"foot"],["yTOyuBt_ux8","고관절 스트레칭 강화운동으로 고관절 통증 Down!","가자건강TV","ko",395,103302,0,0,"hip"],["ifbOVKUAZ6Y","解救網球肘、高爾夫球肘！遠離慢性肌腱炎2招伸展比護具可靠︱ 黃鼎鈞 骨科Ｘ疼痛科醫師【早安健康】","早安健康","zh",349,103173,0,0,"wrist"],["m5Hex7SPyHc","우산을 활용한 어깨 운동 4가지 (약 11분)","EBS","ko",632,103104,0,0,"shoulder"],["C1v0lPqEz30","Knie Stabiliteitsoefeningen","Chiropractie Leiden","nl",147,102964,0,0,"knee"],["UFwd5_tVQmE","YOGA-Übungen gegen Ischias-Beschwerden I 30 Minuten","Sound & Yoga","de",2036,102840,1,0,"lowback"],["Mf3mp1JD3k8","고관절 통증에 좋은 single leg circle 스트레칭 - 고관절충돌증후군 운동","콕선생님 (콕통증의학과)","ko",68,102816,0,1,"hip"],["lq2hxe24f0w","8 MINUTI di esercizi per CORREGGERE la POSTURA in avanti e aprire le spalle","Dott. Stefano Gaudio","it",543,102442,0,1,"upperback"],["V_7L1S7oONU","테니스 엘보가 있다면 절대 이것만은 하지 마세요!!","움직임 연구소 ","ko",239,101809,0,0,"wrist"],["Vhq7-Vhrkps","Ellbogenschmerzen? 3 Schritte gegen Golferarm - Behandlung & Vorbeugung","Tim Gabel","de",815,101142,0,0,"wrist"],["sqEwpgIi0Ss","Guida per FASCITE PLANTARE: dai RIMEDI ai migliori ESERCIZI","Marcello Chiapponi ","it",1139,99993,0,0,"foot"],["TrMCRmSaXMw","3 Exercises For A Stiff Big Toe | Mobility Exercises That WORK!","Gait Happens","en",106,99818,0,0,"foot"],["y3ZQNUk9fcM","4 ejercicios para el dolor de la ATM (≈9 min)","FisioOnline","es",539,99703,0,1,"jaw"],["NzKfe-VL-BY","【扁平足】落ち込んだ土踏まずが気になる方へ「後脛骨筋エクササイズ」｜綜合整体 GENRYU（大分市）","GENRYUチャンネル","ja",671,99634,0,0,"foot"],["USckMC_bOu4","TENDINITE PATELAR: Exercícios para tratar em casa a Tendinopatia / Tendinite no JOELHO","Fisioterapia com Kelwin Juan","pt",507,99525,0,1,"knee"],["i-GrI1VZFU0","アキレス腱炎向けストレッチ（2種・約4分）","痛みの専門医チャンネル","ja",249,99443,0,1,"ankle"],["NX2lzfwzAoc","3 ejercicios para el esternocleidomastoideo y el dolor de cabeza (≈17 min)","Marcos Sacristán | Fisioterapia a tu alcance","es",1004,99223,0,1,"neck"],["8FRpoSlCEzY","Wat kan ik zelf doen om hoofdpijn te verminderen","Pijn Reset Community - Fysiotherapie4all ","nl",241,99196,0,1,"neck"],["fCAlRCKDmPk","Tunnel Carpale: i 3 Migliori Esercizi","Nicolò Caraffa","it",308,99196,0,0,"wrist"],["YauKps6MGIE","Diaphragmatic Breathing Exercises with Jenna Walton | evre | UCHealth","UCHealth","en",159,98826,0,1,"breathing"],["5qZyhb5rH7Q","3 effektive Krallenzehen Übungen (und Hammerzehen)│ SanoGym","SanoGym - Fit & Schmerzfrei","de",383,98785,0,0,"foot"],["xLINMW_oYKo","15 min Atemübung im Liegen | Atemwahrnehmung | Atemlenkung | bewusster Atmen Teil 1","Yoga mit Nicole Reiher","de",964,98330,0,0,"breathing"],["keClO20MRFE","ツラい坐骨神経痛の対策に。8分でじっくりストレッチ","MELOS -メロス-┃スポーツ×ライフスタイルWEBマガジン","ja",515,97900,0,0,"lowback"],["8slvbtcz5Zg","【大師club】雷雄德博士(雷Sir)教長者預防跌倒運動 | 長者必學3招鍛鍊平衡 延緩膝關節退化","健康專家 Health Expert","zh",269,97398,0,0,"balance"],["UE12d2rhZzc","10 minute Yoga for Neck Pain, Jaw Pain & TMJ","Yoga with Joelle","en",671,97383,0,0,"jaw"],["Bb9UTiKQQV8","Schouderoefeningen - bij pijn in nek, schouder en bovenrug","Yoga met Rita | Yogaschool Mind Your Body","nl",1092,96992,0,0,"upperback"],["0hrd6wLwCRI","DOR NO NERVO CIÁTICO? Pode ser SÍNDROME DO PIRIFORME! Faça Essa Sequência de Exercícios Agora!","Dr. Rodrigo Lopes - Fisioterapeuta","pt",1077,96757,0,1,"lowback"],["acqPVnyHLkE","Exercices de mobilité pour le poignet (≈12 min)","Denis Fortier","fr",704,96234,0,1,"wrist"],["6R9EtViIX10","❌ LESIÓN en el TENDÓN DE AQUILES // Ejercicios y Rehabilitación ✅","Carlos Rojo Running","es",1021,95947,0,0,"ankle"],["xmN32nZb-XM","DOR NO OMBRO: 6 Exercícios Proíbidos para quem Sente dor no Ombro","Laércio Refundini","pt",679,95792,0,0,"shoulder"],["wsKnftrU_1I","【扁平足】セルフケア・アーチを、作る方法！","やわらチャンネル","ja",705,95017,0,0,"foot"],["frs62yG6Zjk","Estiramientos para evitar dolores de cabeza y cefaleas por tensión cervical con ISABEL CORTES","APHYSIONADOS","es",306,94987,0,1,"neck"],["j6d9odoaBqM","Gli esercizi per la sindrome del TUNNEL CARPALE","FisioDynamic","it",387,94948,0,1,"wrist"],["v5-swjAqPek","タオルギャザー（足指のトレーニング・約6分）","もり鍼灸整骨院チャンネル","ja",347,94933,0,0,"foot"],["_pUdSPs_p1U","Tendinite rotulienne : les exercices de rééducation","Alexandre Auffret - Tout pour ma Santé","fr",777,94816,0,1,"knee"],["826hnTF4EK8","第4回「ぞうきんがけ挙上運動」 おうちでできる簡単ストレッチ 肩関節周囲炎（五十肩）の運動療法","科研製薬","ja",423,94621,0,0,"shoulder"],["xtkAKbsj_wM","Borsite all'anca: esercizi per risolvere il dolore","Marcello Chiapponi ","it",634,94576,0,0,"hip"],["NXAdTs_1pHM","[운동법] 원인 모를 통증! 고관절 스트레칭 - 장요근(엉덩허리근)","고대병원","ko",60,94572,0,1,"hip"],["sQh7GAzg9wE","彭淑美：「腹式呼吸」這樣練！（上） | 康健雜誌","康健雜誌","zh",226,94562,0,0,"breathing"],["OQK4TuIhAmg","발바시ㅣ발을 바꾸는 시간, 10분ㅣ족저근막염 운동 따라하기 l 매일 따라하면 발이 좋아집니다.","김범수교수의 발편한세상","ko",632,94435,0,1,"foot"],["Zo5LqQYs45Q","ARTOSI dell'ANCA: aiutala con questo CONSIGLIO QUOTIDIANO","Marcello Chiapponi ","it",509,94005,0,0,"hip"],["7vCOMoAmxF8","Ejercicios en casa. Relajación ATM","FisioLledo","es",453,93782,0,1,"jaw"],["AILTEj2cL5o","턱관절 스트레칭으로 턱관절 통증 진단하고 관리하기!! (BASIC편)","덴탈프렌즈 - 치과의사친구들(치과의사 친구들)","ko",557,93782,0,0,"jaw"],["GAwPIPWYFPQ","Lage rugpijn - McKenzie oefeningen tegen pijn in de onderrug en been","PhysioExercise","nl",251,93574,0,1,"lowback"],["Yb4l8jfPaDA","Síndrome do Túnel do Carpo - Exercícios pós cirurgia","Ortopedia Dr Tomás Barros","pt",74,93437,0,1,"wrist"],["5RDG99jFKBY","Ademhalingsoefening | 5 min | Reset & Ontspan","Denise van Beek","nl",335,93405,0,0,"breathing"],["6evDidUoo2U","5/7 🌱 15 min. Zwerchfell Atmung | Atemgymnastik im Stehen, ohne Geräte","Gabi Fastner","de",934,93237,0,0,"breathing"],["qHbOi1WqhaU","指先のしびれの対処法・簡単ストレッチ Vol.9【健康壱番館Q&A】","健康壱番館","ja",194,93220,0,0,"wrist"],["_37QiFQitUM","Exercício de Mobilidade p/ Dor no ombro | Ombro congelado | Capsulite adesiva | Síndrome do impacto.","Dr. Rodrigo Lopes - Fisioterapeuta","pt",753,92720,0,1,"shoulder"],["uWlX6l5tiG4","第1回「おじぎ運動」 おうちでできる簡単ストレッチ 肩関節周囲炎（五十肩）の運動療法","科研製薬","ja",423,92668,0,0,"shoulder"],["Zu0B2trfXTg","⭐ SOLUÇÃO FÁCIL RÁPIDA PARA EQUILÍBRIO: Exercícios de coordenação para Idosos | Nível 2","Aurélio Alfieri","pt",466,92406,0,0,"balance"],["2OZsvwkZ71o","尺側手腕痛與肌肉放鬆（約11分鐘）","安健維康物理治療所","zh",683,92279,0,1,"wrist"],["9A8RSWfOupg","Esercizi temporo mandibolare","MdM Fisioterapia ","it",100,92192,0,1,"jaw"],["u0J0HlYVVXM","턱관절 셀프 마사지와 턱근육 스트레칭 (약 5분)","치얼업한의사(dr_cheerup) ","ko",301,92186,0,0,"jaw"],["MHuYsURYIqQ","Stretchroutine #2 Rekken en Spieren Losmaken","Optima Vita","nl",729,92162,0,0,"mobility"],["2BGRfm_tdDk","Esercizi Epicondilite | 5 Esercizi Risolutivi + 1 Bonus!","MdM Fisioterapia ","it",365,91908,0,1,"wrist"],["p0mUrGTjGRs","JE SOIGNE sa TENDINITE D'ACHILLE en URGENCE 🆘 (à moins de 3 semaines d'un semi-marathon)","Training Thérapie","fr",1949,91614,1,0,"ankle"],["x-s5tCMV2rM","手部拉伸（手腕・腱鞘炎向・約7分鐘）","周六野 Zoey","zh",438,91564,0,0,"wrist"],["ih7mf5IlJyo","Exercícios simples para reabilitação de tornozelo e pé","PhysioBRAIN","pt",659,91499,0,1,"ankle"],["YcAG04iCKwE","발목 인대 파열 1~2주차 깁스 풀기 전 발목 재활 운동 루틴 [홈 재활 발목염좌편 #1]","관절사용설명서","ko",1830,91336,1,0,"ankle"],["wiaE86yo5K8","Livre do OMBRO CONGELADO (Capsulite Adesiva)","Dr. Alexandre Mota","pt",688,90948,0,1,"shoulder"],["WTVrSdT01_M","【捻挫リハビリ①】足首固定だけじゃダメ！捻挫後2週間は足首と足趾を動かせ！","柔YAWARA【長野市の整体Zen繕】","ja",483,90868,0,0,"ankle"],["qFXKnF5VJyA","Esercizio per emicrania e cefalea muscolo tensiva","Marcello Chiapponi ","it",281,90507,0,0,"neck"],["qPLvcC6pVDE","Handtherapie na de operatie: Carpaal tunnel syndroom","xpertclinics","nl",403,89738,0,1,"wrist"],["Pw2qY3XhEgs","Runner’s Knee: 4 Rehab Exercises for Patellofemoral Pain","Rehab Science","en",636,89066,0,1,"knee"],["eyDIuWXEkoM","Tendinite spalla: strategie ed esercizi riabilitativi per risolverla","FISIOSOCIAL","it",708,88854,0,1,"shoulder"],["H0k8BTILDwo","Condropatia rotulea: la Causa e 3 Esercizi di Riabilitazione","Massimo Defilippo Fisioterapista (Fisioterapiarubiera)","it",564,88458,0,1,"knee"],["I8N22Akj2h4","足のアーチ向けトレーニング（約11分）","もり鍼灸整骨院チャンネル","ja",662,88447,0,0,"foot"],["hRNPcYnd2xU","Exercices de  respiration diaphragmatique","Marie-Christine Bélanger","fr",145,88418,0,0,"breathing"],["6YZnZ8N0zgM","Oefeningen voor de enkel en de voet","Fysiotransparant","nl",579,88344,0,1,"ankle"],["Xc0jEAdj8h4","Herstel uw peesplaat onder de voet","Podozorg Nederland","nl",164,88216,0,0,"foot"],["uD2t9vG35HI","Dolore al polso, cause e esercizi terapeutici","Fisioterapia Italia","it",387,87964,0,1,"wrist"],["EZluJ2j-dMY","Céphalée de TENSION: informations et exercices (maux de tête)","Denis Fortier","fr",852,87851,0,1,"neck"],["axO1C324yPA","Stretches and exercises for carpal tunnel syndrome (≈7 min)","AskDoctorJo","en",425,87632,0,1,"wrist"],["agfxRJgrA3I","De Beste Piriformis Syndroom Oefeningen als Effectieve Behandeling 👨‍🏫✨","Lage Rugpijn Fysio","nl",515,87288,0,1,"lowback"],["2rn0uadxXSQ","5 einfache Übungen bei Fersenschmerzen (Fersensporn & Achillessehne)","Online Physiotherapie","de",619,87069,0,1,"foot"],["CdgubHcqp7U","座ってできる足の体操（シニア向け・約6分）","スギリハCH「歌体操・健康体操」","ja",356,86343,0,0,"balance"],["zPPASLy8tnU","Oefeningen kaakfysiotherapie - TRIAS Fysiotherapie & Sportrevalidatie","WIJZIJNTRIAS","nl",234,86281,0,0,"jaw"],["iIOmKUjz-6I","Tennisarm Übungen für Zuhause - einfach & nachhaltig","funcFIT Personal Training","de",780,86090,0,0,"wrist"],["dauldvjkeB8","Hallux Valgus für Anfänger - 9 Übungen für gerade Zehen","PhysioNatic","de",298,86082,0,1,"foot"],["Izu4_UaIip4","달릴때 무릎 외측이 아프다면 꼭 해보세요 ! ~ 장경인대 증후군 운동편","스포츠의학뱅크","ko",460,85975,0,0,"knee"],["2aayk7vx5ww","8 ejercicios para la ciática (≈29 min)","Marcos Sacristán | Fisioterapia a tu alcance","es",1711,85406,1,1,"lowback"],["PG2ywHEk5-k","Exercícios para dores no punho e tendinite (≈3 min)","QueroQuiro","pt",209,85167,0,0,"wrist"],["LxvgzAU9Hfw","Übungen beim Läuferknie (≈16 min)","ARTZT - Dein Kanal für Sport und Gesundheit","de",944,85146,0,0,"knee"],["2z_wZMfzYdY","Slijmbeursontsteking schouder - Fysiotherapie4all","Pijn Reset Community - Fysiotherapie4all ","nl",208,85107,0,1,"shoulder"],["nqn9fImY9aM","TENDINITIS DE TENDÓN DE AQUILES, zapatos, ejercicios y errores comunes","Pilates Marcela Pedraza","es",960,84514,0,0,"ankle"],["zU0rtDuoAK0","Dor no cotovelo parte 2: exercícios para epicondilite (≈18 min)","Dr. Rodrigo Lopes - Fisioterapeuta","pt",1078,84389,0,1,"wrist"],["wt-j3o2kuw8","Gleichgewichtstraining für Senioren | EFFIZIENTES Training für ältere Menschen bequem von Zuhause!","Thomas Loch & Team | Training & Heilpraxis","de",288,84121,0,0,"balance"],["JonKMVaVPLg","顎関節症向けの動画（約5分）","耳鼻科専門GAKU鍼灸院〜こころ整体院グループ〜","ja",310,84002,0,0,"jaw"],["iynZaMhy9tA","Distorsione caviglia? Una routine di autotrattamento osteopatico che puoi fare tu a casa!","PosturaCorretta","it",690,83729,0,0,"ankle"],["deN4STBUOW0","ADEMWINST - BOX BREATHING / VIERKANTJE ADEMHALEN","Ademwinst","nl",371,83629,0,0,"breathing"],["popVlzVLTNc","엉덩이 강화 운동 (좌골신경통·골반 관련, 약 27분)","물리치료사 pt종환","ko",1631,83390,1,1,"lowback"],["CjyadMOURDk","シニアの為の転倒予防体操【筋トレ編】","ヘルスケア治療院","ja",545,83273,1,0,"balance"],["S9JBY-mVLhY","Ejercicios para la Fascitis plantar y para los pies planos","Julien LEPRETRE","es",261,83252,0,0,"foot"],["IWJaozq26TI","Die Lösung für Tennis- & Golferellenbogen","Dennis Ratano","de",1591,83242,1,0,"wrist"],["fQAg3UnZuAQ","外反母趾のリハビリテーション・セルフエクササイズ","Juntendo University　順天堂大学","ja",201,83230,0,1,"foot"],["5CBFZ51Zfd4","EXERCÍCIOS MARAVILHOSOS PARA DOR NO QUADRIL | Dor nas cadeiras | Nível 2 | Exercícios para idosos","Aurélio Alfieri","pt",625,83036,0,0,"hip"],["cutFoidra1s","Ejercicios Post-corrección quirurgica de Hallux Valgus","GARAL Ortopedia y Rehabilitación","es",61,82980,0,1,"foot"],["H6Bt13jzORs","Haltung: Erklärung + 3 Übungen","StrongandFlexTV","de",304,82870,0,0,"upperback"],["Nv8qf0TJxo8","Schmerzen im Handgelenk bei Liegestützen? Mach diese Übungen","StrongandFlexTV","de",228,82523,0,0,"wrist"],["asMrTiWawhA","팔꿈치 통증 스트레칭 (약 9분)","건나물TV","ko",529,81949,0,0,"wrist"],["X7PcNdqqe1U","[발목 운동 특집] 자주 접질리고 조금만 걸어도 발바닥과 발목이 아프다면 이 운동을 하세요!","모스틱 자세연구소","ko",831,81642,0,0,"ankle"],["LRTbzZGQn7c","손목 강화 요가 (약 7분)","지음요가jiumyoga","ko",446,81629,0,0,"wrist"],["M5DhNCYahNQ","Übungen für den Ischiasnerv, ohne Geräte, auf der Matte (≈16 min)","Gabi Fastner","de",933,81625,0,0,"lowback"],["mAwyCogViYo","Iliopsoas Rekken - 2 Oefeningen tegen Pijn in de Lies / Heup, Bil, Bekken en Rug","PhysioExercise","nl",130,81512,0,1,"hip"],["B4OZCQcUP20","Cómo corregir los dedos encimados","Julio Palacios | Fisioterapia Latina","es",1300,81424,0,1,"foot"],["IOUESgrg-uo","【居家運動】足底筋膜炎復康運動 Plantar Fasciitis Exercises / Heel Pain","中大痛症 CUHK Pain","zh",335,81206,0,1,"foot"],["G8y24e0Xs9Q","Dolore alla SPALLA? Il SOVRASPINATO? 4 semplici TEST per capire.","Fisioalfieri","it",336,80972,0,1,"shoulder"],["bv5zHevh_-0","Exercício Para O Tendão De Aquiles, Tendinopatia: Tratamento e Prevenção de Tendinite","Especialista em Pé e Tornozelo Dr. Tiago Baumfeld","pt",170,80742,0,1,"ankle"],["b7KcrgMLTqg","🦶🏻 Rutina de EJERCICIOS para corregir EL PIE PLANO","Marcos Sacristán | Fisioterapia a tu alcance","es",1296,80671,0,1,"foot"],["MQOr9LL9Y9U","Douleurs cervicales et maux de tête : que faire (≈8 min)","Alexandre Auffret - Tout pour ma Santé","fr",466,80581,0,1,"neck"],["Q5Mx2zkTlIA","Plantarfasziitis | 5 Übungen zum Mitmachen gegen Fußschmerzen","BLACKROLL Recovery","de",1417,79558,0,0,"foot"],["BoMRgEfJNlg","손목 건강에 좋은 요가 스트레칭 | 손목강화운동, 손목통증 스트레칭, 손목 아플때 운동","에일린 mind yoga","ko",1345,79282,0,0,"wrist"],["Rx9U1hF7h1I","それって「メノポハンド」かも？手のしびれや指の痛み　更年期女性は特に注意　発症抑える3つのストレッチ法 （2024.6.17放送）","福井テレビチャンネル","ja",327,79257,0,0,"wrist"],["WcRVtVgOhek","Hai problemi di equilibrio? Scopri 4 esercizi che aumenteranno la tua stabilità","Schiena Forte","it",410,79217,0,0,"balance"],["pWkq__i9ytU","발목 부상 재활 운동 모음. 필요한 운동 골라가세요","동네축구 고수 DONGO","ko",545,79202,0,0,"ankle"],["uMh-7qvnmPM","Distorsione caviglia esercizi e riabilitazione","Fisiofix Fisioterapia & Sport","it",400,79126,0,1,"ankle"],["FIyMiLjp36s","Esercizi contro il dolore al tallone. Semplici ed efficaci.","Fisioalfieri","it",505,79052,0,1,"foot"],["1u6jldEkPNY","【外反母趾で失われた機能を取り戻す！】３分ストレッチ！","家トレTV","ja",212,78998,0,0,"foot"],["e5reehrdvbc","Douleur du tendon d'Achille en course à pied : que faire ?","Alexandre Auffret - Tout pour ma Santé","fr",416,78735,0,1,"ankle"],["tNUfu5jaLOg","Ejercicios para la tendinopatía rotuliana (dolor de rodilla)","PhysioWods - Ana Galeote","es",692,78335,0,1,"knee"],["8LNTi-h53eU","Top 3 Übungen gegen Golferarm [nachhaltig]","König Fitness & Gesundheitszentrum","de",331,78296,0,0,"wrist"],["lMjRycVCSpA","Améliore ta posture en 7 minutes !!","Tibo InShape Entrainement","fr",494,78255,0,0,"upperback"],["1HJR1MrCu3w","橈側手根屈筋の1分トレーニング（指・手首向け・約2分）","関節トレーニング 笹川ひろひで","ja",122,78199,0,0,"wrist"],["KwDwfu48EgI","Stijve nek en schouders? Fysiotherapeut Brigitte doet voor...","Actifytaal Utrecht","nl",522,78129,0,0,"upperback"],["tKNOkPO8PHw","[리얼타임] 엉덩이와 고관절이 아프시다면? 수술 전, 이 운동부터 해 보세요! #귀하신몸 #귀하신몸운동법","EBS","ko",1051,78023,0,0,"hip"],["Dru8rNH2l6k","5 FOOT STRETCHES for Foot and Ankle Mobility","Redefining Strength","en",389,77965,0,0,"foot"],["-v8naVuBfwI","Beweglichkeit Fuß/Sprunggelenk Verbessern - Übungen Nach Bänderriss Oder Operation","Tobias Hagedorn - NackenFrei ","de",606,77901,0,0,"ankle"],["ZAgOC43g5M4","Golfer's Elbow Flexbar Exercises | San Diego Sports Chiropractic","Peak Form Health Center","en",194,77705,0,0,"wrist"],["bO8H5TsHaSs","Fasciite ou aponévrosite plantaire: des exercices efficaces (niv. 2 - intermédiaire)","Denis Fortier","fr",1318,77635,0,1,"foot"],["WTfZJ_-ek0c","Exercices pour le canal carpien (≈3 min)","Chiropratique Dagenais","fr",156,77365,0,0,"wrist"],["GBThzsOBloc","Instructievideo na heupoperatie: oefeningen tijdens heuprevalidatie","Topaz Zorg","nl",254,77052,0,0,"hip"],["pa2d45Ix7aQ","51524_腹式呼吸放鬆引導練習","TheHealth99","zh",149,76698,0,0,"breathing"],["Mt0H5sAN-Fg","Hielspooroefening bij hielspoor en peesplaatontsteking - Rollen met de bal","Footlogics","nl",136,76321,0,0,"foot"],["vZzKwtH3E1w","Sehnenscheidenentzündung - Ursachen  | 6 Tipps  |  2 schnelle Übungen","Ergotopia","de",637,76191,0,0,"wrist"],["VsVnsLLzFT0","Yoga para Fortalecer Pies y Tobillos","Xuan Lan Yoga","es",1157,76128,0,0,"foot"],["g53cfI_v4v8","Músculos Flexores dos dedos | Exercícios","Ana de Paula","pt",245,75710,0,0,"foot"],["RroclzAaEZM","[턱관절 운동] 하루3번 턱 운동하기 (턱에서 소리날때 꼭 하세요!)","치얼업한의사(dr_cheerup) ","ko",245,75381,0,0,"jaw"],["5SSJxGPsqqQ","6 Esercizi di Riabilitazione per l'Artrosi all'Anca","Massimo Defilippo Fisioterapista (Fisioterapiarubiera)","it",654,75372,0,1,"hip"],["WEaCwo2peFc","발목 염좌에 좋은 스트레칭과 지압법 알아보기 [ep20. 발목 스트레칭]","자생한방병원","ko",200,75279,0,0,"ankle"],["YdE2G0QTj2A","Nek-, schouder- en rugoefeningen voor je houding","PhysioExercise","nl",759,75275,0,1,"upperback"],["t68yZmxV7Dg","Rehab exercises for Achilles tendonitis (≈8 min)","Jeffrey Peng MD","en",488,75241,0,1,"ankle"],["YuuP9jKo40g","🚨17 min. Sturz-Prävention sollte jeder machen | ohne Hilfsmittel |","Gabi Fastner","de",1023,75122,0,0,"balance"],["dLbYnpg6p6U","足底緊繃、足弓塌陷怎麼辦？四個練習建立足弓，找回下肢穩定度！｜足弓塌陷、足底緊繃、足弓訓練、足弓矯正","林勁瑋 x 大腦優先教練學院","zh",320,74766,0,0,"foot"],["XBvZd7a76Rw","Exercícios para Melhorar os Sintomas da Dor no Calcanhar e Fascite Plantar","Especialista em Pé e Tornozelo Dr. Tiago Baumfeld","pt",290,74247,0,1,"foot"],["VJQoitkrv5k","坐骨座位の説明（約3分）","運動と医学の出版社","ja",198,74073,0,0,"lowback"],["U_m5Xs4q48Y","Esercizi per l'Equilibrio | Fisioterapia Sandra Brotini _ 005","Fisioterapia Brotini Sandra","it",400,73605,0,1,"balance"],["8uvZbz5FFjU","Pijn buitenkant heup herstel","TrainExerciseRecover","nl",151,73339,0,0,"hip"],["5QcxHNt5nzI","【足首捻挫】修復期間は6週以上！軽症は早期運動・重症は安静固定が大切だ！","柔YAWARA【長野市の整体Zen繕】","ja",487,73262,0,0,"ankle"],["-J9QxZ2L5Qk","足首ねんざのセルフリハビリ②（受傷後4週まで・約12分）","柔YAWARA【長野市の整体Zen繕】","ja",725,73035,0,0,"ankle"],["QY7IKIzw5Cw","Wat te doen bij kneuzing of verstuiking? | Rode Kruis","Rode Kruis","nl",219,72912,0,0,"ankle"],["b7x2xGtHoXw","🌟🔥 Melhores Exercícios para Tendinite do Tendão Patelar: Recupere-se e Volte a Ação! 🔥🌟","Dr. Rodrigo Lopes - Fisioterapeuta","pt",757,72663,0,1,"knee"],["2PqHJhRaHg0","【シニア向けトレーニング】姿勢、バランス向上に必要な張りの出る体幹の鍛え方","フラミンゴの介護予防チャンネル","ja",803,72576,0,0,"balance"],["pX3wEbWQ7Ao","Staand stretchen - Spieren rekken","Optima Vita","nl",505,72567,0,0,"mobility"],["BH42Tej1Ec4","Yoga per i polsi e l'infiammazione del tunnel carpale","Yoga n' Ride","it",603,72132,0,0,"wrist"],["mp7RuDAi4DI","Douleur au poignet et à l' avant-bras : des exercices pour en finir avec ce problème","Denis Fortier","fr",589,72109,0,1,"wrist"],["NZJrCR2nfzE","Übung gegen verspannte Kiefermuskulatur - Selbstpandiculation","POHLTHERAPIE","de",413,71944,0,0,"jaw"],["7xw5qorMeJ0","Ejercicios para el síndrome del túnel carpiano (≈1 min)","Mejor con Salud","es",54,70745,0,0,"wrist"],["PHgK42vEPm0","Voorvoet Oefeningen","voetenkel Amsterdam","nl",303,70608,1,0,"foot"],["fC7-ad5ED78","턱관절 장애를 극복한 관리 고수의 스트레칭 비결🤩 TV CHOSUN 20220414 방송 | [알콩달콩] 129회 | TV조선","TVCHOSUN - TV조선","ko",149,70472,0,0,"jaw"],["6XzPftU6-xg","Cefalea tensional: masaje y ejercicios (≈13 min)","De La Mano De Tu Fisio","es",799,70409,0,1,"neck"],["7zmTS-lMsy4","60세 이후, 걷기보다 강력한 다리 무릎 균형 살리는 3가지 핵심 루틴 |시니어건강 운동 | 운동관리","백세근육빵빵","ko",679,70269,0,0,"balance"],["c0XGC3uCBSY","🎾 Tennis-Arm/Ellenbogen, meine Tipps | ohne Geräte","Gabi Fastner","de",523,70214,0,0,"wrist"],["hKy74G6G1CU","Oefeningen voor je houding","Anthony Kruijver","nl",494,69951,0,0,"upperback"],["S-bodYxt_iE","DIT is vaak de oorzaak van KNIEPIJN (en de oplossing)... (10 MIN beenspieren voor ouderen)","Bewegen met Bart: Oefeningen, ook voor 60-plussers","nl",735,69908,0,0,"knee"],["vwYtaVYTMro","D09 足底筋膜炎居家運動","三軍總醫院","zh",292,69902,0,1,"foot"],["BJQ3mRS1vIw","Spiraldynamik® Übung: Senk-Plattfuss - Koordination & Kräftigung","Spiraldynamik","de",115,69831,0,0,"foot"],["NrFubwm0sos","Come migliorare il MAL DI TESTA (CEFALEA TENSIVA o PESANTEZZA) usando i MUSCOLI /(aggiornato 2019)","Marcello Chiapponi ","it",688,69779,0,0,"neck"],["FxB9gKGLhOg","TUNNEL CARPALE: Sintomi, ESERCIZI, Rimedi, Osteopatia| Guida completa 2023","Nicolò Caraffa","it",674,69575,0,0,"wrist"],["lMdMNML4KjI","Übungen bei Spannungskopfschmerz, ohne Geräte (≈18 min)","Gabi Fastner","de",1106,69223,0,0,"neck"],["fRshYTeK8Ts","Yoga per rilassare il nervo sciatico","Yoga n' Ride","it",382,69155,0,0,"lowback"],["5cXb7NizUeE","TENDINE di ACHILLE INFIAMMATO: la GUIDA COMPLETA con ESERCIZI","Fitness Posturale","it",2107,68927,1,0,"ankle"],["ajlbI3M3CBs","3 Atemübungen zur Bauchatmung","Nico Lorenz","de",560,68893,0,0,"breathing"],["K2gMoqfeV6M","TENDINITIS DE AQUILES- Ejercicios y tratamiento COMPLETO","Fisiolution ","es",674,68869,0,1,"ankle"],["fxua2c9g-i4","6 ejercicios para CORREGIR PIE PLANO | Fisioterapia","Fisioterapeuta Sol Mon","es",183,68814,0,1,"foot"],["TPXaQFC6xT4","Best Exercises for Carpal Tunnel Syndrome (Nerve Glides, Stretches, Mobility)","E3 Rehab","en",566,68303,0,1,"wrist"],["JjxYsHa9SkQ","Exercices pour les coudes, avant-bras et poignets (≈12 min)","Denis Fortier","fr",701,67830,0,1,"wrist"],["Ssx5MkJen48","Tennisarm - Tenniselleboog","Pijn Reset Community - Fysiotherapie4all ","nl",256,67827,0,1,"wrist"],["xPRviG63THU","Bewegen na een heupoperatie. Oefeningen voor de eerste zes weken.","mchaaglanden","nl",119,67756,0,1,"hip"],["8kP8qQMyO7s","【患者さん復習用】捻挫、骨折後のリハビリトレーニング","中井スポーツ整骨院　「流山のスポーツ専門整骨院」","ja",614,67270,0,0,"ankle"],["R6JAD77OD8w","Gleichgewichtsübung für Senioren","Physiotherapeut Marvin Seidel","de",187,67028,0,1,"balance"],["L9T7doFPcCs","오십견 스트레칭 5가지 (약 6분)","건강의학전문채널 하이닥","ko",331,66909,0,0,"shoulder"],["O6JOlTskt_k","Esercizi utili per il dolore al gomito (EPICONDILITE)","Marcello Chiapponi ","it",491,66897,0,0,"wrist"],["3HTUzXqYvQ8","Esercizi per artrosi all'anca","Osteokinesis Fisioterapia Roma","it",163,66794,0,0,"hip"],["bsRhtvBTykU","Douleur à la MÂCHOIRE et au COU : exercices et automassages (ATM)","Denis Fortier","fr",1009,66657,0,1,"jaw"],["zadVuXQXFME","Heerlijk wakker worden: rekken en strekken (rug & schouders) | Sanny zoekt Geluk","Sanny Verhoeven","nl",591,66544,0,0,"mobility"],["9dGuBEnggVs","TMJ stretches and exercises for jaw pain (≈7 min)","Dr. Jon Saunders","en",406,66472,0,1,"jaw"],["XZ2PG_XnGG0","Des exercices pour le syndrome du tunnel carpien (niv 1 - débutant)","Denis Fortier","fr",851,66445,0,1,"wrist"],["uP2nb0A4ILc","ITBS und Läuferknie – Übungen","Susi Lehmann","de",231,66392,0,0,"knee"],["En_ju98Z2EU","Tendinopatia Achillea? Tutto quello che devi sapere (con esercizi).","Fisioalfieri","it",713,66002,0,1,"ankle"],["flqbsvgDBA8","MELHORE O SEU EQUILÍBRIO AGORA MESMO | Nível 2 | Exercícios para idosos","Aurélio Alfieri","pt",669,65892,0,0,"balance"],["LsB7380nHmk","Übungen bei Fersensporn, ohne Geräte (≈22 min)","Gabi Fastner","de",1343,65204,0,0,"foot"],["DA4oWUoa_d8","2 MIN Zwerchfellatmung I Entspannungsübungen mit Johannes Rydzek","BLACKROLL Recovery","de",132,65160,0,0,"breathing"],["BDAV-QHWW_Q","4 Ejercicios de 1 minuto para la ESPALDA ENCORVADA o torcida","FisioOnline","es",973,65107,0,1,"upperback"],["LL177F4DGdM","Fisioterapia para el dolor de cabeza tensional (≈16 min)","Rekovery Clinic","es",978,64933,0,1,"neck"],["Z8deXpVPytc","손목·손가락 스트레칭 10가지 (약 6분)","강남허준 박용환tv","ko",352,64832,0,0,"wrist"],["mxnFc-bDJQc","Wrist stretches and strengthening exercises (≈10 min)","Yoga with Joelle","en",608,64557,1,0,"wrist"],["a_VaEFFJ32I","腳踝扭親 (拗柴) 處理方法及運動復健 -脊醫王鳳恩 -  (中/ Eng Sub) Ankle sprain strengthening exercises Dr Matty Wong -","脊醫王鳳恩 Dr. Matty Wong - Doctor of Chiropractic","zh",547,64465,1,0,"ankle"],["AL9vcQrleSI","Tendinite du coude : les 3 MEILLEURS exercices (tennis elbow)","Training Thérapie","fr",440,64460,0,0,"wrist"],["gMV3pzVM9OY","Exercices pour le poignet:  bien récupérer après une blessure !","Denis Fortier","fr",671,64333,0,1,"wrist"],["t_Cp2fURPFw","Massage syndrome de l'essuie glace (TFL et bandelette)","Alexandre Auffret - Tout pour ma Santé","fr",481,64241,0,1,"knee"],["X3ISYDFWAnw","Hallux Valgus selber behandeln [2 Übungen gegen deinen Ballenzeh]","König Fitness & Gesundheitszentrum","de",421,64176,0,0,"foot"],["oRhXwhYRXmY","手首のストレッチ（約7分）","さきヨガちゃんねる","ja",417,63551,0,0,"wrist"],["6VSzyZ8xktE","【足指ほぐし】基本の5パターン解説","本田洋三 「ぽん先生」の足指ほぐしチャンネル（ぽん先生）","ja",813,63508,0,0,"foot"],["4uK8P7mvye4","Maux de tête: que faire lorsque le cou est le coupable? Infos, conseils et exercices!","Denis Fortier","fr",570,63401,0,1,"neck"],["eAazJ6wkOGI","Récap Tennis Elbow - Major mouvement","ITMP","fr",267,63207,0,0,"wrist"],["PxAEky-KP2g","Carpale tunnel syndroom (CTS) - symptomen en behandeling","GezondheidspleinTV","en",186,63196,0,0,"wrist"],["J0bv1pTsPRo","Hallux valgus oefening: maak je grote teen los en loop beter","Voetentraining","nl",228,62984,0,0,"foot"],["N5gmSGQS6EQ","【足指　ストレッチ】足指が開かない＆超硬い人向け！毎日足指ストレッチ！【愛媛松山市　整体】","薬師寺偲 【理学療法士・ピラティス】","ja",193,62863,0,1,"foot"],["l_pMtw3Uxuc","Céphalée de tension : 7 exercices (≈9 min)","Thierry Lanneau","fr",564,62770,0,0,"neck"],["IqenhLvQxJk","EQUILÍBRIO PARA IDOSOS EM CASA COM CAIXA DE SAPATO | Melhores exercícios para a terceira idade","Aurélio Alfieri","pt",983,62713,0,0,"balance"],["ooakm6ufsQc","對頸部疼痛和頭痛伸展運動","健身秘訣","zh",117,62703,0,0,"neck"],["7KeZeNBHShE","Dolore ai PIEDI? 5 esercizi per piedi funzionali","Ale Demaria","it",598,62550,0,0,"foot"],["P-E5gUfQ2xE","YOGA POUR LES POIGNETS - 10 min anti-douleur pour les mains, poignets et doigts","Yoga avec Joëlle","fr",608,62208,0,0,"wrist"],["jh6ix6gbLGo","ESERCIZI per il tendine d'Achille infiammato | come fare?","Massi Milani","it",510,62189,0,0,"ankle"],["rFO-76Mj7Qg","Haltung: 8 Übungen","Ergotopia","de",692,62119,0,0,"upperback"],["8KPDu9JSHRs","Améliorer son ÉQUILIBRE : 4 Exercices après 50 ans [conseils de kiné]","Vitaliplay","fr",344,61943,0,0,"balance"],["xbDPVwe1duY","Dolori all' anca e al ginocchio:esercizi utili","Marcello Chiapponi ","it",233,61724,0,0,"knee"],["ZRIrQ2vxQMI","足首ねんざのリハビリ（動きと荷重・受傷後2〜6週・約8分）","柔YAWARA【長野市の整体Zen繕】","ja",498,61707,0,0,"ankle"],["wIRgoZM9mBQ","Mobilité et renforcement du poignet (≈6 min)","kinepilates : l'esprit du corps","fr",357,61516,0,0,"wrist"],["9T5s51Dy3c8","Gleichgewicht im Alter: Übungen im Stehen","Gabi Fastner","de",1038,61357,0,0,"balance"],["8e-8uokCjiE","Simpele ademhalingsoefening","De Lijfschool","nl",454,61330,0,0,"breathing"],["f0nHg34RMzQ","oefeningen bij klachten thv heup en bovenbeen","Fysiotransparant","nl",837,61314,0,1,"hip"],["oBlpW40mvGA","A Physical Therapist's Sitting Exercises for Better Posture | Trainer of the Month Club | Well+Good","Well+Good","en",558,61294,0,0,"upperback"],["Cw_alRMw3G8","(성인편)낙상 예방을 위한 하지근력 강화운동","서울아산병원","ko",171,60734,0,1,"balance"],["AUdaZ9CrSLo","腱鞘炎向けのストレッチ（約18分）","前田のまいにちセルフケア !  by GronG","ja",1108,60488,0,0,"wrist"],["LjENauph_sI","8 EJERCICIOS para la TENDINOPATÍA DE AQUILES en FASE AGUDA","FisioOnline","es",950,60312,0,1,"ankle"],["CGglKK-t4eM","Avancée en âge:  un exercice à faire CHAQUE JOUR pour GARDER son équilibre","Denis Fortier","fr",228,60263,0,1,"balance"],["n8R-JYoTUuk","Cefaleia tensional: técnicas e exercícios (≈13 min)","Dr. Rodrigo Lopes - Fisioterapeuta","pt",766,60185,0,1,"neck"],["Eb1jrKWAgoQ","Ejercicios para el Tendón de Aquiles - Fáciles y Sin Material","Javier Navarro Fisioterapia Avanzada y Osteopatía","es",196,60168,0,0,"ankle"],["4qrt6FWD0gA","Slijmbeursontsteking van de heup - Fysiotherapie4all","Pijn Reset Community - Fysiotherapie4all ","nl",178,59954,0,1,"hip"],["jdR7MkaPzFU","Kieferschmerzen CMD-Syndrom Übungen | Bei Kieferschmerz & Tinnitus","Tobias Hagedorn - NackenFrei ","de",303,59762,0,0,"jaw"],["qHOZ9O5IIqE","【 転倒 予防 体操 】　高齢者　体力　維持　リハビリ　介護老人保健施設　サンライズヒル","介護老人保健施設サンライズヒル","ja",1639,59655,1,0,"balance"],["Z2ZJo343YDc","ALLUCE VALGO? Prova 3 esercizi CORRETTIVI","Antifitness","it",1050,59407,0,0,"foot"],["Wia0LUx7kjQ","Karpaltunnelsyndrom: Übungen & Tipps bei Schmerzen, Kribbeln & Taubheit.","A spoon a day","de",1573,59284,1,0,"wrist"],["VHxa5lTh_fM","Course du Duc: six exercices pour les pieds","Tribune de Genève","fr",188,59273,0,0,"foot"],["KzcQusb9FXc","Zwerchfell stärken und leichter atmen (Trilaterale Frequenztherapie)","spryfuel","de",2205,58793,1,0,"breathing"],["yjGGN_bEdvU","Douleurs sous le pied : la fasciite plantaire : causes, traitements et    exercices !","Yann Bourrel - Conseils patients","fr",572,58593,0,0,"foot"],["2C81ED-SZC4","Oefeningen bij spanning in rug, nek en schouders (≈14 min)","AZ Jan Palfijn Gent","nl",851,58307,0,1,"upperback"],["YrJ5BvkbrAg","5️⃣ Übungen für eine aufrechte Haltung in 12 min. | ohne Geräte, im Stehen","Gabi Fastner","de",710,58250,0,0,"upperback"],["w-G7_EOLvBs","[슬개건염, 오스굿씨병] 허벅지 스트레칭 하시면 안됩니다","한의사트레이너","ko",652,58189,0,0,"knee"],["z1jyOXr6B-4","Spiraldynamik® Übung: Knickfuss - Koordination & Ausdauer","Spiraldynamik","de",113,58159,0,0,"foot"],["NCvhz9_Uj7U","5 einfache Übungen bei Fersenschmerzen (Fersensporn)","Ergotopia","de",507,58132,0,0,"foot"],["m1ia9__6vRo","Insertional Achilles Tendinitis: The Biggest Ex Mistake!","PhysioBarn","en",96,57995,0,1,"ankle"],["GTgdBsBSfT8","DOR NA MÃO COMO PREVENIR | Nível 1 | Alongamento para o Punho | Exercícios para Idosos","Aurélio Alfieri","pt",452,57933,0,0,"wrist"],["EzdZuJZkQv0","8. Balansoefeningen","FysioTotaal Rijswijk","nl",917,57791,0,1,"balance"],["g_fDPD6MdwQ","Dor no pulso nos exercícios de flexão, bíceps e remada","Ortopedia Dr Tomás Barros","pt",227,57423,0,1,"wrist"],["FUcy3ePPqig","Hallux valgus","Voetentraining","nl",85,57186,0,0,"foot"],["nlQAgPuK-cw","Ejercicios para el dolor de la mandíbula (ATM) (≈6 min)","Centro Quiropráctico Marmier","es",367,56939,0,0,"jaw"],["F2vEbR9U7uo","Dolore al Ginocchio - Esercizi Antinfiammatori di Mobilità e Rinforzo","FeasyO - Fisioterapia Semplice ","it",1722,56736,1,1,"knee"],["SqX7sW5tyQM","만성 아킬레스건염 운동. 매일 3분씩 일주일만 해보세요!","몸수리 (구 운동한입) ","ko",429,56526,0,0,"ankle"],["htmaLCVF0go","足弓重心，你踩對了嗎？1招練出好足弓！｜功操大全","阿銘師x鍼還傳","zh",613,56378,0,0,"foot"],["cz9fyeYthF8","Tunnel carpale sintomi ed esercizi","AlmaPhysio","it",739,56207,0,1,"wrist"],["m_H-dK7isR4","網球肘的自我檢查與運動（約14分鐘）","Master Leung 梁教練","zh",818,55633,0,0,"wrist"],["CN_mpwOOboc","Exercises for Flat Feet","[P]rehab","en",907,55507,0,0,"foot"],["Xd5dHRRKh-w","11 mn pour prévenir le CANAL CARPIEN","Bertrand Huteau Osteo","fr",860,55468,0,0,"wrist"],["m_juLxjQt3w","Esercizi per la sciatica","Fitness Posturale","it",423,55218,0,0,"lowback"],["dC6gz4TPg6Q","大腳趾力量訓練（約37分鐘）","「人体说明书」","zh",2249,54379,1,0,"foot"],["IrGAkmaiY-E","Exercices pour épicondylite latérale (tennis elbow)","Physio Atlas","fr",65,53979,0,1,"wrist"],["WJXO8NV6yW4","Knie arthrose; oefeningen","Prins Hendrik Fysiotherapie","nl",247,53857,0,1,"knee"],["0AXgdxNe5II","足底腱膜炎のリハビリテーション・セルフエクササイズ","Juntendo University　順天堂大学","ja",179,53666,0,1,"foot"],["fESP6lrwGaU","오십견 운동 10분 (약 11분)","모스틱 자세연구소","ko",645,53311,0,0,"shoulder"],["f1V5Ke5irTY","TENDINITE di ACHILLE: I migliori Esercizi per la TENDINOPATIA","MdM Fisioterapia ","it",481,53173,0,1,"ankle"],["EqB5NK22oCM","O melhor exercício para o tendão de Aquiles.","Márcio Brito fisio","pt",252,53141,0,1,"ankle"],["3nZQ7hvjWKo","Blackroll Übungen | 10 MIN Spannungskopfschmerzen lösen","BLACKROLL Recovery","de",816,53026,0,0,"neck"],["5nGl53Ly6FI","Ejercicio para el Túnel Carpiano - Clínica de la Columna y Rehabzone","Clínica de la Columna - Dr. Miguel Santana","es",167,52902,0,1,"wrist"],["LHgPRtfpyeg","좌골신경통이 있는 허리디스크 환자는 이 운동 후 걷기 운동을 해 주셔야 회복됩니다.","다고침TV","ko",391,52810,0,0,"lowback"],["RYYkd74EhHo","7 TMJ exercises for jaw pain (≈3 min)","Teeth Talk Girl","en",160,52781,0,0,"jaw"],["0AO8Bv6J394","KAAKOEFENING ZELFMASSAGE FYSIO EXPERTS","FYSIO-EXPERTS Hazerswoude","nl",75,52759,0,1,"jaw"],["L-lg_9r_dQY","La Soluzione per CORRERE se hai la Tendinite d'Achille","Correre Naturale","it",330,52672,0,0,"ankle"],["TDjx7SufYVU","Fersensporn und Plantarfasziitis. So aktivierst du deine Fußmuskulatur! Direkt aus der Praxis!","SCHMERZ BEISEITE - Ralf Blume","de",1273,52629,0,0,"foot"],["EbzQsp0b7VI","Exzentrisches Training für die Achillessehne","SportsAndMedicine","de",305,52459,0,0,"ankle"],["HC-XN7zv-sQ","Meine bewährten Übungen gegen GENAU diese Fersenschmerzen","Bewegungsumfang | Visna Stief","de",490,52306,0,0,"foot"],["Z1-G_kmouXE","【完全版】顎関節ストレッチ","act6420","ja",430,52236,0,0,"jaw"],["3Vd0EQHuYUk","Meine 4 Lieblingsübungen gegen Kopfschmerzen [nachhaltig]","König Fitness & Gesundheitszentrum","de",411,52097,0,0,"neck"],["PE7OvVsDN3M","在家做的防跌與平衡運動（約12分鐘）","City Spotlight 傾城計話","zh",728,52059,0,0,"balance"],["_8bF9wX1daY","脚踝扭伤后的护理与运动（第一阶段・約4分鐘）","物理治疗说","zh",230,51839,0,0,"ankle"],["rOVxLuUgX0Q","【腹式呼吸の認識を９割の人は間違っている】正しい呼吸パターンに変えるための横隔膜を使った腹式呼吸で「腹圧を高める」「肋骨を締める」ためのエクササイズを理学療法士が徹底解説！【愛媛県松山市　姿勢・歩行】","薬師寺偲 【理学療法士・ピラティス】","ja",501,51729,1,1,"breathing"],["Fl38lBzJAAk","Die beste Übung gegen Patellaspitzensyndrom!","KLINIK am RING - Die Gelenkspezialisten","de",347,51560,0,1,"knee"],["BIus8fflaGg","Basta INSONNIA in 10 minuti - Esercizio di RESPIRAZIONE per calmarti","Giusi Valentini - Crescita personale femminile","it",694,51330,0,0,"breathing"],["A52PAxKRI6Q","TORNOZELO À PROVA DE ENTORSES E DORES - Diminua a instabilidade do tornozelo","Dr. Rodrigo Lopes - Fisioterapeuta","pt",1294,50845,0,1,"ankle"],["crTK1KYYJG8","Fascite plantare - l'esercizio che tutti dovrebbero fare!","FISIOSOCIAL","it",282,50618,0,1,"foot"],["OE57rD7xVRI","Piede Piatto: Esercizi di Riabilitazione","Massimo Defilippo Fisioterapista (Fisioterapiarubiera)","it",176,50534,0,1,"foot"],["apmud0A0oHc","Hoofdpijn (Spanningshoofdpijn)","Pijn Reset Community - Fysiotherapie4all ","nl",310,50516,0,1,"neck"],["ycVaAc9DS6c","JACOBSON OEFENING HOOFD-HALS-KAAK FYSIO-EXPERTS","FYSIO-EXPERTS Hazerswoude","nl",285,50392,0,1,"jaw"],["FAgHcmOGo24","무릎 통증 슬개건염 무릎힘줄염 재활하는 운동 방법 알려드립니다 (어세스)","운동가이더","ko",421,50391,0,0,"knee"],["E-ZlIATruZA","Mal di testa sul lato destro o sinistro: esercizio e strategia","Marcello Chiapponi ","it",249,49988,0,0,"neck"],["o2wS1WMMxuM","【シニア向けトレーニング】転倒予防は足元から。足指の重要性の説明と2種類の鍛え方","フラミンゴの介護予防チャンネル","ja",504,49745,0,0,"foot"],["J783qLAWK_0","2 kaak oefening; masseren kauwspieren","Kaak App","nl",47,49619,0,0,"jaw"],["xhZ5RXM1ymg","【セルフストレッチ】腱鞘炎予防ストレッチ","こころをほぐす愛ch","ja",92,49594,0,0,"wrist"],["BZ4yNowzoYU","アキレス腱炎向けの3つの方法（解説・約6分）","カラダの痛い・つらいを解決する　専門学校　誠春","ja",380,49541,0,0,"ankle"],["ocQQiexCT_w","Oefeningen bij Heupklachten","Topfit Fysiotherapie","nl",116,49499,0,1,"hip"],["X13K-6FQPRs","[귀하신 팁] 당신의 턱은 제자리에 있나요? 턱관절 건강을 위한 운동법을 알려드립니다｜#귀하신몸","EBS","ko",457,49167,0,0,"jaw"],["NdN0ap4M23g","Oefening kuit en achillespees","Julitta Boschman","nl",77,49043,0,0,"ankle"],["B6-P3kJlTZ0","Stretches and exercises for bunions (hallux valgus) (≈8 min)","AskDoctorJo","en",462,49040,0,1,"foot"],["5lYBnWO9C5I","Tendinite de Aquiles: Exercícios e Cuidados para uma Recuperação Efetiva!\"","Pisada Ideal","pt",305,48988,0,0,"ankle"],["M9yh0RY6AQs","Fascite plantare: perché NON ti passa (e come risolverla davvero)","Pietro Marconi - Fisioterapista","it",949,48971,0,1,"foot"],["0fkXazGb6eY","Neck stretches for neck pain and tension-type headache (≈6 min)","Lumowell","en",358,48948,0,0,"neck"],["DRZiHRbP0pk","Santé - Je bouge ma tête contre les céphalées !","Télé Matin - France Télévisions","fr",322,48137,0,0,"neck"],["O0P5-PmxHnc","Ultrakurze Kieferentspannung (Qi Gong)","Tinnitus-Sprechstunde","de",178,47929,0,0,"jaw"],["esjrTaNEe5Y","7 best exercises for wrist ganglion","Synergy Wellness Chiropractic & Physical Therapy PLLC","en",253,47925,0,0,"wrist"],["fqxWHT5Eihw","Tendinite del Tendine Rotuleo: i Sintomi e la Fisioterapia","Massimo Defilippo Fisioterapista (Fisioterapiarubiera)","it",208,47848,0,1,"knee"],["-tcP7tHxFo8","Rehabilitación de la articulación temporomandibular - ATM - Ejercicios para la mandíbula","Virtual Fisio","es",271,47847,0,1,"jaw"],["ubOf2P2sees","Läuferknie ITBS 😣 - Übungen inklusive Dehnübungen | BLACKROLL®","BLACKROLL Recovery","de",1637,47617,1,0,"knee"],["grqOk3jGqJY","Fascite plantare - Cause, rimedi ed esercizi efficaci","Fitness Posturale","it",421,47142,0,0,"foot"],["-q_cgHjQPwM","무지외반증 운동 (약 2분)","관절사용설명서","ko",149,46484,0,0,"foot"],["FGCJK0117P8","Golfarm - golferselleboog","Pijn Reset Community - Fysiotherapie4all ","nl",246,46286,0,1,"wrist"],["8EGQad4_ucY","しびれ向けの神経ストレッチ（約5分）","ストレッチトレーナー / 理学療法士 兼子ただしch","ja",312,46236,0,1,"wrist"],["pouqH8jfuvQ","6 min. Anti - Kopfschmerz mit Gabi Fastner","Gabi Fastner","de",371,46207,0,0,"neck"],["I5wsM570PJ4","Esercizio per tunnel carpale","Marcello Chiapponi ","it",163,46199,0,0,"wrist"],["pI9B-q6LGYA","7 exercícios para mãos, punhos e braços (≈4 min)","Adriana Gomes Ft.","pt",249,46183,0,0,"wrist"],["pHHxyeKch7o","[Ep.14] 잘 낫지 않는 아킬레스건염 🦶 편심성 운동법으로 극복하기! (아킬레스건염이란? 아킬레스건 스트레칭, 아킬레스건 편심성 운동법, Eccentric Exercise)","의학정보 환골탈태TV","ko",664,46098,0,0,"ankle"],["s00jkwlXp6M","Tendinopatia del tendine rotuleo: soluzioni per il dolore anteriore al ginocchio!","FISIOSOCIAL","it",945,46067,0,1,"knee"],["5ByurqIX_aI","아킬레스건염을 위한 운동 딱 한 가지만 고른다면?","러닝비하인드 RunningBehind 쟐쌤","ko",548,46016,0,0,"ankle"],["N3xgTkTTZV8","Oefeningen bij Schouderklachten","Topfit Fysiotherapie","nl",122,45679,0,1,"shoulder"],["s0vlcCONXis","Syndrome du tunnel (ou canal) carpien: des exercices efficaces et essentiels (niv. 3 - avancé)","Denis Fortier","fr",1230,45649,0,1,"wrist"],["-1OVyruHVac","Tendine rotuleo infiammato - La soluzione migliore!","FISIOSOCIAL","it",591,45514,0,1,"knee"],["lcACdNOfZEQ","テニス肘向けマッサージ（3つのポイント・約14分）","札幌中央整形外科クリニック&福住整形外科クリニック公式チャンネル","ja",817,45187,0,1,"wrist"],["Uj5MzEexBqk","足底筋膜炎向けマッサージポイント（4か所・約4分）","理学療法士のもっちー【青山筋膜整体 理学BODY】","ja",218,44868,0,0,"foot"],["fhSWG7w66xM","Ejercicios efectivos para corregir el PIE PLANO - Fisioterapia para hacer en casa","PhysioWods - Ana Galeote","es",707,44770,0,1,"foot"],["1LyaHUYDNCU","Fehler bei Verletzungen am Sprunggelenk","PhysioCoach Matteo","de",440,44726,0,1,"ankle"],["cDZiNw4t-DA","[바른운동법] 발 내재근 강화 운동 | 바로선병원 재활센터","바로선병원","ko",58,44675,0,1,"foot"],["Q_CTNsYTkD4","Diaphragmatic Breathing Exercises for Singing | Improvising in R&B Vocals | Gabrielle Goodman","Berklee Online","en",456,44652,0,0,"breathing"],["MQBuM254DUs","아킬레스건염 재활운동 통증 부위별 운동방법","세종스포츠정형외과","ko",202,44327,0,1,"ankle"],["fT_YuVftGII","TOP Wrist Stretches for Guitar Players & Musicians","Lauren Bateman","en",399,44178,0,0,"wrist"],["F5WqfcrTVUs","3. Stretching del tendine di achille: come mantenerne l'elasticità e l'estensione","Associazione ACMT-Rete","it",242,44088,0,0,"ankle"],["q7BXPX_qVVY","16 Esercizi per la Distorsione di Caviglia (Livello Intermedio)","Massimo Defilippo Fisioterapista (Fisioterapiarubiera)","it",709,43959,0,1,"ankle"],["3sC-ugcHYMM","5 exercices pour traiter sa tendinopathie d'Achille","Nicolas Bouron - Le Coaching Du Coureur","fr",387,43942,0,0,"ankle"],["lrDTO3HUOgY","Bandelletta Ileotibiale | Recupero e Prevenzione del Ginocchio del Corridore","Project Ares","it",601,43797,0,0,"knee"],["F6OxmPpucTg","dolore al polso e al tunnel carpale risolvilo così","Camerani Osteopatia","it",616,43717,0,0,"wrist"],["upCHXJvoVG0","3 sehr effektive  Übungen bei KARPALTUNNEL","Osteopathie Physiotherapie & Schmerztherapie","de",393,43589,0,0,"wrist"],["hTPLsYA3Pf8","[6 di 6] EQUILIBRIO - 3 Esercizi di Equilibrio e Coordinazione per migliorare il mal di schiena","Schiena Forte","it",795,43321,0,0,"balance"],["z1IJvfqeUYs","오십견 스트레칭 운동 2편ㅣ근골격 재활운동 홈트레이닝","강남세브란스병원","ko",841,43269,0,1,"shoulder"],["YbmBkoTVDFA","Reprise du sport et de la course après une entorse de la cheville","Alexandre Auffret - Tout pour ma Santé","fr",460,43241,0,1,"ankle"],["TlZPLkzbASo","足底筋膜炎・足裏の痛み向け運動（ランナー向け・約13分）","Runtrip Channel","ja",796,43010,0,0,"foot"],["FyifKIsaTFc","🌬️ 15 min. Zwerchfell gedehnt & gekräftigt, Rippenbogen mobilisiert, leichter atmen, ohne Geräte","Gabi Fastner","de",910,42986,0,0,"breathing"],["seAYbVCNdOc","Selfmassage Stiff neck / Zelfmassage tegen een stijve nek - Sportmassage Doldersum","Sportmassage Doldersum","nl",342,42661,0,0,"upperback"],["HUJ_XVSrTdU","Oefeningen Knie Artrose","Fysio de Dijken","nl",327,42480,0,1,"knee"],["pVo43lY4Amw","手根管ストレッチ（手首の痛み向け・約8分）","痛み解決！カラダ回復チャンネル【CMCGROUP】","ja",505,42442,0,0,"wrist"],["5ReNz5nv0aw","FLACHE ATMUNG ANGEWÖHNT 🛑 Mache jetzt diese Atemübung!","Nico Lorenz","de",187,42423,0,0,"breathing"],["_YmZjTHN35E","Épicondylite (tennis elbow) : exercices de rééducation du coude | Dr Kilinc","Docteur Alexandre Kilinc","fr",197,42295,0,1,"wrist"],["-SimRsmRv14","Heup Artrose mobiliserende oefeningen","Fysio de Dijken","nl",313,42281,0,1,"hip"],["TxkPjHeyRWU","De 10 BESTE OEFENINGEN voor een BETER EVENWICHT als je ouder bent dan 60!","Bewegen met Bart: Oefeningen, ook voor 60-plussers","nl",914,42042,0,0,"balance"],["eCt_RS4QoMY","DOLORE al TENDINE ROTULEO: la GUIDA COMPLETA (cause, rimedi, falsi miti, ESERCIZI)","Fitness Posturale","it",2003,42029,1,0,"knee"],["Dayy1vYqMac","Wat Te Doen Met Een Tenniselleboog? Loop Er Niet Langer Mee Rond!","DokterMulder.nl","nl",486,41888,0,1,"wrist"],["INmyHDrlz_o","Pied plats ? Exercices pour muscler l'arche du pied","kinepilates : l'esprit du corps","fr",156,41697,0,0,"foot"],["UDgcS6IeEN8","Ejercicios Fisioterapia para recuperación patologia de la Articulación Temporo Mandibular - ATM","Hospital Clínico San Carlos","es",551,41652,0,1,"jaw"],["WIVug0ToIZo","Oefening voor een lage buikademhaling","De Lijfschool","nl",536,41637,0,0,"breathing"],["2mOXrXuS5EY","Correcte lichaamshouding | HelloFysio","HC Health","nl",209,41605,0,0,"upperback"],["VeecR92JNlI","Exercices pour l'épicondylite (≈18 min)","Denis Fortier","fr",1103,41502,0,1,"wrist"],["4W8dkwoURRw","PIEDE PIATTO: la guida completa (falsi miti, esercizi, plantare, bambini)","Fitness Posturale","it",564,41474,0,0,"foot"],["eSRVtPBwTD4","Esercizi di Riabilitazione Per la Fascite Plantare","Massimo Defilippo Fisioterapista (Fisioterapiarubiera)","it",211,41344,0,1,"foot"],["kDgwmlYhnYg","什麼方法可以防止跌倒？7 招訓練平衡力［Eng Subtitles] The Balance Training Exercises","Dr. Joe Wong","zh",842,41252,0,1,"balance"],["Iwl-l5oqgNA","【最新版】足裏で１番大事な「小指のアーチ」を作る方法はコレ！【扁平足・外反母趾・足のアーチを作る方法】【愛媛県松山市　ピラティス整体】","薬師寺偲 【理学療法士・ピラティス】","ja",416,40774,1,1,"foot"],["hSsM93CwUco","Evitare le cadute – Esercizi da fare a casa: equilibrio in piedi","CONCORDIA Krankenversicherung","it",139,40577,0,0,"balance"],["hW7wqAngPhM","Trapezius / monnikskapspier schouder/nekspier rekken","PhysioExercise","nl",77,40328,0,1,"upperback"],["xlsI1LAnMRk","隙間時間向けの肩こりストレッチ（約3分）","痛みの専門医チャンネル","ja",158,40114,0,1,"upperback"],["EOFvEGsJJlE","Bunion Treatment: Top 3 Exercises","Freestylefeet","en",250,40090,0,0,"foot"],["Ywh1LvLg0jM","Esercizi di Riabilitazione del Polso Dopo il Gesso: Guida PassoPasso per una Ripresa Sicura","PosturaCorretta","it",365,40007,0,0,"wrist"],["yNshJHfqHr4","3 oefeningen om je enkelmobiliteit te verbeteren.","Kniecare","nl",302,39950,0,0,"ankle"],["zTGm1GFKpDE","Túnel do Carpo: 3 Exercícios que Aliviam a DOR NO PUNHO em Casa","Fisioterapia com Kelwin Juan","pt",408,39942,0,1,"wrist"],["lJyropf3Jgs","Balance Exercises for Fall Prevention - Ask Doctor Jo","AskDoctorJo","en",324,39907,0,1,"foot"],["WXD_KgaIHX0","Esercizi per la mandibola","paola quagliata","it",323,39895,0,0,"jaw"],["hhN8kL-mDbI","アキレス腱周囲炎のストレッチ「川口市の鍼灸・整体　明京堂治療院」","バレエはり&整体師 はたけやま","ja",570,39872,0,0,"ankle"],["LT4MH9chGkQ","Exercices pour les pieds et les orteils (≈63 min)","Denis Fortier","fr",3782,39771,1,1,"foot"],["znRzo4CZBVM","4️⃣ EJERCICIOS para MEJORAR los PIES PLANOS 🦶🏻","FisioOnline","es",547,39716,0,1,"foot"],["us4pGUtCLjI","Como Melhorar Pé Plano e Pé Cavo - Os melhores exercícios","Dr. Alexandre Mota","pt",407,39590,0,1,"foot"],["xV0s2oJtem0","足裏アーチ回復トレーニング","TAGUチャンネル","ja",233,39420,0,0,"foot"],["ME5i-AcVfHw","평발, 발아치 교정 운동? 이걸 놓치고 계셨군요!","몸수리 (구 운동한입) ","ko",920,39196,0,0,"foot"],["tTDLGDPD78I","【居家運動】媽媽手 (拇指腱鞘炎) 復康運動 De Quervain's Tenosynovitis Exercise","中大痛症 CUHK Pain","zh",453,38812,0,1,"wrist"],["zKnkDEdIMmo","TENNISARM  & Golfersarm | 6 REKOEFENINGEN uitgelegd","Emile Kool","nl",444,38711,0,0,"wrist"],["sjJU0DykQ38","Spina calcaneare | Forse non è lei la Causa del Dolore","MdM Fisioterapia ","it",345,38656,0,1,"foot"],["5Fe8_RseST8","Oefeningen voor het kniegewricht","Fysiotransparant","nl",653,38593,0,1,"knee"],["6S0EdpVoaQ8","【整形外科医が教える！】外側上顆炎（テニス肘）に対する基本のストレッチ方法","もりっくチャンネル","ja",487,38381,0,0,"wrist"],["7UsrpooLqAE","Karpaltunnel Syndrom Übungen für Zuhause!","Physiotherapeut Marvin Seidel","de",419,38377,0,1,"wrist"],["nMwJ_PJ11dc","2 Esercizi per sbloccare il diaframma","Angelo Terranova","it",274,38108,0,0,"breathing"],["hiRtXyt66GE","‘걷기, 달리기’가 가벼워지는 발목, 종아리 강화 스트레칭 보드 운동법! 송영민의 바른자세만들기 #174 아킬레스건","굿라이프","ko",695,37986,0,0,"ankle"],["itvfGf2iPb4","足のアーチ強化（5種・解剖学の解説つき・約24分）","Nピラティス〜ゼロからわかる解剖学〜","ja",1435,37908,0,0,"foot"],["zPLLegCNdi0","In Balans oefening de volledige Balansdans","VeiligheidNL","nl",84,37858,0,0,"balance"],["lJBuU-d41t4","足首のトレーニング（6種目・約8分）","前田のまいにちセルフケア !  by GronG","ja",463,37533,1,0,"ankle"],["n4ZSsLlY8y0","Een stoeloefening bij kniepijn (≈2 min)","Kniepijnvrij","nl",103,37523,0,0,"knee"],["GYeR7V0IIAw","HEUPPIJN OEFENINGEN VEED","FLOW FYSIO fysiotherapie","nl",236,37300,0,1,"hip"],["MY9cIMJ3p3E","Yoga para bruxismo e DTM (≈23 min)","Fernanda Yoga","pt",1389,36945,0,0,"jaw"],["ysIv81rQwH8","Déformations aux pieds et orteils? Programme d'exercices (niv. 1 - débutant)","Denis Fortier","fr",1041,36909,0,1,"foot"],["OZ1aKx6Co7M","런닝에 가장 중요한 아킬레스건 강화 운동","달려라주원","ko",454,36793,0,0,"ankle"],["L5t1iv53iR8","Carpaal Tunnelsyndroom (4) Handoefeningen","Meander MC","nl",83,36785,0,1,"wrist"],["kBb6yzBy_rE","Cefalea muscolo tensiva: sintomi, cause ed esercizi utili","Marcello Chiapponi ","it",326,36745,0,0,"neck"],["KHy3ImFnzJo","Fasciite ou aponévrosite plantaire: exercices pour des pieds en santé!  (niv. 3 -  avancé)","Denis Fortier","fr",1177,36431,0,1,"foot"],["ZO5jHzbxAZ4","긴장형 두통 스트레칭 (약 7분)","손제용의사생활","ko",420,36214,0,1,"neck"],["XgFmQmpFuRw","Achillessehnenschmerzen - mach diese Übungen (Prävention & Schmerzen ohne Auftreibung der Sehne)","STURFDOC - Dr. Christian Behrendt","de",354,35975,0,1,"ankle"],["cJin_fqwgJM","턱관절이완운동법 / 턱관절 교정운동 (설명 없는 따라하기 버전) / 얼굴비대칭교정 / 안면비대칭 자가교정 / 안면비대칭 교정운동[교정의 신, 리샘TV]","압구정 리샘한의원TV","ko",594,35913,0,0,"jaw"],["PzqCmFhT-wk","Corrigez sa Posture en 5 min Seulement !","Charles.co","fr",486,35887,0,0,"upperback"],["ch2gh9_A7X8","Syndrome du canal carpien : symptômes, exercices et massage (≈18 min)","Benjamin Brochet","fr",1074,35780,0,1,"wrist"],["eA_Zz-Q3ca8","Epicondilite? Gomito del tennista? Soluzione ed esercizi","PosturaCorretta","it",982,35712,0,0,"wrist"],["eu7mQtmqPH8","Zwerchfell Blockade lösen: Entspannt dein Zwerchfell","Nico Lorenz","de",657,35652,0,0,"breathing"],["dvLDAWrwzCg","Canal carpien non opéré ? Essaie ça !","Tessadit_kiné_main","fr",302,35395,0,0,"wrist"],["Z0VoPz4GdhY","ゴルフ肘向けストレッチ（外側の痛み・約6分）","整体師 たっかー【3つの国家資格】","ja",341,35385,0,0,"wrist"],["95zDN2mCsTY","頸因性頭痛的脖子放鬆技巧（約11分鐘）","PT. Freeman 自聊師","zh",652,35362,0,1,"neck"],["OHHNL7fBDJY","ランナー膝（腸脛靭帯炎）とストレッチについての解説（約6分）","田中昭則","ja",389,35252,0,0,"knee"],["zIbFoc0eo9E","Sehnenscheidenentzündung vorbeugen: Experten-Tipps von Dr. Stefan Preis","KLINIK am RING - Die Gelenkspezialisten","de",366,34953,0,1,"wrist"],["ltvJywqUj1w","Tips en oefeningen bij versleten knie of heup (artrose) :fysiotherapie, ergotherapie  reumafonds","vakantie Plez","nl",292,34915,0,0,"hip"],["l91ExR9oiWc","Libera la tua MANDIBOLA: 4 esercizi sorprendenti per un' ATM sana","Camerani Osteopatia","it",481,34844,0,0,"jaw"],["bLCDpFtJM1o","Strengthening Exercises for Jumper's Knee (Patella Tendinopathy) Rehabilitation","www.sportsinjuryclinic.net","en",42,34829,2,1,"knee"],["c14rKkQXBKE","Tendinite du tendon d'Achille: des exercices essentiels (niv. 1 débutant))","Denis Fortier","fr",1454,34633,0,1,"ankle"],["LH_0Xqjj9SA","足裏・足指を鍛えるトレーニングに最適！フロッグハンドでのエクササイズ方法をご紹介します！","足と歩きのあしすとチャンネル","ja",719,34555,0,0,"foot"],["AaNHxumTstI","6 Min Knie aufwärmen - das Läuferknie vermeiden","Laufen und Dehnen","de",389,34514,0,0,"knee"],["v1UMbnaIh44","スマホやパソコンのやりすぎで手が痺れない？【ストレッチトレーナー兼子ただしチャンネル】","ストレッチトレーナー / 理学療法士 兼子ただしch","ja",276,34435,0,1,"wrist"],["rVUDz56ahHM","Rééducation de cheville   4 exercices expliqués","ITMP","fr",191,34423,0,0,"ankle"],["tNGwtVkjjF8","TOP EXERCÍCIOS  - Estabilidade arco plantar e estabilidade de joelho","Rodrigo Zago Treinador","pt",60,34260,0,0,"foot"],["_S-k0qJmWuU","足底腱膜炎向けマッサージ（足裏・アキレス腱・太もも・約5分）","痛みの専門医チャンネル","ja",318,33774,0,1,"foot"],["BtWUptyyM3M","5 Übungen bei Kopfschmerzen, Yoga auf dem Stuhl (≈13 min)","LENA PILAR YOGA","de",779,33615,0,0,"neck"],["kv-2TcnM35A","무지외반증 ✧운동법·마사지✧ 방법 공개!  [알맹이] 81회 20200712","TVCHOSUN - TV조선","ko",161,33575,0,0,"foot"],["e3XeLLAc9SE","mobiliserende oefening voor een stijve pijnlijk nek en nekspieren","Fysio Medisch Centrum","nl",53,33561,0,1,"neck"],["QCfgrtiL8hk","노인건강증진을 위한 신체균형체조 2","CJ KIM","ko",205,33438,0,0,"balance"],["_waHsa1Ubuw","Dedos do pé em garra. Exercicios","Doralice Scafi","pt",748,33405,0,0,"foot"],["RcAQz5S2yzg","ENTORSE de CHEVILLE : ces techniques SOUS COTEES pour récupérer + rapidement et réduire la rechute","Hem Ton Kiné","fr",1206,33401,0,1,"ankle"],["RaWY3SD9wnw","10 MINUTI yoga per sciatalgia e mal di schiena: esercizi per il nervo sciatico","Fabio Caio","it",740,33358,0,0,"lowback"],["0G5vohovu_8","三不五時就頭痛，可能是這個原因｜#脖子僵硬 #眼框痛 #偏頭痛 #緊張性頭痛 #啾c物理治療師","啾c物理治療師","zh",852,33278,0,1,"neck"],["BGZ04mu0O_w","預防跌倒三運動，守住你的未來行動力！▏北木健身","北木健身治療師 Kopi","zh",542,33158,0,0,"balance"],["80KvkP8OUS4","Plattfuß bzw. Knick Senk Spreizfuß - Physio zeigt wirkungsvolle Blackboard Übungen","StrongandFlexTV","de",746,33029,0,0,"foot"],["m0-8TFjgEBM","ランナーズケア：膝のお皿周囲の痛み（ジャンパー膝）の対処法","Toyotama Functional Design とよたまファンクショナルデザイン","ja",916,32967,0,0,"knee"],["M-zgAe6ayTs","1 exercício para coluna e quadril (≈4 min)","Dr. Alexandre Mota","pt",265,32593,0,1,"hip"],["wbZZp6ZxHqQ","러닝 무릎 통증 달리기만 하면 아프다고? 이걸 몰라서 생깁니다 | 러너스니 러닝 무릎 아래 통증 보강운동 착지법 무릎보호대","꾸달러너","ko",305,32588,0,0,"knee"],["H_5J-AkkMdU","뒷목이 뻣뻣하고 머리가 조이듯이 아파오는 긴장성두통","이해창 약사TV","ko",203,32466,0,0,"neck"],["ucftuVM8NIU","아킬레스건 통증  아킬레스도 이 영상만 봤더라면 무적이었을 텐데..."," 피지오스튜디오 PHYSIOSTUDIO","ko",227,32378,0,1,"ankle"],["3XGAb4YBq2w","歯科医師が教える​顎関節症の体操​","歯科モロモロチャンネル","ja",326,32324,0,0,"jaw"],["HCqgWnsrk0k","Karpaltunnelsyndrom - Effektive Dehnungen und Mobilisationen | Übungen zum Mitmachen","Tobias Hagedorn - NackenFrei ","de",520,32248,0,0,"wrist"],["tV9EVPHLQYI","Oefening 1: Voetboog mobiliseren","Podotherapie Hermanns","nl",58,32108,0,0,"foot"],["1HnmmrO1BGE","【親指の腱鞘炎】セルフチェック＆ケア【作業療法士が伝授】","湘南鎌倉総合病院【公式】","ja",457,31828,0,1,"wrist"],["LuV-Av2bSrE","Prevenzione Cadute Anziani: 5 Esercizi Essenziali per Equilibrio e Stabilità","Fisiofix Fisioterapia & Sport","it",547,31679,0,1,"balance"],["Nb3HsxU54Aw","Hielpijn oefening. Rekken Peesplaat","Voetentraining","nl",128,31380,0,0,"foot"],["iwzZxiUUSVQ","Dolore Temporo Mandibolare - 9 Esercizi per allentare il dolore e le tensioni muscolari associate","Schiena Forte","it",822,31339,0,0,"jaw"],["hnlmX32g1cs","Tractus Syndrom - Übungen bei Knieschmerzen und Läuferknie | ARTZT","ARTZT - Dein Kanal für Sport und Gesundheit","de",273,31257,0,0,"knee"],["TRPS-0IGnjU","ふくらはぎの張りと土踏まず：3つの方法","Training Lounge【中野崇】","ja",590,31050,0,0,"foot"],["xyNw7Aie-1Y","🌱entspannter Nacken, weniger Kopfschmerz","Gabi Fastner","de",718,30952,0,0,"neck"],["QjdY1yiV6ek","跟腱炎的自我康復運動（2個方法・約6分鐘）","一拳超人张正阳","zh",343,30928,0,0,"ankle"],["ywcK_rnARGU","Esercizi MIRATI nervo sciatico infiammato!","FISIOSOCIAL","it",1160,30910,0,1,"lowback"],["G4H29ysPggw","Stijve schouders en nek soepel maken","De Lijfschool","nl",621,30614,0,0,"neck"],["bi6uVfvT1lo","Tensione mandibolare - come rilassare i muscoli della masticazione (di chiusura)","Angelo Terranova","it",219,30534,0,0,"jaw"],["TDWJ7KbZCwU","Como tratar a Síndome do Túnel do Carpo com exercícios em casa","NR2 Fisioterapia & Saúde - Dr Rafael Pieroni","pt",800,30429,0,1,"wrist"],["ZWEBa7SDSS8","SÍNDROME DE QUERVAIN - Atualização com exercícios. #fisioterapia #aliviodador","Jonnes Amorim","pt",451,30404,0,0,"wrist"],["i0fkizG-MlU","Il Migliore Esercizio per Rafforzare i Tuoi Piedi","Correre Naturale","it",310,30356,0,0,"foot"],["pOkd57wha-I","Die 3 effektivsten Übungen bei Kieferschmerzen (CMD).","Dr. Annette Jasper","de",351,30304,0,1,"jaw"],["EAaBrM5uRAc","抗老防跌倒！適合 50 歲以上的 7 個最高效增肌動作","阿莫葛格x中高齡運動50+","zh",1201,30246,0,0,"balance"],["P-WEDEBgFhE","Ejercicios para el pie plano infantil","Traumatología Infantil Canarias","es",94,30201,0,0,"foot"],["Iv9KsNkQ_kA","Arthrose: exercices pour les chevilles, pieds et orteils (force musculaire)","Denis Fortier","fr",1178,30047,0,1,"foot"],["RfgSSJM-fAk","손목터널증후군 #손목통증#손가락저림#건강스트레칭#스트레칭#손목#국제성모병원","국제성모병원TV","ko",155,29936,0,1,"wrist"],["-HVqull9nG4","Buikademhaling in 3 stappen","CM gezondheidsfonds","nl",361,29760,0,0,"breathing"],["WstsLC2zcA0","Wat kun je doen aan een pijnlijke achillespees?","Dokter Zuidwijk","nl",310,29743,0,1,"ankle"],["kxC6qFlu2Xs","Oefeningen voor de schouder - Máxima MC","MáximaMC","nl",71,29717,0,1,"shoulder"],["NuXTRCTXefk","Dor nos Punhos? Tendinite? Síndrome do Túnel do Carpo? - FAÇA ESTES 7 EXERCÍCIOS COMIGO","Patricia Bueno | Pilates","pt",653,29439,0,0,"wrist"],["GiJRelnDt50","足首の骨折・捻挫後のリハビリ（約10分）","みやのまえチャンネル","ja",570,29362,0,0,"ankle"],["Qhd_HR50fvk","DISTORSIONE di CAVIGLIA: la GUIDA COMPLETA (radiografie, fase acuta, ghiaccio, esercizi, tutore)","Fitness Posturale","it",705,29128,0,0,"ankle"],["Gj41vc4rrXE","손가락·손목 통증 마사지·스트레칭·근력운동 (약 18분)","물리치료사 pt종환","ko",1060,29123,0,1,"wrist"],["mFwbUUhR9xM","3 Übungen gegen Handgelenkschmerzen ➡️ Jetzt mobilisieren & dehnen!","Ergotopia","de",332,29115,0,0,"wrist"],["5RMLWEUnLug","Déformations aux pieds et aux orteils: exercices essentiels (niv. 2 - intermédiaire)","Denis Fortier","fr",1469,29113,0,1,"foot"],["Fo9qxO2jSRM","Polsoefeningen na een polsbreukoperatie zonder drukverband","Ziekenhuis St Jansdal","nl",181,29058,0,1,"wrist"],["tGBMk-4WDoQ","【居家運動】腕管綜合症復康運動 Carpal Tunnel Syndrome Exercise","中大痛症 CUHK Pain","zh",375,28914,0,1,"wrist"],["JwF30J76xHY","DÉ MEEST VERKEERDE BEWEGINGEN BIJ SCHOUDERPIJN, SLIJMBEURSONTSTEKING OF PEESONTSTEKING.","Fysiotherapie Bweging","nl",122,28854,0,1,"shoulder"],["fFOd4soNHqA","Fußgewölbe trainieren und aufrichten","PhysioNatic","de",157,28748,0,1,"foot"],["F1egrXbQWEY","Sindrome del Tunnel carpale, cosa fare","Fisioterapia Italia","it",492,28718,0,1,"wrist"],["aTKYUhJNOq0","BLACKROLL® Übungen | 5 Übungen bei Achillessehnenschmerzen","BLACKROLL Recovery","de",885,28681,0,0,"ankle"],["TrdjW_0FqKI","Oefeningen na een gebroken pols","Ommelander Ziekenhuis Groningen","nl",162,28588,0,1,"wrist"],["B_OSR0KFLfU","CHEVILLE: retrouver la SOUPLESSE après une entorse (niv. débutant)","Denis Fortier","fr",1233,28529,0,1,"ankle"],["OhuW5P-Ln3U","オスグッド向けのストレッチとマッサージ（約6分）","Nピラティス〜ゼロからわかる解剖学〜","ja",342,28509,0,0,"knee"],["sOnV-5w_ksA","Fysio Physics Fysiotherapie Carpaal Tunnel Syndroom 2","Fysio Physics Fysiotherapie","nl",340,28329,0,1,"wrist"],["ZMjD886cjl4","ATM / Mâchoire / Bruxisme - Exercice de relaxation","Acces Physio","fr",214,28230,0,1,"jaw"],["N7Nzi6dmwgM","扁平足のリハビリテーション・セルフエクササイズ","Juntendo University　順天堂大学","ja",150,28203,0,1,"foot"],["xwvQqTdkLkU","脚踝僵硬不灵活: 脚踝扭伤运动康复","物理治疗说","zh",120,28095,0,0,"ankle"],["ijocDj373kw","Effective Exercise to Help Manage Disc Displacement | TMJD | TMJ Specialist | Physical Therapy","Miller Concierge Physical Therapy","en",115,28074,1,1,"jaw"],["8GgxdAW70zw","손목터널증후군 스트레칭과 근력강화 (약 13분)","물리치료사 pt종환","ko",778,28055,0,1,"wrist"],["Bexu8JSKDFA","野球肘向けストレッチの解説（約8分）","痛みの専門医チャンネル","ja",491,27757,0,1,"wrist"],["blVOPp6lmwY","足弓訓練（扁平足向・約22分鐘）","YogaLadyM流瑜伽","zh",1327,27718,0,0,"foot"],["dzcVAtrLeUk","[명의 의학백과📖] 발가락 근력 강화 운동","고대병원","ko",55,27571,0,1,"foot"],["M66yXyiL8qg","Karpaltunnelsyndrom richtig behandeln - So entlastest du den Nerv!","SCHMERZ BEISEITE - Ralf Blume","de",1089,27504,0,0,"wrist"],["ZioaY2RSnHo","[닥튜브] 무지외반증 예방 운동","세브란스","ko",261,27454,0,1,"foot"],["5y1eem5d7Os","Du hast ein Karpaltunnelsyndrom? Deine Hände kribbeln? So hilfst du dir!","Steffen Barth - Reha Experte","de",329,27345,0,1,"wrist"],["6-wtKE8Qvfo","Esercizi articolazione temporo mandibolare (Stop dolore)","Angelo Terranova","it",239,27067,0,0,"jaw"],["pY1JxjYrvno","Como Tratar Pé Chato Plano (Pisada Pronada) 9 Exercícios","Maurice Guggisberg","pt",1197,26941,0,0,"foot"],["sCE62Tkzd6M","Tienes que saberlo: POTENTE desinflama JUANETES con ejercicios","Julio Palacios | Fisioterapia Latina","es",1706,26927,1,1,"foot"],["B3bpQOwsxCQ","Senioren: 10 einfache Übungen für Gleichgewicht und sicheres Gehen – ideal für zu Hause","Physiotherapeut Marvin Seidel","de",934,26826,0,1,"balance"],["ai0M7qeW2ZE","Schmerzen des Sprunggelenks lösen - 7 Minuten Routine","Bewegungsumfang | Visna Stief","de",711,26824,0,0,"ankle"],["o1jveJnxtNM","Gleichgewichtsübungen für Senioren: Sicher und stabil bleiben","Nico Lorenz","de",689,26745,0,0,"balance"],["ODMMrgDF1z8","SOUPLESSE des pieds et orteils: des exercices essentiels (niv. 1 - débutant)","Denis Fortier","fr",945,26709,0,1,"foot"],["-KcJo-maTzQ","Fysiotherapie de Bleek, oefeningen voor thuis: Schouderoefeningen, Fase 1","Fysiotherapie de Bleek","nl",164,26673,0,1,"shoulder"],["hCNHRUkqpP0","Oefeningen voor de pols","Fysiotransparant","nl",393,26663,0,1,"wrist"],["KT4ungpdzas","Achillessehne: Übungen und Erklärung","SCHMERZ BEISEITE - Ralf Blume","de",494,26397,0,0,"ankle"],["uAWBfUDqOIw","Die besten Bänderriss Übungen für das Sprunggelenk (evidenzbasiert)","Gino Lazzaro","de",607,26100,0,0,"ankle"],["sgg0rJ3iq1U","Valmodule Vallen - alle oefeningen achter elkaar","Basalt (Revalidatiegeneeskunde)","nl",378,25889,0,1,"balance"],["GozLL33E45Q","Oefeningen voor sterke knieën: peterson step up","NKBV","nl",91,25868,0,0,"knee"],["HeeCAzygxOA","Voetspieren versterken met oefening","Voetentraining","nl",146,25854,0,0,"foot"],["yq2aZQwf0hY","皮拉提斯：「髖解離運動 pilates knee bend fallout 基礎核心訓練，增加骨盆穩定、髖關節正確動作。若無法盤腿坐、大腿內側過緊繃、腹股溝拉傷、胯很緊繃的人，都很適合居家做唷！","全人物理治療所","zh",182,25664,0,1,"hip"],["InPzLusK32Q","Mobiliserende oefeningen bij ischias","Peter - AudioFysio","nl",358,25619,0,1,"lowback"],["Z5TFYQiOyKY","Esercizi per rinforzare i piedi","Veronica Bitto","it",526,25591,0,0,"foot"],["z0_ML1qrbLY","【ゴルフ 肘 痛み 外側】外側ゴルフ肘はストレッチ厳禁！軽く握って軽く動かすだけ！！","西京極の筋肉・ツボの専門治療院【葛野いその鍼灸治療院】","ja",571,25559,0,0,"wrist"],["dzPZCZoE_3w","2 Buik Ademhalingsoefeningen om beter te ademen","PhysioExercise","nl",129,25499,0,1,"breathing"],["4cRv1bvHof4","ENTORSE de CHEVILLE: 5 exercices à connaître absolument","Denis Fortier","fr",396,25419,0,1,"ankle"],["pU6foKmnkMw","Lateral gap oefeningen voor lage rugpijn, zenuwpijn en beenpijn (neuroforamen).","PhysioExercise","nl",117,25357,0,1,"lowback"],["5mvXtWoQS9w","Binnen 90 seconden soepele nek en schouders | HelloFysio","HC Health","nl",156,25241,0,0,"neck"],["Vkjfz6IYUmo","6 exercícios contra FASCITE PLANTAR","Mania de Corrida","pt",437,25026,0,0,"foot"],["m2a0d9fdec0","Dolore alla Caviglia Dopo una Distorsione: Cosa Fare (i Primi Giorni)","Massimo Defilippo Fisioterapista (Fisioterapiarubiera)","it",220,24980,0,1,"ankle"],["3HFvvlyumSI","【100均のゴムバンドで！】足の内在筋と縦アーチのトレーニング","Foot and Ankle","ja",445,24866,0,0,"foot"],["osByXTD98LU","解决你的脚踝疼痛与弹响","运动康复陈老师","zh",344,24819,0,0,"ankle"],["Bcp01vpBVjo","10 oefeningen voor gezonde voeten! (Pijnlijke voeten - hielspoor - moeilijk wandelen.)","Bewegen met Bart: Oefeningen, ook voor 60-plussers","nl",964,24457,0,0,"foot"],["4HtgQjd1o7g","MEILLEUR exercice pour se TENIR DROIT et AMÉLIORER sa posture | Kinésithérapie","Weasyo","fr",47,24294,0,0,"upperback"],["FI2jqQtKRFY","Handgelenke entlasten  ✅ weniger Schmerzen im Yoga","YOGABASICS - Der 8 Minuten Club","de",286,24194,0,0,"wrist"],["tgqjJushQbY","Tunnel carpale? Ecco cosa puoi fare per alleggerire il dolore","PosturaCorretta","it",919,23831,0,0,"wrist"],["NyuLyZC6Pjk","足首ねんざ後の痛み・可動域向け運動（約6分）","自分と家族を治せる整体塾・土井治療院","ja",377,23812,0,0,"ankle"],["gErdNFUF_54","Krachtoefeningen voor de enkel","voetenkel Amsterdam","nl",259,23647,1,0,"ankle"],["gK5N77tLZdM","Podotherapie bij peesplaatontsteking (Fasciitis Plantaris) - Behandeling en oefeningen voor thuis","Podotherapie Hermanns","nl",179,23643,0,0,"foot"],["IVjUbl673IA","跟腱炎伸展運動","恩澤物理治療","zh",369,23577,0,1,"ankle"],["pjC801r2HMM","Oefeningen Frozen Shoulder","Fysio de Dijken","nl",243,23330,0,1,"shoulder"],["6B98fMT9A7U","TORNOZELO FORTE - Blinde seu tornozelo contra dores e lesões com esses exercícios de  fortalecimento","Dr. Rodrigo Lopes - Fisioterapeuta","pt",764,23118,0,1,"ankle"],["-2udc6VUidE","AMELIORE ton HALLUX VALGUS avec ces 4 exercices","L'Ostéopathe","fr",268,23065,0,0,"foot"],["TPmxJUeempA","Encorvada del día con el móvil. Tres ejercicios sin material para enderezar la espalda","Marta Vicu","es",250,22867,0,0,"upperback"],["SRpsygv5skc","Neck Tension Causing Your Headaches? Do This!","Tone and Tighten","en",527,22856,0,1,"neck"],["3wfWNHcQl0Q","Flat Feet - Rehab Exercises for Pronated Arches","Rehab Science","en",396,22853,0,1,"foot"],["ZtinwdgRASw","Sprunggelenk öffnen - Mach diese Übung","StrongandFlexTV","de",143,22613,0,0,"ankle"],["trxsMuf3aMc","ねんざ後6週までのリハビリ戦略！早期回復するための筋トレ5選【足首捻挫リハビリ➂】","柔YAWARA【長野市の整体Zen繕】","ja",565,22612,1,0,"ankle"],["mEZrAT5I7HY","Balancetraining für Senioren: Spielerisch Gleichgewicht verbessern","Physiotherapeut Marvin Seidel","de",276,22515,0,1,"balance"],["1rPttw9z-DU","낙상 예방을 위한 균형운동, 따라만 하면 됩니다! [따라해보세요]","분당서울대학교병원","ko",584,22490,0,1,"balance"],["m2l0IKf_f6k","你一直頭痛其實問題在脖子！!為何枕下肌群跟頭痛有關？","三個字SunGuts","zh",483,22403,0,0,"neck"],["_9sRrwEa4MU","Yoga pour les talons et la fasciite plantaire (≈11 min)","Yoga avec Joëlle","fr",645,22275,0,0,"foot"],["qAqDs_WnmB0","Os PIORES exercícios para tendinopatia (tendinite) de aquiles","Inferiores em foco - Robson Massi ","pt",491,22162,0,0,"ankle"],["XG3HH-p7RKg","3 exercices de mobilité et proprioception pour les pieds","Yoga Laboratorium","fr",238,22091,0,0,"foot"],["FcA0rDsqhww","Übungen gegen Schmerzen in der Achillessehne/ Achillessehne Schmerzen - Faszientraining","Doc.Mischa","de",496,21970,0,0,"ankle"],["Hb5FVW6GnQU","평발교정운동 5가지! 꾸준히 하면 아치가 생겨나는 발바닥스트레칭","CM병원","ko",258,21903,0,1,"foot"],["WIzankvkJ5U","SPRUNGGELENK MOBILITY ÜBUNGEN - Diese Übungen dürfen nicht fehlen (auch nach Bänderriss und OP)","Gino Lazzaro","de",351,21586,0,0,"ankle"],["tmSZ8AbURSE","Oefeningen bij een verstuikte, verzwikte of zwakke enkel (≈17 min)","Conny Ladan-Tummers","nl",1002,21541,0,0,"ankle"],["iWEbqugYd2Y","3 cose da fare se hai DOLORE o tensione MANDIBOLARE","Marcello Chiapponi ","it",630,21535,0,0,"jaw"],["JA0cSFxD66Q","Handgelenkschmerzen | Übungen für zuhause","ERLEBE GESUNDHEIT","de",857,21446,0,0,"wrist"],["tV0aESEPA-k","Zachte Yoga bij Hoofdpijn","yogaplaza","nl",776,21369,0,0,"neck"],["u1zyaA7IMLo","무지외반증에 꼭 필요한 운동 프로그램","김범수교수의 발편한세상","ko",616,21327,0,1,"foot"],["MPdzgDvXhVU","内側上顆炎（ゴルフ肘）に対する基本のストレッチ方法【整形外科医が教える！】","もりっくチャンネル","ja",563,21281,0,0,"wrist"],["axVpOHSBkY0","足底筋膜炎向けのほぐし方とストレッチ（約16分）","姿勢と歩行の整体院【愛知県】","ja",970,21260,0,0,"foot"],["MlvtUg9wbH0","ROTINA COMPLETA DE EXERCÍCIOS PARA FORTALECER PANTURRILHA E PÉS","Claryssa Barbosa","pt",1818,21231,1,0,"foot"],["VkFl_t9orok","足底筋膜炎のケア（朝の一歩がつらい方向け・約6分）","関節トレーニング 笹川ひろひで","ja",367,20904,0,0,"foot"],["MKR6F1flKDc","Carpaal Tunnelsyndroom (3) Herstel na de operatie","Meander MC","nl",90,20790,0,1,"wrist"],["QZJsPRUwFkU","転倒を予防する足指トレーニング【第15回ヘルシーチャンネル】｜転倒予防健康教室【岡山旭東病院】","岡山旭東病院","ja",328,20687,0,1,"foot"],["E-8bjKj0rKc","Runners knee - iliotibiale bandsyndroom","Pijn Reset Community - Fysiotherapie4all ","en",184,20432,0,1,"knee"],["Q6MIr1iP8q0","ÉPICONDYLITE coude : 3 EXERCICES de KINÉ","Training Thérapie","fr",185,20429,0,0,"wrist"],["-1MwLbyjHog","Comment étirer le fascia plantaire","Clinique Physio Guindon","fr",219,20236,0,1,"foot"],["bPqi0zQ1LIo","腳踝常扭傷　專家教這三招持續練「兩週有感」｜復健｜吳易澄醫師｜吳易澄醫師x林振綱物理治療師｜一起來復健","ETtoday健康雲","zh",402,20170,0,0,"ankle"],["UQsMnrKqANA","[건강운동법] 집에서 할 수 있는 낙상예방운동","인제대학교 백병원","ko",103,20079,0,1,"balance"],["cSuLsGl1VjQ","足底筋膜炎向けセルフケア（母趾外転筋・短趾屈筋・約6分）","運動と医学の出版社","ja",340,20004,0,0,"foot"],["bOrp4Z2Hrqk","Juanete (hallux valgus): 3 ejercicios y 2 técnicas de automasaje (≈9 min)","FisioOnline","es",538,19987,0,1,"foot"],["knOmzJ5_LtE","Versterk uw achillespees","Podozorg Nederland","en",131,19866,0,0,"ankle"],["BOEY0MhAz80","【足首捻挫リハビリ③】『捻挫癖』回避は6週以降のリハビリで！","柔YAWARA【長野市の整体Zen繕】","ja",599,19815,0,0,"ankle"],["B8w5x9IvLBI","Oefeningen voor de achillespees (≈14 min)","Bewegen met Bart: Oefeningen, ook voor 60-plussers","nl",835,19768,0,0,"ankle"],["r7k9KPfWOfk","Comment courir avec le syndrome essuie glace ?","Alexandre Auffret - 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Auf keinen Fall dehnen!!! Und was stattdessen hilft!? (Studie 2025)","Chris Eikelmeier | Kein Standard-Gesundheitskram.","de",222,18365,0,0,"ankle"],["E8E6T4QTklc","[超實用居家復健] #1網球肘三大自我運動","PhysiomotionLab 動作實驗室","zh",278,18316,0,1,"wrist"],["4oHNYvRJekA","Frozen shoulder & schouderklachten","Pijn Reset Community - Fysiotherapie4all ","nl",269,18297,0,1,"shoulder"],["wDSYDwCkZs0","🇩🇪. Übung gegen Karpaltunnelsyndrom, Tennisellenbogen oder bei Handgelenksarthrose","Dr. med. Matthias Meier","de",170,18258,0,1,"wrist"],["DVhoaB4CNH0","PREVENTION des CHUTES : 4 exercices ANTI CHUTE que tout les SENIOR devraient FAIRE","Sport Avec Julie","fr",880,18219,0,0,"balance"],["BDT_AvM8diw","Como fortalecer os pés e a importância disso - Rotina de Exercícios","Pronto pra Correr","pt",768,18035,0,0,"foot"],["vam3n1bAWLk","Exercícios para esporão de calcâneo.","Espaço Saúde - Méier","pt",138,17995,0,0,"foot"],["1kQYYrT7wf4","Oefeningen bij Elleboogklachten","Topfit Fysiotherapie","nl",91,17993,0,1,"wrist"],["am_Hk1UHWWk","EPICONDILITE  Esercizi di automassaggio","Obiettivo Salute Chiasso | Federico Petitto","it",88,17965,0,0,"wrist"],["-ie8sdNKGnE","Rééducation mâchoire","François LAMOURET Ostéopathe depuis 2006","fr",113,17819,0,0,"jaw"],["wxrmSslfkz8","[LG U+ 홈트Now] 어르신 낙상사고 예방을 위한 균형감각 운동 (맨몸운동 5가지 / 시니어 운동)","헬시TV _ 헬로시니어","ko",568,17574,0,0,"balance"],["OZlr6aqrCio","ALLUCE VALGO: la GUIDA COMPLETA (cause, falsi miti, intervento, ESERCIZI)","Fitness Posturale","it",564,17559,0,0,"foot"],["NOGK4fq4rg8","Evenwichtsoefeningen voor ouderen (beginners)","Bewegen met Bart: Oefeningen, ook voor 60-plussers","nl",442,17546,0,0,"balance"],["5ZMj9mn4kAw","esercizi per il piede | Esercizi per rinforzare i piedi esercizi pilates","L'angolo del pilates","it",987,17537,0,0,"foot"],["AFmV-B9IJCg","Costruisci Piedi FORTI per la Corsa: i 3 Migliori Esercizi","Correre Naturale","it",563,17530,0,0,"foot"],["BcJ1H7Sm-gU","Doming Exercise","Podiatry Professionals","en",78,17488,0,1,"foot"],["At3cVCBcGe8","Esercizi di stretching al tendine di Achille","Il Tuo Universo Donna","it",206,17209,0,0,"ankle"],["KoKIXRpieRs","Een oefening bij patellofemoraal pijnsyndroom (≈2 min)","Kniepijnvrij","nl",105,17156,0,0,"knee"],["4CxwVM3x-58","Doorgezakte voeten / platvoeten (Pes planus) 8/10","Podotherapie Fuit & van Houten","nl",104,17136,0,0,"foot"],["cIKdCVsgTes","Oefening voor een Jumpers knee","Kniecare","nl",49,16780,2,0,"knee"],["Mezr588zYp8","ENTORSE DE TORNOZELO: Exercícios de Propriocepção e Fisioterapia","Andréa Rangel | Reabilita em Casa","pt",60,16713,0,0,"ankle"],["uC_7uB20MMo","EPICONDILITE  Esercizi di stretching","Obiettivo Salute Chiasso | Federico Petitto","it",55,16601,0,0,"wrist"],["5YpPvbyZ-Us","3 exercícios para tendinite patelar (≈15 min)","Dr. Murilo José Tambosi","pt",914,16432,0,1,"knee"],["nSaGfxTAHCw","顎関節症のエクササイズとセルフケア（約13分）","痛くない歯科医院キャロル院長","ja",758,16425,0,0,"jaw"],["UR78WyJnz7E","【アキレス腱炎】理学療法士がストレッチ方法を説明！おうちですぐに実践いただけます。","痛みの専門医チャンネル","ja",150,16311,0,1,"ankle"],["GWBi1K6HnbA","Evenwichtsoefeningen voor ouderen (gemiddeld niveau)","Bewegen met Bart: Oefeningen, ook voor 60-plussers","nl",512,16290,0,0,"balance"],["VyITXQLkdYg","＜如何解决髌腱炎/髌腱疼痛＞ RTTR PERFORMANCE科普","陈仑PG13","zh",737,16090,0,0,"knee"],["SwBCyB6TJAg","Knick-Senk-Spreizfuß (Plattfuß) | Übungen für zu Hause","ERLEBE GESUNDHEIT","de",446,16075,0,0,"foot"],["D154Ayx5-Ow","Excentrische oefening voor de achillespees","FitenGezond","nl",110,16038,0,0,"ankle"],["yrLh7N9aG44","Hoe je met de juiste lichaamshouding en beweging klachten kunt voorkomen","Vereniging van Oefentherapeuten Cesar en Mensendieck","nl",84,15714,0,0,"upperback"],["6F-s6s-sCvA","外側上顆炎とアライメントの解説（約23分）","運動と医学の出版社","ja",1409,15465,0,0,"wrist"],["v7tVEE-QIw4","如何：自我检查网球肘？手肘疼痛？王博士医学实例详解：网球肘的运动医学查体手法 / How to test for Tennis Elbow/Lateral Epicondylitis","王栋聊健身","zh",332,15378,0,0,"wrist"],["YzyYoHNAqeA","Achillespeesontsteking","Pijn Reset Community - Fysiotherapie4all ","en",152,15351,0,1,"ankle"],["eZkEYE4fUw0","Achillespees blessure de DO en DON'T oefening","Jera Movement","nl",39,15334,0,0,"ankle"],["U8c-IQm7tGM","哥爾夫球肘 - 伸展及強化前臂運動","Medimart 樂康軒","zh",117,15303,0,0,"wrist"],["IQlUHhfN19Q","Ademhalingsoefeningen bij benauwdheid - Ziekenhuis Gelderse Vallei","Ziekenhuis Gelderse Vallei Ede","nl",110,15045,0,1,"breathing"],["aghYqRasYWM","러너들의 고질병 아킬레스건염을 극복하게 해준 한 가지 동작","달려라주원","ko",509,14970,0,0,"ankle"],["xal7mGc49Xg","手腕,大拇指,食指,中指疼痛麻痺,很緊,手無力.透過按摩和兩個伸展運動,減低痛楚! Effective stretch Carpal Tunnel Syndrome中文字幕/Eng Sub#伸展生活","伸展生活  Life and Stretching","zh",592,14822,0,0,"wrist"],["2AgOJNkX8pk","Belangrijke Oefening Voor Een Betere Houding","Anthony Kruijver","nl",84,14765,0,0,"upperback"],["Z8JWyY89NEE","Oefeningen voor de hand / pols - Máxima MC","MáximaMC","nl",134,14720,0,1,"wrist"],["q6S6fYNzGZw","Esercizi di RINFORZO e SBLOCCO di GINOCCHIA e PIEDI: allenamento completo","Marcello Chiapponi ","it",1322,14582,0,0,"foot"],["3zIpO_7bch0","Cómo CORREGIR la ESPALDA ENCORVADA o HIPERCIFOSIS con PILATES","APTA Vital Sport","es",313,14579,0,0,"upperback"],["n7d6LY70BHA","Starke Armschmerzen ⚡️ Sehnenscheidenentzündung - Verliere keine Zeit! Mach DAS!","Steffen Barth - Reha Experte","de",376,14562,0,1,"wrist"],["Vyof9r7DNok","\"Toe Yoga\" Exercises to Prevent Foot & Ankle Injuries","3DPT","en",124,14469,1,0,"foot"],["ncSinmx0zXc","Massage bij spanningshoofdpijn","Henry Claessen","nl",618,14404,0,0,"neck"],["rt-BejScDW8","アイーン体操で顎関節症予防　口腔ケアチャンネル　510（口腔ケアチャンネル2　＃183）","口腔ケアチャンネル","ja",102,14366,0,0,"jaw"],["ZKZhAyFEy9s","Massage kaak - Nederlandse versie","Dr. Annemiek Rollman De Kaakspecialist","nl",103,14351,0,1,"jaw"],["OXVSRhkRLHU","15 min | Yoga per piriforme e sciatica","Fabio Caio","it",1128,14331,0,0,"lowback"],["hSmxz1v8xnQ","EJERCICIOS de movilidad parar la ATM y la MANDIBULA","HBfisioterapiaValencia","es",247,14300,0,1,"jaw"],["W2MspXTDjRE","Oefeningen bij Polsklachten","Topfit Fysiotherapie","nl",91,14278,0,1,"wrist"],["EY_yp8eQJwM","Esercizi per il nervo sciatico in piedi","Camerani Osteopatia","it",412,14111,0,0,"lowback"],["HuWTAWSJDik","Podotherapie Hermanns | Oefening 3 - Swingende tenen","Podotherapie Hermanns","nl",41,13917,0,0,"foot"],["_b3-_A02ETs","COMO VOLTAR A MEXER OS DEDOS DO PÉ DEPOIS DO AVC","Falando de AVC pra vc","pt",81,13577,0,0,"foot"],["Xx0lpcVMl-Q","근감소 낙상예방 3단계 운동, 건강박수 (오빠생각 서울구경)","안성의료복지사회적협동조합","ko",1029,13540,0,0,"balance"],["5djcUz_XUb0","슬개건염 재활과 러닝 복귀 정리 (약 17분)","닥터남_부상없이 달리기","ko",999,13343,0,0,"knee"],["ege2Mpb7z-U","Oefeningen voor gezonde voeten voor 60-plussers.","Bewegen met Bart: Oefeningen, ook voor 60-plussers","nl",964,13295,0,0,"foot"],["pu8p9Uv1ro0","アキレス腱のマッサージとストレッチ（約4分）","さいたま中央フットケア整体院","ja",216,13283,0,0,"ankle"],["izwFwaLDgss","Tendinite du tendon d'Achille: des exercices essentiels (niv. 3 - avancé)","Denis Fortier","fr",1310,13282,0,1,"ankle"],["mcTpXmKvipY","Ademhalingsoefeningen na een long- of buikoperatie - Jeroen Bosch Ziekenhuis","Jeroen Bosch Ziekenhuis","nl",263,13220,0,1,"breathing"],["-Tvtt9bE2a4","頚椎症・手のしびれ向けストレッチ（その①・約6分）","和歌山の自律神経専門整体「廣井整体院」","ja",354,13166,0,0,"wrist"],["M7iurYNDR6M","Lopersknie, ofwel runners knee, opgelopen? Wat kan je doen tegen de pijn in je knie?","Wim's HardloopChannel","nl",539,13140,0,0,"knee"],["EJzvsKsiQIc","hielpijn oefening Voet en keten losmaken","Voetentraining","nl",219,13128,0,0,"foot"],["5kaUezmbiho","Esercizi contro la tensione mandibolare","MypersonaltrainerTv","it",545,13114,0,0,"jaw"],["_PjIS5Q5tBw","Basisoefeningen voor kaakklachten","van Sambeek Fysiotherapie","nl",97,13042,0,1,"jaw"],["pZHUqYiFdBA","EFFECTIEVE OEFENING HALLUX VALGUS","Footlogics","nl",133,12953,0,0,"foot"],["YvKGR6DUj9o","Sehnenscheidenentzündung: Der größte Fehler, den du vermeiden musst","Dr. Georg C. Bézard","de",70,12383,0,1,"wrist"],["l5JoGOWxecw","How I got rid of my PATELLOFEMORAL Syndrome from CYCLING (ONE GREAT STRETCH plus 2 extras)","Adam J. Story, DC","en",138,12360,0,0,"knee"],["zUbnFQL2GY8","In Balans oefening Staan","VeiligheidNL","nl",42,12233,0,0,"balance"],["3yc3NFO_RKk","Cefalea muscolo tensiva: consigli ed esercizi utili!","FISIOSOCIAL","it",735,12106,0,1,"neck"],["vEoIe2rKsjk","Esercizi facili per prevenire l' ALLUCE VALGO","Camerani Osteopatia","it",287,12088,0,0,"foot"],["T-w8oI1zeTo","EVENWICHT trainen voor ouderen (GEVORDERD niveau)","Bewegen met Bart: Oefeningen, ook voor 60-plussers","nl",625,11844,2,0,"balance"],["tS8F2jEzUuQ","Pols oefeningen","olvg west","nl",87,11748,0,1,"wrist"],["ZwMCBbd27AA","Joanete: 8 exercícios em casa (≈16 min)","Patricia Bueno | Pilates","pt",936,11718,0,0,"foot"],["hFUy0WaaPKQ","Oefeningen bij Ischias klachten - Fysiotherapie MedSupport","Fysiotherapie MedSupport","nl",80,11641,0,1,"lowback"],["Rnxlf8UIdsY","【居家運動】網球肘復康運動 Tennis elbow exercises / Elbow Pain","中大痛症 CUHK Pain","zh",212,11584,0,1,"wrist"],["wwVp6tMk7MU","Recupera il movimento di mano e polso 👆","Dott.Davide Peta","it",168,11486,0,1,"wrist"],["AdNfT7k2vsE","Prévenir les chutes : les exercices simples et efficaces sans matériel","Ete Indien","fr",436,11442,0,0,"balance"],["RG8_Cos4bL0","4 tips bij een lopersknie (≈4 min)","Kniepijnvrij","nl",256,11376,0,0,"knee"],["WF1JgIxa9xw","Hoe kom je van je Jumpers Knee af? Deze oefeningen gaan je helpen!","Kniecare","nl",601,11375,2,0,"knee"],["gIwHXp3BCXk","Améliorer son ÉQUILIBRE : 4 Exercices après 50 ans","Vitaliplay","fr",295,11348,0,0,"balance"],["-isjUBpsTqw","外反母趾向けの運動（4種・約4分）","有栖川整形外科 ","ja",231,11101,0,1,"foot"],["2B3YbRmA3Z0","In Balans oefening Beide armen hoog naar voren brengen","VeiligheidNL","nl",48,11082,0,0,"balance"],["RwpIKx1yNNE","Piede Piatto Valgo: esercizi e terapia manuale.","Schienaok","it",67,10994,0,0,"foot"],["CzKEAhnG3AI","Podotherapie bij achillespeesklachten - Behandeling en oefeningen voor thuis","Podotherapie Hermanns","nl",188,10973,0,0,"ankle"],["UCaiReB1STY","Moet je rusten met hielspoor?","Voetentraining","nl",51,10928,0,0,"foot"],["9fD4_LoNzbE","Carpaal Tunnelsyndroom (3): Herstel na de operatie","Meander MC","nl",90,10918,0,1,"wrist"],["6mesCdn-aIs","무릎 아래 통증·슬개건병증 운동 (약 11분)","이정표의 레그웰","ko",634,10683,0,0,"knee"],["rH4gNExCEws","Exercícios para dor no quadril (≈6 min)","Dr. Alexandre Mota","pt",389,10396,0,1,"hip"],["lB3dC3Zagok","Tendinite d'Achille en Course à pied : Programme d'Exercices (Renforcement & Rééducation)","Alexandre Auffret - Tout pour ma Santé","fr",849,10212,0,1,"ankle"],["7H8Ut9kwSIE","Come risolvere il dolore al TENDINE D'ACHILLE","Michele Frison - Fisioterapia e Osteopatia","it",303,10210,0,0,"ankle"],["sYIkgpQGSFo","엄지발가락의 힘(발바닥에 스프링 장착하기)","3분 운동과학","ko",177,9922,0,0,"foot"],["tVGees_Iksc","Évitez les chutes : 4 exercices pour renforcer votre équilibre !","Julien Hyardet - Méthode RJFit ","fr",540,9856,0,0,"balance"],["eboVRM7AIdg","Esercizi per PIEDI PIATTI","FisioAlp - Studio di Fisioterapia, Osteopatia e Riabilitazione Pelvica","it",61,9777,0,0,"foot"],["iFZCpvQ1w7g","手腕与手肘的伸展與運動（約13分鐘）","健康源","zh",764,9737,0,0,"wrist"],["95FOwIFKdZU","Golfers elleboog oefeningen golfelleboog","RevaR Kinesitherapie / Osteopathie / Sportreva","nl",119,9602,0,0,"wrist"],["ef-Iy7kulGU","Oefeningen om een bolle rug of KYFOSE terug goed te krijgen - hyperkyfose - computerbochel.","Bewegen met Bart: Oefeningen, ook voor 60-plussers","nl",780,9506,0,0,"upperback"],["BxpIID9Bxdg","Runner's Knee VS Jumper's Knee - Which Do I Have?","El Paso Manual Physical Therapy","en",688,9455,2,1,"knee"],["-nAM-yG8AX4","腱鞘炎・手腕的康復動作（約8分鐘）","奇經八脈","zh",498,9282,0,0,"wrist"],["TLIcKeVe9P8","Zelfbehandeling van spanningshoofdpijn d.m.v. lichte rek nekspieren.","Fons Smit","nl",73,9043,0,0,"neck"],["_RGb2AQkxX4","좌골신경통이 있다면 '이 스트레칭' 그만하세요","한의사트레이너","ko",455,9028,0,0,"lowback"],["XZ2hfyDRgg8","Exercice Renforcement Musculaire- Flexion Plantaire, Pied En Suppination - Muscle TiPostérieur","PAM Fitness kinésiologue","fr",92,8981,0,0,"foot"],["ghWTiRVO9tM","Oefeningen bij een carpaal tunnel syndroom - Fysiotherapie MedSupport","Fysiotherapie MedSupport","nl",88,8895,0,1,"wrist"],["QVZpBSVV9js","How to Do a Toe Yoga Exercise: A Guide from Physical Therapists","Hinge Health","en",62,8852,0,0,"foot"],["7wCuNeqC6ug","Esercizi per il tunnel carpale","Istituto Italiano di Chirurgia della Mano","it",174,8790,0,1,"wrist"],["LM4jSpw9ZDk","Protocollo di Alfredson | Tendinopatia Achillea","FisioScience","it",323,8739,0,1,"ankle"],["2V96ovvQfkE","Herstel na corona. Oefeningen om dieper in te ademen - Ziekenhuis Gelderse Vallei","Ziekenhuis Gelderse Vallei Ede","nl",115,8705,0,1,"breathing"],["hxTQ47-SZz0","JOANETE🦶EXERCÍCIOS CASEIROS para TRATAMENTO do HÁLUX VALGO com Dr. Robson Sitta","Dr. Robson Sitta","pt",172,8695,0,1,"foot"],["rrJCtc1VMKw","PIED PLAT ou la VOÛTE PLANTAIRE AFFAISSÉE |  EXERCICE génial pour RENFORCER L'ARCHE DU PIED","Yoga postural avec Marina","fr",816,8535,0,0,"foot"],["aLnzdr80toU","oefeningen voor de buigers pols: golfelleboog","Fysiotransparant","nl",227,8532,0,1,"wrist"],["yD0r25DoNbQ","顳顎痛的4個動作（約23分鐘）","健康2.0","zh",1351,8382,0,0,"jaw"],["u-9KynQDoQU","EPICONDILITE LATERAL no tênis - Prevenção e Tratamento   |    Falasca Tennis","Falasca Tennis","pt",693,8338,0,0,"wrist"],["oK5PtUf5tZk","Schouder Wall Slide Oefening tegen Pijn en Stijfheid en voor een Betere Houding","PhysioExercise","nl",73,8316,0,1,"upperback"],["BlU4k5GBDtc","Exercícios para entorse do tornozelo","Especialista em Pé e Tornozelo Dr. Tiago Baumfeld","pt",169,8262,0,1,"ankle"],["O2zYCMHdt5Y","Exercícios de respiração para tensão na mandíbula (bruxismo), parte 2 (≈4 min)","Dra Anna Luyza Aguiar","pt",253,8236,0,1,"jaw"],["J8HNwwdnfKY","Mal di testa: esercizi per principianti","AlmaPhysio","it",1830,8223,1,1,"neck"],["BScnGDS8NQU","MAL DI TESTA DA CERVICALE - Esercizi efficaci","Fitness Posturale","it",364,8126,0,0,"neck"],["Qx3SMxgUQnY","3 Best Posture Correction Exercises for Seniors | Stand Taller Without Pain","Dr. Dave Candy - Physical Therapist","en",412,8080,0,1,"upperback"],["t301dgqJgbU","#esercizi per allenare l'avampiede e per migliorare alluce valgo e dita a martello o a griffe.","Podologo Kassandra Nicolosi","it",83,8078,0,0,"foot"],["KMGLeDDiy9E","CMD (Zähneknirschen, Tinnitus, Kopf-;Kiefer & Ohrenschmerzen) - Verstehen & Übungen die helfen","Inga @fibamu","de",809,8072,0,0,"jaw"],["7KVV_5BH_lk","Maak je (gebroken of verzwikte) enkel opnieuw STERKER met deze eenvoudige oefeningen!","Bewegen met Bart: Oefeningen, ook voor 60-plussers","nl",954,7698,0,0,"ankle"],["GH0bsoM6ZvI","オスグッドについての解説（約9分）","【ガクトレ】GAKU サッカー専門のトレーナー","ja",558,7666,0,0,"knee"],["XXd28IvDbro","Short Foot Exercise for Runners","Spark Healthy Runner","en",760,7630,1,0,"foot"],["11qq26X4-Us","Verzwikte enkel oefeningen","Fysioadvies Online","nl",139,7459,0,1,"ankle"],["xPC7Th2fyRA","The 5 Most Important Stretches For Desk Workers","The Online Physiotherapist","en",407,7278,0,1,"upperback"],["-jRsT58pDig","【曉武教學】如何拉伸足跟腱","曉武會館","zh",326,7189,0,0,"ankle"],["Xirodw5-jF4","Hallux Valgus (Ballenzeh) mit diesen 3 einfachen Übungen selbst behandeln","BLACKROLL Recovery","de",799,7099,0,0,"foot"],["Px4DGB14WBg","Hoe kniepijn op te lossen( Is het een jumpers knee/ patellatendinopathie?)","Kniepijnvrij","nl",976,7033,2,0,"knee"],["zve8u5HaNSE","Rek oefeningen van een scheve grote teen ook hallux valgus genoemd","Sam Huke","nl",59,7031,0,0,"foot"],["5lLlalBXKQQ","Platvoet, wat kan je doen aan deze voetklachten?","Voetencentrum Wender","nl",70,7009,0,0,"foot"],["77SqZBhX_ts","3 exercícios para melhorar o pé chato","VOLL TV","pt",310,6950,0,0,"foot"],["iEiKa_EzsRU","Artrose no quadril: 5 exercícios de pilates no sofá (≈17 min)","Patricia Bueno | Pilates","pt",997,6904,0,0,"hip"],["-qA2mALq1gU","Runner Exercises: Training the Patellar Tendon For PERFORMANCE","JP Gloria","en",166,6764,0,0,"knee"],["iK1UP56Twnw","Fysiotherapie en oefentherapie bij verstuikte of verzwikte enkel","KNGF Fysiotherapie","nl",132,6622,0,1,"ankle"],["N0KU4_9GKwA","膝の前が痛いときのストレッチ　ジャンパー膝　膝蓋腱炎","函館あかまつ通り整形外科クリニック","ja",207,6619,0,1,"knee"],["hkw6VYNQS8Q","脚踝弹响 预防崴脚 崴脚康复 滑囊炎 跟腱炎 足底筋膜炎训练合集，总有一个适合你","飞特那斯（Fitness Center）","zh",1216,6572,0,0,"ankle"],["JQAZOE7OZcY","肩こりに伴う頭痛向けストレッチ（約19分）","スギリハCH「歌体操・健康体操」","ja",1128,6515,0,0,"neck"],["npmzDzunZpo","Exercício para relaxar a mandíbula e diminuir dores da DTM","Dra. Luci França | DTM e Dor Orofacial","pt",333,6515,0,1,"jaw"],["sjfpzbaU4b0","Fai passare il dolore alla base del COLLO e la CEFALEA TENSIVA così","Camerani Osteopatia","it",559,6479,0,0,"neck"],["7qxLoP_dg58","Routine di esercizi per i piedi, ideale anche per piedi piatti e alluce valgo","Mat You Can | Corsi di Pilates e Yoga online","it",92,6406,0,0,"foot"],["4WhqaEECOAA","Foamroller oefening voor iliotibiale band syndroom/Lopersknie","Jason Pahl (Chiropractor Jason Pahl)","nl",190,6403,0,0,"knee"],["Tm1MuVM33sE","5 Exercices ÉQUILIBRE à faire chaque JOUR (Spécial SENIOR)","Sport Avec Julie","fr",1069,6400,0,0,"balance"],["qwvvSk-4Ms0","Top exercícios para melhorar a estabilidade do arco plantar","Rodrigo Zago Treinador","pt",71,6369,0,0,"foot"],["2sy5j2GSBMc","Houding verbeteren - correcte stahouding","PhysioExercise","nl",106,6319,0,1,"upperback"],["fESZPdgVrjQ","무지외반증 있을 때 꼭 풀어주세요! 장무지굴근 마사지건, 스트레칭 방법. 발가락 스트레칭","하늘병원","ko",421,6264,0,1,"foot"],["rF_P1Y0b4IY","Ischias","Voetencentrum Wender","nl",91,6235,0,0,"lowback"],["bdH__vmwFJs","手腕關節疼痛，1條毛巾反向擰，拉伸腱鞘，手腕輕鬆靈活【健康管理師李曉】","健康管理師李曉","zh",256,6158,0,0,"wrist"],["tpCwwZLpBr4","oefeningen om de pols te versterken","Fysiotherapie Rockanje","nl",169,6138,0,1,"wrist"],["mu3GeXRtxaY","Exercícios Para Bruxismo e Dor na ATM: Alivie a Dor no Maxilar e Relaxe a Mandíbula Agora!","Dentista do Bruxismo","pt",1017,6129,0,0,"jaw"],["nPA5uYzc9eU","러너스니인데… 달려도 된다고? (대퇴슬개동통증후군 2편)","닥터남_부상없이 달리기","ko",681,6066,0,0,"knee"],["PwoefjV4eHs","首こり・頭痛向けストレッチ（歯ぎしり・顎関節症の方も・約3分）","家トレTV","ja",178,6012,0,0,"jaw"],["lN_9Zhx7ZG4","Oefeningen tegen Ischias - Yoga tegen rugpijn, bekkenpijn,  bilpijn & beenpijn - Yoga voor beginners","Yoga Fitness Sport Senioren","nl",718,5991,0,0,"lowback"],["bxIijm9cALo","高爾夫球肘的拉伸（約3分鐘）","健康管理師李曉","zh",186,5722,0,0,"wrist"],["vRndfXEAsSg","Hielspoor is pijnlijk, maar je kunt er wat tegen doen","Voetentraining","nl",63,5593,0,0,"foot"],["jJhbAq2epNA","Fysiotherapie oefening: enkel op en neer bewegen","OLVG","nl",48,5549,0,1,"ankle"],["Db7wetdl9GE","Wat te Doen bij Ischias Oorzaken, Behandeling en Oefeningen bij Ischias","Lage Rugpijn Fysio","nl",362,5547,0,1,"lowback"],["1-LCm7wabZw","Herstel stretch runners knee","TrainExerciseRecover","en",122,5536,0,0,"knee"],["V4HdcDyrzO0","Oefeningen voor de achillespees |  Niveau 1","MMfysio","nl",174,5370,0,1,"ankle"],["3Cu21RkU9W8","下巴收缩运动","National University Hospital (NUH) Singapore","zh",138,5360,0,1,"jaw"],["Zlbcj2FMloM","Oefeningen voor sterke enkels - Negen Stappen (2024)","NKBV","nl",157,5240,0,0,"ankle"],["fxAuQ9U8aP0","跟腱炎的康復運動（約6分鐘）","UltiRehab","zh",342,5235,0,0,"ankle"],["-XwR1JzwCYo","Piede Piatto: 4 Semplici esercizi che possono esserti utili!","Kinetik Lab","it",104,5190,0,0,"foot"],["IdwB66vKntY","Melhor EXERCÍCIO pra quem tem ARTROSE de quadril!","Dr. David Gusmão | Quadril","pt",129,5183,0,1,"hip"],["CM1xZ-7CO_c","Pé Chato: A Verdade que Ninguém Te Conta (E Como Fortalecer)","Dr. Rodrigo Lopes - Fisioterapeuta","pt",421,5170,0,1,"foot"],["_OJ7bsh1Hbo","リハビリスタッフが解説【タオルギャザー】","野島整形外科内科","ja",139,5110,0,1,"foot"],["iTwlrmd6HEM","Oefeningen bij ischias (deel 1, ≈7 min)","Ruben Stonehart","nl",420,4971,0,0,"lowback"],["T_W9F9RdzbU","[명의 의학백과📖] 오십견에 좋은 운동","고대병원","ko",67,4931,0,1,"shoulder"],["irxoT58JyJk","Overpronation of the Foot? 4 Exercises to Strengthen Your Arches","Rehab Science","en",414,4909,1,1,"foot"],["gxeSljBlVJA","Comment corriger sa POSTURE | 3 EXERCICES EFFICACES","Préserver Son Dos","fr",384,4563,0,0,"upperback"],["HFkEm-E9JWo","Zo los je een jumpers knee op - 4 stappen die je thuis kan doen!","Kniepijnvrij","nl",1062,4473,2,0,"knee"],["yChKR3fh2ws","DAS hilft dir bei einer Kiefergelenksarthrose (einfache Übungen)","Stefanie Kapp - Kieferwissen","de",329,4398,0,0,"jaw"],["uw9HsoEPgog","Avoir un meilleur équilibre... et prévenir les chutes (pour soi ou un proche)","Denis Fortier","fr",526,4324,0,1,"balance"],["Kh31E9U2uHc","「足部肌群活化訓練」訓練足底三腳架功能，避免蘿蔔腿、足底筋膜炎的好訓練。","全人物理治療所","zh",144,4274,0,1,"foot"],["0eEUnO1ZZ6M","Spanning in je kaken?? Zo kom je er van je kaakklemmen af!","Praktijk Linda Barens","nl",175,4265,0,0,"jaw"],["LYVWYAlPwMQ","5 Powerful Bunion Exercises Nobody Does","Jessica Dudas","en",896,4258,0,0,"foot"],["hFrDvnAFmSY","頭痛・首肩向けのスワイショウ（脱力ストレッチ・約5分）","マサトレ〜スワイショウ、ストレッチ〜","ja",331,4222,0,0,"neck"],["ZtR2-rPeT_8","Voetoefening 18 voor Bevrijd je voetendag 24 mei","Voetentraining","nl",88,4181,0,0,"foot"],["LEQ0GPdfTbY","Exercício para Joanete","Ana de Paula","pt",168,3920,0,0,"foot"],["Ehnq-eQLBjE","발가락 운동만 해서는 평발이 교정되지 않습니다 #평발기능성운동 #아치살리는운동","데스런 윤현용의 기능성운동","ko",399,3799,0,0,"foot"],["I6hdXbHq_B0","Guia Completo do PÉ CHATO: Exercícios, Dicas e Mitos!","Isabella Campos","pt",574,3763,0,0,"foot"],["9foQ_sTzX3M","무릎 통증의 숨은 범인, 엄지발가락이었다ㅣ무지외반증 걷기 훈련 하는 법ㅣ#귀하신몸","EBS","ko",311,3711,0,0,"foot"],["VT6kB8njHsc","YOGA TEGEN HOOFDPIJN, NEKPIJN EN MIGRAINE - Ontspannende oefeningen voor minder stress","GEZOND MET YOGA","nl",305,3695,0,0,"neck"],["PDPPeGXPq8c","ジャンパー膝（膝蓋腱炎）のストレッチ（約10分）","函館あかまつ通り整形外科クリニック","ja",612,3616,0,1,"knee"],["EDikXYicNYQ","Artrose no Quadril: Os Exercícios Que Você Deve Evitar e os Que Protegem a Articulação","André Albuquerque - Biomecânica","pt",747,3596,0,0,"hip"],["aTXzRlSYDjc","STRETCHING voor je onderlichaam: soepele benen en minder rugpijn voor 60-plussers (15 min)","Bewegen met Bart: Oefeningen, ook voor 60-plussers","nl",1149,3587,0,0,"mobility"],["LRdURWXIKDA","Last van hielspoor? Dit zijn 4 oefeningen die vaak helpen.","Daan Driebeek","nl",397,3559,0,0,"foot"],["rBoJGY-TiVA","Holvoet en platvoet","Voetentraining","nl",431,3491,0,0,"foot"],["pgNot6-1QEs","【土踏まずの作り方の重要ポイント５選】「扁平足」「外反母趾」に繋がる足のアーチ！「土踏まず」を作るために必要なポイント５選！【愛媛県松山市　ピラティス・整体】","薬師寺偲 【理学療法士・ピラティス】","ja",586,3453,0,1,"foot"],["W9Gx6sT-W1A","How to Do Diaphragmatic Breathing: A Guide from Physical Therapists","Hinge Health","en",79,3437,0,0,"breathing"],["Ry7vsUGQwx0","下腿三頭筋のトレーニング（アキレス腱・むくみ向け・約9分）","もりっくチャンネル","ja",563,3395,1,0,"ankle"],["WUSu0VPaIQM","足指の体操（約13分）","ウェルネスジム山王","ja",771,3334,0,0,"foot"],["dFWC4BWc6Ic","外反母趾向けのエクササイズ（約4分）","MBT恵比寿コア","ja",250,3330,0,0,"foot"],["qbgT_AfwzNc","Rekoefening achillespees Alfredson's protocol met RondOm Podotherapeuten","Rondom","nl",98,3187,0,0,"ankle"],["vMrrNw6qxoM","더 빨리 알았으면 좋았을 무릎 통증 예방 방법 ｜러닝 무릎 통증 러너스니 예방 보강운동 스트레칭","러닝버디 [ 러닝보강운동 & 부상예방   ]","ko",1166,3061,0,0,"knee"],["2jat48JBTA0","Voetboog Verstevigen - Oefeningen & Tips","Victor Mooren","nl",138,3014,0,0,"foot"],["6S1veoU2GlI","Otimize a Reabilitação: Descubra a Carga Ideal no Tendão Patelar","Fisio em Ortopedia","pt",373,2963,0,1,"knee"],["YM1MuhwjeJ0","좌골신경통 운동 (약 6분)","리봄 - REBOM","ko",335,2957,0,0,"lowback"],["l_sOW0_0K9k","무지외반증 운동. 무지외반증 마사지 스트레칭까지","하늘병원","ko",473,2948,0,1,"foot"],["dqGFPaJgY2Q","一张嘴就“咔哒”弹响？颞下颌关节紊乱别不重视，老师教你调理","郭占青官方频道 GuoZhanQing Official","zh",262,2946,0,0,"jaw"],["sTv3S_3a9KA","Exercise posture break for office workers","ChoosePT","en",582,2941,0,1,"upperback"],["dNdLpcqxtgs","子どものオスグッド向けストレッチ（3選・約9分）","歩行ケアプロジェクト【城東整骨院】","ja",518,2891,0,0,"knee"],["Hze3gEeIA_Q","발과 하지 정렬·근력 동작 (약 3분)","한님쌤 필라테스","ko",161,2850,0,0,"foot"],["W4ebASLmSAk","Pé chato ou pé plano: 3 movimentos para melhorar","Kelly Lemos | Dor Crônica","pt",591,2821,0,0,"foot"],["a2cUyJ3vtvQ","Doorgezakte voorvoet? Probeer deze voetmassages eens!","Voetentraining","nl",88,2816,0,0,"foot"],["NxZ8jQ7XT9M","Alongamento da ATM | exercício para relaxar a mandíbula","Mandibulare | Exercícios para ATM","pt",182,2707,0,0,"jaw"],["6_r4LllfKlU","Scheenbeenspieren trainen! Verminder je JUMPERS KNEE en het PATELLOFEMORAAL PIJNSYNDROOM","Kniepijnvrij","nl",189,2673,2,0,"knee"],["GrkQfnt_XIo","Ejercicios ✅ para descomprimir tu mandíbula (ATM y bruxismo) 🏠en casa","Clínica Dental DEN Barcelona","es",57,2656,0,0,"jaw"],["0xzb1P1gebA","러너스니 무릎통증 딱 3가지만 체크하세요","무릎통증 근본치료","ko",399,2627,0,0,"knee"],["SDkOvxL-EFM","150 - TFCC oefeningen pols / triangulair fibrocartilagineus complex post operatief","RevaR Kinesitherapie / Osteopathie / Sportreva","nl",426,2599,0,0,"wrist"],["ZbT_XLjkBvA","腕管綜合症│DIY 教室","大英治療所 DIY Physio","zh",493,2583,0,1,"wrist"],["l-KBjyTa3g4","顳顎關節的4個動作（約8分鐘）","悉尼脊医Xin","zh",460,2512,0,0,"jaw"],["QFfcvdsiLck","오십견 관련 스트레칭 3가지 (약 5분)","서재곤링커병원","ko",299,2508,0,1,"shoulder"],["c6UmAfqncKg","발 아치가 살아나는 운동 #맨발걷기에 참 좋습니다","행복한의사 김정훈의 건강이야기","ko",162,2451,0,0,"foot"],["ih2a2YWYlSc","Isometrische oefening voor de achillespees","FitenGezond","nl",65,2394,0,0,"ankle"],["qh2439CKOHE","Epicondilite (gomito del tennista) - ECCO COME RISOLVERLO!","FISIOSOCIAL","it",514,2390,0,1,"wrist"],["7trz2nz0Qhs","Oefeningen bij Hoofdpijn","Fysiotherapie Van Gerven","nl",257,2305,0,1,"neck"],["TufnTRQBLDs","[발질환, 무엇이든 물어보세요] 발근력운동, 가장중요한  발재활운동","이우천","ko",542,2259,0,0,"foot"],["H9FkcnXHWFE","Oefening 2 kaak fysiotherapie Medisports","Medisports Etten-Leur","nl",84,2248,0,0,"jaw"],["EDn_HSSkEBw","소아 평발 교정, 집에서 할 수 있는 교정운동 5가지","바로서구병원","ko",247,2140,0,1,"foot"],["jf1HH_oiRk8","[서울나우병원] 무지외반증에 도움되는 운동 3가지~!","서울나우병원 SEOULNOWMEDICAL","ko",150,2082,0,1,"foot"],["5sGt55QTu3E","小腿後側一直痛？別拖！跟腱發炎、緊繃｜中醫教你自救","火金姑的旅程","zh",201,2027,0,0,"ankle"],["uW9ec43svKU","TENDINITE PATELAR: Tratamento que funciona para voltar a treinar sem dor!","Dra Lorena Morais | Ortopedista","pt",364,1902,0,1,"knee"],["jnzwZlrjWuY","頸源性頭痛的說明與運動（約7分鐘）","悉尼脊医Xin","zh",434,1899,0,0,"neck"],["7tThyIEeoxo","外反母趾のセルフケアとトレーニング（約19分）","ロペス社交ダンスチャンネル","ja",1119,1850,0,0,"foot"],["1vAog0yCVbA","Übungen bei Spannungskopfschmerzen (≈9 min)","Dr. Peter Poeckh","de",530,1829,0,1,"neck"],["U56LCpS7sXU","좌골신경통 운동 (단계별, 약 6분)","물리치료사 영샘","ko",389,1828,0,1,"lowback"],["LqPWThL2dps","髕腱炎的自我檢查與運動（約4分鐘）","运动康复陈老师","zh",266,1802,0,0,"knee"],["8BdvN_jDn4w","Lopersknie – itbs oefeningen inclusief rekoefeningen 😣   BLACKROLL®","BLACKROLL® Nederland & België","nl",1636,1756,1,0,"knee"],["pKFeJz63A_s","Goedzorg - Cervicogene hoofdpijn","GoedZorg Fysiotherapie IJsselmuiden & Kampen","nl",65,1750,0,1,"neck"],["IEIkze8K7dY","Simpele oefeningen tegen polsklachten - Soepel Krachtige polsen & handen  Sporten Bewegen Met Vera","Yoga Fitness Sport Senioren","nl",180,1718,1,0,"wrist"],["ZR6rhUuhwtc","手掌支撐時的手腕疼痛說明（約8分鐘）","David Miao | 金剛熊說康復","zh",483,1709,0,0,"wrist"],["SmTFt2CjHw8","Flossen Medianus zenuw bij Carpaal tunnel syndroom klachten","chiropractie Daams","nl",112,1625,0,0,"wrist"],["i5TOVDFNXec","Gli esercizi per il piede piatto","Teleclub","it",101,1605,0,0,"foot"],["P_hWAkAHu8M","Course à Pied avec Pieds Plats : Exercices et Conseils🏃‍♂️🦶💪","Gilou t’as mal où ?","fr",426,1558,0,0,"foot"],["UoSFr06fQ30","FitTime睿健时代 【肌肉激活】07髂胫束拉伸","FitTime睿健时代-官方频道","zh",69,1533,0,0,"knee"],["cLMeUYAinuU","【すぐやって】緊張性頭痛におこなうべき簡単な運動2選","日本徒手医学リハビリテーション協会","ja",262,1532,0,0,"neck"],["QIWU2VV4n4o","Toe spread- BYU foot strength study","Byufootstrengthstudy","en",11,1494,0,0,"foot"],["FmVNLWenxiI","Spanningshoofdpijn","GoedZorg Fysiotherapie IJsselmuiden & Kampen","nl",93,1447,0,1,"neck"],["ggcj0IrKD34","Tendinite Patelar: Exercícios Certos, Erros Comuns e Como Voltar ao Treino [Ortopedista Explica]","Dr. Oliver Ulson","pt",960,1425,0,1,"knee"],["vEwGa3xQPC0","【顎関節症と不良姿勢の関係性】「顎関節が痛い・音が鳴る」「口が開かない」！顎関節の動きの仕組みと不良姿勢によって顎関節が障害されるメカニズムを理学療法士が解説【運動療法/ピラティス/顎関節】","薬師寺偲 【理学療法士・ピラティス】","ja",466,1300,0,1,"jaw"],["v6gQPIqJdQI","Hoofdpijn door stress, overspanning of burn-out? 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Stop met deze fout voordat u aan een operatie denkt!","Fysio Vriend","nl",806,52,0,1,"foot"],["cA7zVrmXyvc","睡前圓肩駝背動作（6個・約4分鐘）","HappyKate","zh",210,48,0,0,"upperback"],["dJ09BMtVmxg","1个动作，练习松跟腱，疏通经络，轻松下蹲，还能塑造腿部线条","两分钟养生","zh",102,47,0,0,"ankle"],["0BrTrr3SaVU","腕管綜合症的伸展（約2分鐘）","Gyana Rashmi Chan","zh",106,35,0,0,"wrist"],["9oOWrEYMTe4","彈力帶腳趾練習（拇外翻・扁平足向・約2分鐘）","JALU","zh",92,32,0,0,"foot"],["oRqehRWfn3M","2 脚趾筋膜牵拉训练 Toe Fascia Traction Training","Angel Qi","zh",222,26,0,0,"foot"],["8oYbskdOIOo","顳下頜關節的練習（約6分鐘）","Sun Dentistry","zh",337,20,0,0,"jaw"],["GTpwTBsp7kY","本期视频涵盖了5种常见的膝盖疼痛类型及其康复训练方法。包括髌骨软化、髌腱炎、髂胫束紧张、半月板损伤、内侧副韧带损伤，以及鹅掌腱炎。……膝关节疼痛 运动康复 半月板损伤 髌腱炎","刘正方","zh",258,19,0,0,"knee"],["bJwWVagUIlk","43拆解训练：大脚趾根的钻石力量（附足内外翻矫正性训练）","Empowered Eris ","zh",449,15,0,0,"foot"],["wYGTSvpCGTw","髕腱炎的3個方法（約3分鐘）","Fudada","zh",168,4,0,0,"knee"],["pAplCuIidC8","#运动康复 #足弓塌陷 #扁平足 #拇外翻","丛老师运动康复","zh",171,1,0,0,"foot"]],"order":["katakori","neckpain","shoulderpain","lowbackpain","sciatica","posture","headache","hippain","kneeoa","runnersknee","anklesprain","achilles","plantar","bunion","flatfoot","toes","elbow","wristpain","carpal","tmj","breathing","balance","stiff"],"sym":{"katakori":{"r":"upperback","top":{"ja":["A22Qhp6APt8","bzGMeDoGpeA","NwleJdbAxCs","sT8EezaEsmU","I1oLy06PcfI","ZTWbD42iQv0","p7CwDK0rvqc","JJQHOhB9pf4","WXWVBL92ZBo","xlsI1LAnMRk"],"en":["X3-gKPNyrTA","s-7lyvblFNI","SedzswEwpPw","4vTJHUDB5ak","ekLJMzJWZU4","t-1Z2ZYpmt0","T64es5lGZr8","vO0U405XKDY","MwPx7NvDXyc","4bRmTmd9lmM"],"nl":["TlJAFLMKmtQ","DafEd9k4zNM","6OMrCEQfCCk","4usbF-6pUQE","2tR6csYslq8","Bb9UTiKQQV8","KwDwfu48EgI","2C81ED-SZC4","seAYbVCNdOc","hW7wqAngPhM"],"de":["Nwg5j55gicI","6CxOSicx_Wc","WOb82ta2P_8","B0QFlk14T1A","jnC2Bh5G1tM","VL86Wl24FIs","FrEr9XeZEkU","php8IpmA6-Y","j3YZ1Yoaeaw","TfCZDedRHYI"],"fr":["K-ngRnPLzbw","WSPCe40IDpg","P3KlEjgagVA","QQseo9mM-jQ","u9JpPQi55ls","kWBXgZgOB_M","vaq4B5Gbu8U","8n26mOASxAA","N1XRI0zKMu4","_lzi0E9JSOs"],"es":["RPkjCrCtCkY","aOW9fND3lFc","pKpgmqexAjM","kDRqH6ed6Vg","w4H0N_h_G9U","9peYfgFpcWQ","NEqp5YXLhs8","stQ4yI44Law","LTkL3IaV8Go","AeRKB-0Xjns"],"pt":["VrxvrN-YRZc","aCtA5hG3vqA","P0ZqAjxxMiY","H3LH3vDxVsc","ZXNjvrlZhDc","bzT9fetrKkc","gRkCupUPR5s","ZSwuReFhLLk","Jk3zIZhUUig","VCxpYT897mo"],"it":["cDHQGVU5Tsw","iZZbUkzTqtg","CTRhobSD4JY","iOYRU-1paqg","Q7CghUNdjWw","t7k3eGlSKHg","7Inj8o2G5r8","BSLMN8KFiJE","WLzkaV0ZB2o","Wbrx-OGY0QA"],"zh":["Z31EmalIswM","Rbl-MlJb5lA","Weg7ZT1L3uE","P6Y2V8kgy20","DyWJdV-Hz88","MwHCEoOSs1E","RlVkJX0k63E","kGHLpF7OmHk","gkLzL9rr-bo","4_IEhwWfSAs"],"ko":["kvE_1FIJusM","FMOISIlhLEY","EGGe07oYRkU","5r8c37p7Hew","CkSLkHSdJjA","UH9sZnQLu6I","bf4BB01XEFQ","SZpAdC0_6-g","H1RdcOR_rbY","auczHg2Qh70"]},"name":{"ja":"肩こり","en":"Stiff neck & shoulders","nl":"Stijve nek en schouders","de":"Nacken- und Schulterverspannung","fr":"Raideur nuque et épaules","es":"Tensión de cuello y hombros","pt":"Tensão no pescoço e ombros","it":"Tensione a collo e spalle","zh":"肩颈僵硬","ko":"어깨 결림","tr":"Boyun ve omuz gerginliği","pl":"Napięcie karku i barków","ar":"تيبّس الرقبة والكتفين"},"expl":{"ja":"首から肩、背中の上のほうにかけて、重さやこわばりを感じる状態。長時間同じ姿勢が続いたあとに感じやすいと言われます。","en":"A feeling of heaviness or tightness from the neck across the shoulders and upper back, often noticed after long periods in one position.","nl":"Een gevoel van zwaarte of stijfheid van de nek over de schouders tot in de bovenrug, dat je vaak merkt na lange tijd in dezelfde houding."},"syn":"肩が重い 肩が凝る 肩がこる こり かたこり 首こり stiff shoulders tight shoulders knots shoulder tension nekklachten schouderklachten verspannen schouders Verspannung Nackenverspannung épaules tendues contracture contractura hombros cargados ombros tensos spalle contratte 肩膀酸痛 肩颈酸痛 어깨뭉침 승모근 omuz tutulması spięte barki"},"neckpain":{"r":"neck","top":{"ja":["bzGMeDoGpeA","Pwn3PZZ9754","KRNc28DtFNM","-257IP069Zw","AdM_77SKX0c","t4EaoXBnPyE","p4C0M-jArHQ","p7CwDK0rvqc","_brVkmvCHq4","h9nV7m_swCk"],"en":["X3-gKPNyrTA","s-7lyvblFNI","4vTJHUDB5ak","Q12nIfVCpdU","was4RtzpfJs","ekLJMzJWZU4","iYzo8utN0u0","T64es5lGZr8","sr3hW43i9tg","Wsb78V2UYVA"],"nl":["TlJAFLMKmtQ","DafEd9k4zNM","6OMrCEQfCCk","6oMjaDGfGd4","2tR6csYslq8","Bb9UTiKQQV8","KwDwfu48EgI","2C81ED-SZC4","e3XeLLAc9SE","G4H29ysPggw"],"de":["Nwg5j55gicI","6CxOSicx_Wc","B0QFlk14T1A","jnC2Bh5G1tM","VL86Wl24FIs","php8IpmA6-Y","j3YZ1Yoaeaw","Zk8xPVw6Xb8","XsXDpkBbQ-8","3NzW-EmSwso"],"fr":["K-ngRnPLzbw","bWZntwKgFjU","u9JpPQi55ls","kWBXgZgOB_M","DYiVsV8xi2s","N1XRI0zKMu4","_lzi0E9JSOs","O1dg9y00zQ8","78JYHoEL0Qk","NB9m0Rg30uc"],"es":["RPkjCrCtCkY","pQaGdQnn02c","pKpgmqexAjM","KgajYrbUCew","bYmjZm__BhY","w4H0N_h_G9U","NEqp5YXLhs8","sAVrW3jRUt0","0C_pDyMTZSM","aflZcgqVFfQ"],"pt":["VrxvrN-YRZc","tH4GSDLePcA","AWuKthPmcNs","H3LH3vDxVsc","9sLcLAlUDlE","dS_U3vKRb9Q","e325ERSahF8","FG_NNJz67m0","bzT9fetrKkc","VCxpYT897mo"],"it":["cDHQGVU5Tsw","vSOPpERV2j0","iOYRU-1paqg","Q7CghUNdjWw","cXhe7coI3R4","St6jj-cS3oA","IEyfz7V_lcQ","oKRhv1N52NE","bWLatXoV3PY","Bf4wMAB_lkE"],"zh":["Z31EmalIswM","Rbl-MlJb5lA","crrT54lYgzQ","MwHCEoOSs1E","TdjBhvvoGw0","RlVkJX0k63E","kGHLpF7OmHk","gkLzL9rr-bo","oVGQzhuj4D4","dxmkCUxj91E"],"ko":["FMOISIlhLEY","vIX7datlPqI","kgCj8UUEWjU","5r8c37p7Hew","OYzPufYzDbY","CkSLkHSdJjA","UH9sZnQLu6I","XF6S87F3jYo","Xrz-CZdQLLE","rliMW5J9Qnc"]},"name":{"ja":"首の痛み","en":"Neck pain","nl":"Nekpijn","de":"Nackenschmerzen","fr":"Douleur cervicale","es":"Dolor de cuello","pt":"Dor no pescoço","it":"Dolore al collo","zh":"颈部疼痛","ko":"목 통증","tr":"Boyun ağrısı","pl":"Ból szyi","ar":"ألم الرقبة"},"expl":{"ja":"首の痛みやこわばり。寝違えのように急に起こるものや、長く続くものがあります。多くは軽いもので、少しずつ動かすことが勧められることが多いです。","en":"Pain or stiffness in the neck. It can come on suddenly, as after sleeping awkwardly, or last longer. Most neck pain is not serious, and gentle movement is commonly advised.","nl":"Pijn of stijfheid in de nek. Het kan plotseling ontstaan, bijvoorbeeld na ongemakkelijk slapen, of langer aanhouden. De meeste nekpijn is niet ernstig, en rustige beweging wordt vaak aangeraden."},"syn":"首が痛い 寝違え 首がまわらない stiff neck crick in neck whiplash stijve nek Nackenschmerz torticolis tortícolis torcicollo 落枕 脖子痛 목결림 거북목 boyun tutulması sztywny kark"},"shoulderpain":{"r":"shoulder","top":{"ja":["aThND_7USME","0hKERihjbPU","bYejIbRcGtU","CWKwqI1aeFE","Z9BHizmBBUg","rge_z12R4no","YHXIlq0NAUM","J-5XJyO1rkY","826hnTF4EK8","uWlX6l5tiG4"],"en":["IXf8N9tb88c","DzSwJHdP8ek","wT8gPa-6B-c","1Wy8jh4QQH8","SV7exHYLVHU","70UxCj6AoPo","AMqT-3l0I6k","xXsUexaQEp0","Y3NeT7hgjmE","hd5TY9c1dLE"],"nl":["lyt3suVWs6c","e-hrKFFya_Y","Bb9UTiKQQV8","2z_wZMfzYdY","N3xgTkTTZV8","kxC6qFlu2Xs","JwF30J76xHY","-KcJo-maTzQ","pjC801r2HMM","4oHNYvRJekA"],"de":["6CxOSicx_Wc","WOb82ta2P_8","H2BxhDdp7OE","php8IpmA6-Y","HbtVAK_q9sU","m7kgn5gcz78","Zk8xPVw6Xb8","MISXs4ROrtI","czr7VkhzGrY","IkRIak5rKm4"],"fr":["bQHZezu6HCU","UPfNGf_ePVw","xTdLkB4qlyM","ucMg0DdWfHo","YR5WlcSp8yo","YfXG8ClMVBo","Zdx40BAGcxo","B-4cbN1p9vk","QNQ8h6uUjeI","7Ujm5dX5FCs"],"es":["GIUow-xGDaU","QLzjnnAGFrk","8T8QdhQ1I8M","ZyOnnBnRu2g","EhTbzoO_hrw","LJ1Gy1RKG-I","7Ihq1kIBt1U","vBahZrvg6Vs","Wo7LHQFWyc4","A7UdRrF5TGI"],"pt":["gdLlD7rrmrw","UzB7--r7DdQ","3iPNUAgFVKI","ft1cNxUTHOA","l4Tyigk0e48","_MDrWXeUYkI","Vlq2lBlrauo","xmN32nZb-XM","_37QiFQitUM","wiaE86yo5K8"],"it":["Hqdsg-AqjyU","R1fWch23oho","OPABNU8HjTs","Wbrx-OGY0QA","nyuyxAfi1BU","WkFNexN4IFM","qhZbAUozjf4","4qqD7beSepc","eyDIuWXEkoM","G8y24e0Xs9Q"],"zh":["Z31EmalIswM","Weg7ZT1L3uE","P6Y2V8kgy20","DyWJdV-Hz88","N6x9eTVlP7c","zsIBozus5I4","OK6vjIzzUM0","Aqpd3P2MB8g","Urq21AH9EJI","gkLzL9rr-bo"],"ko":["vTO1Iym8Neg","YvmFpomiiv4","KB5mXxOFIcg","--J12rFDBeM","m5Hex7SPyHc","L9T7doFPcCs","fESP6lrwGaU","z1IJvfqeUYs","T_W9F9RdzbU","QFfcvdsiLck"]},"name":{"ja":"肩が上がらない・肩の痛み","en":"Shoulder pain & stiffness","nl":"Schouderpijn en stijve schouder","de":"Frozen Shoulder und Schulterschmerzen","fr":"Capsulite et douleur d’épaule","es":"Hombro congelado y dolor de hombro","pt":"Ombro congelado e dor no ombro","it":"Spalla congelata e dolore alla spalla","zh":"肩周炎・肩痛","ko":"오십견·어깨 통증","tr":"Donuk omuz ve omuz ağrısı","pl":"Zamrożony bark i ból barku","ar":"تيبّس الكتف وألم الكتف"},"expl":{"ja":"肩の痛みや、腕が上がりにくい状態。「五十肩」と呼ばれる、肩の動きが少しずつ硬くなる状態もここに含めています。原因はさまざまです。","en":"Shoulder pain or difficulty lifting the arm, including frozen shoulder, where the shoulder gradually becomes stiff. There are many possible causes.","nl":"Schouderpijn of moeite om de arm te heffen, inclusief een ‘bevroren schouder’, waarbij de schouder geleidelijk stijver wordt. Er zijn veel mogelijke oorzaken."},"syn":"四十肩 肩が上がらない 腕が上がらない 肩が痛い frozen shoulder rotator cuff impingement can't lift arm schouderpijn Schulterschmerz Kalkschulter épaule capsulite hombro manguito ombro bursite spalla 五十肩 肩痛 举手痛 어깨아픔 회전근개 omuz ağrısı bark 五十肩・肩の痛み Frozen shoulder & shoulder pain Frozen shoulder en schouderpijn"},"lowbackpain":{"r":"lowback","top":{"ja":["zCHw2fWcnw4","p6kIUBFCnV0","F0nFI0X9NSc","yPp3IKs1Odo","eQ03wzDG0wo","anHktHYc3cA","sSvjjJSDSyo","rGrN6T7yZtM","kfOcai3ugUE","koelvnexy3g"],"en":["2eA2Koq6pTI","XeXz8fIZDCE","HzXkMnvqojE","_lT5Cd4cDTc","DxIeqiyYZkQ","b4ZnvU3QkRM","7V-EbW-DmN0","WO1a3pWJiz0","sgO7BK6fxK4","OWERjHZbfmY"],"nl":["JDILDKXCOGM","7XOZdlpUTZc","L500BT8g-Zk","ipJeBTMm38U","HmTTKOvEYpE","1H_8Enm54JU","MIsBSKwzDO8","Bl7_ICn-QMo","aGrZZ-_N6c0","GAwPIPWYFPQ"],"de":["p3Q_L90be2s","Hwjqpbh7gYo","Bm1vdZHbZnQ","hB7ob9X5BGc","1NqIoP0a4Qs","AJWNMy4qcD8","Z7Y3Kyv9Msk","FrEr9XeZEkU","lMh5_23uMKo","4iUHmctETK0"],"fr":["XHJuSzuTy2Q","KanWzoRHyXA","rvmYEugbUM8","lo0OE1OaE_g","UVr_1Ldh4Hw","o4oqnl1dveU","M3bgmrqpHfA","-Qu9xEAZLJ0","twf4e-EC2e4","PjxWdr9Vf1M"],"es":["u-0M2Cb-jrw","NtT1P6tu8yY","BeC6D67E9q0","FVTsCZ1P_8M","XX3aVfmtZWU","fAe3flSji_A","KGyeu4h7CwY","hbK3bLbk3bI","sqFqucIdVGk","75PNUYMsXLs"],"pt":["fGmUKcZQBOQ","QEzj6OMR3t8","ZLGFXLunQc0","L_GOW5FO84c","kPaLYolpN7w","Kbhwlr50jVo","u6LAW08hKZ4","Vi2zmrewZyw","ewyc1Df69z4","kpGcBev6DPY"],"it":["E8AgyFoXqJM","TF3do7fC1Y4","x9PeS3urXYE","WkveGKIyS6E","9jc6yjkqaW0","bSYptDRh0VA","r1fE6ADwv5M","ikRVmEwycKA","XlAMy1P6eXg","PlmqMyWtwp4"],"zh":["KlywCH-AqtA","ns5DvlBr0AY","TQbdIEoHBB4","J8USTnYYJPk","cfqVYOHE0Sk","oWsaA7CwvW0","-5nUYwefK8o","tzmfEgr8eqI","5ijTwo2wqwM","W-BKkDUHv9s"],"ko":["FJ2DWFN5IsA","zyP8d2O5uuc","QhRcs9d2Y9E","cTG-ZcR2rrY","H06zAcHqjYU","JZ3CpjXgGAo","IzRcGu16qks","E-F6jx2BGyQ","o0rCwgtBIPM","nCma-QFz6PA"]},"name":{"ja":"腰痛","en":"Low back pain","nl":"Lage rugpijn","de":"Rückenschmerzen (unterer Rücken)","fr":"Lombalgie","es":"Dolor lumbar","pt":"Dor lombar","it":"Mal di schiena lombare","zh":"腰痛","ko":"허리 통증","tr":"Bel ağrısı","pl":"Ból krzyża","ar":"ألم أسفل الظهر"},"expl":{"ja":"腰の痛み。多くははっきりした原因が特定できないもので、安静にしすぎず、できる範囲で動くことが勧められることが多いです。","en":"Pain in the lower back. Most low back pain has no single identifiable cause, and staying as active as you can is usually recommended over long rest.","nl":"Pijn in de onderrug. Bij de meeste lagerugpijn is er geen enkele duidelijk aanwijsbare oorzaak. Zo actief mogelijk blijven wordt meestal aangeraden, eerder dan langdurig rusten."},"syn":"ぎっくり腰 腰が痛い 腰が重い back pain lower back ache lumbago rugpijn hernia Hexenschuss Rückenschmerz mal de dos lumbago dolor de espalda dor nas costas mal di schiena 闪腰 腰酸 허리아픔 디스크 bel fıtığı ból pleców"},"sciatica":{"r":"lowback","top":{"ja":["rk0PpyKLAYE","amB64a3_NOk","gp2YvMCA4yU","4SdTYSkGVAc","Wsx9nFNm_BY","8JjwS8vCdaw","knmfbtyY0VI","ZcEa8LvICto","keClO20MRFE","VJQoitkrv5k"],"en":["8YXglW9kvH4","G5h0jkoBFbI","OYOShqd64xo","-MRj3ukHUaM","AkgxIT2z0js","pGX1SRyAa14","PglpDRkwuB0","yCMKLAapauM","MoOfil8Z6ks","rRzBPkTg5N0"],"nl":["agfxRJgrA3I","InPzLusK32Q","pU6foKmnkMw","hFUy0WaaPKQ","rF_P1Y0b4IY","lN_9Zhx7ZG4","Db7wetdl9GE","iTwlrmd6HEM","uqEAUaHFQFU","Y3Zu-5hK_IE"],"de":["Q2lVY2OCLD0","u6xpIRfTXyc","Qo0mI6L3wQA","T8AtygWm-eI","mlzXk3E9QRc","IyQamS-XhRQ","vj2saD3ggk4","T18VJ5tnUpE","UFwd5_tVQmE","M5DhNCYahNQ"],"fr":["ME6MTNVVABw","UO8FiFG5nfc","59jMUflgseA","rVVB3WDDfsk","446wlmx-n90","bzPQ87ux4KI","6HSo7y_Xyig","LyCnsBa9p2A","4R18ZseK0q0","RYPnkakPiHk"],"es":["NtT1P6tu8yY","K9Sb72fkn_M","Dz6rLv5pt5Y","Sps4utiIs8o","88xWv4nxNpI","oqihm3bNVfs","98BewwNB0kI","HqrsseAQx4U","wjHM7muBCd8","2aayk7vx5ww"],"pt":["2kOFJFlOuIg","a_qDI0zHM2A","LUUSpkWTkuw","6MCuXYVuNEY","0BKdR7lfhBs","BWQX0fuBuZ8","DYhlXlp24qs","srYaDsMUI9s","gFkMU1Iturw","0hrd6wLwCRI"],"it":["x9PeS3urXYE","bSYptDRh0VA","gCkWDOJFpuc","tN6x9L7lFaM","fRshYTeK8Ts","m_juLxjQt3w","RaWY3SD9wnw","ywcK_rnARGU","OXVSRhkRLHU","EY_yp8eQJwM"],"zh":["yCbUO6YWOoY","su4DeQXctIQ","JfcwmJM6xc4","LrScfdCqeuo","lhKTzR-ZcR8","UDEBr43Mm8Y","fNCWxK_a6aQ","qoHpgp7BhMs","GbrehIUFB60","6vCingQ-bdQ"],"ko":["92Hb4MZz0IM","kD71MofK7ro","tKohb6MWs0k","k2ZQBPldXV4","IIHE6NLRi4c","popVlzVLTNc","LHgPRtfpyeg","_RGb2AQkxX4","YM1MuhwjeJ0","U56LCpS7sXU"]},"name":{"ja":"お尻から脚への痛み・しびれ","en":"Pain or tingling down the leg","nl":"Uitstralende pijn in het been","de":"Ischias","fr":"Sciatique","es":"Ciática","pt":"Ciática","it":"Sciatica","zh":"坐骨神经痛","ko":"좌골신경통","tr":"Siyatik","pl":"Rwa kulszowa","ar":"عرق النسا"},"expl":{"ja":"お尻から脚にかけて、痛みやしびれが広がる状態。腰の神経が刺激されて起こるとされます。","en":"Pain or tingling that spreads from the buttock down the leg, thought to come from irritation of a nerve in the lower back.","nl":"Pijn of tintelingen die vanuit de bil naar het been uitstralen. Men gaat ervan uit dat dit komt door prikkeling van een zenuw in de onderrug."},"syn":"お尻から脚がしびれる 脚のしびれ ヘルニア piriformis leg numbness pinched nerve uitstraling been Ischiasnerv nerf sciatique nervio ciático nervo ciático nervo sciatico 梨状肌 腿麻 다리저림 허리디스크 siyatik kulszowy 坐骨神経痛 Sciatica Ischias"},"posture":{"r":"upperback","top":{"ja":["aSrdZ4aNRmg","sT8EezaEsmU","GICbPqRVfvY","OTM_K1RDXK0","F-gckqTmuTw","hMB3bzyoBVo","izTZcCZ_274","Yv4g6LovACc","hhr3HeWskv8","EA58LYCizpM"],"en":["8KiSvKx2SpM","Qx3SMxgUQnY"],"nl":["YdE2G0QTj2A","hKy74G6G1CU","2mOXrXuS5EY","yrLh7N9aG44","2AgOJNkX8pk","ef-Iy7kulGU","oK5PtUf5tZk","2sy5j2GSBMc","XwWjQT_adVU","aSiwQuagW1I"],"de":["MErc15tjwLo","DiCDvFX0H0Y","7qbcaFROz-0","kkdot4ggwPg","g9xYbqSBtTo","F_efxYDtnh4","NEDbawIk84I","H6Bt13jzORs","rFO-76Mj7Qg","YrJ5BvkbrAg"],"fr":["mjoZtMLYpQg","lMjRycVCSpA","PzqCmFhT-wk","4HtgQjd1o7g","gxeSljBlVJA"],"es":["gn0A2j3PYJs","dWvE_jY0iXA","l5IX0u-siJ8","PEqDsfSNNVs","QvJ9nBd970Y","xf6xBcUY8wU","vxETk7Q3QOo","BDAV-QHWW_Q","TPmxJUeempA","3zIpO_7bch0"],"pt":["OmHKAc3wF8I","vHpX3ZbK5cU","LHK-vERguGM","b3KMvcVHCAo","7PQ2IHTQ7Wg","_9Bd3NBbOmo","45kpTqBej2A","NFDpQ0S2gLU","isM9Y0S9TQY","AnBlZBPXTVs"],"it":["54nYnuWUpJ8","KaEr5QzVrBk","KEzrp8cHOdo","WkveGKIyS6E","tisaSQq2MXc","Lzt4AipcyY4","RU3Dtwyes_Q","sDS5KQssV0g","3O2FcTY0gk0","lq2hxe24f0w"],"zh":["bON909Ls9ZE","u_JVGAGk4ec","iJ7Xu7TLOvk","cA7zVrmXyvc"],"ko":["sdkHMA8I0Pc","kvE_1FIJusM","vIX7datlPqI","IsCk4-b-c2E","5r8c37p7Hew","UH9sZnQLu6I","crSzrdQ5iLE","U5jPJEHNFQg","SZpAdC0_6-g","k7L5T_I28hY"]},"name":{"ja":"猫背・姿勢","en":"Posture","nl":"Houding","de":"Haltung","fr":"Posture","es":"Postura","pt":"Postura","it":"Postura","zh":"驼背・体态","ko":"굽은 등·자세","tr":"Duruş","pl":"Postawa","ar":"وضعية الجسم"},"expl":{"ja":"猫背や巻き肩など、姿勢が気になる状態。ひとつの「正しい姿勢」を保つより、同じ姿勢を長く続けないことが大切だと考えられています。","en":"Concerns such as a rounded upper back or shoulders. Rather than holding one 'correct' posture, changing position often is generally considered more important.","nl":"Zorgen over bijvoorbeeld een ronde bovenrug of schouders. In plaats van één ‘juiste houding’ vast te houden, wordt het over het algemeen belangrijker gevonden om vaak van houding te wisselen."},"syn":"猫背 巻き肩 ストレートネック 反り腰 hunched rounded shoulders text neck forward head slechte houding krom Rundrücken dos rond espalda encorvada postura corcunda postura curva 驼背 圆肩 头前伸 굽은등 라운드숄더 거북목 kambur garbienie"},"headache":{"r":"neck","top":{"ja":["JJQHOhB9pf4","7uoilfQH9J0","JQAZOE7OZcY","hFrDvnAFmSY","cLMeUYAinuU","gQoxg75pf3Y","rdvVzqyLL2k","PXJ-4HyKDsU"],"en":["nWNf6Khc9go","1hngJNQfb44","c6baVS5cCxQ","9GedeI61i1c","rVEFUekW4VY","CDmfLZ07ZkM","GgQvTqJ8OHI","0fkXazGb6eY","SRpsygv5skc"],"nl":["8FRpoSlCEzY","apmud0A0oHc","tV0aESEPA-k","ncSinmx0zXc","TLIcKeVe9P8","VT6kB8njHsc","7trz2nz0Qhs","pKFeJz63A_s","FmVNLWenxiI","v6gQPIqJdQI"],"de":["cGBVjKnfgwA","a_MitPDKn6g","lMdMNML4KjI","3nZQ7hvjWKo","3Vd0EQHuYUk","pouqH8jfuvQ","BtWUptyyM3M","xyNw7Aie-1Y","1vAog0yCVbA","4HrObKMQxkY"],"fr":["EZluJ2j-dMY","MQOr9LL9Y9U","4uK8P7mvye4","l_pMtw3Uxuc","DRZiHRbP0pk","op2fDhLobnU"],"es":["gyf6D0njWtA","_j3QmjTJ_e4","iK5oei3NXS4","f2yAz5OONdk","PUoIU7XK1M0","wLtCRVDqAvs","NX2lzfwzAoc","frs62yG6Zjk","6XzPftU6-xg","LL177F4DGdM"],"pt":["RzEUbPtjqXw","9iNt8062iVM","n8R-JYoTUuk","qeIM10sKuHg"],"it":["Bf4wMAB_lkE","4vPDEnGbS8g","qFXKnF5VJyA","NrFubwm0sos","E-ZlIATruZA","kBb6yzBy_rE","3yc3NFO_RKk","J8HNwwdnfKY","BScnGDS8NQU","sjfpzbaU4b0"],"zh":["fAgAZusLVwI","8r7wCuAh2dM","gkLzL9rr-bo","ooakm6ufsQc","95zDN2mCsTY","0G5vohovu_8","m2l0IKf_f6k","y2RA3WQ0ArI","jnzwZlrjWuY"],"ko":["Ti5tvky2OIM","hEPLGRv4820","LcttEoQ_zZE","QjXBDQpzHVc","i4ReOKZJ6qI","MbWwGKHLO-c","vbab__tO4uE","VHfaG6Fpfr8","ZO5jHzbxAZ4","H_5J-AkkMdU"]},"name":{"ja":"締めつけられるような頭痛","en":"Tension-type headache","nl":"Spanningshoofdpijn","de":"Spannungskopfschmerz","fr":"Céphalée de tension","es":"Cefalea tensional","pt":"Cefaleia tensional","it":"Cefalea tensiva","zh":"紧张性头痛","ko":"긴장성 두통","tr":"Gerilim tipi baş ağrısı","pl":"Napięciowy ból głowy","ar":"صداع التوتر"},"expl":{"ja":"頭全体や後頭部を締めつけられるような頭痛（緊張型頭痛）。首や肩のこわばりと一緒に感じる人もいます。いつもと違う頭痛は、まず受診してください。","en":"A tight, band-like headache across the head or at the back (tension-type headache), sometimes felt together with neck and shoulder tension. Any unusual headache should be checked first.","nl":"Een strakke, bandachtige hoofdpijn over het hoofd of achteraan (spanningshoofdpijn), soms samen met spanning in nek en schouders. Bij een ongewone hoofdpijn eerst laten nakijken."},"syn":"頭痛 頭が痛い 頭が重い 緊張型 headache tension head pressure hoofdpijn Kopfschmerzen mal de tête dolor de cabeza dor de cabeça mal di testa cefalea 头痛 頭痛 두통 baş ağrısı ból głowy 頭痛（緊張型） Tension headache Spanningshoofdpijn"},"hippain":{"r":"hip","top":{"ja":["-Y5bOC_ecB0","yOmrTfTg4hg","heR235kKo9g","_HbjBnFETg4","3fk2nBNbjp0","UkAU8yzg5Hk","FhhJowXCU3E","Dbw9dYIuJWg","c7VXnvntfRo","HJI6bGtcBcI"],"en":["HzXkMnvqojE","WUKHM6-ekJM","wD9YYVVIHIA","hU52nlX0tNw","3EbfNiWTYcM","Ie5SW9mqmuk","1OBmlRvLRxI","ldjGImenoRA","TQycKHiJlZg","8Vuailj3XJ4"],"nl":["mAwyCogViYo","GBThzsOBloc","8uvZbz5FFjU","xPRviG63THU","f0nHg34RMzQ","4qrt6FWD0gA","ocQQiexCT_w","-SimRsmRv14","GYeR7V0IIAw","ltvJywqUj1w"],"de":["TqkzJSiiJA8","S1fd8ElTRI8","bVP0JD_iAmg","S2d6ItDAjXQ","jkj2DcaqmI4","9QoSpuftmok","ey7rI43v37U","DWWH5MJUBtU","S9eKHVBpfUI","o-_TvfRWcG4"],"fr":["GsAfN9LAKEw","rJafJd4sEwk","G1jRyZTWLc8","0YtUmln3rkI","sWnG_cRfS_M","oMmlM0y7L-4","5E-kT2hltmM","9AVdVZksWBw","wal4VN3Oiac","xsWV0MqYdHI"],"es":["KGyeu4h7CwY","YjFZEDfqJTA","cIRT0DbbpjE","ffDArE7lkzc","GynT_bCtWEQ","gkZkVNy_Hos","FN_PgmPe1PI","gps_6qc6mtA","L1nmEDPJy7E","JZrEFzNun7A"],"pt":["yyAyKxkniII","u6LAW08hKZ4","FX4X1KFnx8w","sROEOkjlZyc","5CBFZ51Zfd4","M-zgAe6ayTs","rH4gNExCEws","iEiKa_EzsRU","IdwB66vKntY","EDikXYicNYQ"],"it":["ZIEB0-zmLJE","hSOkrzLFp20","c7oDTbClN1k","3_orJM4NRcE","pTBpvo2AgSU","xtkAKbsj_wM","Zo5LqQYs45Q","5SSJxGPsqqQ","3HTUzXqYvQ8","xbDPVwe1duY"],"zh":["yq2aZQwf0hY"],"ko":["CTa3kRaJfZs","kQOB4wCOqq0","C2Xw4xBvAKU","4n0WXbrkmPQ","XyXRGAnVfNg","8IQZb0E0j7c","yTOyuBt_ux8","Mf3mp1JD3k8","NXAdTs_1pHM","tKNOkPO8PHw"]},"name":{"ja":"股関節の痛み","en":"Hip pain","nl":"Heuppijn","de":"Hüftschmerzen","fr":"Douleur de hanche","es":"Dolor de cadera","pt":"Dor no quadril","it":"Dolore all’anca","zh":"髋关节疼痛","ko":"고관절 통증","tr":"Kalça ağrısı","pl":"Ból biodra","ar":"ألم الورك"},"expl":{"ja":"股関節や脚の付け根まわりの痛み。歩く、立ち上がる、階段などで感じやすいことがあります。","en":"Pain around the hip or groin, often noticed when walking, standing up or using stairs.","nl":"Pijn rond de heup of lies, vaak merkbaar bij lopen, opstaan of traplopen."},"syn":"股関節が痛い 脚の付け根 hip pain groin hip arthritis bursitis heupklachten Hüftschmerz Hüftarthrose coxarthrose cadera quadril anca 髋痛 胯痛 고관절 kalça biodro"},"kneeoa":{"r":"knee","top":{"ja":["kM_M8TeN1qY","OOLXY8j7efA","dl2tkDNGB0k","8agH5M-zmZ0","FKwsZwznKO0","3pPtEv2ANY0","QdcsgkwHxNU","doO8cVFoCgg","c2P08OZPmik","yYES6fNaiAI"],"en":["ikt6NME0k9E","o5b0gS7wI1k","ku7YdLflbvM","1iO9ZlyobXE","qiWPDDCgo3s","qcQfrGeDqEc","j9BIE5Pfpzw","yB3G3faOxzM","Aoa3JEOYn_I","B1Ul5adT-pw"],"nl":["81ZK7N3wWyc","zeWoQ0R1JRc","z9AAHKke894","C1v0lPqEz30","S-bodYxt_iE","WJXO8NV6yW4","HUJ_XVSrTdU","5Fe8_RseST8","n4ZSsLlY8y0","GozLL33E45Q"],"de":["Ok5vtCczPYs","Wal2oWdsFSU","maSu8qThLhY","2dvcP93H-V8","k-kWGTZibQQ","bVSH1vaWea0","gp6iGCEhgcg","ht2jEZZMqQ8","-1ZyS_xpfmA","fSj3bRDgjhY"],"fr":["OsFhxSYyeQU","7Hj69j56yvo","y2XlQp_XW_A","Kqx1BWhjSJM","2BJkrG4v_0Y","DQfbMjU-W64","ZWpBLYxGJKQ","7cGymofaqHk","rD2JVsQmlUE","w8YkmimKY14"],"es":["MM93dCTulM0","rYDcVQ0E0Co","-C38euFffN0","R0gY2KqvZ3k","p_5EvPu0Gtw","DapGi9XGlZI","CTLrDctHs_c","gkZkVNy_Hos","cIAyuHjEAuc","-MB4zfgS__8"],"pt":["a-VaamxRVe0","i3dNhtvTJQ4","A6KZrXdEBME","GF6TPjQMHJA","o7jK8tBGNVQ","25GDEsEVwzk","bPCnN6zHJEg","HwkICXfa6fo","EkPBLPr4JIo","KV9PGC9hFD0"],"it":["WGjoYaL5qTI","GezvZI_Ze2c","I5UiHYQrYYk","88-rclsDWbg","2tZQxmnh2BQ","TXxxDsxM064","toVXKA8BihI","-6ZBfeAmsO0","xbDPVwe1duY","F2vEbR9U7uo"],"zh":["95Y4g7-lkJU","S2EAkhB4XEk","BGWtEk5c4-8","C3vuIVCB2Nw","P90-wdjNRiI","fpZZcHqQdSk","1jJF-JcFnCg","5KUSj2XgjCY","Utg95EEcVPo","17HAAmsQXZo"],"ko":["TAajkq-17PE","nonFWEW7cq8","f5ar-Wncr70","W3A_RWEOkxc","LzQYx4qzaDQ","u5GPq0CC7U8","OZQtDvQ0Xsg","csfIIt9KxEY","IEfyUnNvOkg","h6pTm8K41Dk"]},"name":{"ja":"膝の痛み・こわばり","en":"Knee pain & stiffness","nl":"Knieklachten en stijve knie","de":"Knieschmerzen / Kniearthrose","fr":"Douleur / arthrose du genou","es":"Dolor / artrosis de rodilla","pt":"Dor / artrose no joelho","it":"Dolore / artrosi al ginocchio","zh":"膝痛・膝关节炎","ko":"무릎 통증·퇴행성 관절염","tr":"Diz ağrısı / diz kireçlenmesi","pl":"Ból / choroba zwyrodnieniowa kolana","ar":"ألم الركبة / خشونة الركبة"},"expl":{"ja":"膝の痛み。年齢とともに関節の軟骨がすり減る「変形性膝関節症」もここに含めています。太ももなどの筋力運動がよく勧められます。","en":"Knee pain, including knee osteoarthritis, where joint cartilage changes with age. Strengthening the thigh and hip muscles is commonly recommended.","nl":"Kniepijn, inclusief artrose van de knie, waarbij het gewrichtskraakbeen met de leeftijd verandert. Versterken van de spieren van dij en heup wordt vaak aangeraden."},"syn":"ひざが痛い 膝が痛い 階段がつらい 正座できない 変形性膝関節症 knee arthritis osteoarthritis knee pain stairs knieartrose kniepijn Arthrose Knie arthrose genou artrosis rodilla artrose joelho artrosi ginocchio 膝盖痛 关节炎 무릎아픔 퇴행성 diz kireçlenmesi kolano 膝の痛み・変形性膝関節症 Knee pain / knee OA Knieklachten / knieartrose"},"runnersknee":{"r":"knee","top":{"ja":["4NofR3B459o","otK6cT4Q4_8","mvvKCjR7Ak4","OHHNL7fBDJY","m0-8TFjgEBM","OhuW5P-Ln3U","GH0bsoM6ZvI","N0KU4_9GKwA","PDPPeGXPq8c","dNdLpcqxtgs"],"en":["e7oGNVUQi2I","MkPwsb-rQwU","Ts_XTQamGEs","Pw2qY3XhEgs","bLCDpFtJM1o","E-8bjKj0rKc","l5JoGOWxecw","BxpIID9Bxdg","-qA2mALq1gU","1-LCm7wabZw"],"nl":["KoKIXRpieRs","cIKdCVsgTes","M7iurYNDR6M","RG8_Cos4bL0","WF1JgIxa9xw","Px4DGB14WBg","4WhqaEECOAA","HFkEm-E9JWo","6_r4LllfKlU","8BdvN_jDn4w"],"de":["RFM9RvXtS8E","BQZDqUoo5aY","ggQzUl4k3Rg","PZDhCz-ZP7g","LxvgzAU9Hfw","uP2nb0A4ILc","Fl38lBzJAAk","ubOf2P2sees","AaNHxumTstI","hnlmX32g1cs"],"fr":["E4a2LfG7PmI","QKj1ULmASow","EHD44803gEc","_jK9d_7rwp8","QP4auZrrjDM","MMoVUpsAggU","KW768ZSimLw","_pUdSPs_p1U","t_Cp2fURPFw","r7k9KPfWOfk"],"es":["RQgvEuOSlPg","eYuHRUsqXE8","IiMNMf5DVg0","swJSLvZ7B8Y","DaROCcKuXBI","FAkVYo9J4V4","RBPAI04MKk4","9Jj1eXn2inE","MLW-jcwzWQw","tNUfu5jaLOg"],"pt":["MRYxOyGfuU4","WjHfz5E0ldY","8FGaVH9mxkE","USckMC_bOu4","b7x2xGtHoXw","5YpPvbyZ-Us","6S1veoU2GlI","uW9ec43svKU","ggcj0IrKD34","WIqjsDb0g9s"],"it":["vNVw4aA9dtk","BD752RG_ykA","GLKsPDBqyVY","H0k8BTILDwo","fqxWHT5Eihw","s00jkwlXp6M","-1OVyruHVac","lrDTO3HUOgY","eCt_RS4QoMY","Xwsb6tFCxbs"],"zh":["VyITXQLkdYg","LqPWThL2dps","UoSFr06fQ30","J_eAnBTQk_s","Qjp3yTQp48U","GTpwTBsp7kY","wYGTSvpCGTw"],"ko":["E5rU8X1oOM0","Izu4_UaIip4","w-G7_EOLvBs","FAgHcmOGo24","wbZZp6ZxHqQ","5djcUz_XUb0","6mesCdn-aIs","nPA5uYzc9eU","vMrrNw6qxoM","0xzb1P1gebA"]},"name":{"ja":"走る・跳ぶと膝が痛い","en":"Knee pain with running or jumping","nl":"Kniepijn bij hardlopen of springen","de":"Läuferknie / Springerknie","fr":"Syndrome de l’essuie-glace / genou du sauteur","es":"Rodilla del corredor / saltador","pt":"Joelho de corredor / saltador","it":"Ginocchio del corridore / saltatore","zh":"跑步膝・跳跃膝","ko":"러너스 니·점퍼스 니","tr":"Koşucu / atlayıcı dizi","pl":"Kolano biegacza / skoczka","ar":"ركبة العدّاء / القافز"},"expl":{"ja":"走る・跳ぶ動作のあとに出る膝まわりの痛み（膝の前や外側など）。運動量の調整と段階的な筋力運動がよく使われます。","en":"Pain around the knee (front or outer side) after running or jumping. Adjusting training load and gradual strengthening are commonly used.","nl":"Pijn rond de knie (voor- of buitenkant) na hardlopen of springen. Het aanpassen van de trainingsbelasting en geleidelijke krachttraining worden vaak gebruikt."},"syn":"走ると膝が痛い 腸脛靭帯 ジャンパー膝 膝蓋腱 runner's knee IT band patellar tendinitis jumper's knee patellofemoral lopersknie ITBS Läuferknie Patellasehne essuie-glace tendinite rotulienne cintilla iliotibial tendinite patelar bandelletta 髂胫束 跑步膝盖痛 장경인대 슬개건 koşucu dizi ランナー膝・ジャンパー膝 Runner’s/jumper’s knee Lopersknie / springersknie"},"anklesprain":{"r":"ankle","top":{"ja":["WTVrSdT01_M","5QcxHNt5nzI","-J9QxZ2L5Qk","8kP8qQMyO7s","ZRIrQ2vxQMI","lJBuU-d41t4","GiJRelnDt50","NyuLyZC6Pjk","trxsMuf3aMc","BOEY0MhAz80"],"en":["W9lT3gfehC0","_6hjIWhB8Yc","ga_OAPf6IOI","3JJayVC0-20","8YL5oL0pmtM","jd8YGBCXkrY","6A1iVT9kp9Q","z6PgwbzgB90","t0L7Aw1zLB0","dYJPEJSZDU4"],"nl":["6YZnZ8N0zgM","QY7IKIzw5Cw","yNshJHfqHr4","gErdNFUF_54","tmSZ8AbURSE","7KVV_5BH_lk","11qq26X4-Us","iK1UP56Twnw","jJhbAq2epNA","Zlbcj2FMloM"],"de":["_wPzTOqtcMU","XoaWuPetTBs","iSDndQdLO3s","0KOPRAQOZEs","-v8naVuBfwI","1LyaHUYDNCU","ai0M7qeW2ZE","uAWBfUDqOIw","ZtinwdgRASw","WIzankvkJ5U"],"fr":["H0V4P9hQ78Q","lMugC0aVg74","FMDrBmgrZcs","WVIgvLozGQ0","nMovK1uMlb4","YbmBkoTVDFA","rVUDz56ahHM","RcAQz5S2yzg","B_OSR0KFLfU","4cRv1bvHof4"],"es":["u916ORZtiq0","P5aG4wWwSJY","ueQ2z8sJu3Q","HBxGs6cMMLI","xfKjFtES5fk","UnE4XmKVnGk","P_z3ldy8Lvo","7EaPU6c3Ke0","RHD6zPGrGgc","3ioc974bOxA"],"pt":["dEg2mp5zWIo","lmbYoHO_IIc","HzNaiiGMNe0","ih7mf5IlJyo","A52PAxKRI6Q","6B98fMT9A7U","woUDT8X07x8","Mezr588zYp8","BlU4k5GBDtc","W_x15KdNwnA"],"it":["5Ds0rugmylE","Aai2bR0oikI","S99KqvJm3G8","rPjOwUVGuTU","FrKPd5DhLlE","iynZaMhy9tA","uMh-7qvnmPM","q7BXPX_qVVY","Qhd_HR50fvk","m2a0d9fdec0"],"zh":["ehCuok-0-ZQ","ll7En8h-d8c","ldelK-9hWqM","XiiiVnK4rzU","MabFpUWIXkQ","a_VaEFFJ32I","_8bF9wX1daY","xwvQqTdkLkU","osByXTD98LU","bPqi0zQ1LIo"],"ko":["nfO1_jI-AdA","EA44xL-QgwA","qdiqGIb66co","C7Suwe9ci0I","qYx_PoRD8pU","1BxrQSk9BX8","YcAG04iCKwE","X7PcNdqqe1U","pWkq__i9ytU","WEaCwo2peFc"]},"name":{"ja":"足首をひねった（ねんざ）","en":"Twisted ankle","nl":"Verzwikte enkel","de":"Umknicktrauma / Bänderdehnung","fr":"Entorse de cheville","es":"Esguince de tobillo","pt":"Entorse de tornozelo","it":"Distorsione alla caviglia","zh":"踝关节扭伤","ko":"발목 염좌","tr":"Ayak bileği burkulması","pl":"Skręcenie kostki","ar":"التواء الكاحل"},"expl":{"ja":"足首をひねって靱帯を傷めた状態。腫れが落ち着いてきたら、動きや筋力、バランスを少しずつ取り戻していきます。","en":"An injury to the ankle ligaments from rolling the ankle. Once swelling settles, movement, strength and balance are gradually restored.","nl":"Een letsel aan de enkelbanden door het verzwikken van de enkel. Als de zwelling is afgenomen, worden beweging, kracht en evenwicht geleidelijk hersteld."},"syn":"足首をひねった ねんざ 捻挫 sprained ankle rolled ankle twisted ankle enkel verzwikt verstuikt umgeknickt Bänderriss entorse esguince torcedura entorse distorsione caviglia 崴脚 扭伤 발목삠 burkulma skręcona kostka 足首捻挫 Ankle sprain Enkelverstuiking"},"achilles":{"r":"ankle","top":{"ja":["eg68LeKkSOI","i-GrI1VZFU0","BZ4yNowzoYU","hhN8kL-mDbI","UR78WyJnz7E","pu8p9Uv1ro0","Ry7vsUGQwx0","AvHS7Jd04wQ","r8W6WvWTPUI","ZVnTFH-Q3hA"],"en":["qqAlt1k_-gs","DnxahqgsAEw","WYO1KJy-09Q","_uCUCmVpU88","sScaA3DSnUA","t68yZmxV7Dg","m1ia9__6vRo","knOmzJ5_LtE","6b4RC7ak7og","YzyYoHNAqeA"],"nl":["NdN0ap4M23g","WstsLC2zcA0","B8w5x9IvLBI","D154Ayx5-Ow","eZkEYE4fUw0","CzKEAhnG3AI","V4HdcDyrzO0","qbgT_AfwzNc","ih2a2YWYlSc","3mTAssvCkcs"],"de":["3sfCnchTO-Y","ku8-Jj6Zcyg","OslknbjEa3s","zyfZGqCtq_I","EbzQsp0b7VI","XgFmQmpFuRw","aTKYUhJNOq0","KT4ungpdzas","FcA0rDsqhww","hEM5kSQw-dU"],"fr":["KhU8iIwWlPg","d0iBtXHSIdk","B0h3ER7lfNQ","rJsSImqW93E","p0mUrGTjGRs","e5reehrdvbc","3sC-ugcHYMM","c14rKkQXBKE","izwFwaLDgss","lB3dC3Zagok"],"es":["_UNnSTock-c","rSYnAfGTbbQ","s-cPkeCqDjQ","FonpawAAW6Y","HHkpkEj943s","6R9EtViIX10","nqn9fImY9aM","K2gMoqfeV6M","LjENauph_sI","Eb1jrKWAgoQ"],"pt":["TQ64smXpEKY","bv5zHevh_-0","EqB5NK22oCM","5lYBnWO9C5I","qAqDs_WnmB0"],"it":["5cXb7NizUeE","En_ju98Z2EU","jh6ix6gbLGo","f1V5Ke5irTY","L-lg_9r_dQY","F5WqfcrTVUs","PFo35UGQY-w","At3cVCBcGe8","7H8Ut9kwSIE","LM4jSpw9ZDk"],"zh":["fJtC3VQafbU","QjdY1yiV6ek","IVjUbl673IA","-jRsT58pDig","hkw6VYNQS8Q","fxAuQ9U8aP0","5sGt55QTu3E","Ri1E-b2vg-M","s9l8P45-mCo","dJ09BMtVmxg"],"ko":["8_jnjuH2z6s","oHsIryL3Le4","SqX7sW5tyQM","pHHxyeKch7o","5ByurqIX_aI","MQBuM254DUs","hiRtXyt66GE","OZ1aKx6Co7M","ucftuVM8NIU","aghYqRasYWM"]},"name":{"ja":"アキレス腱の痛み","en":"Achilles pain","nl":"Achillespeesklachten","de":"Achillessehnenschmerzen","fr":"Douleur du tendon d’Achille","es":"Dolor del tendón de Aquiles","pt":"Dor no tendão de Aquiles","it":"Dolore al tendine d’Achille","zh":"跟腱疼痛","ko":"아킬레스건 통증","tr":"Aşil tendonu ağrısı","pl":"Ból ścięgna Achillesa","ar":"ألم وتر العرقوب"},"expl":{"ja":"かかとの少し上、アキレス腱まわりの痛み。走る人や、急に運動量が増えた人に起こりやすいとされます。","en":"Pain in or around the Achilles tendon just above the heel, more common in runners or after a sudden increase in activity.","nl":"Pijn in of rond de achillespees vlak boven de hiel, vaker bij hardlopers of na een plotselinge toename van activiteit."},"syn":"アキレス腱が痛い かかとの後ろ achilles tendinitis tendinopathy heel back achillespees Achillessehne tendon d'Achille tendinitis aquílea tendão de Aquiles tendine d'Achille 跟腱炎 아킬레스건염 aşil ścięgno"},"plantar":{"r":"foot","top":{"ja":["KXfubOqFGb0","RrWdOgIRqlY","4aJKky7LMB8","0AXgdxNe5II","Uj5MzEexBqk","TlZPLkzbASo","_S-k0qJmWuU","axVpOHSBkY0","VkFl_t9orok","cSuLsGl1VjQ"],"en":["5D86b45yJzU","kStuJAu0a20","75JvDlvGF_s","PVjSq5thUhE","xum8oHcPrpQ","XINGaYD0Zz0","TKtfgIC3qzU","Bb7HyNJHh5k","gDwTjo_FXSk","U3wbu0l8OZ0"],"nl":["fKDzVHTTCAQ","Xc0jEAdj8h4","Mt0H5sAN-Fg","Nb3HsxU54Aw","Bcp01vpBVjo","gK5N77tLZdM","EJzvsKsiQIc","UCaiReB1STY","vRndfXEAsSg","LRdURWXIKDA"],"de":["ZXqHq93m_fE","kMusjghyJBk","-n-37D9RQzY","LEWZiaHq0oc","2rn0uadxXSQ","Q5Mx2zkTlIA","LsB7380nHmk","NCvhz9_Uj7U","TDjx7SufYVU","HC-XN7zv-sQ"],"fr":["0mhGsu3icLg","gRILncZpiAM","NinZUQuxgXc","QuVv1IGD1Hc","aJt6U5kMaJ4","bO8H5TsHaSs","yjGGN_bEdvU","KHy3ImFnzJo","_9sRrwEa4MU","-1MwLbyjHog"],"es":["YISkEES6cA4","OsD2J9x4Mps","QIErSVHhIVo","ZBFKFs3I1wo","7ft4jGg5EQA","zm7WU70O8WI","2ACq73jWY2Y","HcKgWsZVHV0","zre3fQvUCY0","94SY4Q6Pp_Y"],"pt":["gFheagFL-jQ","q-0MJv6wQyo","l5ZEoJmTO1U","wr9XyF_7sGI","4K3OVxWA6ow","MvOfITZikWM","FqQYwCpRcww","XBvZd7a76Rw","Vkjfz6IYUmo","vam3n1bAWLk"],"it":["JK9-VUKTdgI","XgOA6KreKkA","_x9wZh09ZAg","sqEwpgIi0Ss","FIyMiLjp36s","crTK1KYYJG8","M9yh0RY6AQs","grqOk3jGqJY","eSRVtPBwTD4","sjJU0DykQ38"],"zh":["aAh2dbQiV6A","BWxN5DwR57g","zLn-Mlji62M","RVaEfFbZ_EY","b_2FIzPKUz4","Lxt6G_-zJmc","9bwMrxQMb_g","_jnUfkqqiDw","IOUESgrg-uo","vwYtaVYTMro"],"ko":["h6gX1ieOLm0","Uggm0aIDitk","1yJwleqY73s","BTErDjv2ADM","2G5tV6JWD9M","1ZKPrX3kgPo","mYXruqRRAvA","tku2Nqz6e_k","H2WpQAhc6mY","OQK4TuIhAmg"]},"name":{"ja":"かかと・足裏の痛み","en":"Heel & sole pain","nl":"Hiel- en voetzoolpijn","de":"Fersensporn / Plantarfasziitis","fr":"Fasciite plantaire","es":"Fascitis plantar","pt":"Fascite plantar","it":"Fascite plantare","zh":"足底筋膜炎","ko":"족저근막염","tr":"Topuk dikeni / plantar fasiit","pl":"Zapalenie rozcięgna podeszwowego","ar":"التهاب اللفافة الأخمصية"},"expl":{"ja":"かかとや足の裏の痛み。朝起きて最初の一歩が痛む、というのがよくある特徴です。","en":"Pain under the heel or along the sole of the foot, typically worse with the first steps in the morning.","nl":"Pijn onder de hiel of langs de voetzool, typisch erger bij de eerste stappen in de ochtend."},"syn":"足の裏が痛い かかとが痛い 朝の一歩目 踵骨棘 heel pain plantar fasciitis heel spur arch pain hielspoor hielpijn Fersenschmerz Fersensporn fasciite épine calcanéenne fascitis espolón fascite esporão fascite spina calcaneare 脚跟痛 足底痛 발뒤꿈치 족저 topuk dikeni ostroga piętowa 足底筋膜炎 Plantar heel pain Hielspoor / fasciitis plantaris"},"bunion":{"r":"foot","top":{"ja":["E9VkfUuGFSk","q1Xj1BG5D8w","I8N22Akj2h4","fQAg3UnZuAQ","1u6jldEkPNY","-isjUBpsTqw","pgNot6-1QEs","dFWC4BWc6Ic","7tThyIEeoxo","8045SObO9e8"],"en":["6FixJa8ZzhM","7XrnnQcdHws","B6-P3kJlTZ0","EOFvEGsJJlE","LYVWYAlPwMQ"],"nl":["J0bv1pTsPRo","FUcy3ePPqig","pZHUqYiFdBA","zve8u5HaNSE","zIARm6Dn4JQ","QiXO80jEuv0"],"de":["gAHgZgMULpM","MQc1MLl8fNw","vnp8q0pkM4k","u9bAsfueZws","MqIM1ML0PD0","mhCLX3MjQww","dauldvjkeB8","X3ISYDFWAnw","gRY2xZ4sanU","Xirodw5-jF4"],"fr":["O3Qh8hgcypA","-2udc6VUidE"],"es":["PT39JmIwdtY","zMKUFhXK8ns","P0xbt_gKHBw","cVsTXM6OVoY","93RpM6Dn3Bg","TgfKZrVYgag","7FGLbmj4xpQ","cutFoidra1s","sCE62Tkzd6M","bOrp4Z2Hrqk"],"pt":["6S6sBXkD9l4","gKNNuGHXNUw","ZwMCBbd27AA","hxTQ47-SZz0","LEQ0GPdfTbY","_2aHWjyhuLg"],"it":["iPPzGs3iGEM","3_AahrpwLzo","Z2ZJo343YDc","OZlr6aqrCio","vEoIe2rKsjk","t301dgqJgbU","D_dZDfx-368"],"zh":["JULuykemTs8","9oOWrEYMTe4","pAplCuIidC8"],"ko":["l_Nwoy1U3Hw","o84zSbhwMIA","-q_cgHjQPwM","kv-2TcnM35A","ZioaY2RSnHo","u1zyaA7IMLo","fESZPdgVrjQ","9foQ_sTzX3M","l_sOW0_0K9k","jf1HH_oiRk8"]},"name":{"ja":"親指の付け根の出っ張り（外反母趾）","en":"Bunion (big toe joint)","nl":"Scheve grote teen (hallux valgus)","de":"Hallux valgus","fr":"Hallux valgus","es":"Juanete","pt":"Joanete","it":"Alluce valgo","zh":"拇外翻","ko":"무지외반증","tr":"Halluks valgus","pl":"Haluks","ar":"الوكعة (إبهام القدم الأروح)"},"expl":{"ja":"足の親指が人差し指側に曲がり、付け根が出っ張る状態（外反母趾）。運動で形そのものが元に戻るわけではありませんが、痛みや足の機能のために行われます。","en":"The big toe angles towards the other toes and the joint at its base sticks out. Exercise does not reverse the shape, but is used for comfort and foot function.","nl":"De grote teen wijst naar de andere tenen en het gewricht aan de basis steekt uit. Oefeningen maken de vorm niet ongedaan, maar worden gebruikt voor comfort en voetfunctie."},"syn":"親指が曲がる 母趾 バニオン bunion big toe hallux valgus scheve grote teen Ballenzeh oignon juanete joanete alluce valgo 大脚骨 拇趾外翻 엄지발가락 halluks paluch 外反母趾 Bunion Hallux valgus"},"flatfoot":{"r":"foot","top":{"ja":["tR7U3EamNoA","NzKfe-VL-BY","wsKnftrU_1I","v5-swjAqPek","I8N22Akj2h4","xV0s2oJtem0","itvfGf2iPb4","TRPS-0IGnjU","N7Nzi6dmwgM","3HFvvlyumSI"],"en":["y6b4GeYY9sg","QoLKoWrwEik","31nL62URhdE","MaVAsuwYacE","vcx_NNR7b1k","B5KbzQf5HdU","CN_mpwOOboc","3wfWNHcQl0Q","irxoT58JyJk"],"nl":["tV9EVPHLQYI","M4co9lLZudM","4CxwVM3x-58","5lLlalBXKQQ","rBoJGY-TiVA","2jat48JBTA0","a2cUyJ3vtvQ","VwnZXBqRVmo","fIys7G8yFLk","F6bFhMk97OM"],"de":["5tHbuShG84I","LTheLNMMpfo","GOR5OwNaQ68","xMJ5p_xKRUs","mAPLcOmKL7Y","BJQ3mRS1vIw","z1jyOXr6B-4","80KvkP8OUS4","fFOd4soNHqA","SwBCyB6TJAg"],"fr":["yBYICJX654A","INmyHDrlz_o","rrJCtc1VMKw","P_hWAkAHu8M","tXqcHQsWYcg"],"es":["bQWYPG9VQmw","Q7tqVB9hjEs","5tnirnDr4sc","I8zsaz0b42I","S9JBY-mVLhY","b7KcrgMLTqg","fxua2c9g-i4","fhSWG7w66xM","znRzo4CZBVM","P-WEDEBgFhE"],"pt":["QM9tIy5S5MU","LsrNgB7l7R0","us4pGUtCLjI","tNGwtVkjjF8","pY1JxjYrvno","77SqZBhX_ts","qwvvSk-4Ms0","CM1xZ-7CO_c","I6hdXbHq_B0","W4ebASLmSAk"],"it":["OE57rD7xVRI","4W8dkwoURRw","RwpIKx1yNNE","eboVRM7AIdg","7qxLoP_dg58","-XwR1JzwCYo","i5TOVDFNXec","u-hciOCkwk4","F_ldLXV7JFs","JdonVHTZubs"],"zh":["Gf5KRThXfMo","epeQuHtf-HE","x2LFB3Rv9E8","te1ympoOAb8","HVqBHHxKD7s","V4CxQRT459U","Ab-TUwG0I0o","dLbYnpg6p6U","htmaLCVF0go","blVOPp6lmwY"],"ko":["VhXTqNrgBpc","tkQnGzJH8R0","rTw124s08Uo","wQlJe2LJ1P8","pAGvrYZwi7M","ME5i-AcVfHw","Hb5FVW6GnQU","Ehnq-eQLBjE","c6UmAfqncKg","EDn_HSSkEBw"]},"name":{"ja":"土踏まずが低い（扁平足）","en":"Low arches (flat feet)","nl":"Lage voetboog (platvoeten)","de":"Plattfuß / Senkfuß","fr":"Pieds plats","es":"Pie plano","pt":"Pé chato","it":"Piede piatto","zh":"扁平足","ko":"평발","tr":"Düz taban","pl":"Płaskostopie","ar":"القدم المسطحة"},"expl":{"ja":"土踏まずが低い、またはつぶれやすい足。痛みがなければ問題にならないことも多いです。","en":"A low or flattening foot arch. If it is not painful, it is often not a problem.","nl":"Een lage of inzakende voetboog. Als het niet pijnlijk is, is het vaak geen probleem."},"syn":"土踏まず 偏平足 アーチ flat feet fallen arches overpronation platvoet doorgezakte voet Senkfuß Plattfuß pied plat pie plano pé chato piede piatto 扁平足 足弓 평발 düz taban płaskostopie 扁平足 Flat feet Platvoeten"},"toes":{"r":"foot","top":{"ja":["y05DzIPcytA","XG-aFg0Pbjo","tADdQ3lYDVo","v5-swjAqPek","6VSzyZ8xktE","N5gmSGQS6EQ","o2wS1WMMxuM","LH_0Xqjj9SA","QZJsPRUwFkU","BPEqFEGHlxM"],"en":["S5xKokqeOb4","ea4MF7IqILA","qnz_ExktsG0","31nL62URhdE","wfYSEFwJMDA","aLT4rpbViPo","dSV5WUvIDnM","SbQ2RYxbppE","K70gvuxYOQw","NGsMZpOh2Bc"],"nl":["0-INhtOic-E","6YZnZ8N0zgM","Xc0jEAdj8h4","PHgK42vEPm0","HeeCAzygxOA","Bcp01vpBVjo","KfFtSpKpA5I","HuWTAWSJDik","ege2Mpb7z-U","ZtR2-rPeT_8"],"de":["dMEgaYzHCHc","MQc1MLl8fNw","GOR5OwNaQ68","MtmL58_Hwzk","0tD2xpPnjws","VQPBiqlG0UE","mAPLcOmKL7Y","2jzFPmYWGww","5qZyhb5rH7Q","dauldvjkeB8"],"fr":["2RhEwQoiv-M","n04EYAHpIDQ","VHxa5lTh_fM","LT4MH9chGkQ","ysIv81rQwH8","Iv9KsNkQ_kA","5RMLWEUnLug","ODMMrgDF1z8","XG3HH-p7RKg","XZ2hfyDRgg8"],"es":["zq9X8uvsKSo","nXXuGu3lpVk","ErLTltIsyPQ","-k07XqSSEgU","8LWRvxKIP0o","72_lRaYXgAo","etzeD6Umz8w","2GR3kfe8Q2g","B4OZCQcUP20","VsVnsLLzFT0"],"pt":["lmbYoHO_IIc","nB7K4rcB5Os","uUyhLCEr0OQ","47FSqzNgc7M","rOrFiLZiUjY","g53cfI_v4v8","_waHsa1Ubuw","MlvtUg9wbH0","BDT_AvM8diw","_b3-_A02ETs"],"it":["i1qZyY-_v70","BvC_jyGsDL8","7KeZeNBHShE","4W8dkwoURRw","i0fkizG-MlU","Z5TFYQiOyKY","5ZMj9mn4kAw","AFmV-B9IJCg","q6S6fYNzGZw","t301dgqJgbU"],"zh":["aBRrDpsbHeo","dC6gz4TPg6Q","Kh31E9U2uHc","EP_YtLDlst8","oRqehRWfn3M","bJwWVagUIlk"],"ko":["t3uq3elA78Q","rTw124s08Uo","OQK4TuIhAmg","X7PcNdqqe1U","cDZiNw4t-DA","dzcVAtrLeUk","sYIkgpQGSFo","Ehnq-eQLBjE","Hze3gEeIA_Q","TufnTRQBLDs"]},"name":{"ja":"足指で踏ん張りにくい","en":"Toes that feel weak","nl":"Zwakke tenen","de":"Schwache Zehen","fr":"Orteils faibles","es":"Dedos del pie débiles","pt":"Dedos dos pés fracos","it":"Dita dei piedi deboli","zh":"脚趾无力","ko":"뜬 발가락·발가락 약화","tr":"Zayıf ayak parmakları","pl":"Słabe palce stóp","ar":"ضعف أصابع القدم"},"expl":{"ja":"足の指が地面にしっかりつかない（浮き指）、足指の力が弱いと感じる状態。足指を動かす運動が中心です。","en":"Toes that do not rest firmly on the ground, or feel weak. The videos focus on moving and strengthening the toes.","nl":"Tenen die niet stevig op de grond rusten, of zwak aanvoelen. De video’s gaan vooral over het bewegen en versterken van de tenen."},"syn":"浮き指 足指 足の指 足趾 ハンマートゥ toe strength weak toes hammer toes claw toes foot strength tenen Zehen Krallenzehen Hammerzehen orteils en griffe dedos en garra dedos em garra dita dei piedi 脚趾 锤状趾 발가락 ayak parmağı palce stóp ashiyubi 浮き指・足指の弱さ Weak/floating toes Zwakke tenen"},"elbow":{"r":"wrist","top":{"ja":["CJ65Dqlt-mU","yqFQNdxDrsQ","qKRGV7qc6wo","lcACdNOfZEQ","6S0EdpVoaQ8","Z0VoPz4GdhY","Bexu8JSKDFA","z0_ML1qrbLY","MPdzgDvXhVU","6F-s6s-sCvA"],"en":["8ZTXWe81k8E","UCYbShdTtbk","dDZhNzKV7tA","3CJMz0HoGXk","CzT3oE7DgWM","bXUr2kwWlV4","fXggnbIEdEE","yPagCi2WZJE","r_0OR1cMA0s","ZAgOC43g5M4"],"nl":["ZohZjK1td54","SyDcNlnBIhE","Ssx5MkJen48","FGCJK0117P8","Dayy1vYqMac","zKnkDEdIMmo","LZfyilEGNic","1kQYYrT7wf4","95FOwIFKdZU","aLnzdr80toU"],"de":["zEpSrGfSvPc","4jfEoStyRwc","GM6L2nXBbP4","C9hhujiTXpo","oddi43Q0IsE","Vhq7-Vhrkps","iIOmKUjz-6I","IWJaozq26TI","8LNTi-h53eU","c0XGC3uCBSY"],"fr":["iDL-Yk89HME","VuLlBEd0GA8","AL9vcQrleSI","eAazJ6wkOGI","IrGAkmaiY-E","_YmZjTHN35E","VeecR92JNlI","Q6MIr1iP8q0"],"es":["MzlgmstUYrQ","PNDVzRJh3uQ","xVHjVC5RwfU","Injgnjpnzag","RCxAzwnA1hI","btcnbn5VGVY","Jbe8zLv1zfg","4Z88I5ocD_8","VhGYnXFq6fM","i6md6OBhQUs"],"pt":["moLwo2IZq_c","xtfGBZiV6s8","uISzfZ-Fa6I","zU0rtDuoAK0","u-9KynQDoQU"],"it":["eMedHgCCbxE","FGPIm8wg0Fw","FnXa3flRRF0","zamgQRJ7sGQ","2BGRfm_tdDk","O6JOlTskt_k","eA_Zz-Q3ca8","am_Hk1UHWWk","uC_7uB20MMo","qh2439CKOHE"],"zh":["6LN6E14PG20","xNmZ43wy9Ig","wN-XjCDx9Rg","ifbOVKUAZ6Y","m_H-dK7isR4","E8E6T4QTklc","v7tVEE-QIw4","U8c-IQm7tGM","Rnxlf8UIdsY","bxIijm9cALo"],"ko":["7b6paQGna2Y","DMsTOY6ddJ8","rhVVvYBYmC0","FgqCv8PnTrQ","kdDwBw81l_Y","7WH1VUm7wgU","eQSdifjeaOQ","PsUM3i85YiM","V_7L1S7oONU","asMrTiWawhA"]},"name":{"ja":"肘の外側・内側の痛み","en":"Elbow pain (outer or inner side)","nl":"Elleboogpijn (buiten- of binnenkant)","de":"Tennis-/Golferellenbogen","fr":"Épicondylite (tennis-elbow)","es":"Codo de tenista / golfista","pt":"Cotovelo de tenista / golfista","it":"Gomito del tennista / golfista","zh":"网球肘・高尔夫球肘","ko":"테니스엘보·골프엘보","tr":"Tenisçi / golfçü dirseği","pl":"Łokieć tenisisty / golfisty","ar":"مرفق التنس / الغولف"},"expl":{"ja":"肘の外側（テニス肘）や内側（ゴルフ肘）の痛み。手や手首をよく使う人に起こりやすいとされます。","en":"Pain on the outer (tennis elbow) or inner (golfer's elbow) side of the elbow, more common with repetitive hand and wrist use.","nl":"Pijn aan de buiten- (tenniselleboog) of binnenkant (golferselleboog) van de elleboog, vaker bij herhaald gebruik van hand en pols."},"syn":"肘が痛い テニス肘 ゴルフ肘 上腕骨外側上顆炎 tennis elbow golfer's elbow lateral epicondylitis tennisarm golfersarm Tennisarm Golferarm épicondylite codo de tenista cotovelo de tenista gomito del tennista epicondilite 网球肘 高尔夫肘 팔꿈치 엘보 tenisçi dirseği łokieć tenisisty テニス肘・ゴルフ肘 Tennis/golfer’s elbow Tennis-/golferselleboog"},"wristpain":{"r":"wrist","top":{"ja":["H13Zs7A_Ue8","qN9EH7IZYgk","RujbjFkf_lQ","__Nkz7CIVYc","X9XcUpKZ2w8","1HJR1MrCu3w","oRhXwhYRXmY","AUdaZ9CrSLo","xhZ5RXM1ymg","1HnmmrO1BGE"],"en":["E7vibxI3yZY","Hm0uVjHaXGk","C07X-3tzfUw","ssM2b_L8ClQ","mxnFc-bDJQc","esjrTaNEe5Y","fT_YuVftGII","GnF20jDODzU"],"nl":["w4Rn1ZOsjjc","Fo9qxO2jSRM","TrdjW_0FqKI","hCNHRUkqpP0","Z8JWyY89NEE","W2MspXTDjRE","tS8F2jEzUuQ","tpCwwZLpBr4","SDkOvxL-EFM","IEIkze8K7dY"],"de":["mV696lbpRRE","fCo8fa-XzEI","Nv8qf0TJxo8","vZzKwtH3E1w","zIbFoc0eo9E","mFwbUUhR9xM","FI2jqQtKRFY","JA0cSFxD66Q","n7d6LY70BHA","YvKGR6DUj9o"],"fr":["Xx1tMZHcYj8","sUbT-8WROE4","74h-SZk2Bqc","fHBAaFwVOVY","acqPVnyHLkE","mp7RuDAi4DI","JjxYsHa9SkQ","gMV3pzVM9OY","P-E5gUfQ2xE","wIRgoZM9mBQ"],"es":["itM4bIQlf50","JyMNzT34onM","41VyPWPZ87I","d1kOW2_bO64","x_4xVFqDEuQ","ETRLwRl2Gt0","xSL-konKsuo","ggy6VQ_2joQ","5vrQLN8-kmk","tdX8jrUsQXo"],"pt":["1QVa_he8a5g","X3xbGx2IS6M","hWqFpEe0NeM","PG2ywHEk5-k","GTgdBsBSfT8","g_fDPD6MdwQ","pI9B-q6LGYA","zTGm1GFKpDE","ZWEBa7SDSS8","NuXTRCTXefk"],"it":["NUrs_b71mNE","uD2t9vG35HI","F6OxmPpucTg","Ywh1LvLg0jM","BFvxHuW7kEo","wwVp6tMk7MU"],"zh":["VL1b1bUtU64","-UtUve3k8pY","2OZsvwkZ71o","x-s5tCMV2rM","tTDLGDPD78I","xal7mGc49Xg","-nAM-yG8AX4","bdH__vmwFJs","ZR6rhUuhwtc","oNUZXfXmkjc"],"ko":["mtg5Z3eZPE8","2Kd4xhyxmDE","PE1fnYPZno0","NUeqQ3sSou8","puWz2Jb8SRM","bHPYSJv23ag","m8hJVhIs96M","UBSZfglsqxk","LRTbzZGQn7c","BoMRgEfJNlg"]},"name":{"ja":"手首・親指の付け根の痛み","en":"Wrist & thumb pain","nl":"Pols- en duimpijn","de":"Handgelenkschmerzen / Sehnenscheidenentzündung","fr":"Douleur au poignet / tendinite","es":"Dolor de muñeca / tendinitis","pt":"Dor no punho / tendinite","it":"Dolore al polso / tendinite","zh":"手腕痛・腱鞘炎","ko":"손목 통증·건초염","tr":"El bileği ağrısı / tendinit","pl":"Ból nadgarstka / zapalenie ścięgien","ar":"ألم الرسغ / التهاب الأوتار"},"expl":{"ja":"手首や親指の付け根の痛み（腱鞘炎など）。使いすぎを減らすことと、軽い運動が組み合わされることが多いです。","en":"Pain in the wrist or at the base of the thumb, such as tendon irritation. Reducing overuse is often combined with gentle exercise.","nl":"Pijn in de pols of aan de basis van de duim, bijvoorbeeld door irritatie van een pees. Minder overbelasten wordt vaak gecombineerd met rustige oefeningen."},"syn":"手首が痛い 腱鞘炎 ドケルバン 親指の付け根 wrist pain tendonitis de Quervain mouse wrist polspijn peesschedeontsteking Sehnenscheidenentzündung tendinite poignet muñeca punho tendinite polso 腱鞘炎 妈妈手 手腕痛 손목 건초염 el bileği nadgarstek 腱鞘炎・手首の痛み Wrist pain / tendonitis Polspijn / peesschedeontsteking"},"carpal":{"r":"wrist","top":{"ja":["Jo9NvFyScVc","ADUN-yJc9YU","qHbOi1WqhaU","Rx9U1hF7h1I","8EGQad4_ucY","pVo43lY4Amw","v1UMbnaIh44","KV-miHKXq68","a12y6ojXnVY","-Tvtt9bE2a4"],"en":["Q5G916yCyF0","d9t_fbCzsEM","gTxQqu9USC4","pbHRK7jpr1M","dCpw1uTFfp8","26CFOZSoefg","AG29IFQWdtk","axO1C324yPA","TPXaQFC6xT4","PxAEky-KP2g"],"nl":["qPLvcC6pVDE","L5t1iv53iR8","sOnV-5w_ksA","MKR6F1flKDc","9fD4_LoNzbE","ghWTiRVO9tM","SmTFt2CjHw8"],"de":["TSXNRgAgxtM","2TLoOSuU4T0","k_Vzv40mSes","Wia0LUx7kjQ","upCHXJvoVG0","7UsrpooLqAE","HCqgWnsrk0k","M66yXyiL8qg","5y1eem5d7Os","wDSYDwCkZs0"],"fr":["Hc1to_A_VWg","SJXqNyNIrQU","PwZTpCAEMMY","u_8STi9Q7oQ","WTfZJ_-ek0c","XZ2PG_XnGG0","Xd5dHRRKh-w","s0vlcCONXis","ch2gh9_A7X8","dvLDAWrwzCg"],"es":["1ssyloijHAI","SX25PQ5s1Jk","VJr3-nKeMKM","rOM8Ag-U7Yc","LpMAR8oRTsg","7xw5qorMeJ0","5nGl53Ly6FI","kfNwzFu1Smk","BvCqwYJDArU","8WGh-aMeHl0"],"pt":["I2-YtCQp-R4","S4iD6dElrDA","ISNC6E_UDrM","wiKQyyFdA5w","aPbMZBp2_7E","bh6Ves1uIvU","Yb4l8jfPaDA","zTGm1GFKpDE","TDWJ7KbZCwU","NuXTRCTXefk"],"it":["fCAlRCKDmPk","j6d9odoaBqM","BH42Tej1Ec4","FxB9gKGLhOg","cz9fyeYthF8","I5wsM570PJ4","F1egrXbQWEY","tgqjJushQbY","6F9cnQ17Ybs","7wCuNeqC6ug"],"zh":["tGBMk-4WDoQ","oJUtrAXSm2M","iFZCpvQ1w7g","ZbT_XLjkBvA","TfrlYoGBatA","_wXD7H5D8pY","0BrTrr3SaVU"],"ko":["At2RJXtYJKk","sH4fKZo4qsU","iiOfRt8Ar6g","7a7lKAZ6nWw","m8hJVhIs96M","YbzsPgVCxGk","Z8deXpVPytc","RfgSSJM-fAk","Gj41vc4rrXE","8GgxdAW70zw"]},"name":{"ja":"手のしびれ（親指〜薬指）","en":"Numb or tingling hand","nl":"Tintelende of dove hand","de":"Karpaltunnelsyndrom","fr":"Syndrome du canal carpien","es":"Túnel carpiano","pt":"Túnel do carpo","it":"Tunnel carpale","zh":"腕管综合征","ko":"손목터널증후군","tr":"Karpal tünel sendromu","pl":"Zespół cieśni nadgarstka","ar":"متلازمة النفق الرسغي"},"expl":{"ja":"親指から薬指にかけてのしびれや痛み。夜や朝に強く感じることがあります。手首の中で神経が圧迫されて起こるとされます。","en":"Numbness or tingling in the thumb and first fingers, often worse at night or in the morning, caused by pressure on a nerve at the wrist.","nl":"Gevoelloosheid of tintelingen in de duim en de eerste vingers, vaak erger ’s nachts of ’s ochtends, veroorzaakt door druk op een zenuw in de pols."},"syn":"手がしびれる 指のしびれ 手根管 carpal tunnel hand numbness tingling fingers carpaletunnel tintelende vingers Karpaltunnel Kribbeln canal carpien túnel carpiano túnel do carpo tunnel carpale 腕管 手麻 손저림 손목터널 karpal tünel cieśń nadgarstka 手根管症候群 Carpal tunnel Carpaletunnelsyndroom"},"tmj":{"r":"jaw","top":{"ja":["fUMu7eiRmVY","gqn38ij-vZ8","JonKMVaVPLg","Z1-G_kmouXE","3XGAb4YBq2w","nSaGfxTAHCw","rt-BejScDW8","PwoefjV4eHs","vEwGa3xQPC0","6ej1AK_T4jg"],"en":["EM18snVgV_c","SbJZXG4fsd4","MS4O2dbCJc8","8qh6DjXJxTQ","wpMix29CPPc","TrtRIDx1mKw","UE12d2rhZzc","9dGuBEnggVs","RYYkd74EhHo","ijocDj373kw"],"nl":["zPPASLy8tnU","0AO8Bv6J394","ycVaAc9DS6c","J783qLAWK_0","ZKZhAyFEy9s","_PjIS5Q5tBw","0eEUnO1ZZ6M","H9FkcnXHWFE","rwNthunV3Xg","C0bfxvSr3lU"],"de":["AyoBErBjJ6M","FCU0DyhuvTc","bBInoTYoHh4","FIoAsPbprn0","NZJrCR2nfzE","jdR7MkaPzFU","O0P5-PmxHnc","pOkd57wha-I","KMGLeDDiy9E","yChKR3fh2ws"],"fr":["8Pn5oIAmVdY","hwmdD4kEicU","qzsaQ0DXJFs","bsRhtvBTykU","ZMjD886cjl4","-ie8sdNKGnE","aGx2Zf1EokU","hb16bvKpEL4","YKNukelQdfY"],"es":["NHv1NhKonV0","kFfnEHdi8XY","I_XxmS9jUa4","y3ZQNUk9fcM","7vCOMoAmxF8","nlQAgPuK-cw","-tcP7tHxFo8","UDgcS6IeEN8","hSmxz1v8xnQ","GrkQfnt_XIo"],"pt":["lHd_rVc3VyM","MY9cIMJ3p3E","SC8sS3mZTDs","O2zYCMHdt5Y","npmzDzunZpo","mu3GeXRtxaY","NxZ8jQ7XT9M","QJph43vfvIs"],"it":["9z1Ea65lAcg","9A8RSWfOupg","WXD_KgaIHX0","l91ExR9oiWc","iwzZxiUUSVQ","bi6uVfvT1lo","6-wtKE8Qvfo","iWEbqugYd2Y","wBC9njITV74","5kaUezmbiho"],"zh":["Q4TraO8L8C8","yD0r25DoNbQ","3Cu21RkU9W8","dqGFPaJgY2Q","l-KBjyTa3g4","8oYbskdOIOo"],"ko":["pf_oPpQnUq8","m8QyW9RLEcQ","duBSjsOv0hA","jJQa21NJQLI","AILTEj2cL5o","u0J0HlYVVXM","RroclzAaEZM","fC7-ad5ED78","X13K-6FQPRs","cJin_fqwgJM"]},"name":{"ja":"あごの痛み・口が開けにくい","en":"Jaw pain & clicking","nl":"Kaakpijn en klikken","de":"Kieferschmerzen (CMD)","fr":"Douleur de mâchoire (ATM)","es":"Dolor de mandíbula (ATM)","pt":"Dor na mandíbula (ATM/DTM)","it":"Dolore alla mandibola (ATM)","zh":"颞下颌关节紊乱","ko":"턱관절 장애","tr":"Çene eklemi ağrısı","pl":"Ból stawu skroniowo-żuchwowego","ar":"ألم مفصل الفك"},"expl":{"ja":"あごの関節や筋肉の痛み、口を開けるときの音や開けにくさ。歯ぎしりや食いしばりと関係することがあります。","en":"Pain in the jaw joint or muscles, clicking, or difficulty opening the mouth, sometimes linked to teeth grinding or clenching.","nl":"Pijn in het kaakgewricht of de kauwspieren, klikken, of moeite om de mond te openen, soms in verband gebracht met tandenknarsen of klemmen."},"syn":"あごが痛い 口が開かない 顎がカクカク 歯ぎしり 食いしばり jaw pain TMJ TMD clicking jaw teeth grinding bruxism kaakpijn tandenknarsen Kieferschmerz CMD Zähneknirschen mâchoire ATM bruxisme mandíbula bruxismo mandibola 下巴痛 颞颌关节 磨牙 턱관절 이갈이 çene ağrısı szczęka bruksizm 顎関節症 Jaw pain (TMJ) Kaakklachten"},"breathing":{"r":"breathing","top":{"ja":["d9Jplebe1bU","kt0lxacUAAs","16BrJw1rW6s","ytm_idqu3qk","5sgfyulkAWI","0llwEau8jaE","JIwchBIRPrU","fikReXjXJcA","os-pzf4SGfQ","5sCJNPLJqQE"],"en":["7Ep5mKuRmAA","kgTL5G1ibIo","vMjTJf4-xz0","9jpchJcKivk","UB3tSaiEbNY","w04SYVEuVq8","OXjlR4mXxSk","q7cbPiGhUWU","YauKps6MGIE","Q_CTNsYTkD4"],"nl":["8zWkqx6gO_8","5RDG99jFKBY","deN4STBUOW0","8e-8uokCjiE","WIVug0ToIZo","-HVqull9nG4","dzPZCZoE_3w","IQlUHhfN19Q","mcTpXmKvipY","2V96ovvQfkE"],"de":["NbOfGNtZRRM","k_RoPG6JY1A","xLINMW_oYKo","6evDidUoo2U","ajlbI3M3CBs","DA4oWUoa_d8","KzcQusb9FXc","FyifKIsaTFc","5ReNz5nv0aw","eu7mQtmqPH8"],"fr":["cHuUs483S4Q","FZZPXR_5s_c","FgR4O2JMD7k","7DHYmqv_deo","uAmVjVHuLqc","14jwlvCbL6g","PuITHS7qUD4","luVacI3yLrk","ex1WjeO-Yxc","hRNPcYnd2xU"],"es":["TuPaMCsnxes","0dyebB9e-vM","adpR2UQTElk","5aUcblTABhI","h8rvNIO1f2w","SPsTo-5UOG8","-bIpQJSzCvI","kY1EhBnrAIk","eP3VHiqmelc","v3dcyo4_Q8M"],"pt":["WcPjmr7aknU","_iQfblkbUJ4","11gy50K7BNA","Mu39nw6R0Lk","Waf3kZkpGq4","AEbbzW7-Hts","Ghbhtri8em4","HEHFpI42Mjc","fP3IG3OhTmA","CR74KSArDjw"],"it":["fKtnMaHoMfY","qEurAQ7BJDc","uLWgPyF0sII","2JbG5e6th7A","f2smrmhTc_w","3TDQQwZX9KQ","i-TaRrdQfPE","E229d33XWqg","BIus8fflaGg","nMwJ_PJ11dc"],"zh":["aU86wIpmgz0","Ot_bSm3RHVU","QxeLz4lA9Jg","sYDwONgry2A","-1uldRssVO4","ROLZBjxxkcs","wP-oc0SXoBE","qP50AqN0Ibk","sQh7GAzg9wE","pa2d45Ix7aQ"],"ko":["GBbQNMla9Ok","kvv-T4VGKok","KKD6ZKwQAac","FiAfRGt5x5s","tF6sqzpYtgU","5v3uYnZ_20g","BWnUADRcdis","94FEWc8JfQ4","77Gt9bl6MuY","vkIEWd8gQNw"]},"name":{"ja":"呼吸を整えたい","en":"Breathing practice","nl":"Ademhalingsoefeningen","de":"Flache Atmung","fr":"Respiration superficielle","es":"Respiración superficial","pt":"Respiração curta","it":"Respirazione superficiale","zh":"呼吸短浅","ko":"얕은 호흡","tr":"Yüzeysel nefes","pl":"Płytki oddech","ar":"التنفس السطحي"},"expl":{"ja":"呼吸が浅い、息を吸いにくいと感じる状態。ゆっくりした呼吸の練習の動画を集めています。息苦しさが急に強くなった場合は受診してください。","en":"A feeling of shallow or restricted breathing. These videos are slow-breathing practice. Seek care if breathlessness comes on suddenly or gets worse.","nl":"Een gevoel van oppervlakkige of belemmerde ademhaling. Deze video’s zijn oefeningen in langzaam ademhalen. Zoek hulp als benauwdheid plotseling opkomt of erger wordt."},"syn":"呼吸が浅い 息苦しい 腹式呼吸 横隔膜 breathing shallow breath diaphragm breathing exercises ademhaling ademoefeningen Atemübungen Zwerchfell respiration diaphragme respiración diafragmática respiração diafragma respirazione 呼吸 腹式呼吸 横膈膜 호흡 복식호흡 nefes oddech 呼吸が浅い Shallow breathing Oppervlakkige ademhaling"},"balance":{"r":"balance","top":{"ja":["sWYitMddV4U","9jCi6oXS8IY","0P7v5iv8T8A","yhrBQbh4vqM","uyN3AF2u97A","DMd0m6mL20M","CdgubHcqp7U","CjyadMOURDk","2PqHJhRaHg0","qHOZ9O5IIqE"],"en":["BNC4bi3Ucac","uJZk7jafw-o","_8NW1emA2Rg","t2SCv3fhxYs","MJLHMUa7WYs","RmZO_EPoB4k","EQeGGkGcfFM","IhFmlZGvU8A","4aCFY0jiD98","2BcOw0oCsxA"],"nl":["PH-lBTpL7A0","EzdZuJZkQv0","TxkPjHeyRWU","zPLLegCNdi0","sgg0rJ3iq1U","NOGK4fq4rg8","GWBi1K6HnbA","zUbnFQL2GY8","T-w8oI1zeTo","2B3YbRmA3Z0"],"de":["8ro8__o2wr8","C6y7D9sc1RE","Bnq1cfjjim0","wt-j3o2kuw8","YuuP9jKo40g","R6JAD77OD8w","9T5s51Dy3c8","B3bpQOwsxCQ","o1jveJnxtNM","mEZrAT5I7HY"],"fr":["xVNaZLUOAjg","LAbqqqmU2BQ","8KPDu9JSHRs","CGglKK-t4eM","DVhoaB4CNH0","AdNfT7k2vsE","gIwHXp3BCXk","tVGees_Iksc","Tm1MuVM33sE","uw9HsoEPgog"],"es":["mC_Wdu6d-rM","Tw7mQu2b0D0","ExcnKkHL7ts","_wW02hP8d5I","_eCF5TP2tc4","3A-13HmFxOw","Cx1xXGGNFlg","vTCLXlXqn2s","nCWqTEmNOkA","8RqXilbSy_0"],"pt":["uoiyDHyX_Ik","W2EucDEc9Pg","lPAnWf3AE4E","HbUsvGWAXmU","I4WExpJeCdA","2nj8hT0wPv8","nNu2-e5_PiY","Zu0B2trfXTg","flqbsvgDBA8","IqenhLvQxJk"],"it":["GjV5GBc19nQ","BvC_jyGsDL8","0tW04t6NF5c","kGgWm-ujE0I","BfReojct8Yk","WcRVtVgOhek","U_m5Xs4q48Y","hTPLsYA3Pf8","hSsM93CwUco","LuV-Av2bSrE"],"zh":["YssyD9t3aiw","YfWmJpWkj_0","Smq2PUMZ87k","JDRSCq9hGAk","8slvbtcz5Zg","PE7OvVsDN3M","kDgwmlYhnYg","BGZ04mu0O_w","EAaBrM5uRAc","L9wY7Pcj-vY"],"ko":["xOL2PqRA_Gg","uOKfzcabAfs","7zmTS-lMsy4","Cw_alRMw3G8","QCfgrtiL8hk","1rPttw9z-DU","UQsMnrKqANA","q8VS3UaFNd0","wxrmSslfkz8","Xx0lpcVMl-Q"]},"name":{"ja":"ふらつき・転倒予防","en":"Balance & fall prevention","nl":"Evenwicht en valpreventie","de":"Gleichgewicht und Sturzprävention","fr":"Équilibre et prévention des chutes","es":"Equilibrio y prevención de caídas","pt":"Equilíbrio e prevenção de quedas","it":"Equilibrio e prevenzione delle cadute","zh":"平衡・防跌倒","ko":"균형·낙상 예방","tr":"Denge ve düşme önleme","pl":"Równowaga i zapobieganie upadkom","ar":"التوازن والوقاية من السقوط"},"expl":{"ja":"ふらつきや、転びやすさが気になる状態。バランスと脚の筋力の運動は、転倒予防に役立つとされています。","en":"Unsteadiness or worry about falling. Balance and leg-strength exercises are known to help prevent falls.","nl":"Wankelheid of bezorgdheid om te vallen. Van oefeningen voor evenwicht en beenspieren is bekend dat ze helpen vallen te voorkomen."},"syn":"ふらつく 転びやすい 転倒予防 高齢者 balance falls fall prevention seniors unsteady evenwicht vallen ouderen Gleichgewicht Sturz Senioren équilibre chutes equilibrio caídas mayores equilíbrio quedas idosos equilibrio cadute anziani 平衡 跌倒 老人 균형 낙상 노인 denge düşme równowaga upadki"},"stiff":{"r":"mobility","top":{"ja":["LXzpn0jN8Bg","cqckeUDHSbY","9mCCZ39Gb5c","NrJIhK_gOXc","eI_uP45XVIc","SX2FsECzB24","Z5uaxJBUGeM","lJlbbbk3H_U","L9puWqX2BoQ","cSoe_UpbkeI"],"en":["g_tea8ZNk5A","CY6QP4ofwx4","ihba9Lw0tv4","FI51zRzgIe4","sAf67xFS-qE","tnZ96Y2C28Y","t2jel6q1GRk","8YOTIyUwxTU","Ptj-NEb5oB4","BPRE9o1cEgk"],"nl":["T-n9FupCwD0","MHuYsURYIqQ","pX3wEbWQ7Ao","zadVuXQXFME","fjLa-uPArUc","aTXzRlSYDjc"],"de":["s6Jazu4oXls","qFgwrTc1e1I","kApPj-mNcO4","FUHzkAbrOlg","Abv7M1sgNiU","-roAS05CUOM","zI0n0gpMpkE","dASt0QILjaQ","fFB5g5rc8cQ","sqKnHet1xfA"],"fr":["WjsQc9GUBW0","xvrWZk6ZekQ","nMgxn1JkUkU","eV8YUfQMp3U","zNhqYaa79jY","bE-6cdf_2pc","twf4e-EC2e4","YqiYaeH3TZA","n7c5dWOsW_k","aRyii1QwdWs"],"es":["Lx4YFmORsWc","YQQfhILVR7c","msTPZniCgR8","BaPLtt2w3AM","Gnbg88khUug","2WhvOQS1QQU","mn_PgxZ-kcQ","3WwhLKVUOvI","Eo-rGMhdOM4","hJ2_hyJo3z8"],"pt":["cvhQkEjB--o","5gzlfjvE6Rg","xfF6WV_cDgU","F1iejoRbRts","6nb-CrZULsY","H5kQnexisFM","t5cG-FLhuwI","xOCh5HJMsZ8","o0cyRDLV7tg","We44qc_6Gj4"],"it":["vvKc1Fa4Kco","ZlptBUMtRUI","XjsbRUcFLZ0","AWS25cTEmGo","L69-s_xj__U","SQXJIqP-p1Q","DDh0ZaTrJiY","lrhmEcf9PTs","uugqNw2ESzM","bHAx5T4SgNI"],"zh":["pNBw5o7EE6g","cx3NvVg_1qk","bGDs6-_HkT4","lgfNLydEMp0","bON909Ls9ZE","-Lqg9xZU9CA","IgJ0RXxzWCc","oS-WYwGBk68","k3mVP4fSlPA","eJbPPcN69h8"],"ko":["50WCSpZtdmA","X2s3RZR8lPI","OBTl49bVk94","tZEZNsuDkLY","8VtkpMGw0hw","jw1gxrzRgeU","F0VqX7LzyvQ","1lPY8TkZzsk","TbZZsD_bYko","kB0_xQdt2ow"]},"name":{"ja":"体が硬い","en":"Stiffness / flexibility","nl":"Stijfheid / lenigheid","de":"Steifheit / Beweglichkeit","fr":"Raideur / souplesse","es":"Rigidez / flexibilidad","pt":"Rigidez / flexibilidade","it":"Rigidità / flessibilità","zh":"身体僵硬・柔韧性","ko":"뻣뻣한 몸·유연성","tr":"Tutukluk / esneklik","pl":"Sztywność / gibkość","ar":"تيبّس الجسم / المرونة"},"expl":{"ja":"体が硬い、動きにくいと感じる状態。全身のストレッチや、動きを広げる運動の動画です。","en":"Feeling stiff or less flexible. These videos are whole-body stretching and mobility routines.","nl":"Een stijf of minder soepel gevoel. Deze video’s zijn rekoefeningen en mobiliteitsroutines voor het hele lichaam."},"syn":"体が硬い 柔軟性 ストレッチ 前屈 stiff flexibility stretching mobility tight hamstrings lenigheid stretchen stijf Dehnen Beweglichkeit souplesse étirements flexibilidad estiramientos alongamento flexibilidade stretching flessibilità 拉伸 柔韧 拉筋 스트레칭 유연성 esneme rozciąganie"}},"reg":{"neck":{"ja":"頭・首","en":"Head & neck","nl":"Hoofd en nek","de":"Kopf und Nacken","fr":"Tête et cou","es":"Cabeza y cuello","pt":"Cabeça e pescoço","it":"Testa e collo","zh":"头部・颈部","ko":"머리・목","tr":"Baş ve boyun","pl":"Głowa i szyja","ar":"الرأس والرقبة"},"shoulder":{"ja":"肩","en":"Shoulder","nl":"Schouder","de":"Schulter","fr":"Épaule","es":"Hombro","pt":"Ombro","it":"Spalla","zh":"肩部","ko":"어깨","tr":"Omuz","pl":"Bark","ar":"الكتف"},"upperback":{"ja":"背中・姿勢","en":"Upper back & posture","nl":"Bovenrug en houding","de":"Oberer Rücken & Haltung","fr":"Haut du dos et posture","es":"Espalda alta y postura","pt":"Parte superior das costas e postura","it":"Parte alta della schiena e postura","zh":"上背・体态","ko":"등·자세","tr":"Sırt ve duruş","pl":"Górna część pleców i postawa","ar":"أعلى الظهر والوضعية"},"lowback":{"ja":"腰","en":"Lower back","nl":"Onderrug","de":"Unterer Rücken","fr":"Bas du dos","es":"Zona lumbar","pt":"Lombar","it":"Zona lombare","zh":"腰部","ko":"허리","tr":"Bel","pl":"Dolny odcinek pleców","ar":"أسفل الظهر"},"hip":{"ja":"股関節","en":"Hip","nl":"Heup","de":"Hüfte","fr":"Hanche","es":"Cadera","pt":"Quadril","it":"Anca","zh":"髋部","ko":"고관절","tr":"Kalça","pl":"Biodro","ar":"الورك"},"knee":{"ja":"膝","en":"Knee","nl":"Knie","de":"Knie","fr":"Genou","es":"Rodilla","pt":"Joelho","it":"Ginocchio","zh":"膝盖","ko":"무릎","tr":"Diz","pl":"Kolano","ar":"الركبة"},"ankle":{"ja":"足首・アキレス腱","en":"Ankle & Achilles","nl":"Enkel en achillespees","de":"Sprunggelenk & Achillessehne","fr":"Cheville et tendon d’Achille","es":"Tobillo y Aquiles","pt":"Tornozelo e Aquiles","it":"Caviglia e tendine d’Achille","zh":"踝部・跟腱","ko":"발목·아킬레스건","tr":"Ayak bileği ve Aşil","pl":"Kostka i ścięgno Achillesa","ar":"الكاحل ووتر العرقوب"},"foot":{"ja":"足・足指","en":"Foot & toes","nl":"Voet en tenen","de":"Fuß & Zehen","fr":"Pied et orteils","es":"Pie y dedos","pt":"Pé e dedos","it":"Piede e dita","zh":"足部・脚趾","ko":"발·발가락","tr":"Ayak ve parmaklar","pl":"Stopa i palce","ar":"القدم والأصابع"},"wrist":{"ja":"手首・手・肘","en":"Wrist, hand & elbow","nl":"Pols, hand en elleboog","de":"Handgelenk, Hand & Ellenbogen","fr":"Poignet, main et coude","es":"Muñeca, mano y codo","pt":"Punho, mão e cotovelo","it":"Polso, mano e gomito","zh":"手腕・手・肘","ko":"손목·손·팔꿈치","tr":"El bileği, el ve dirsek","pl":"Nadgarstek, dłoń i łokieć","ar":"الرسغ واليد والمرفق"},"jaw":{"ja":"あご（顎関節）","en":"Jaw (TMJ)","nl":"Kaak","de":"Kiefer","fr":"Mâchoire","es":"Mandíbula","pt":"Mandíbula","it":"Mandibola","zh":"下颌","ko":"턱","tr":"Çene","pl":"Szczęka","ar":"الفك"},"breathing":{"ja":"呼吸","en":"Breathing","nl":"Ademhaling","de":"Atmung","fr":"Respiration","es":"Respiración","pt":"Respiração","it":"Respirazione","zh":"呼吸","ko":"호흡","tr":"Nefes","pl":"Oddech","ar":"التنفس"},"balance":{"ja":"バランス・転倒予防","en":"Balance & falls","nl":"Evenwicht","de":"Gleichgewicht","fr":"Équilibre","es":"Equilibrio","pt":"Equilíbrio","it":"Equilibrio","zh":"平衡","ko":"균형","tr":"Denge","pl":"Równowaga","ar":"التوازن"},"mobility":{"ja":"全身のモビリティ","en":"Whole-body mobility","nl":"Mobiliteit hele lichaam","de":"Ganzkörper-Beweglichkeit","fr":"Mobilité globale","es":"Movilidad general","pt":"Mobilidade do corpo todo","it":"Mobilità generale","zh":"全身灵活性","ko":"전신 유연성","tr":"Tüm vücut hareketliliği","pl":"Mobilność całego ciała","ar":"مرونة الجسم كله"}},"rf":{"neck":{"ja":"腕や手のしびれ・力が入らない、転倒や事故の後の痛み、激しい頭痛やめまい、発熱を伴う場合","en":"arm/hand numbness or weakness, pain after a fall or accident, severe headache or dizziness, or fever","nl":"tintelingen of krachtverlies in arm/hand, pijn na een val of ongeluk, hevige hoofdpijn of duizeligheid, of koorts","de":"Taubheit oder Schwäche in Arm/Hand, Schmerzen nach Sturz oder Unfall, starke Kopfschmerzen oder Schwindel, Fieber","fr":"engourdissement ou faiblesse du bras/de la main, douleur après une chute ou un accident, maux de tête intenses ou vertiges, fièvre","es":"hormigueo o debilidad en brazo/mano, dolor tras una caída o accidente, dolor de cabeza intenso o mareo, fiebre","pt":"dormência ou fraqueza no braço/mão, dor após queda ou acidente, dor de cabeça forte ou tontura, febre","it":"formicolio o debolezza al braccio/mano, dolore dopo una caduta o un incidente, forte mal di testa o vertigini, febbre","zh":"手臂/手麻木或无力、跌倒或事故后的疼痛、剧烈头痛或眩晕、发烧","ko":"팔·손 저림이나 힘 빠짐, 낙상·사고 후 통증, 심한 두통·어지럼, 발열","tr":"kol/elde uyuşma veya güçsüzlük, düşme ya da kaza sonrası ağrı, şiddetli baş ağrısı veya baş dönmesi, ateş","pl":"drętwienie lub osłabienie ręki, ból po upadku lub wypadku, silny ból głowy lub zawroty, gorączka","ar":"تنميل أو ضعف في الذراع/اليد، ألم بعد سقوط أو حادث، صداع شديد أو دوخة، حمّى"},"shoulder":{"ja":"転倒後に腕が上がらない、夜も続く強い痛み、胸の痛みや息苦しさを伴う肩の痛み（すぐ受診）","en":"you cannot lift the arm after a fall, strong pain that persists at night, or shoulder pain with chest pain or breathlessness (seek urgent care)","nl":"je arm niet kunnen heffen na een val, hevige pijn die ’s nachts aanhoudt, of schouderpijn met pijn op de borst of benauwdheid (direct hulp)","de":"Arm nach Sturz nicht hebbar, starke nächtliche Schmerzen, Schulterschmerz mit Brustschmerz oder Atemnot (sofort Hilfe holen)","fr":"impossibilité de lever le bras après une chute, douleur forte persistante la nuit, douleur d’épaule avec douleur thoracique ou essoufflement (urgence)","es":"no poder levantar el brazo tras una caída, dolor fuerte que persiste por la noche, o dolor de hombro con dolor torácico o falta de aire (urgencias)","pt":"não conseguir levantar o braço após queda, dor forte que persiste à noite, ou dor no ombro com dor no peito ou falta de ar (procure urgência)","it":"non riuscire ad alzare il braccio dopo una caduta, dolore forte che persiste di notte, o dolore alla spalla con dolore al petto o fiato corto (urgenza)","zh":"跌倒后手臂抬不起来、夜间持续剧痛、肩痛伴胸痛或气短（立即就医）","ko":"넘어진 뒤 팔이 올라가지 않음, 밤에도 계속되는 심한 통증, 가슴 통증·숨참을 동반한 어깨 통증(즉시 진료)","tr":"düşme sonrası kolu kaldıramama, gece süren şiddetli ağrı, göğüs ağrısı veya nefes darlığıyla omuz ağrısı (acil)","pl":"brak możliwości uniesienia ręki po upadku, silny ból utrzymujący się w nocy, ból barku z bólem w klatce lub dusznością (pilnie)","ar":"عدم القدرة على رفع الذراع بعد سقوط، ألم شديد مستمر ليلًا، ألم الكتف مع ألم في الصدر أو ضيق تنفس (طوارئ)"},"upperback":{"ja":"胸の痛みや息苦しさ、動きと関係ない夜間痛、発熱や原因不明の体重減少","en":"chest pain or breathlessness, night pain unrelated to movement, fever or unexplained weight loss","nl":"pijn op de borst of benauwdheid, nachtpijn die niet met bewegen samenhangt, koorts of onverklaard gewichtsverlies","de":"Brustschmerz oder Atemnot, Nachtschmerz unabhängig von Bewegung, Fieber oder ungeklärter Gewichtsverlust","fr":"douleur thoracique ou essoufflement, douleur nocturne sans lien avec le mouvement, fièvre ou perte de poids inexpliquée","es":"dolor torácico o falta de aire, dolor nocturno sin relación con el movimiento, fiebre o pérdida de peso inexplicada","pt":"dor no peito ou falta de ar, dor noturna sem relação com movimento, febre ou perda de peso sem explicação","it":"dolore al petto o fiato corto, dolore notturno non legato al movimento, febbre o perdita di peso inspiegabile","zh":"胸痛或气短、与活动无关的夜间疼痛、发烧或不明原因体重下降","ko":"가슴 통증·숨참, 움직임과 무관한 야간 통증, 발열이나 원인 모를 체중 감소","tr":"göğüs ağrısı veya nefes darlığı, hareketle ilgisiz gece ağrısı, ateş veya açıklanamayan kilo kaybı","pl":"ból w klatce lub duszność, ból nocny niezwiązany z ruchem, gorączka lub niewyjaśniona utrata wagi","ar":"ألم في الصدر أو ضيق تنفس، ألم ليلي لا علاقة له بالحركة، حمّى أو فقدان وزن غير مبرر"},"lowback":{"ja":"股間・お尻まわりのしびれ、排尿・排便の異常、脚の力が入らない、外傷後の痛み、発熱や原因不明の体重減少（すぐ受診）","en":"numbness in the groin/saddle area, bladder or bowel changes, leg weakness, pain after trauma, fever or unexplained weight loss (seek urgent care)","nl":"gevoelloosheid in kruis/zitvlak, veranderingen bij plassen of ontlasting, krachtverlies in de benen, pijn na een ongeval, koorts of onverklaard gewichtsverlies (direct hulp)","de":"Taubheit im Genital-/Gesäßbereich, Blasen- oder Darmstörungen, Beinschwäche, Schmerzen nach Unfall, Fieber oder ungeklärter Gewichtsverlust (sofort Hilfe holen)","fr":"engourdissement du périnée, troubles urinaires ou intestinaux, faiblesse des jambes, douleur après un traumatisme, fièvre ou perte de poids inexpliquée (urgence)","es":"adormecimiento en ingles/zona del sillín, cambios al orinar o defecar, debilidad en las piernas, dolor tras un traumatismo, fiebre o pérdida de peso inexplicada (urgencias)","pt":"dormência na virilha/região da sela, alteração urinária ou intestinal, fraqueza nas pernas, dor após trauma, febre ou perda de peso sem explicação (procure urgência)","it":"intorpidimento all’inguine/zona della sella, disturbi urinari o intestinali, debolezza alle gambe, dolore dopo un trauma, febbre o perdita di peso inspiegabile (urgenza)","zh":"会阴/鞍区麻木、排尿排便异常、腿部无力、外伤后疼痛、发烧或不明原因体重下降（立即就医）","ko":"사타구니·안장 부위 저림, 배뇨·배변 이상, 다리 힘 빠짐, 외상 후 통증, 발열·원인 모를 체중 감소(즉시 진료)","tr":"kasık/oturak bölgesinde uyuşma, idrar veya bağırsak değişiklikleri, bacaklarda güçsüzlük, travma sonrası ağrı, ateş veya açıklanamayan kilo kaybı (acil)","pl":"drętwienie krocza, zaburzenia oddawania moczu lub stolca, osłabienie nóg, ból po urazie, gorączka lub niewyjaśniona utrata wagi (pilnie)","ar":"خدر في منطقة العانة/السرج، تغيّر في التبول أو التبرز، ضعف الساقين، ألم بعد إصابة، حمّى أو فقدان وزن غير مبرر (طوارئ)"},"hip":{"ja":"転倒後に体重をかけられない、発熱を伴う鼠径部の痛み、急な激痛","en":"you cannot bear weight after a fall, groin pain with fever, or sudden severe pain","nl":"niet kunnen staan na een val, liespijn met koorts, of plotselinge hevige pijn","de":"nach einem Sturz nicht belastbar, Leistenschmerz mit Fieber, plötzlicher starker Schmerz","fr":"impossibilité de s’appuyer après une chute, douleur à l’aine avec fièvre, douleur soudaine et intense","es":"no poder apoyar tras una caída, dolor inguinal con fiebre, dolor intenso repentino","pt":"não conseguir apoiar o peso após queda, dor na virilha com febre, dor forte repentina","it":"non riuscire a caricare il peso dopo una caduta, dolore inguinale con febbre, dolore improvviso e intenso","zh":"跌倒后无法负重、腹股沟痛伴发烧、突发剧痛","ko":"넘어진 뒤 체중을 실을 수 없음, 발열을 동반한 사타구니 통증, 갑작스러운 심한 통증","tr":"düşme sonrası basamama, ateşle kasık ağrısı, ani şiddetli ağrı","pl":"brak możliwości obciążenia nogi po upadku, ból pachwiny z gorączką, nagły silny ból","ar":"عدم القدرة على تحميل الوزن بعد سقوط، ألم في الأربية مع حمّى، ألم شديد مفاجئ"},"knee":{"ja":"けが直後の急な腫れ、ひざが引っかかる・崩れる、赤く熱をもった腫れ、体重をかけられない","en":"rapid swelling after injury, locking or giving way, a red, hot, swollen knee, or inability to bear weight","nl":"snelle zwelling na een blessure, slot- of door-de-knie-zakken, een rode, warme, gezwollen knie, of niet kunnen staan","de":"schnelle Schwellung nach Verletzung, Blockieren oder Wegknicken, rotes, heißes, geschwollenes Knie, nicht belastbar","fr":"gonflement rapide après une blessure, blocage ou dérobement, genou rouge, chaud et gonflé, impossibilité de s’appuyer","es":"hinchazón rápida tras una lesión, bloqueo o fallos de la rodilla, rodilla roja, caliente e hinchada, no poder apoyar","pt":"inchaço rápido após lesão, travamento ou falseio, joelho vermelho, quente e inchado, não conseguir apoiar","it":"gonfiore rapido dopo un trauma, blocco o cedimento, ginocchio rosso, caldo e gonfio, impossibilità di caricare","zh":"受伤后迅速肿胀、膝盖卡住或打软、红肿发热、无法负重","ko":"다친 직후 빠른 부기, 무릎이 걸리거나 꺾임, 붉고 뜨겁게 부은 무릎, 체중을 실을 수 없음","tr":"yaralanma sonrası hızlı şişlik, kilitlenme veya boşalma, kırmızı, sıcak, şiş diz, basamama","pl":"szybki obrzęk po urazie, blokowanie lub uciekanie kolana, czerwone, gorące, obrzęknięte kolano, brak możliwości obciążenia","ar":"تورّم سريع بعد إصابة، انغلاق الركبة أو خذلانها، ركبة حمراء ساخنة متورمة، عدم القدرة على تحميل الوزن"},"ankle":{"ja":"けがの後に数歩も歩けない、骨を押すと痛む、ふくらはぎを蹴られたような急な感覚、ふくらはぎの赤く熱い腫れ","en":"you cannot walk a few steps after injury, bone tenderness, a sudden ‘kicked’ feeling in the calf, or a swollen, red, warm calf","nl":"na een blessure geen paar stappen kunnen lopen, drukpijn op het bot, een plotseling ‘getrapt’ gevoel in de kuit, of een gezwollen, rode, warme kuit","de":"nach Verletzung keine paar Schritte gehen können, Knochendruckschmerz, plötzliches ‚Tritt‘-Gefühl in der Wade, geschwollene, rote, warme Wade","fr":"impossible de faire quelques pas après la blessure, douleur à la pression de l’os, sensation soudaine de « coup » dans le mollet, mollet gonflé, rouge et chaud","es":"no poder dar unos pasos tras la lesión, dolor al presionar el hueso, sensación repentina de «patada» en la pantorrilla, pantorrilla hinchada, roja y caliente","pt":"não conseguir dar alguns passos após a lesão, dor ao apertar o osso, sensação repentina de «chute» na panturrilha, panturrilha inchada, vermelha e quente","it":"non riuscire a fare pochi passi dopo il trauma, dolore alla pressione dell’osso, improvvisa sensazione di «calcio» al polpaccio, polpaccio gonfio, rosso e caldo","zh":"受伤后走不了几步、按压骨头疼痛、小腿突然像被踢了一下、小腿红肿发热","ko":"다친 뒤 몇 걸음도 걷지 못함, 뼈를 누르면 아픔, 종아리를 차인 듯한 갑작스러운 느낌, 붉고 뜨겁게 부은 종아리","tr":"yaralanma sonrası birkaç adım atamama, kemikte basınca ağrı, baldırda aniden ‘tekme yemiş’ hissi, şiş, kırmızı, sıcak baldır","pl":"brak możliwości przejścia kilku kroków po urazie, bolesność kości, nagłe uczucie „kopnięcia” w łydkę, obrzęknięta, czerwona, ciepła łydka","ar":"عدم القدرة على المشي بضع خطوات بعد الإصابة، ألم عند الضغط على العظم، إحساس مفاجئ بـ«ركلة» في الساق، ساق متورمة حمراء دافئة"},"foot":{"ja":"赤く熱をもった足の腫れ、治りにくい傷（特に糖尿病）、続くしびれ、体重をかけられない","en":"a red, hot, swollen foot, a wound that won’t heal (especially with diabetes), persistent numbness, or inability to bear weight","nl":"een rode, warme, gezwollen voet, een wondje dat niet geneest (zeker bij diabetes), aanhoudende gevoelloosheid, of niet kunnen staan","de":"roter, heißer, geschwollener Fuß, nicht heilende Wunde (besonders bei Diabetes), anhaltende Taubheit, nicht belastbar","fr":"pied rouge, chaud et gonflé, plaie qui ne guérit pas (surtout en cas de diabète), engourdissement persistant, impossibilité de s’appuyer","es":"pie rojo, caliente e hinchado, una herida que no cicatriza (sobre todo con diabetes), adormecimiento persistente, no poder apoyar","pt":"pé vermelho, quente e inchado, ferida que não cicatriza (sobretudo com diabetes), dormência persistente, não conseguir apoiar","it":"piede rosso, caldo e gonfio, ferita che non guarisce (soprattutto con diabete), intorpidimento persistente, impossibilità di caricare","zh":"足部红肿发热、伤口难以愈合（尤其是糖尿病患者）、持续麻木、无法负重","ko":"붉고 뜨겁게 부은 발, 잘 낫지 않는 상처(특히 당뇨), 계속되는 저림, 체중을 실을 수 없음","tr":"kırmızı, sıcak, şiş ayak, iyileşmeyen yara (özellikle diyabette), süren uyuşma, basamama","pl":"czerwona, gorąca, obrzęknięta stopa, niegojąca się rana (zwłaszcza przy cukrzycy), utrzymujące się drętwienie, brak możliwości obciążenia","ar":"قدم حمراء ساخنة متورمة، جرح لا يلتئم (خاصة مع السكري)، خدر مستمر، عدم القدرة على تحميل الوزن"},"wrist":{"ja":"転倒後の腫れや変形、夜も続くしびれ、握力の低下","en":"swelling or deformity after a fall, numbness that persists at night, or weakening grip","nl":"zwelling of een scheve stand na een val, gevoelloosheid die ’s nachts aanhoudt, of minder knijpkracht","de":"Schwellung oder Fehlstellung nach Sturz, nächtlich anhaltende Taubheit, nachlassende Griffkraft","fr":"gonflement ou déformation après une chute, engourdissement persistant la nuit, perte de force de préhension","es":"hinchazón o deformidad tras una caída, adormecimiento que persiste por la noche, pérdida de fuerza al agarrar","pt":"inchaço ou deformidade após queda, dormência que persiste à noite, perda de força para segurar","it":"gonfiore o deformità dopo una caduta, intorpidimento che persiste di notte, perdita di forza nella presa","zh":"跌倒后肿胀或变形、夜间持续麻木、握力下降","ko":"넘어진 뒤 부기나 변형, 밤에도 계속되는 저림, 쥐는 힘 약화","tr":"düşme sonrası şişlik veya şekil bozukluğu, gece süren uyuşma, kavrama gücünde azalma","pl":"obrzęk lub zniekształcenie po upadku, drętwienie utrzymujące się w nocy, słabnący chwyt","ar":"تورّم أو تشوّه بعد سقوط، خدر مستمر ليلًا، ضعف قبضة اليد"},"jaw":{"ja":"口が開かない・閉じない、顔の腫れや発熱、けがの後の痛み、耳の症状","en":"the jaw locks open or closed, facial swelling or fever, pain after an injury, or ear symptoms","nl":"de kaak zit vast (open of dicht), zwelling in het gezicht of koorts, pijn na een ongeval, of oorklachten","de":"Kiefer blockiert offen oder geschlossen, Gesichtsschwellung oder Fieber, Schmerzen nach Verletzung, Ohrbeschwerden","fr":"mâchoire bloquée ouverte ou fermée, gonflement du visage ou fièvre, douleur après un choc, symptômes à l’oreille","es":"mandíbula bloqueada abierta o cerrada, hinchazón facial o fiebre, dolor tras un golpe, síntomas en el oído","pt":"mandíbula travada aberta ou fechada, inchaço no rosto ou febre, dor após trauma, sintomas no ouvido","it":"mandibola bloccata aperta o chiusa, gonfiore al viso o febbre, dolore dopo un trauma, sintomi all’orecchio","zh":"下巴卡住张不开或合不上、面部肿胀或发烧、外伤后疼痛、耳部症状","ko":"입이 벌어지지 않거나 다물어지지 않음, 얼굴 부기·발열, 외상 후 통증, 귀 증상","tr":"çenenin açık ya da kapalı kilitlenmesi, yüzde şişlik veya ateş, darbe sonrası ağrı, kulak belirtileri","pl":"szczęka zablokowana w otwarciu lub zamknięciu, obrzęk twarzy lub gorączka, ból po urazie, objawy uszne","ar":"انغلاق الفك مفتوحًا أو مغلقًا، تورّم الوجه أو حمّى، ألم بعد إصابة، أعراض في الأذن"},"breathing":{"ja":"胸の痛み、急な息苦しさやめまいが出たら中止して受診。肺の病気がある方は主治医の指示に従ってください","en":"stop and seek care if you get chest pain, sudden breathlessness or dizziness. Follow your doctor’s advice if you have a lung condition","nl":"stop en zoek hulp bij pijn op de borst, plotselinge benauwdheid of duizeligheid. Volg het advies van je arts bij een longaandoening","de":"bei Brustschmerz, plötzlicher Atemnot oder Schwindel abbrechen und Hilfe holen. Bei Lungenerkrankungen ärztlichen Rat befolgen","fr":"arrêtez et consultez en cas de douleur thoracique, d’essoufflement soudain ou de vertiges. Suivez l’avis de votre médecin en cas de maladie pulmonaire","es":"detente y busca ayuda si aparece dolor torácico, falta de aire repentina o mareo. Sigue las indicaciones de tu médico si tienes una enfermedad pulmonar","pt":"pare e procure ajuda se surgir dor no peito, falta de ar repentina ou tontura. Siga a orientação do seu médico se tiver doença pulmonar","it":"interrompi e chiedi aiuto in caso di dolore al petto, improvvisa mancanza di fiato o vertigini. Segui il parere del medico se hai una malattia polmonare","zh":"如出现胸痛、突然气短或头晕，请停止并就医。有肺部疾病者请遵医嘱","ko":"가슴 통증, 갑작스러운 숨참이나 어지럼이 생기면 중단하고 진료를 받으세요. 폐 질환이 있다면 주치의 지시를 따르세요","tr":"göğüs ağrısı, ani nefes darlığı veya baş dönmesi olursa bırakın ve yardım alın. Akciğer hastalığınız varsa doktorunuzun önerilerine uyun","pl":"przerwij i szukaj pomocy przy bólu w klatce, nagłej duszności lub zawrotach. Przy chorobie płuc stosuj się do zaleceń lekarza","ar":"توقّف واطلب المساعدة عند ألم الصدر أو ضيق التنفس المفاجئ أو الدوخة. اتبع نصيحة طبيبك إن كان لديك مرض رئوي"},"balance":{"ja":"転倒を繰り返す、急なめまい、急な片側のまひ・しびれ・ろれつが回らない（救急へ）、失神","en":"repeated falls, sudden dizziness, sudden weakness, numbness or speech difficulty (call emergency services), or fainting","nl":"herhaaldelijk vallen, plotselinge duizeligheid, plotseling krachtverlies, gevoelloosheid of moeite met praten (bel 112), of flauwvallen","de":"wiederholte Stürze, plötzlicher Schwindel, plötzliche Lähmung, Taubheit oder Sprachstörung (Notruf 112), Ohnmacht","fr":"chutes répétées, vertiges soudains, faiblesse, engourdissement ou trouble de la parole soudains (appelez les urgences), malaise","es":"caídas repetidas, mareo repentino, debilidad, adormecimiento o dificultad para hablar repentinos (llama a emergencias), desmayos","pt":"quedas repetidas, tontura repentina, fraqueza, dormência ou dificuldade para falar repentinas (ligue para a emergência), desmaios","it":"cadute ripetute, vertigini improvvise, debolezza, intorpidimento o difficoltà a parlare improvvisi (chiama l’emergenza), svenimenti","zh":"反复跌倒、突然眩晕、突然无力、麻木或说话困难（拨打急救电话）、晕厥","ko":"반복되는 낙상, 갑작스러운 어지럼, 갑작스러운 마비·저림·말이 어눌함(119 신고), 실신","tr":"tekrarlayan düşmeler, ani baş dönmesi, ani güçsüzlük, uyuşma veya konuşma güçlüğü (acili arayın), bayılma","pl":"powtarzające się upadki, nagłe zawroty, nagłe osłabienie, drętwienie lub trudności z mówieniem (dzwoń na 112), omdlenia","ar":"سقوط متكرر، دوخة مفاجئة، ضعف أو خدر أو صعوبة كلام مفاجئة (اتصل بالطوارئ)، إغماء"},"mobility":{"ja":"運動で痛みがどんどん強くなる、関節の腫れ、最近手術を受けた","en":"pain that keeps increasing with exercise, swollen joints, or recent surgery","nl":"pijn die bij het oefenen steeds erger wordt, gezwollen gewrichten, of een recente operatie","de":"Schmerzen, die beim Üben immer stärker werden, geschwollene Gelenke, kürzliche Operation","fr":"douleur qui augmente à l’effort, articulations gonflées, opération récente","es":"dolor que aumenta con el ejercicio, articulaciones hinchadas, cirugía reciente","pt":"dor que aumenta com o exercício, articulações inchadas, cirurgia recente","it":"dolore che aumenta con l’esercizio, articolazioni gonfie, intervento chirurgico recente","zh":"运动时疼痛不断加重、关节肿胀、近期做过手术","ko":"운동할수록 심해지는 통증, 관절 부기, 최근 수술","tr":"egzersizle giderek artan ağrı, şiş eklemler, yakın zamanda ameliyat","pl":"ból narastający podczas ćwiczeń, obrzęknięte stawy, niedawna operacja","ar":"ألم يزداد مع التمرين، تورّم المفاصل، جراحة حديثة"}},"xrf":{"headache":{"ja":"突然の激しい頭痛、発熱・吐き気・手足のまひやしびれを伴う頭痛","en":"sudden severe headache, or headache with fever, vomiting, weakness or numbness","nl":"plotselinge hevige hoofdpijn, of hoofdpijn met koorts, braken, krachtverlies of gevoelloosheid","de":"plötzlicher heftiger Kopfschmerz oder Kopfschmerz mit Fieber, Erbrechen, Lähmung oder Taubheit","fr":"mal de tête soudain et violent, ou avec fièvre, vomissements, faiblesse ou engourdissement","es":"dolor de cabeza repentino e intenso, o con fiebre, vómitos, debilidad o adormecimiento","pt":"dor de cabeça súbita e intensa, ou com febre, vômitos, fraqueza ou dormência","it":"mal di testa improvviso e violento, o con febbre, vomito, debolezza o intorpidimento","zh":"突发剧烈头痛，或伴发烧、呕吐、无力或麻木的头痛","ko":"갑작스러운 극심한 두통, 발열·구토·마비·저림을 동반한 두통","tr":"ani ve şiddetli baş ağrısı ya da ateş, kusma, güçsüzlük veya uyuşmayla birlikte baş ağrısı","pl":"nagły, silny ból głowy lub ból z gorączką, wymiotami, osłabieniem albo drętwieniem","ar":"صداع مفاجئ شديد، أو صداع مع حمّى أو قيء أو ضعف أو خدر"},"sciatica":{"ja":"両脚のしびれ・力が入らない、排尿・排便の異常","en":"numbness/weakness in both legs, or bladder/bowel changes","nl":"gevoelloosheid of krachtverlies in beide benen, of veranderingen bij plassen/ontlasting","de":"Taubheit/Schwäche in beiden Beinen oder Blasen-/Darmstörungen","fr":"engourdissement ou faiblesse des deux jambes, troubles urinaires ou intestinaux","es":"adormecimiento o debilidad en ambas piernas, o cambios al orinar/defecar","pt":"dormência ou fraqueza nas duas pernas, ou alteração urinária/intestinal","it":"intorpidimento o debolezza a entrambe le gambe, o disturbi urinari/intestinali","zh":"双腿麻木或无力、排尿排便异常","ko":"양쪽 다리 저림·힘 빠짐, 배뇨·배변 이상","tr":"her iki bacakta uyuşma/güçsüzlük veya idrar/bağırsak değişiklikleri","pl":"drętwienie lub osłabienie obu nóg, zaburzenia oddawania moczu/stolca","ar":"خدر أو ضعف في الساقين كلتيهما، أو تغيّر في التبول/التبرز"},"balance":{"ja":"急なめまい・ろれつが回らない・片側のまひ","en":"sudden dizziness, slurred speech or one-sided weakness","nl":"plotselinge duizeligheid, onduidelijk praten of eenzijdig krachtverlies","de":"plötzlicher Schwindel, verwaschene Sprache oder einseitige Lähmung","fr":"vertiges soudains, parole pâteuse ou faiblesse d’un côté","es":"mareo repentino, habla arrastrada o debilidad en un lado","pt":"tontura repentina, fala arrastada ou fraqueza de um lado","it":"vertigini improvvise, parola impastata o debolezza da un lato","zh":"突然眩晕、口齿不清或单侧无力","ko":"갑작스러운 어지럼, 어눌한 말, 한쪽 마비","tr":"ani baş dönmesi, peltek konuşma veya tek taraflı güçsüzlük","pl":"nagłe zawroty, bełkotliwa mowa lub osłabienie jednej strony","ar":"دوخة مفاجئة، تلعثم في الكلام أو ضعف في جانب واحد"},"breathing":{"ja":"胸の痛み・安静時の息苦しさ","en":"chest pain or breathlessness at rest","nl":"pijn op de borst of benauwdheid in rust","de":"Brustschmerz oder Atemnot in Ruhe","fr":"douleur thoracique ou essoufflement au repos","es":"dolor torácico o falta de aire en reposo","pt":"dor no peito ou falta de ar em repouso","it":"dolore al petto o fiato corto a riposo","zh":"胸痛或静息时气短","ko":"가슴 통증, 쉬고 있을 때의 숨참","tr":"göğüs ağrısı veya dinlenirken nefes darlığı","pl":"ból w klatce lub duszność w spoczynku","ar":"ألم في الصدر أو ضيق تنفس أثناء الراحة"},"achilles":{"ja":"「バチッ」という音と共に急に歩けなくなった","en":"a sudden snap followed by difficulty walking","nl":"een plotselinge ‘knal’ waarna lopen moeilijk gaat","de":"ein plötzlicher ‚Knall‘, danach kaum gehfähig","fr":"un claquement soudain suivi de difficultés à marcher","es":"un chasquido repentino seguido de dificultad para caminar","pt":"um estalo repentino seguido de dificuldade para andar","it":"uno schiocco improvviso seguito da difficoltà a camminare","zh":"突然“啪”的一声后行走困难","ko":"‘뚝’ 소리와 함께 갑자기 걷기 어려워짐","tr":"ani bir ‘kopma’ sesi ve ardından yürümede güçlük","pl":"nagłe „trzaśnięcie”, a potem trudność w chodzeniu","ar":"صوت طقطقة مفاجئ تليه صعوبة في المشي"}},"prog":{"ja":["足指 4週間プログラム","1日1〜2本、初級から中級へ少しずつ進みます。日曜日はお休み。","足指を目覚めさせる","アーチを感じる","筋力とバランス","動きにつなげる","デスクワーカー 2週間プログラム","仕事の合間に1日1〜2本。首・肩・背中・手首をこまめに動かします。日曜日はお休み。","こまめに動かす習慣","背中と呼吸まで広げる"],"en":["4-week foot programme","One or two videos a day, from beginner to intermediate. Sundays off.","Wake up your toes","Find your arch","Strength and balance","Bring it into movement","Desk worker: 2-week programme","One or two short videos during the workday for neck, shoulders, back and wrists. Sundays off.","Build the movement-break habit","Add upper back and breathing"],"nl":["4 weken voeten","Een of twee video’s per dag, van beginner naar gemiddeld. Zondag rust.","Tenen wakker maken","Je voetboog voelen","Kracht en evenwicht","Naar bewegen in het dagelijks leven","Bureauwerk: 2 weken","Een of twee korte video’s tijdens het werk voor nek, schouders, rug en polsen. Zondag rust.","Gewoonte van beweegpauzes","Bovenrug en ademhaling erbij"],"de":["4-Wochen-Fußprogramm","Ein bis zwei Videos täglich, von Anfänger bis Mittel. Sonntag frei.","Zehen aufwecken","Das Fußgewölbe spüren","Kraft und Gleichgewicht","In die Bewegung bringen","Büroarbeit: 2-Wochen-Programm","Ein bis zwei kurze Videos im Arbeitsalltag für Nacken, Schultern, Rücken und Handgelenke. Sonntag frei.","Bewegungspausen zur Gewohnheit machen","Oberen Rücken und Atmung ergänzen"],"fr":["Programme pieds de 4 semaines","Une ou deux vidéos par jour, du niveau débutant à intermédiaire. Repos le dimanche.","Réveiller les orteils","Sentir la voûte plantaire","Force et équilibre","Intégrer au mouvement","Travail de bureau : programme de 2 semaines","Une ou deux courtes vidéos pendant la journée pour la nuque, les épaules, le dos et les poignets. Repos le dimanche.","Prendre l’habitude des pauses actives","Ajouter le haut du dos et la respiration"],"es":["Programa de pies de 4 semanas","Uno o dos vídeos al día, de principiante a intermedio. Domingo de descanso.","Despertar los dedos","Sentir el arco","Fuerza y equilibrio","Llevarlo al movimiento","Trabajo de oficina: programa de 2 semanas","Uno o dos vídeos cortos durante la jornada para cuello, hombros, espalda y muñecas. Domingo de descanso.","Crear el hábito de pausas activas","Añadir espalda alta y respiración"],"pt":["Programa de 4 semanas para os pés","Um ou dois vídeos por dia, de iniciante a intermediário. Domingo de descanso.","Despertar os dedos","Sentir o arco","Força e equilíbrio","Levar para o movimento","Trabalho de escritório: programa de 2 semanas","Um ou dois vídeos curtos durante o expediente para pescoço, ombros, costas e punhos. Domingo de descanso.","Criar o hábito de pausas ativas","Incluir costas e respiração"],"it":["Programma piedi di 4 settimane","Uno o due video al giorno, da principiante a intermedio. Domenica riposo.","Risvegliare le dita","Sentire l’arco plantare","Forza ed equilibrio","Portarlo nel movimento","Lavoro d’ufficio: programma di 2 settimane","Uno o due brevi video durante la giornata per collo, spalle, schiena e polsi. Domenica riposo.","L’abitudine alle pause attive","Aggiungere schiena alta e respiro"],"zh":["足部4周计划","每天1–2个视频，从初级逐步到中级。周日休息。","唤醒脚趾","感受足弓","力量与平衡","融入日常动作","久坐上班族：2周计划","工作间隙每天1–2个短视频，活动颈、肩、背和手腕。周日休息。","养成活动小憩的习惯","加入上背部与呼吸"],"ko":["4주 발 프로그램","하루 1~2개, 초급에서 중급으로 조금씩. 일요일은 휴식.","발가락 깨우기","아치 느끼기","근력과 균형","움직임으로 연결하기","사무직 2주 프로그램","업무 중 하루 1~2개 짧은 영상으로 목·어깨·등·손목을 자주 움직입니다. 일요일은 휴식.","자주 움직이는 습관","등과 호흡까지"],"tr":["4 haftalık ayak programı","Günde bir iki video, başlangıçtan orta seviyeye. Pazar dinlenme.","Ayak parmaklarını uyandır","Ayak kemerini hisset","Güç ve denge","Harekete aktar","Masa başı: 2 haftalık program","İş gününde boyun, omuz, sırt ve el bilekleri için bir iki kısa video. Pazar dinlenme.","Hareket molası alışkanlığı","Sırt ve nefesi ekle"],"pl":["4-tygodniowy program dla stóp","Jeden lub dwa filmy dziennie, od początkującego do średniego. Niedziela wolna.","Obudź palce","Poczuj łuk stopy","Siła i równowaga","Przenieś to do ruchu","Praca biurowa: program 2-tygodniowy","Jeden lub dwa krótkie filmy w ciągu dnia pracy na kark, barki, plecy i nadgarstki. Niedziela wolna.","Nawyk przerw na ruch","Dodaj górną część pleców i oddech"],"ar":["برنامج القدمين لأربعة أسابيع","فيديو أو اثنان يوميًا، من المبتدئ إلى المتوسط. الأحد راحة.","إيقاظ أصابع القدم","الإحساس بقوس القدم","القوة والتوازن","نقلها إلى الحركة","العمل المكتبي: برنامج أسبوعين","فيديو أو اثنان قصيران أثناء العمل للرقبة والكتفين والظهر والرسغين. الأحد راحة.","عادة استراحات الحركة","إضافة أعلى الظهر والتنفس"]},"programs":[{"id":"foot4w","days":[["QIWU2VV4n4o","QVZpBSVV9js"],["CLozA9VxXrU","N5gmSGQS6EQ"],["WUSu0VPaIQM"],["HuWTAWSJDik"],["QVZpBSVV9js","w-rPt7pcOMw"],["Dru8rNH2l6k"],[],["qvx834cI9fs","QIWU2VV4n4o"],["BcJ1H7Sm-gU","CLozA9VxXrU"],["NHJ55Qm1LjQ"],["nKoIgsVxzvc","TrMCRmSaXMw"],["qvx834cI9fs","_OJ7bsh1Hbo"],["QZJsPRUwFkU"],[],[],["Vyof9r7DNok","BcJ1H7Sm-gU"],["Iwl-l5oqgNA","lJyropf3Jgs"],["PHgK42vEPm0"],["B5KbzQf5HdU"],["EQeGGkGcfFM","Dru8rNH2l6k"],[],[],["XXd28IvDbro","Vyof9r7DNok"],["N5gmSGQS6EQ"],["X90pbpHh8NM"],["qnz_ExktsG0","Iwl-l5oqgNA"],["PHgK42vEPm0","lJyropf3Jgs"],[]]},{"id":"desk2w","days":[["sTv3S_3a9KA","Wsb78V2UYVA"],["X9XcUpKZ2w8"],["xPC7Th2fyRA","W9Gx6sT-W1A"],["KRNc28DtFNM","ipESRy1EBn4"],[],["-H3bmyL_R_g"],[],["oBlpW40mvGA","5mvXtWoQS9w"],["d9t_fbCzsEM"],["hhvHpsxKjXw"],["0CrX59ulj9U","7XOZdlpUTZc"],["rOVxLuUgX0Q","2C81ED-SZC4"],["RN4d44hOr4o"],[]]}],"ui":{"ja":{"redflag_title":"次のような場合は、運動の前に医療機関を受診してください","acute":"ケガの直後（48〜72時間）や、腫れ・痛みが強いときは、運動の前にまず受診してください。","dx":"診断を受けた方向けの内容を含みます。","pt_title":"良くならない・悪化するときは理学療法士へ","pt_body":"数週間たっても良くならないとき、痛みが増すときは、理学療法士に相談してください。オランダでは、理学療法士の予約にかかりつけ医（GP）の紹介状は必要ありません。","pt_link":"鍼治療は、院内で独立開業の鍼灸師が行います。","disclaimer":"このサイトは一般的な情報提供を目的としており、診断や治療に代わるものではありません。痛みが強くなる場合は中止し、医療機関に相談してください。","excl_note":"「治る」「根本から解決」など、効果を約束するタイトルの動画は表示していません。","privacy":"サムネイル画像はYouTube（Google）のサーバーから表示されます。動画本体は再生ボタンを押すまで読み込みません（youtube-nocookie）。フォントはこのサイトから配信しています。","short_disc":"ここにあるのは一般的な情報です。痛みが強くなる場合は中止して、医療機関に相談してください。","order_help":"短く、やさしいものから始めましょう。痛みが増えない範囲で、慣れたら次へ。","expl_draft":"英語の説明（翻訳準備中）","hero_title":"どこがつらいですか？","hero_sub":"よくある{n}の症状について、YouTubeでよく見られている運動動画を集めています。","symptoms_here":"この部位の症状","none_lang":"選択した言語・条件の動画はまだありません。","search_ph":"症状・動画・セルフケア・伝統療法で検索","close":"閉じる","save":"保存","saved":"保存済み","about_sym":"この症状について","next_up":"次はこれ"},"en":{"redflag_title":"See a doctor or physio before exercising if you have","acute":"Right after an injury (first 48–72 hours), or if swelling or pain is severe, see a professional before exercising.","dx":"Includes content for people with a diagnosis.","pt_title":"Not improving or getting worse? See a physiotherapist","pt_body":"If things are not better after a few weeks, or pain increases, talk to a physiotherapist. In the Netherlands you do not need a GP referral to book a physiotherapist.","pt_link":"Acupuncture at the practice is provided by independent acupuncturists.","disclaimer":"General information only; not a substitute for diagnosis or treatment. Stop if pain increases and consult a healthcare professional.","excl_note":"Videos whose titles promise a cure or instant fix are not shown.","privacy":"Thumbnails are shown from YouTube (Google) servers. The video itself does not load until you press play (youtube-nocookie). Fonts are served from this site.","short_disc":"General information only. Stop if pain increases and talk to a healthcare professional.","order_help":"Start short and easy. Move on when it feels comfortable and pain does not increase.","expl_draft":"Explanation in English (translation pending)","hero_title":"Where does it hurt?","hero_sub":"Exercise videos people watch most on YouTube, for {n} common complaints.","symptoms_here":"Complaints in this area","none_lang":"No videos for these languages and filters yet.","search_ph":"Search symptoms, videos, self-care, or traditional therapies","close":"Close","save":"Save","saved":"Saved","about_sym":"About this complaint","next_up":"Up next"},"nl":{"redflag_title":"Ga eerst naar een huisarts of fysiotherapeut bij","acute":"Direct na een blessure (eerste 48–72 uur) of bij veel zwelling of pijn: eerst laten beoordelen, dan pas oefenen.","dx":"Bevat inhoud voor mensen met een diagnose.","pt_title":"Wordt het niet beter of erger? Ga naar een fysiotherapeut","pt_body":"Is het na een paar weken niet beter, of neemt de pijn toe, neem dan contact op met een fysiotherapeut. In Nederland heb je geen verwijzing van de huisarts nodig.","pt_link":"Acupunctuur in de praktijk wordt gegeven door zelfstandige acupuncturisten.","disclaimer":"Algemene informatie; geen vervanging voor diagnose of behandeling. Stop bij toenemende pijn en raadpleeg een zorgverlener.","excl_note":"Video’s waarvan de titel genezing of direct resultaat belooft, worden niet getoond.","privacy":"Miniaturen worden geladen vanaf servers van YouTube (Google). De video zelf laadt pas als je op afspelen drukt (youtube-nocookie). Lettertypen komen van deze site.","short_disc":"Algemene informatie. Stop als de pijn toeneemt en overleg met een zorgverlener.","order_help":"Begin kort en makkelijk. Ga verder als het goed voelt en de pijn niet toeneemt.","expl_draft":"Uitleg in het Engels (vertaling volgt)","hero_title":"Waar heb je last van?","hero_sub":"Oefenvideo’s die op YouTube het meest bekeken worden, voor {n} veelvoorkomende klachten.","symptoms_here":"Klachten in dit gebied","none_lang":"Nog geen video's voor deze talen en filters.","search_ph":"Zoek op klacht, video, zelfzorg of traditionele methode","close":"Sluiten","save":"Bewaren","saved":"Bewaard","about_sym":"Over deze klacht","next_up":"Volgende"},"de":{"redflag_title":"Bitte vor dem Training ärztlich abklären bei","acute":"Direkt nach einer Verletzung (erste 48–72 Stunden) oder bei starker Schwellung oder Schmerzen zuerst ärztlich abklären lassen.","dx":"Enthält Inhalte für Menschen mit Diagnose.","pt_title":"Keine Besserung oder schlimmer? Zur Physiotherapie","pt_body":"Wenn es nach einigen Wochen nicht besser ist oder die Schmerzen zunehmen, wenden Sie sich an eine Physiotherapeutin oder einen Physiotherapeuten. In den Niederlanden ist keine Überweisung nötig.","pt_link":"Akupunktur in der Praxis wird von selbstständigen Akupunkteur:innen durchgeführt.","disclaimer":"Allgemeine Information, kein Ersatz für Diagnose oder Behandlung. Bei zunehmenden Schmerzen abbrechen und ärztlichen Rat einholen.","excl_note":"Videos, deren Titel Heilung oder sofortige Wirkung verspricht, werden nicht angezeigt.","privacy":"Vorschaubilder werden von YouTube-(Google-)Servern geladen. Das Video selbst lädt erst, wenn Sie auf Abspielen drücken (youtube-nocookie). Schriften kommen von dieser Website.","short_disc":"Allgemeine Information. Bei zunehmenden Schmerzen abbrechen und ärztlichen Rat einholen.","order_help":"Kurz und leicht beginnen. Weitergehen, wenn es sich gut anfühlt und der Schmerz nicht zunimmt.","expl_draft":"Erklärung auf Englisch (Übersetzung folgt)","hero_title":"Wo tut es weh?","hero_sub":"Übungsvideos, die auf YouTube am meisten angesehen werden, für {n} häufige Beschwerden.","symptoms_here":"Beschwerden in dieser Region","none_lang":"Für diese Sprachen und Filter gibt es noch keine Videos.","search_ph":"Nach Beschwerden, Videos, Selbstsorge oder traditionellen Verfahren suchen","close":"Schließen","save":"Speichern","saved":"Gespeichert","about_sym":"Über diese Beschwerde","next_up":"Als Nächstes"},"fr":{"redflag_title":"Consultez un médecin ou un kiné avant de faire ces exercices en cas de","acute":"Juste après une blessure (48 à 72 premières heures) ou en cas de gonflement ou de douleur importants, consultez avant de faire des exercices.","dx":"Contient des contenus pour les personnes ayant un diagnostic.","pt_title":"Pas d’amélioration ou aggravation ? 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Passez à la suite quand c’est confortable et que la douleur n’augmente pas.","expl_draft":"Explication en anglais (traduction à venir)","hero_title":"Où avez-vous mal ?","hero_sub":"Les vidéos d’exercices les plus regardées sur YouTube, pour {n} problèmes courants.","symptoms_here":"Problèmes de cette zone","none_lang":"Pas encore de vidéos pour ces langues et filtres.","search_ph":"Rechercher un signe, une vidéo, un auto-soin ou une pratique traditionnelle","close":"Fermer","save":"Enregistrer","saved":"Enregistré","about_sym":"À propos","next_up":"À suivre"},"es":{"redflag_title":"Consulta a un médico o fisioterapeuta antes de hacer ejercicio si tienes","acute":"Justo después de una lesión (primeras 48–72 horas) o si hay mucha hinchazón o dolor, consulta antes de hacer ejercicio.","dx":"Incluye contenido para personas con diagnóstico.","pt_title":"¿No mejora o empeora? Acude a un fisioterapeuta","pt_body":"Si no mejora en unas semanas o el dolor aumenta, consulta a un fisioterapeuta. En los Países Bajos no necesitas derivación del médico de cabecera.","pt_link":"La acupuntura en la consulta la realizan acupuntores independientes.","disclaimer":"Información general; no sustituye un diagnóstico ni un tratamiento. Si el dolor aumenta, para y consulta a un profesional sanitario.","excl_note":"No se muestran vídeos cuyo título promete curación o resultados inmediatos.","privacy":"Las miniaturas se cargan desde servidores de YouTube (Google). El vídeo no se carga hasta que pulsas reproducir (youtube-nocookie). Las fuentes se sirven desde este sitio.","short_disc":"Información general. Si el dolor aumenta, para y consulta a un profesional sanitario.","order_help":"Empieza por lo corto y fácil. Avanza cuando te resulte cómodo y el dolor no aumente.","expl_draft":"Explicación en inglés (traducción pendiente)","hero_title":"¿Dónde te duele?","hero_sub":"Los vídeos de ejercicios más vistos en YouTube para {n} dolencias frecuentes.","symptoms_here":"Dolencias de esta zona","none_lang":"Todavía no hay vídeos para estos idiomas y filtros.","search_ph":"Buscar síntomas, vídeos, autocuidado o terapias tradicionales","close":"Cerrar","save":"Guardar","saved":"Guardado","about_sym":"Sobre esta dolencia","next_up":"Siguiente"},"pt":{"redflag_title":"Procure um médico ou fisioterapeuta antes de se exercitar se tiver","acute":"Logo após uma lesão (primeiras 48–72 horas) ou com inchaço ou dor fortes, procure atendimento antes de se exercitar.","dx":"Inclui conteúdo para pessoas com diagnóstico.","pt_title":"Não melhora ou piora? Procure um fisioterapeuta","pt_body":"Se não melhorar em algumas semanas ou a dor aumentar, fale com um fisioterapeuta. Nos Países Baixos não é preciso encaminhamento do clínico geral.","pt_link":"A acupuntura na clínica é feita por acupunturistas independentes.","disclaimer":"Informação geral; não substitui diagnóstico ou tratamento. Pare se a dor aumentar e procure um profissional de saúde.","excl_note":"Vídeos cujo título promete cura ou resultado imediato não são exibidos.","privacy":"As miniaturas são carregadas dos servidores do YouTube (Google). O vídeo só carrega quando você aperta play (youtube-nocookie). As fontes são servidas por este site.","short_disc":"Informação geral. Pare se a dor aumentar e procure um profissional de saúde.","order_help":"Comece pelo curto e fácil. Avance quando estiver confortável e a dor não aumentar.","expl_draft":"Explicação em inglês (tradução pendente)","hero_title":"Onde dói?","hero_sub":"Os vídeos de exercícios mais vistos no YouTube para {n} queixas comuns.","symptoms_here":"Queixas desta região","none_lang":"Ainda não há vídeos para estes idiomas e filtros.","search_ph":"Pesquisar sintomas, vídeos, autocuidado ou práticas tradicionais","close":"Fechar","save":"Salvar","saved":"Salvo","about_sym":"Sobre esta queixa","next_up":"A seguir"},"it":{"redflag_title":"Consulta un medico o un fisioterapista prima di allenarti se hai","acute":"Subito dopo un infortunio (prime 48–72 ore) o con gonfiore o dolore forti, fatti visitare prima di fare esercizi.","dx":"Include contenuti per persone con una diagnosi.","pt_title":"Non migliora o peggiora? Rivolgiti a un fisioterapista","pt_body":"Se dopo qualche settimana non migliora o il dolore aumenta, consulta un fisioterapista. Nei Paesi Bassi non serve l’impegnativa del medico di base.","pt_link":"L’agopuntura presso lo studio è eseguita da agopuntori indipendenti.","disclaimer":"Informazioni generali; non sostituiscono diagnosi o terapia. Interrompi se il dolore aumenta e rivolgiti a un professionista sanitario.","excl_note":"I video con titoli che promettono guarigione o risultati immediati non vengono mostrati.","privacy":"Le miniature vengono caricate dai server di YouTube (Google). Il video si carica solo quando premi play (youtube-nocookie). I caratteri sono forniti da questo sito.","short_disc":"Informazioni generali. Interrompi se il dolore aumenta e rivolgiti a un professionista sanitario.","order_help":"Inizia con video brevi e facili. Prosegui quando ti senti a tuo agio e il dolore non aumenta.","expl_draft":"Spiegazione in inglese (traduzione in arrivo)","hero_title":"Dove senti dolore?","hero_sub":"I video di esercizi più visti su YouTube per {n} disturbi comuni.","symptoms_here":"Disturbi di questa zona","none_lang":"Ancora nessun video per queste lingue e filtri.","search_ph":"Cerca sintomi, video, autocura o pratiche tradizionali","close":"Chiudi","save":"Salva","saved":"Salvato","about_sym":"Informazioni","next_up":"Prossimo"},"zh":{"redflag_title":"出现以下情况时，请先就医或咨询物理治疗师","acute":"受伤后（48–72 小时内）或肿胀、疼痛明显时，请先就医再运动。","dx":"包含面向已确诊人群的内容。","pt_title":"没有好转或加重？请咨询物理治疗师","pt_body":"如几周后仍未好转或疼痛加重，请咨询物理治疗师。在荷兰，预约物理治疗师不需要家庭医生转诊。","pt_link":"诊所内的针灸由独立执业的针灸师提供。","disclaimer":"本站仅提供一般信息，不能替代诊断或治疗。如疼痛加重请停止并咨询医疗专业人员。","excl_note":"不显示标题承诺治愈或立即见效的视频。","privacy":"缩略图从 YouTube（Google）服务器加载。视频本身在点击播放后才加载（youtube-nocookie）。字体由本站提供。","short_disc":"仅为一般信息。如疼痛加重请停止并咨询医疗专业人员。","order_help":"从短而简单的开始。感觉舒适、疼痛没有加重时再进阶。","expl_draft":"英文说明（翻译准备中）","hero_title":"哪里不舒服？","hero_sub":"为 {n} 种常见不适，收集 YouTube 上观看最多的运动视频。","symptoms_here":"该部位的症状","none_lang":"所选语言和条件下暂无视频。","search_ph":"按症状、视频、自我护理或传统疗法搜索","close":"关闭","save":"收藏","saved":"已收藏","about_sym":"关于这个症状","next_up":"下一个"},"ko":{"redflag_title":"다음과 같은 경우 운동 전에 병원을 먼저 방문하세요","acute":"다친 직후(48–72시간 이내)나 붓기·통증이 심할 때는 운동 전에 먼저 진료를 받으세요.","dx":"진단을 받은 분을 위한 내용이 포함되어 있습니다.","pt_title":"나아지지 않거나 악화되면 물리치료사에게","pt_body":"몇 주가 지나도 나아지지 않거나 통증이 커지면 물리치료사와 상담하세요. 네덜란드에서는 물리치료 예약에 일반의 의뢰서가 필요 없습니다.","pt_link":"클리닉 내 침 치료는 독립 개업 침구사가 합니다.","disclaimer":"일반적인 정보이며 진단이나 치료를 대신하지 않습니다. 통증이 심해지면 중단하고 의료인과 상담하세요.","excl_note":"완치나 즉각적인 효과를 약속하는 제목의 영상은 표시하지 않습니다.","privacy":"썸네일은 YouTube(Google) 서버에서 불러옵니다. 영상은 재생 버튼을 누르기 전까지 불러오지 않습니다(youtube-nocookie). 글꼴은 이 사이트에서 제공합니다.","short_disc":"일반적인 정보입니다. 통증이 심해지면 중단하고 의료인과 상담하세요.","order_help":"짧고 쉬운 것부터 시작하세요. 통증이 늘지 않고 익숙해지면 다음으로.","expl_draft":"영어 설명(번역 준비 중)","hero_title":"어디가 불편하세요?","hero_sub":"흔한 {n}가지 증상에 대해 YouTube에서 많이 본 운동 영상을 모았습니다.","symptoms_here":"이 부위의 증상","none_lang":"선택한 언어·조건의 영상이 아직 없습니다.","search_ph":"증상·영상·셀프케어·전통 요법으로 검색","close":"닫기","save":"저장","saved":"저장됨","about_sym":"이 증상에 대해","next_up":"다음"},"tr":{"redflag_title":"Şu durumlarda egzersizden önce doktora veya fizyoterapiste başvurun","acute":"Yaralanmadan hemen sonra (ilk 48–72 saat) veya şişlik ya da ağrı şiddetliyse egzersizden önce bir uzmana görünün.","dx":"Tanı almış kişilere yönelik içerik barındırır.","pt_title":"İyileşmiyor veya kötüleşiyor mu? Bir fizyoterapiste başvurun","pt_body":"Birkaç hafta sonra iyileşme yoksa veya ağrı artıyorsa bir fizyoterapiste danışın. Hollanda’da fizyoterapist için aile hekimi sevki gerekmez.","pt_link":"Klinikteki akupunktur bağımsız akupunkturcular tarafından uygulanır.","disclaimer":"Genel bilgidir; tanı veya tedavinin yerini tutmaz. Ağrı artarsa bırakın ve bir sağlık profesyoneline danışın.","excl_note":"Başlığı iyileşme veya anında sonuç vaat eden videolar gösterilmez.","privacy":"Küçük resimler YouTube (Google) sunucularından yüklenir. Video, oynat düğmesine basana kadar yüklenmez (youtube-nocookie). Yazı tipleri bu siteden sunulur.","short_disc":"Genel bilgidir. Ağrı artarsa bırakın ve bir sağlık profesyoneline danışın.","order_help":"Kısa ve kolay olanlarla başlayın. Rahat hissettiğinizde ve ağrı artmadığında ilerleyin.","expl_draft":"İngilizce açıklama (çeviri bekleniyor)","hero_title":"Neresi ağrıyor?","hero_sub":"{n} yaygın şikâyet için YouTube’da en çok izlenen egzersiz videoları.","symptoms_here":"Bu bölgedeki şikâyetler","none_lang":"Bu diller ve filtreler için henüz video yok.","search_ph":"Belirti, video, öz bakım veya geleneksel yöntem ara","close":"Kapat","save":"Kaydet","saved":"Kaydedildi","about_sym":"Bu şikâyet hakkında","next_up":"Sıradaki"},"pl":{"redflag_title":"Przed ćwiczeniami skonsultuj się z lekarzem lub fizjoterapeutą, jeśli masz","acute":"Tuż po urazie (pierwsze 48–72 godziny) lub przy silnym obrzęku czy bólu najpierw skonsultuj się ze specjalistą.","dx":"Zawiera treści dla osób z diagnozą.","pt_title":"Nie ma poprawy lub jest gorzej? Idź do fizjoterapeuty","pt_body":"Jeśli po kilku tygodniach nie ma poprawy lub ból narasta, skonsultuj się z fizjoterapeutą. W Holandii nie potrzebujesz skierowania od lekarza rodzinnego.","pt_link":"Akupunkturę w gabinecie wykonują niezależni akupunkturzyści.","disclaimer":"Informacje ogólne; nie zastępują diagnozy ani leczenia. Przerwij, jeśli ból się nasila, i skonsultuj się ze specjalistą.","excl_note":"Nie pokazujemy filmów, których tytuł obiecuje wyleczenie lub natychmiastowy efekt.","privacy":"Miniatury są ładowane z serwerów YouTube (Google). Sam film ładuje się dopiero po naciśnięciu odtwarzania (youtube-nocookie). Czcionki pochodzą z tej strony.","short_disc":"Informacje ogólne. Przerwij, jeśli ból narasta, i skonsultuj się ze specjalistą.","order_help":"Zacznij od krótkich i łatwych. 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using the bed only for sleep and sex, leaving the bed if you cannot sleep, and similar steps. It is a core of CBT-I, the non-drug approach with the strongest support in chronic insomnia."},"how":{"ja":["眠くなってから床に入る。時計を何度も見ない。","20分程度眠れなければ一旦起き出し、暗い部屋で静かにし、眠気で戻る。","起床時刻は固定。昼寝は短くするか医師の指示に従う。","睡眠制限法は自己流だと危険なので、可能なら専門家のCBT-Iを。"],"en":["Get into bed when you feel sleepy. Do not keep looking at the clock.","If you cannot sleep for about 20 minutes, get up for a while, stay quietly in a dark room, and return when sleepy.","Keep the waking time fixed. Keep naps short, or follow a physician’s advice.","Sleep restriction can be dangerous if done only on your own, so use professional CBT-I if you can."]},"evidence_note":{"ja":"多要素CBT-Iは不眠の第一選択として強く推奨される。刺激統制はその中核要素。セルフヘルプにも研究があるが、重度例や他疾患合併は専門家へ。睡眠制限の自己流は過度の眠気に注意。","en":"Multicomponent CBT-I is strongly advised as first-line for insomnia. Stimulus control is a core element. There is also research on self-help, but severe cases or other conditions need a professional. Take care with excessive sleepiness if you try sleep restriction on your own."},"safety":{"ja":"運転など安全性を要する作業中の眠気。双極症などでは睡眠スケジュール変更を専門家と。","en":"Sleepiness during work that requires safety, such as driving. In bipolar disorder and similar conditions, change a sleep schedule with a professional."},"contra":{"ja":["過度の眠気がある状態での危険作業","未評価の睡眠時無呼吸を無視した自己流のみ"],"en":["Hazardous work while excessively sleepy","Self-management alone that ignores unevaluated sleep apnoea"]},"sources":[{"title":"NCCIH: Sleep Disorders and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/sleep-disorders-and-complementary-health-approaches"}]},"walking":{"id":"walking","name":{"ja":"歩行（ふつうのウォーキング）","en":"Walking"},"type":"move","groups":["modern"],"symptoms":["疲労","ストレス・不安","不眠","腰痛","血圧","膝痛"],"related":["lowbackpain","kneeoa"],"evidence_level":"A","evidence_verified":true,"caution":false,"name_original":"walking","origin":{"ja":"世界的","en":"Worldwide"},"tradition":{"ja":"最も基本的な身体活動","en":"The most basic physical activity"},"region":{"ja":"現代・世界的","en":"Modern and worldwide"},"what":{"ja":"特別な道具を要しない有酸素活動。気分、睡眠、心血管、筋骨格の維持に、現代の公衆衛生が最も強く勧めるセルフケアの一つ。","en":"Aerobic activity that needs no special equipment. It is one of the forms of self-care most strongly advised by contemporary public health, for mood, sleep, the circulation, and keeping muscle and bone."},"how":{"ja":["今より少し長く、または少し頻繁に歩くところから。","靴と安全な経路を選ぶ。痛みが強い日は短くする。","WHOは成人に週間で中等度活動150分などを推奨（個別の持病では調整）。"],"en":["Start by walking a little longer, or a little more often, than you do now.","Choose shoes and a safe route. On a day of strong pain, keep it short.","WHO advises about 150 minutes a week of moderate activity for adults, among other figures (adjust for an individual condition)."]},"evidence_note":{"ja":"身体活動の健康効果はWHOガイドラインをはじめ、多数の質の高い根拠で支持される。特定の代替療法というより、基本の養生。","en":"Health findings on physical activity are supported by a large body of high-quality evidence, including WHO guidelines. This is basic yojo rather than a specific alternative therapy."},"safety":{"ja":"交通、転倒、急な強度増加、胸痛時は中止して受診。","en":"Traffic, falls, a sudden rise in intensity; if you have chest pain, stop and seek care."},"contra":{"ja":["急性冠症候群の疑いなど、緊急受診が必要な症状","医師から禁止されているとき"],"en":["Symptoms that need urgent care, such as suspected acute coronary syndrome","When a physician has forbidden it"]},"sources":[{"title":"WHO guidelines on physical activity and sedentary behaviour","url":"https://www.who.int/publications/i/item/9789240015128"},{"title":"Cochrane: Exercise for preventing falls in older people living in the community","url":"https://www.cochrane.org/evidence/CD012424_exercise-preventing-falls-older-people-living-community"}]},"alcohol-sleep-limit":{"id":"alcohol-sleep-limit","name":{"ja":"睡眠目的の飲酒をやめる","en":"Avoid alcohol as a sleep aid"},"type":"lifestyle","groups":["modern"],"symptoms":["不眠","疲労","呼吸"],"related":["breathing"],"evidence_level":"A","evidence_verified":true,"caution":false,"name_original":"alcohol and sleep","origin":{"ja":"現代の睡眠医学","en":"Contemporary sleep medicine"},"tradition":{"ja":"行動睡眠医学","en":"Behavioural sleep medicine"},"region":{"ja":"現代・世界的","en":"Modern and worldwide"},"what":{"ja":"アルコールは入眠を早めているように感じても、睡眠の後半を浅くし、無呼吸を悪化させうる。睡眠薬代わりにしない、という基本指導。","en":"Basic advice not to use alcohol as a sleep medicine: even if it seems to bring sleep on sooner, it can make the later part of sleep shallower and can worsen apnoea."},"how":{"ja":["寝つきのために飲まない。","飲むなら就寝まで間隔を空ける。量を減らす。","依存が心配なら専門支援を。"],"en":["Do not drink in order to fall asleep.","If you drink, leave a gap before bed, and reduce the amount.","If you are worried about dependence, seek specialised support."]},"evidence_note":{"ja":"アルコールと睡眠の質の悪化は睡眠医学でよく確立された知見。補完療法というより、やめることの利益が大きい生活指導。","en":"Worsening of sleep quality with alcohol is a well-established finding in sleep medicine. This is daily-life advice whose benefit lies in stopping, rather than a complementary therapy."},"safety":{"ja":"依存、離脱は自己判断だけで危険なことがある。","en":"Dependence, and withdrawal can be dangerous if managed only on one’s own judgement."},"contra":{"ja":["アルコール離脱リスクがある人は自己中断せず医療に相談"],"en":["If there is a risk of alcohol withdrawal, do not stop on your own; consult medical care"]},"sources":[{"title":"NCCIH: Sleep Disorders and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/sleep-disorders-and-complementary-health-approaches"}]},"cycling-daily":{"id":"cycling-daily","name":{"ja":"自転車での移動・サイクリング","en":"Cycling as daily activity"},"type":"move","groups":["modern"],"symptoms":["疲労","ストレス・不安","血圧","膝痛"],"related":["kneeoa"],"evidence_level":"A","evidence_verified":true,"caution":false,"name_original":"fietsen","origin":{"ja":"世界的（オランダで特に生活の一部）","en":"Worldwide (especially part of daily life in the Netherlands)"},"tradition":{"ja":"日常の移動・有酸素活動","en":"Everyday travel and aerobic activity"},"region":{"ja":"現代・世界的","en":"Modern and worldwide"},"what":{"ja":"移動を兼ねた有酸素運動。オランダでは日常のセルフケアに近い。膝や腰の負担は個人差がある。","en":"Aerobic exercise that can also be travel. In the Netherlands it is close to everyday self-care. Load on the knees or low back varies between people."},"how":{"ja":["ヘルメットと交通安全を守る。","サドル高を合わせ、急な長距離から始めない。","しびれや膝痛が増えたら調整。"],"en":["Keep to a helmet and road safety.","Set the saddle height, and do not start with a sudden long distance.","If numbness or knee pain increases, adjust."]},"evidence_note":{"ja":"中等度の有酸素活動としてWHOの身体活動推奨に含まれる。オランダ在住者には実践しやすい。","en":"As moderate aerobic activity it is included in WHO physical-activity advice. It is easy to practise for people living in the Netherlands."},"safety":{"ja":"交通事故が最大のリスク。冬季の滑り。","en":"Road traffic is the main risk. Slipping in winter."},"contra":{"ja":["バランスや視力が不安全なとき（代替手段）","急性心疾患症状"],"en":["When balance or vision makes it unsafe (use another means)","Acute symptoms of heart disease"]},"sources":[{"title":"WHO guidelines on physical activity and sedentary behaviour","url":"https://www.who.int/publications/i/item/9789240015128"}]},"alexander":{"id":"alexander","name":{"ja":"アレクサンダー・テクニーク","en":"Alexander Technique"},"type":"move","groups":["europe"],"symptoms":["腰痛","首の痛み","姿勢","肩こり"],"related":["lowbackpain","neckpain","posture","katakori"],"evidence_level":"B","evidence_verified":true,"caution":false,"origin":{"ja":"オーストラリア／英国で普及","en":"Spread in Australia and the United Kingdom"},"tradition":{"ja":"姿勢と動きの再教育","en":"Re-education of posture and movement"},"region":{"ja":"欧州・豪","en":"Europe and Australia"},"what":{"ja":"日常の立ち居振る舞いでの余分な緊張に気づき、やめることを学ぶ教育的方法。レッスンは教師と行うことが中心で、完全なセルフのみにはなりにくい。","en":"An educational method of noticing, and leaving off, extra tension in everyday standing and moving. Lessons centre on work with a teacher, and it does not easily become complete self-care alone."},"how":{"ja":["資格のある教師のレッスンを受ける（特に慢性腰痛では研究もレッスン形式）。","「正しい姿勢」を力で作らない。","自学の本だけで無理に頭や首を操作しない。"],"en":["Take lessons with a qualified teacher (research on chronic low back pain also used a lesson format).","Do not force a “correct posture” into place.","Do not manipulate the head or neck hard from a self-help book alone."]},"evidence_note":{"ja":"BMJのRCT（Little et al., 2008）で、24回のレッスンが慢性・反復性腰痛の機能と痛みの日数を1年後まで改善した。喘息など他領域の根拠は不十分。","en":"A BMJ RCT (Little et al., 2008) found that 24 lessons improved function and days of pain at one year in chronic or recurrent low back pain. Evidence in other areas, such as asthma, is insufficient."},"safety":{"ja":"一般に安全。教師の資格を確認。","en":"Generally safe. Check the teacher’s qualification."},"contra":{"ja":["急性の重篤な脊柱疾患の未評価"],"en":["An unevaluated, acute, serious spinal condition"]},"sources":[{"title":"Little et al., BMJ 2008: Alexander Technique for chronic back pain","url":"https://www.bmj.com/content/337/bmj.a884"},{"title":"NCCIH: Low-Back Pain and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/low-back-pain-and-complementary-health-approaches-what-you-need-to-know"}]},"caffeine-cutoff":{"id":"caffeine-cutoff","name":{"ja":"カフェインの時間制限","en":"Afternoon caffeine cutoff"},"type":"lifestyle","groups":["modern"],"symptoms":["不眠","ストレス・不安","頭痛"],"related":["headache"],"evidence_level":"B","evidence_verified":true,"caution":false,"name_original":"caffeine cutoff","origin":{"ja":"現代の睡眠衛生","en":"Contemporary sleep hygiene"},"tradition":{"ja":"行動睡眠医学","en":"Behavioural sleep medicine"},"region":{"ja":"現代・世界的","en":"Modern and worldwide"},"what":{"ja":"カフェインの覚醒作用は数時間残るため、午後以降（個人差あり）にコーヒー・茶・エナジードリンクを控える方法。","en":"A method of holding back coffee, tea, and energy drinks from the afternoon onward (this varies between people), because the alerting action of caffeine remains for several hours."},"how":{"ja":["自分の入眠の6〜8時間前を目安に、実験的にカットオフ時刻を決める。","緑茶や紅茶、チョコレートにもカフェインがある。","禁断の頭痛が出る人は急にゼロにせず減らす。"],"en":["As a guide, set an experimental cut-off about 6 to 8 hours before you fall asleep.","Green tea, black tea, and chocolate also contain caffeine.","If you get a withdrawal headache, reduce gradually rather than going to zero at once."]},"evidence_note":{"ja":"睡眠衛生の中でも生理学的に妥当性が高い要素。個人差は大きい。","en":"Among elements of sleep hygiene, this one has a particularly strong physiological rationale. Individual variation is large."},"safety":{"ja":"急な中止による頭痛。カフェイン感受性。","en":"Headache from stopping suddenly. Caffeine sensitivity."},"contra":{"ja":["医師が特定の理由でカフェイン摂取を指導している場合はその指示を優先"],"en":["If a physician has advised caffeine intake for a specific reason, that advice comes first"]},"sources":[{"title":"NCCIH: Sleep Disorders and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/sleep-disorders-and-complementary-health-approaches"}]},"cyclic-sighing":{"id":"cyclic-sighing","name":{"ja":"サイクリック・サイイング（二重吸気の長い吐息）","en":"Cyclic sighing (physiological sigh practice)"},"type":"breath","groups":["modern"],"symptoms":["ストレス・不安","呼吸","血圧"],"related":["breathing"],"evidence_level":"B","evidence_verified":true,"caution":false,"name_original":"cyclic sighing","origin":{"ja":"現代（米国の研究でプロトコル化）","en":"Contemporary (protocolised in research in the United States)"},"tradition":{"ja":"現代の呼吸科学研究に基づく実践","en":"A practice based on contemporary breathing research"},"region":{"ja":"現代・世界的","en":"Modern and worldwide"},"what":{"ja":"鼻から吸いきり、さらに小さく吸い足してから、口から長くゆっくり吐く呼吸を繰り返す方法。2023年のRCTで、1日5分の実施が気分と不安、呼吸数に良い影響を示した。","en":"A method of breathing in fully through the nose, adding a small extra inhale, then breathing out slowly and at length through the mouth, repeated. A 2023 RCT found that five minutes a day had a favourable influence on mood, unease, and breathing rate."},"how":{"ja":["鼻から吸う → もう一度短く吸い足す → 口から細く長く吐く。","1日5分程度から。","めまいがあれば普通の呼吸に戻す。"],"en":["Breathe in through the nose, add a short extra inhale, then breathe out long and thinly through the mouth.","Start from about five minutes a day.","If you feel dizzy, return to ordinary breathing."]},"evidence_note":{"ja":"Balban et al., Cell Reports Medicine 2023 のRCTで、マインドフルネスや他の呼吸条件と比較して気分改善が大きかった。単一の良質な試験が中心なので、今後の追試も必要。","en":"In an RCT by Balban et al., Cell Reports Medicine 2023, the change in mood was larger than with mindfulness or other breathing conditions. A single good-quality trial is central, so later replications are also needed."},"safety":{"ja":"過呼吸にならないテンポで。呼吸器疾患では相談。","en":"Keep a tempo that does not become over-breathing. If you have a respiratory condition, consult a professional."},"contra":{"ja":["急性呼吸器感染症で呼吸が苦しいとき"],"en":["When breathing is difficult because of an acute respiratory infection"]},"sources":[{"title":"Balban et al., 2023, Cell Reports Medicine: brief structured respiration practices","url":"https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8"},{"title":"NCCIH: Relaxation Techniques: What You Need To Know","url":"https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know"}]},"st-johns-wort":{"id":"st-johns-wort","name":{"ja":"セントジョーンズワート（セイヨウオトギリソウ）","en":"St. John's wort"},"type":"herb","groups":["europe"],"symptoms":["ストレス・不安"],"related":[],"evidence_level":"B","evidence_verified":true,"caution":false,"name_original":"Hypericum perforatum","origin":{"ja":"欧州（世界的にサプリ化）","en":"Europe (sold worldwide as a supplement)"},"tradition":{"ja":"欧州の植物療法","en":"European herbal practice"},"region":{"ja":"欧州","en":"Europe"},"what":{"ja":"軽症〜中等症のうつ症状で研究があるハーブ。相互作用が非常に多く、自己判断での使用は危険になりうる。セルフケアの第一選択にはしない。","en":"A herb with research in mild to moderate depressive symptoms. Interactions are very numerous, and use on one’s own judgement can be dangerous. It is not a first choice for self-care."},"how":{"ja":["自己判断で始めない。必ず医師・薬剤師に確認する。","避妊薬、抗凝固薬、抗うつ薬、移植薬、抗HIV薬など多くの薬と相互作用する。","うつ症状はまず医療評価を。"],"en":["Do not start it on your own judgement. Always check with a physician or pharmacist.","It interacts with many medicines, including contraceptives, anticoagulants, antidepressants, transplant medicines, and anti-HIV medicines.","Depressive symptoms first need a medical assessment."]},"evidence_note":{"ja":"軽症うつへの効果を示す研究がある一方、重大な薬物相互作用がある。NCCIH等で繰り返し警告される。カタログでは注意喚起を主とする。","en":"There is research showing an effect in mild depression, while there are also major drug interactions. NCCIH and others warn about this repeatedly. In the catalogue the main purpose is a caution."},"safety":{"ja":"セロトニン症候群、避妊失敗、移植拒絶などの重大相互作用。光過敏。","en":"Major interactions, including serotonin syndrome, contraceptive failure, and transplant rejection. Photosensitivity."},"contra":{"ja":["自己判断での開始","多くの処方薬との併用（必ず専門家）","双極症の可能性があるとき"],"en":["Starting it on one’s own judgement","Use together with many prescription medicines (always with a professional)","When bipolar disorder is possible"]},"sources":[{"title":"NCCIH: Anxiety and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/anxiety-and-complementary-health-approaches"}]},"jala-neti":{"id":"jala-neti","name":{"ja":"ネティ（鼻洗浄）","en":"Jala neti (saline nasal rinse)"},"type":"lifestyle","groups":["india"],"symptoms":["アレルギー性鼻炎","風邪のひき始め","呼吸"],"related":["breathing"],"evidence_level":"B","evidence_verified":true,"caution":false,"name_original":"जल नेति","origin":{"ja":"インド（現在は世界的に医療でも用いられる）","en":"India (now also used in medicine worldwide)"},"tradition":{"ja":"ハタ・ヨガ / クリヤ。生理食塩水洗浄としては現代医療でも使用","en":"Hatha yoga / kriya. As saline rinsing it is also used in contemporary medicine"},"region":{"ja":"インド","en":"India"},"what":{"ja":"ぬるい生理食塩水で鼻腔を洗う方法。ヨガの浄化法に由来し、アレルギー性鼻炎などの補助として現代でも使われる。水の衛生が極めて重要。","en":"A method of rinsing the nasal cavity with lukewarm saline. It comes from a yoga cleansing practice and is also used today as an adjunct in allergic rhinitis and similar conditions. Hygiene of the water is extremely important."},"how":{"ja":["蒸留水、滅菌水、または一度沸騰させて冷ました水だけを使う。水道水をそのまま使わない（FDA/CDC）。","生理食塩水の濃度と器具の洗浄・乾燥を守る。","強い痛み、耳へ水が強く入る、出血があれば中止。"],"en":["Use only distilled, sterile, or previously boiled and cooled water. Do not use tap water as it is (FDA/CDC).","Keep to the saline concentration and to washing and drying the vessel.","Stop if there is strong pain, a strong flow of water into the ear, or bleeding."]},"evidence_note":{"ja":"生理食塩水による鼻洗浄はアレルギー性鼻炎などの補助として用いられる。一方、不適切な水は致死的なアメーバ感染（Naegleria）のリスクがある。ヨガとしての「ネティ」と医療的鼻洗浄は手技が重なる。","en":"Saline nasal rinsing is used as an adjunct in allergic rhinitis and similar conditions. On the other hand, unsuitable water carries a risk of a fatal amoeba infection (Naegleria). Neti as yoga and medical nasal rinsing overlap in technique."},"safety":{"ja":"絶対に未処理の水道水・井戸水を使わない。器具を清潔に保つ。","en":"Never use untreated tap or well water. Keep the vessel clean."},"contra":{"ja":["完全な鼻閉で水が通らないとき","術後など医師から禁止されているとき","頻回使用で悪化する場合"],"en":["When the nose is completely blocked and water will not pass","When a physician has forbidden it, for example after surgery","When frequent use makes you feel worse"]},"sources":[{"title":"FDA: Is rinsing your sinuses with neti pots safe?","url":"https://www.fda.gov/consumers/consumer-updates/rinsing-your-sinuses-neti-pots-safe"},{"title":"CDC: How to safely rinse sinuses (Naegleria prevention)","url":"https://www.cdc.gov/naegleria/prevention/sinus-rinsing.html"}]},"nordic-walking":{"id":"nordic-walking","name":{"ja":"ノルディックウォーキング","en":"Nordic walking"},"type":"move","groups":["europe"],"symptoms":["疲労","腰痛","膝痛","姿勢","血圧"],"related":["lowbackpain","kneeoa","posture"],"evidence_level":"B","evidence_verified":true,"caution":false,"name_original":"sauvakävely","origin":{"ja":"フィンランド","en":"Finland"},"tradition":{"ja":"北欧の歩行運動","en":"Nordic walking exercise"},"region":{"ja":"欧州","en":"Europe"},"what":{"ja":"専用ポールを使って上肢も使う歩行。通常歩行よりエネルギー消費が増えやすく、膝や腰への負担の分散を期待して行われる。","en":"Walking that also uses the arms, with dedicated poles. Energy use is often higher than in ordinary walking, and it is done in the hope of spreading load away from the knees and low back."},"how":{"ja":["ポールの長さと技術（後ろに押す）を入門で学ぶ。","姿勢を起こし、歩幅は無理なく。","手首をストラップで傷つけない。"],"en":["Learn pole length and technique (pushing backward) in an introduction.","Keep the posture upright, with a comfortable stride.","Do not injure the wrists with the straps."]},"evidence_note":{"ja":"有酸素歩行の一種として心代謝や機能の研究がある。通常歩行より優れるかは条件次第。WHOの身体活動推奨の実践手段になりうる。","en":"As a form of aerobic walking there is research on cardiometabolism and function. Whether it is better than ordinary walking depends on the conditions. It can be a way of putting WHO physical-activity advice into practice."},"safety":{"ja":"転倒、肩や肘の過使用。交通安全。","en":"Falls, and overuse of the shoulder or elbow. Road safety."},"contra":{"ja":["急性の心疾患増悪","未治療の重度のバランス障害で介助がないとき"],"en":["An acute flare of heart disease","Untreated, severe balance problems when there is no assistance"]},"sources":[{"title":"WHO guidelines on physical activity and sedentary behaviour","url":"https://www.who.int/publications/i/item/9789240015128"}]},"pilates":{"id":"pilates","name":{"ja":"ピラティス","en":"Pilates"},"type":"move","groups":["europe","americas"],"symptoms":["腰痛","姿勢","筋肉のこわばり","股関節の不調"],"related":["lowbackpain","posture","stiff","hippain"],"evidence_level":"B","evidence_verified":true,"caution":false,"origin":{"ja":"ドイツ／米国で発展","en":"Developed in Germany and the United States"},"tradition":{"ja":"ジョセフ・ピラティスの運動法","en":"Joseph Pilates’s movement method"},"region":{"ja":"欧州・米","en":"Europe and the United States"},"what":{"ja":"体幹のコントロール、呼吸、精度の高い動きを重視する運動。マットと器械がある。腰痛リハビリテーションでもよく用いられる。","en":"Movement that emphasises control of the trunk, breathing, and precise motion. There are mat and apparatus forms. It is also often used in low-back rehabilitation."},"how":{"ja":["初心者は指導者のもとで、中立的な脊柱と呼吸から。","首や腰を代償して頑張らない。","痛みが増える種目は改変する。"],"en":["Beginners should start with a teacher, from a neutral spine and the breath.","Do not strain by compensating with the neck or low back.","Modify an exercise if pain increases."]},"evidence_note":{"ja":"腰痛に対し、最小限の介入より痛みと障害を改善しうるが、他の運動療法より優れるとは限らない（系統的レビュー）。","en":"For low back pain it may improve pain and disability more than a minimal intervention, but it is not necessarily better than other exercise therapy (systematic reviews)."},"safety":{"ja":"頸部の過負荷、妊娠中の仰向け長時間、骨粗鬆症での屈曲。","en":"Overload of the neck, long periods on the back in pregnancy, and flexion in osteoporosis."},"contra":{"ja":["急性の重篤な脊柱疾患","指示された術後制限"],"en":["An acute, serious spinal condition","A post-surgical restriction that has been advised"]},"sources":[{"title":"Pilates for low back pain, systematic review (PMC8078578)","url":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8078578/"},{"title":"NCCIH: Low-Back Pain and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/low-back-pain-and-complementary-health-approaches-what-you-need-to-know"}]},"finnish-sauna":{"id":"finnish-sauna","name":{"ja":"フィンランド式サウナ","en":"Finnish dry sauna"},"type":"heat","groups":["europe"],"symptoms":["疲労","筋肉のこわばり","ストレス・不安","血圧"],"related":["stiff"],"evidence_level":"B","evidence_verified":true,"caution":false,"name_original":"sauna","origin":{"ja":"フィンランド","en":"Finland"},"tradition":{"ja":"北欧の浴場文化","en":"Nordic bathing culture"},"region":{"ja":"欧州","en":"Europe"},"what":{"ja":"高温低湿の室で発汗し、しばしば冷水や外気と交互に行う文化的実践。心血管やリラクセーションに関する観察研究が多い。","en":"A cultural practice of sweating in a high-temperature, low-humidity room, often alternating with cold water or outdoor air. There is much observational research on the circulation and on relaxation."},"how":{"ja":["8〜15分程度から。水分を取る。","飲酒して入らない。めまいや動悸ですぐ出る。","冷却は無理のない範囲。一人で極端な冷水への飛び込みをしない。"],"en":["Start from about 8 to 15 minutes. Take water.","Do not enter after drinking alcohol. Leave at once if you feel dizzy or have palpitations.","Keep cooling within a comfortable range. Do not jump alone into extreme cold water."]},"evidence_note":{"ja":"フィンランドの大規模コホートで心血管や死亡との関連が報告（観察研究）。介入の系統的レビューでは有望だがRCTはまだ限られる。因果は慎重に。","en":"Large Finnish cohorts have reported associations with cardiovascular events and death (observational studies). Systematic reviews of interventions are promising, but RCTs are still limited. Cause and effect should be read cautiously."},"safety":{"ja":"脱水、失神、不整脈、やけど、アルコールとの併用は特に危険。精子形成への可逆的影響を示した小さな研究あり。","en":"Dehydration, fainting, arrhythmia, burns, and use with alcohol is especially dangerous. A small study has shown a reversible effect on sperm production."},"contra":{"ja":["不安定狭心症や重症心不全など不安定な心疾患","妊娠中の高温","飲酒後","発熱、重度の大動脈弁狭窄などは相談"],"en":["Unstable heart disease such as unstable angina or severe heart failure","High heat in pregnancy","After drinking alcohol","A fever, or severe aortic stenosis: consult a professional"]},"sources":[{"title":"Laukkanen et al., Mayo Clin Proc 2018, cardiovascular and other health benefits of sauna (PubMed 30077204)","url":"https://pubmed.ncbi.nlm.nih.gov/30077204/"},{"title":"Hussain & Cohen, 2018, systematic review of dry sauna (PMC5941775)","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5941775/"}]},"peppermint-tea":{"id":"peppermint-tea","name":{"ja":"ペパーミント茶・薄荷油","en":"Peppermint tea / peppermint oil"},"type":"herb","groups":["europe"],"symptoms":["便秘・胃腸","頭痛"],"related":["headache"],"evidence_level":"B","evidence_verified":true,"caution":false,"name_original":"Mentha × piperita","origin":{"ja":"欧州","en":"Europe"},"tradition":{"ja":"欧州の植物療法","en":"European herbal practice"},"region":{"ja":"欧州","en":"Europe"},"what":{"ja":"薄荷の茶、または腸溶性の薄荷油製剤。茶は消化後の爽快さ、薄荷油は過敏性腸症候群（IBS）で比較的研究が多い。","en":"Peppermint tea, or an enteric-coated peppermint-oil preparation. The tea is used for a fresh feeling after eating; peppermint oil has been relatively well studied in irritable bowel syndrome (IBS)."},"how":{"ja":["茶として食後に飲む。","高濃度の精油をそのまま飲まない。IBS目的の腸溶性製剤は用法を守る。","胃食道逆流が悪化することがある。"],"en":["Drink it as tea after a meal.","Do not swallow high-concentration essential oil as it is. For an enteric-coated IBS product, follow the directions.","Gastro-oesophageal reflux can worsen."]},"evidence_note":{"ja":"薄荷油はIBS症状に中等度の根拠がある（NCCIH、MSK）。薄荷茶はそのまま同等とはいえない。緊張型頭痛への外用メンソールは別。","en":"Peppermint oil has moderate evidence for IBS symptoms (NCCIH, MSK). Peppermint tea cannot be said to be equivalent as it is. Menthol applied to the skin for tension-type headache is a separate use."},"safety":{"ja":"逆流の悪化、乳幼児への薄荷油（特に顔面）は危険。胆道疾患は相談。","en":"Worsening of reflux. Peppermint oil in infants (especially on the face) is dangerous. Consult a professional about biliary disease."},"contra":{"ja":["乳幼児への精油","重度の逆流で悪化する場合","精油の内服を自己流で行わない"],"en":["Essential oil in infants","When severe reflux worsens","Do not swallow essential oil on your own"]},"sources":[{"title":"NCCIH: Peppermint Oil","url":"https://www.nccih.nih.gov/health/peppermint-oil"},{"title":"MSK About Herbs: Peppermint","url":"https://www.mskcc.org/cancer-care/integrative-medicine/herbs/peppermint"}]},"mbsr":{"id":"mbsr","name":{"ja":"マインドフルネス（MBSR含む）","en":"Mindfulness / MBSR"},"type":"mind","groups":["modern"],"symptoms":["ストレス・不安","不眠","腰痛","疲労","集中・認知"],"related":["lowbackpain"],"evidence_level":"B","evidence_verified":true,"caution":false,"name_original":"Mindfulness-Based Stress Reduction","origin":{"ja":"米国でプログラム化（ルーツは仏教）","en":"Programmed in the United States (with roots in Buddhism)"},"tradition":{"ja":"現代のマインドフルネス","en":"Contemporary mindfulness"},"region":{"ja":"現代・世界的","en":"Modern and worldwide"},"what":{"ja":"今この瞬間の感覚や思考を、評価しすぎずに観察する訓練。MBSRは8週間の標準プログラム。坐禅や瞑想と重なる部分がある。","en":"Training in observing sensations and thoughts of this moment without over-judging them. MBSR is a standard eight-week programme. It overlaps in part with zazen and meditation."},"how":{"ja":["短い呼吸観察（数分）から始める。","可能なら標準的なMBSRやMBCTの指導者プログラムを。","強いトラウマ記憶が繰り返し出るときは専門家へ。"],"en":["Start with a short observation of the breath (a few minutes).","If you can, use a teacher-led MBSR or MBCT programme.","If strong trauma memories keep arising, see a professional."]},"evidence_note":{"ja":"NCCIHは不安、うつ症状、PTSD、不眠などへの中等度の根拠をまとめる。慢性痛にも研究がある。すべての人に万能ではない。","en":"NCCIH summarises moderate evidence for unease, depressive symptoms, PTSD, and sleeplessness, among others. There is also research on long-standing pain. It is not a catch-all for everyone."},"safety":{"ja":"まれに不安や解離の増悪。重度の精神疾患では単独で始めない。","en":"Rarely, unease or dissociation can worsen. Do not start it alone in severe psychiatric illness."},"contra":{"ja":["急性の重度精神症状を一人で抱え込むこと"],"en":["Carrying acute, severe psychiatric symptoms alone"]},"sources":[{"title":"NCCIH: Meditation and Mindfulness: Effectiveness and Safety","url":"https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety"},{"title":"NCCIH: Mind and Body Approaches for Stress and Anxiety: What the Science Says","url":"https://www.nccih.nih.gov/health/providers/digest/mind-and-body-approaches-for-stress-science"},{"title":"NCCIH: Low-Back Pain and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/low-back-pain-and-complementary-health-approaches-what-you-need-to-know"}]},"yoga-asana":{"id":"yoga-asana","name":{"ja":"ヨガ（アーサナ全般）","en":"Yoga asana (general)"},"type":"move","groups":["india","modern"],"symptoms":["腰痛","首の痛み","ストレス・不安","不眠","姿勢","筋肉のこわばり","バランス・転倒予防"],"related":["lowbackpain","neckpain","posture","stiff","balance"],"evidence_level":"B","evidence_verified":true,"caution":false,"name_original":"आसन","origin":{"ja":"インド（世界的に普及）","en":"India (practised worldwide)"},"tradition":{"ja":"ヨガ","en":"Yoga"},"region":{"ja":"インド（世界的）","en":"India (worldwide)"},"what":{"ja":"ポーズ、呼吸、注意を組み合わせる心身運動。流派は多様で、穏やかなハタから強いパワーヨガまで強度が違う。","en":"Mind–body movement that combines poses, breathing, and attention. Schools vary widely, from gentle hatha to strong power yoga."},"how":{"ja":["初心者は資格のある指導者のもとで、自分の体に合うクラスを選ぶ。","頭立ち、肩立ち、極端な捻りは無理にしない。","痛み（特に鋭い痛み）では退く。ホットヨガは脱水に注意。"],"en":["Beginners should choose a class that fits their body, with a qualified teacher.","Do not force headstand, shoulder stand, or extreme twists.","Step back from pain (especially sharp pain). In hot yoga, watch for dehydration."]},"evidence_note":{"ja":"慢性腰痛についてはCochraneとACPガイドライン関連のまとめ（NCCIH）で、痛みと機能の小さな改善が支持される。不安や睡眠の質にも研究があるが、診断された不安障害では結果が一定しない。","en":"For chronic low back pain, a Cochrane review and summaries related to ACP guidance (NCCIH) support small improvements in pain and function. There is also research on unease and sleep quality, but results are not consistent in diagnosed anxiety disorders."},"safety":{"ja":"筋骨格の損傷（膝・下肢が多い）。高齢者は転倒と過伸展に注意。妊娠中は改変が必要。","en":"Musculoskeletal injury (often the knee or lower limb). Older people should watch for falls and over-extension. In pregnancy, modifications are needed."},"contra":{"ja":["不安定な心血管疾患での高温・強い練習","急性の椎間板・骨折疑い","緑内障での一部の逆転ポーズ（相談）"],"en":["Hot or strong practice in unstable cardiovascular disease","An acute disc problem or a suspected fracture","Some inverted poses in glaucoma (consult a professional)"]},"sources":[{"title":"NCCIH: Yoga Effectiveness and Safety","url":"https://www.nccih.nih.gov/health/yoga-effectiveness-and-safety"},{"title":"Cochrane: Yoga for chronic non-specific low back pain","url":"https://www.cochrane.org/evidence/CD010671_yoga-chronic-non-specific-low-back-pain"},{"title":"NCCIH: Low-Back Pain and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/low-back-pain-and-complementary-health-approaches-what-you-need-to-know"}],"types_extra":["breath","mind"]},"baduanjin":{"id":"baduanjin","name":{"ja":"八段錦","en":"Baduanjin (Eight Brocades)"},"type":"move","groups":["china"],"symptoms":["疲労","バランス・転倒予防","不眠","血圧","腰痛","ストレス・不安"],"related":["balance","lowbackpain"],"evidence_level":"B","evidence_verified":true,"caution":false,"origin":{"ja":"中国","en":"China"},"tradition":{"ja":"気功の代表的功法","en":"A representative qigong form"},"region":{"ja":"中国","en":"China"},"what":{"ja":"8つの動作からなる、比較的覚えやすい気功。健康維持を目的に現代中国でも広く行われる。","en":"A relatively easy-to-learn qigong of eight movements. It is also widely practised in contemporary China with the aim of maintaining health."},"how":{"ja":["各動作をゆっくり、呼吸に合わせて繰り返す。","公式または信頼できる指導映像で型を確認する。","痛みのある可動域は縮小する。"],"en":["Repeat each movement slowly, in time with the breath.","Confirm the form with official or otherwise reliable teaching video.","Reduce the range if a movement is painful."]},"evidence_note":{"ja":"複数のRCTの系統的レビューで、QOL、睡眠、バランス、筋力、血圧などの改善が報告されている。中国語圏の研究が多く、研究の質のばらつきに注意。","en":"Systematic reviews of several RCTs have reported improvements in quality of life, sleep, balance, muscle strength, and blood pressure. Many studies are from Chinese-language settings; variation in study quality should be kept in mind."},"safety":{"ja":"一般的な中等度運動と同様。首や腰の過伸展に注意。","en":"As with moderate exercise in general. Take care with over-extending the neck or low back."},"contra":{"ja":["急性外傷","不安定な心疾患での強負荷"],"en":["An acute injury","A heavy load in unstable heart disease"]},"sources":[{"title":"Zou et al., Systematic review and meta-analysis of Baduanjin RCTs (PMC5359459)","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5359459/"},{"title":"NCCIH: Qigong: What You Need To Know","url":"https://www.nccih.nih.gov/health/qigong-what-you-need-to-know"}]},"tsubo-neiguan":{"id":"tsubo-neiguan","name":{"ja":"内関のツボ押し","en":"Self-acupressure at Neiguan (PC6 / P6)"},"type":"manual","groups":["east_asia"],"symptoms":["吐き気","ストレス・不安","便秘・胃腸"],"related":[],"evidence_level":"B","evidence_verified":true,"caution":false,"name_original":"内関（ないかん）","origin":{"ja":"中国（世界的にP6として普及）","en":"China (widely known worldwide as P6)"},"tradition":{"ja":"経穴のセルフケア","en":"Self-care at acupuncture points"},"region":{"ja":"東アジア","en":"East Asia"},"what":{"ja":"手首の内側、掌から指3本分くらいの中央にある経穴。乗り物酔いや術後の吐き気への刺激点として、西洋の研究でもよく取り上げられる。","en":"A point on the inner wrist, about three finger-widths from the palm, in the midline. It is often discussed in Western research as a stimulation point for motion sickness and nausea after surgery."},"how":{"ja":["手首の内側中央を親指で穏やかに押す、または市販のP6バンドを使う。","吐き気がするときに数分行う。両側で試してよい。","痛みが強い圧は不要。"],"en":["Press the centre of the inner wrist gently with the thumb, or use a commercially available P6 band.","Do this for a few minutes when you feel nauseous. Both sides may be tried.","Painful pressure is not needed."]},"evidence_note":{"ja":"術後悪心・嘔吐に対するP6刺激はCochraneレビューで、偽刺激より効果があるとされる。妊娠悪阻についてはCochraneで質の高い根拠が不足。乗り物酔いへの効果は研究があるが質はさまざま。","en":"A Cochrane review of P6 stimulation for postoperative nausea and vomiting describes an effect compared with sham stimulation. For nausea in pregnancy, Cochrane finds a lack of high-quality evidence. There is research on motion sickness, but quality varies."},"safety":{"ja":"皮膚を傷つける必要はない。バンドで皮膚がかぶれたら中止。","en":"There is no need to break the skin. Stop if a band irritates the skin."},"contra":{"ja":["手首の傷、骨折、強い皮膚炎"],"en":["A wound, fracture, or severe dermatitis on the wrist"]},"sources":[{"title":"Lee et al., Cochrane/PMC: P6 stimulation for postoperative nausea and vomiting","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC3113464/"},{"title":"Cochrane: Interventions for nausea and vomiting in early pregnancy","url":"https://www.cochrane.org/evidence/CD007575_interventions-nausea-and-vomiting-early-pregnancy"}]},"ice-pack":{"id":"ice-pack","name":{"ja":"冷却（アイスパック）","en":"Local cold pack"},"type":"heat","groups":["modern"],"symptoms":["足首・足の痛み","膝痛","腰痛","頭痛"],"related":["kneeoa","lowbackpain","headache"],"evidence_level":"B","evidence_verified":true,"caution":false,"name_original":"ice pack / cryotherapy (local)","origin":{"ja":"世界的（理学療法の基本）","en":"Worldwide (a basic method in physiotherapy)"},"tradition":{"ja":"物理療法","en":"Physical therapy"},"region":{"ja":"現代・世界的","en":"Modern and worldwide"},"what":{"ja":"急性の打撲や腫れ、運動後の局所に冷やす対症法。全身の寒冷曝露とは別。","en":"A symptomatic method of cooling a local area after an acute bruise or swelling, or after exercise. It is distinct from whole-body cold exposure."},"how":{"ja":["氷は袋と布を隔て、15〜20分を目安。直接皮膚に氷を置かない。","感覚がなくなるまで冷やさない。","循環障害のある部位は特に慎重に。"],"en":["Use ice in a bag and through a cloth, for about 15 to 20 minutes. Do not put ice directly on the skin.","Do not cool until sensation is lost.","Be especially cautious on an area with circulatory impairment."]},"evidence_note":{"ja":"急性軟部組織損傷の対症として広く用いられる。効き方や至適時間の研究はさまざまだが、家庭での基本的応急として定着。慢性痛では温熱の方が楽なこともある。","en":"It is widely used as symptomatic care for acute soft-tissue injury. Research on how it works and on the best duration varies, but it is established as basic first aid at home. In long-standing pain, heat is sometimes more comfortable."},"safety":{"ja":"凍傷、神経障害。","en":"Frostbite and nerve injury."},"contra":{"ja":["感覚障害部位への長時間適用","レイノー現象の強いとき","循環不全"],"en":["Long use on an area of reduced sensation","When Raynaud’s phenomenon is strong","Circulatory failure"]},"sources":[{"title":"NCCIH: Low-Back Pain and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/low-back-pain-and-complementary-health-approaches-what-you-need-to-know"}]},"zazen":{"id":"zazen","name":{"ja":"坐禅","en":"Zazen (seated Zen meditation)"},"type":"mind","groups":["japan"],"symptoms":["ストレス・不安","集中・認知","不眠","姿勢"],"related":["posture"],"evidence_level":"B","evidence_verified":true,"caution":false,"origin":{"ja":"日本（ルーツは中国禅・インド）","en":"Japan (with roots in Chinese Chan and India)"},"tradition":{"ja":"禅仏教の実践（宗教実践でもありセルフケアとしても行われる）","en":"A Zen Buddhist practice (done both as a religious practice and as self-care)"},"region":{"ja":"日本","en":"Japan"},"what":{"ja":"姿勢を整え、呼吸を数えたり自然に任せたりして坐る実践。宗教儀礼としてだけでなく、静坐の心のセルフケアとしても行われる。","en":"A practice of sitting with an organised posture, either counting the breath or letting it be natural. It is done not only as a religious rite, but also as quiet sitting for the mind."},"how":{"ja":["椅子でもよい。腰を立て、無理な結跏趺坐はしない。","短時間（5〜15分）から。眠気と痛みに気づき、無理な我慢をしない。","初めては指導者や信頼できる導入書・講座で形を学ぶ。"],"en":["A chair is fine. Keep the lower back upright; do not force a full lotus.","Start with a short time (5 to 15 minutes). Notice sleepiness and pain, and do not endure them unreasonably.","For a first attempt, learn the form from a teacher or a reliable introduction or course."]},"evidence_note":{"ja":"坐禅固有の大規模試験は限られるが、瞑想・マインドフルネス全般については不安・うつ症状への中等度の根拠がある（NCCIH）。宗教実践としての坐禅を医療化しないこと。","en":"Large trials unique to zazen are limited, but for meditation and mindfulness in general there is moderate evidence on symptoms of anxiety and depression (NCCIH). Do not medicalise zazen as a religious practice."},"safety":{"ja":"長い正座や無理な坐法は膝を傷める。トラウマのある人は静坐で不調が強まることがある。","en":"Long seiza or a forced sitting form can injure the knees. In people with trauma, quiet sitting can sometimes worsen how they feel."},"contra":{"ja":["急性の重度精神症状では単独で抱え込まない","膝・股関節の強い制限があるときの無理な坐法"],"en":["In acute, severe psychiatric symptoms, do not carry this alone","A forced sitting form when the knee or hip is strongly limited"]},"sources":[{"title":"NCCIH: Meditation and Mindfulness: Effectiveness and Safety","url":"https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety"},{"title":"NCCIH: Mind and Body Approaches for Stress and Anxiety: What the Science Says","url":"https://www.nccih.nih.gov/health/providers/digest/mind-and-body-approaches-for-stress-science"}],"types_extra":["breath"]},"tai-chi":{"id":"tai-chi","name":{"ja":"太極拳","en":"Tai chi (taiji)"},"type":"move","groups":["china"],"symptoms":["バランス・転倒予防","腰痛","膝痛","ストレス・不安","不眠","疲労"],"related":["balance","lowbackpain","kneeoa"],"evidence_level":"B","evidence_verified":true,"caution":false,"origin":{"ja":"中国","en":"China"},"tradition":{"ja":"中国武術・養生","en":"Chinese martial art and yojo"},"region":{"ja":"中国","en":"China"},"what":{"ja":"ゆっくり連続する動作で、バランス、下肢筋力、注意を同時に使う心身運動。高齢者の転倒予防でもよく研究される。","en":"A mind–body movement practice of slow, continuous motions that use balance, lower-limb strength, and attention together. It is also often studied for fall prevention in older people."},"how":{"ja":["初心者向けの簡化二十四式など、安全な入門から。","膝を深く曲げすぎない。痛みのある関節は小さく動かす。","週に数回、短い時間から継続する。"],"en":["Start from a safe introduction, such as a simplified 24-form for beginners.","Do not bend the knees too deeply. Move a painful joint through a smaller range.","Continue several times a week, starting from a short time."]},"evidence_note":{"ja":"NCCIHはバランス、腰痛、膝OAの痛みやこわばり、QOLへの示唆をまとめている。地域在住高齢者の転倒予防運動（Tai chiを含む）はCochraneで支持される。線維筋痛などでも研究あり。","en":"NCCIH summarises suggestions for balance, low back pain, pain and stiffness in knee osteoarthritis, and quality of life. Exercise for fall prevention in community-dwelling older people (including tai chi) is supported in a Cochrane review. There is also research in fibromyalgia and other conditions."},"safety":{"ja":"転倒、膝の過負荷。空間を確保する。","en":"Falls and overload of the knee. Keep enough space."},"contra":{"ja":["急性の重度関節炎増悪","不安定な立位で介助や椅子版がないとき"],"en":["An acute, severe flare of arthritis","Unstable standing when there is no assistance or a seated form"]},"sources":[{"title":"NCCIH: Tai Chi: What You Need To Know","url":"https://www.nccih.nih.gov/health/tai-chi-what-you-need-to-know"},{"title":"Cochrane: Exercise for preventing falls in older people living in the community","url":"https://www.cochrane.org/evidence/CD012424_exercise-preventing-falls-older-people-living-community"},{"title":"NCCIH: Low-Back Pain and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/low-back-pain-and-complementary-health-approaches-what-you-need-to-know"}],"types_extra":["breath","mind"]},"movement-breaks":{"id":"movement-breaks","name":{"ja":"座位の合間の立ち上がり休憩","en":"Standing and movement breaks"},"type":"lifestyle","groups":["modern"],"symptoms":["肩こり","腰痛","首の痛み","疲労","姿勢"],"related":["katakori","lowbackpain","neckpain","posture"],"evidence_level":"B","evidence_verified":true,"caution":false,"name_original":"movement breaks / interrupt sitting","origin":{"ja":"現代の労働衛生","en":"Contemporary occupational health"},"tradition":{"ja":"公衆衛生（座位行動の低減）","en":"Public health (reducing sitting)"},"region":{"ja":"現代・世界的","en":"Modern and worldwide"},"what":{"ja":"長時間座り続けないよう、定期的に立ち上がり、歩くか軽く伸ばす。デスクワークの肩首腰対策の基本。","en":"Standing up at regular intervals to walk or stretch a little, so as not to keep sitting for a long time. A basic step for the neck, shoulders, and low back in desk work."},"how":{"ja":["30〜60分に一度は立ち上がる、を目指す。","肩回し、短い歩行でよい。","痛みが強い日は回数を減らし質を落とさない。"],"en":["Aim to stand once every 30 to 60 minutes.","Shoulder circles or a short walk are enough.","On a day of strong pain, reduce the number of times rather than the quality."]},"evidence_note":{"ja":"座位時間の長さは健康リスクと関連し、WHOも座位の中断を勧める。個別の症状改善の効果量は研究により異なる。","en":"Length of sitting time is associated with health risks, and WHO also advises breaking up sitting. The size of change for an individual symptom varies by study."},"safety":{"ja":"急な立ち上がりでの起立性低血圧。","en":"Orthostatic low blood pressure from standing up suddenly."},"contra":{"ja":["起立が医学的に制限されているとき"],"en":["When standing is medically restricted"]},"sources":[{"title":"WHO guidelines on physical activity and sedentary behaviour","url":"https://www.who.int/publications/i/item/9789240015128"}],"types_extra":["move"]},"asa-nikko":{"id":"asa-nikko","name":{"ja":"朝の日光を浴びる","en":"Morning outdoor light exposure"},"type":"lifestyle","groups":["modern"],"symptoms":["不眠","疲労","ストレス・不安","集中・認知"],"related":[],"evidence_level":"B","evidence_verified":true,"caution":false,"name_original":"朝日を浴びる","origin":{"ja":"世界的（日本の養生でも重視）","en":"Worldwide (also valued in Japanese yojo)"},"tradition":{"ja":"生活養生・時間生物学","en":"Everyday yojo and chronobiology"},"region":{"ja":"世界的","en":"Worldwide"},"what":{"ja":"起床後に屋外の自然光を浴びる習慣。体内時計を整え、夜間の睡眠を深くする助けになると現代研究でも重視される。","en":"The habit of taking outdoor daylight after waking. It is also valued in modern research as a help in setting the body clock and supporting night-time sleep."},"how":{"ja":["起床後できるだけ早めに、屋外または窓際で10〜30分、目を傷つけない範囲で光を浴びる。","太陽を直視しない。","紫外線対策（時間帯・皮膚）は地域と季節に合わせる。"],"en":["As early as you can after waking, take light outdoors or by a window for 10 to 30 minutes, without injuring the eyes.","Do not look directly at the sun.","Match ultraviolet precautions (time of day and skin) to the place and season."]},"evidence_note":{"ja":"サーカディアンリズムと朝の光は睡眠医学で重要な要素。CBT-Iや睡眠衛生の一部としても扱われる。太陽光浴による「万能の免疫強化」は言い過ぎ。","en":"The circadian rhythm and morning light are important elements in sleep medicine. They are also treated as part of CBT-I and sleep hygiene. Calling sun exposure a catch-all way to strengthen immunity goes too far."},"safety":{"ja":"日焼け、光線過敏、一部薬剤での光過敏。目を直視しない。","en":"Sunburn, photosensitivity, and light sensitivity from some medicines. Do not look directly at the sun."},"contra":{"ja":["光線過敏症、医師から遮光を指示されているとき"],"en":["Photosensitivity, or when a physician has advised staying out of the light"]},"sources":[{"title":"NCCIH: Sleep Disorders and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/sleep-disorders-and-complementary-health-approaches"}]},"qigong":{"id":"qigong","name":{"ja":"気功","en":"Qigong"},"type":"move","groups":["china"],"symptoms":["ストレス・不安","疲労","バランス・転倒予防","呼吸","腰痛","血圧"],"related":["balance","breathing","lowbackpain"],"evidence_level":"B","evidence_verified":true,"caution":false,"name_original":"氣功 / 气功","origin":{"ja":"中国","en":"China"},"tradition":{"ja":"中国伝統医学・養生の運動","en":"Movement in traditional Chinese medicine and yojo"},"region":{"ja":"中国","en":"China"},"what":{"ja":"姿勢、呼吸、意識を合わせる中国の心身運動。静的な站桩から動的な功法まで幅広い。","en":"A Chinese mind–body movement practice that brings together posture, breathing, and attention. It ranges from still standing (zhan zhuang) to moving forms."},"how":{"ja":["信頼できる指導者の入門クラスや検証された型（八段錦など）から始める。","呼吸を無理に長く止めない。","めまい、胸痛があれば中止。"],"en":["Start from an introductory class with a reliable teacher, or a well-described form (such as Baduanjin).","Do not force the breath to be held for a long time.","Stop if you feel dizzy or have chest pain."]},"evidence_note":{"ja":"NCCIHは気功について、バランス、一部の痛み、QOL、心理症状などで研究があるとまとめる。研究の質はまちまちで、流派も多い。","en":"NCCIH summarises that there is research on qigong for balance, some pain, quality of life, and psychological symptoms. Study quality varies, and there are many schools."},"safety":{"ja":"無理な呼吸法や、根拠のない「発功」で治療を遅らせない。転倒に注意。","en":"Do not let forced breathing methods, or unsupported “emitting qi”, delay care. Watch for falls."},"contra":{"ja":["不安定な心疾患での強負荷","重度の平衡障害で安全な指導がないとき"],"en":["A heavy load in unstable heart disease","Severe balance problems when safe teaching is not available"]},"sources":[{"title":"NCCIH: Qigong: What You Need To Know","url":"https://www.nccih.nih.gov/health/qigong-what-you-need-to-know"},{"title":"NCCIH: Tai Chi: What You Need To Know","url":"https://www.nccih.nih.gov/health/tai-chi-what-you-need-to-know"}],"types_extra":["breath","mind"]},"heat-pack":{"id":"heat-pack","name":{"ja":"温熱パック（蒸しタオル・カイロ）","en":"Local heat therapy (pack, wrap)"},"type":"heat","groups":["modern"],"symptoms":["腰痛","肩こり","生理痛","筋肉のこわばり","首の痛み"],"related":["lowbackpain","katakori","stiff","neckpain"],"evidence_level":"B","evidence_verified":true,"caution":false,"name_original":"heat pack","origin":{"ja":"世界的（理学療法の基本）","en":"Worldwide (a basic method in physiotherapy)"},"tradition":{"ja":"物理療法・家庭の温熱","en":"Physical therapy and household heat"},"region":{"ja":"現代・世界的","en":"Modern and worldwide"},"what":{"ja":"局所を温めて筋の緊張や痛みの自覚を和らげる基本的セルフケア。生理痛や慢性の腰痛・肩こりでよく使われる。","en":"Basic self-care of warming a local area to ease the sense of muscle tightness or pain. It is often used for period pain and for long-standing low back pain or stiff shoulders."},"how":{"ja":["40℃前後で、布を隔てて15〜20分。低温やけどに注意。","電気・カイロは同じ場所に長時間の直置きをしない。","急性の腫れや炎症が強いときは、まず冷熱の適応を判断（迷えば専門家へ）。"],"en":["Around 40°C, through a cloth, for 15 to 20 minutes. Watch for low-temperature burns.","Do not leave an electric pad or a warmer directly on the same place for a long time.","When acute swelling or inflammation is strong, first judge whether cold is more suitable (if unsure, see a professional)."]},"evidence_note":{"ja":"浅部温熱は急性〜亜急性の腰痛などで症状緩和に使われ、NCCIHの腰痛ページでも保存療法の文脈にある。効果は対症的。","en":"Superficial heat is used to ease symptoms in acute to subacute low back pain and similar conditions, and it appears in the context of conservative care on NCCIH’s low-back page. Any change is symptomatic."},"safety":{"ja":"低温やけど（特に高齢者、糖尿病、睡眠中のカイロ）。","en":"Low-temperature burns (especially in older people, diabetes, or a warmer left on during sleep)."},"contra":{"ja":["感覚障害部位への長時間適用","急性の熱感・腫脹が強い炎症（判断に迷うとき）","悪性腫瘍部位は相談"],"en":["Long use on an area of reduced sensation","Acute inflammation with strong heat and swelling (when judgement is unsure)","A malignant-tumour site: consult a professional"]},"sources":[{"title":"NCCIH: Low-Back Pain and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/low-back-pain-and-complementary-health-approaches-what-you-need-to-know"}]},"toji-onsen":{"id":"toji-onsen","name":{"ja":"湯治・温泉浴","en":"Toji / onsen bathing (balneotherapy)"},"type":"heat","groups":["japan"],"symptoms":["腰痛","膝痛","筋肉のこわばり","疲労","ストレス・不安","冷え性"],"related":["lowbackpain","kneeoa","stiff"],"evidence_level":"B","evidence_verified":true,"caution":false,"name_original":"湯治","origin":{"ja":"日本","en":"Japan"},"tradition":{"ja":"日本の温泉文化（世界的には鉱泉・温泉療法）","en":"Japanese onsen culture (worldwide, mineral-spring or spa bathing)"},"region":{"ja":"日本","en":"Japan"},"what":{"ja":"温泉水に繰り返し入る伝統的な保養。欧州のバルネオセラピー（温泉療法）と重なる部分がある。筋肉のコリ、関節の痛み、疲労を目的に用いられる。","en":"A traditional rest practice of entering hot-spring water repeatedly. It overlaps in part with European balneotherapy. It has been used for muscle tightness, joint pain, and tiredness."},"how":{"ja":["事前に自分の持病を確認し、温泉の禁忌（急性疾患など）を読む。","食後すぐや飲酒時は避ける。最初は短め（5〜10分）にする。","のぼせたら休憩し、水分を取る。","複数日続ける「湯治」は、施設の案内に従い無理をしない。"],"en":["Check your own health conditions first and read the spa’s cautions (for example, acute illness).","Avoid bathing just after a meal or after drinking alcohol. Start short (5 to 10 minutes).","If you feel light-headed or overheated, rest and take water.","A stay of several days (toji) should follow the facility’s guidance and not be forced."]},"evidence_note":{"ja":"鉱泉・温泉浴（バルネオセラピー）は変形性関節症や線維筋痛症の痛み・QOLについて、小〜中程度の改善を示すレビューがある。ただし研究の質は十分でなく、日本の特定の泉質ごとの効果はほとんど比較されていない。","en":"Reviews of mineral-spring and spa bathing (balneotherapy) have reported small to moderate changes in pain and quality of life in osteoarthritis and fibromyalgia. Study quality is not high, and effects of specific Japanese spring types have hardly been compared."},"safety":{"ja":"のぼせ、脱水、転倒、血圧変動に注意。飲酒しての入浴は危険。","en":"Watch for overheating, dehydration, falls, and blood-pressure changes. Bathing after drinking alcohol is dangerous."},"contra":{"ja":["不安定な心疾患、高熱・急性感染症","重度の貧血や出血傾向","入浴で悪化する皮膚疾患","妊娠中の高温・長湯"],"en":["Unstable heart disease, high fever, or an acute infection","Severe anaemia or a tendency to bleed","Skin conditions that worsen with bathing","High heat or long baths in pregnancy"]},"sources":[{"title":"Verhagen et al., Cochrane-based review: balneotherapy for osteoarthritis","url":"https://www.jrheum.org/content/35/6/1118"},{"title":"NCCIH: Mind and Body Approaches for Chronic Pain: What the Science Says","url":"https://www.nccih.nih.gov/health/providers/digest/mind-and-body-approaches-for-chronic-pain-science"}]},"pmr":{"id":"pmr","name":{"ja":"漸進的筋弛緩法（PMR）","en":"Progressive muscle relaxation (Jacobson)"},"type":"mind","groups":["modern"],"symptoms":["ストレス・不安","不眠","頭痛","腰痛","肩こり"],"related":["headache","lowbackpain","katakori"],"evidence_level":"B","evidence_verified":true,"caution":false,"name_original":"Progressive Muskelrelaxation","origin":{"ja":"米国／欧州で臨床普及","en":"Clinically spread in the United States and Europe"},"tradition":{"ja":"現代のリラクセーション技法","en":"A contemporary relaxation method"},"region":{"ja":"現代・世界的","en":"Modern and worldwide"},"what":{"ja":"筋肉を部位ごとに軽く力を入れてから緩めることで、緊張に気づき、心身の興奮を下げる方法。不眠の認知行動療法の構成要素にもなる。","en":"A method of tensing each muscle group lightly and then letting it go, in order to notice tension and lower arousal of body and mind. It is also a component of CBT for insomnia."},"how":{"ja":["静かな場所で、足先から顔へ（または逆）と進む。","5秒ほど軽く力を入れ、20〜30秒緩める（Mayo Clinicの目安）。","痛みのある部位は力を入れず、想像だけにする。"],"en":["In a quiet place, work from the feet toward the face (or the reverse).","Tense lightly for about five seconds, then let go for 20 to 30 seconds (a Mayo Clinic guide).","For a painful area, do not tense; use the imagination only."]},"evidence_note":{"ja":"NCCIHはリラクセーション技法として、不安や不眠（単独では根拠は小さめ〜低質）、慢性腰痛（低質〜中）などで言及。害は一般に小さい。CBT-Iの一部としても用いられる。","en":"NCCIH mentions it as a relaxation method, including for unease and sleeplessness (on its own the evidence is modest to low-quality) and chronic low back pain (low to moderate quality). Harm is generally small. It is also used as part of CBT-I."},"safety":{"ja":"急性の筋・関節損傷部位を強く収縮しない。一部の人で不安が逆に強まる。","en":"Do not strongly contract an area of acute muscle or joint injury. In some people, unease can increase instead."},"contra":{"ja":["収縮が禁忌の急性外傷部位"],"en":["An area of acute injury where contraction is forbidden"]},"sources":[{"title":"NCCIH: Relaxation Techniques: What You Need To Know","url":"https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know"},{"title":"NCCIH: Sleep Disorders and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/sleep-disorders-and-complementary-health-approaches"},{"title":"NCCIH: Low-Back Pain and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/low-back-pain-and-complementary-health-approaches-what-you-need-to-know"},{"title":"Mayo Clinic: Relaxation techniques","url":"https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368"}],"types_extra":["move"]},"shoga-yu":{"id":"shoga-yu","name":{"ja":"生姜湯","en":"Ginger tea (shoga-yu)"},"type":"herb","groups":["east_asia"],"symptoms":["吐き気","風邪のひき始め","冷え性","便秘・胃腸","生理痛"],"related":[],"evidence_level":"B","evidence_verified":true,"caution":false,"name_original":"生姜湯 / 薑茶","origin":{"ja":"日本・中国・インドなど","en":"Japan, China, India, and elsewhere"},"tradition":{"ja":"東アジアの食養生、世界的なハーブティー","en":"East Asian food-based yojo, and a herbal tea used worldwide"},"region":{"ja":"東アジアほか","en":"East Asia and elsewhere"},"what":{"ja":"生の生姜を湯で煎じた飲み物。冷え、風邪のひき始め、吐き気に、日本でも世界でも伝統的に用いられる。","en":"A drink made by simmering fresh ginger in hot water. It has traditionally been used, in Japan and worldwide, for feeling cold, the early stage of a cold, and nausea."},"how":{"ja":["薄切りまたはすりおろした生姜を熱湯で数分浸す。蜂蜜は好みで（1歳未満には蜂蜜を使わない）。","空腹時の濃い生姜は胃が荒れることがあるので薄めから。","市販の濃縮エキスや大量サプリとは分けて考える。"],"en":["Steep sliced or grated ginger in hot water for a few minutes. Honey is optional (do not use honey under the age of one).","Strong ginger on an empty stomach can irritate; start with a weaker brew.","Treat commercial concentrates and high-dose supplements as distinct from a food tea."]},"evidence_note":{"ja":"生姜は妊娠時や術後の吐き気で研究が多く、NCCIH・MSKもまとめている。抗炎症や感冒予防の根拠はより弱い。料理・茶としての摂取と高用量サプリは別。","en":"Ginger has been widely studied for nausea in pregnancy and after surgery, and NCCIH and MSK have summaries. Support for anti-inflammatory use or preventing colds is weaker. Intake as food or tea is distinct from a high-dose supplement."},"safety":{"ja":"血液凝固抑制薬との併用、胆石、胃粘膜が弱い人は注意。大量摂取は心窩部不快や出血傾向に関与しうる。","en":"Take care with blood-thinning medicine, gallstones, and a sensitive stomach lining. Large amounts may be involved in upper-abdominal discomfort or a tendency to bleed."},"contra":{"ja":["生姜アレルギー","手術直前の大量摂取は医師に相談","胆石症のある人は相談"],"en":["Ginger allergy","For a large intake just before surgery, consult a physician","If you have gallstones, consult a professional"]},"sources":[{"title":"NCCIH: Ginger","url":"https://www.nccih.nih.gov/health/ginger"},{"title":"MSK About Herbs: Ginger","url":"https://www.mskcc.org/cancer-care/integrative-medicine/herbs/ginger"}],"types_extra":["heat"]},"sleep-hygiene":{"id":"sleep-hygiene","name":{"ja":"睡眠衛生","en":"Sleep hygiene"},"type":"lifestyle","groups":["modern"],"symptoms":["不眠","疲労","ストレス・不安","集中・認知"],"related":[],"evidence_level":"B","evidence_verified":true,"caution":false,"name_original":"sleep hygiene","origin":{"ja":"現代の睡眠医学","en":"Contemporary sleep medicine"},"tradition":{"ja":"行動睡眠医学","en":"Behavioural sleep medicine"},"region":{"ja":"現代・世界的","en":"Modern and worldwide"},"what":{"ja":"光、カフェイン、飲酒、時刻、寝室環境など、睡眠を支える生活の整え方。それ単独の効果は限定的で、慢性不眠では認知行動療法（CBT-I）が第一選択。","en":"A way of organising daily life that supports sleep: light, caffeine, alcohol, clock time, and the bedroom. The effect of this alone is limited, and for chronic insomnia cognitive behavioural therapy (CBT-I) is first-line."},"how":{"ja":["起床時刻を大きくずらさない。寝室は暗く静かで涼しめに。","夕方以降のカフェイン、就寝前の強い光とアルコールを減らす。","床の中で長時間起きているなら、刺激統制（別項）を検討。","2〜3週改善しなければ専門家へ。"],"en":["Do not greatly shift your waking time. Keep the bedroom dark, quiet, and on the cool side.","Reduce caffeine from the afternoon onward, and strong light and alcohol before bed.","If you lie awake in bed for a long time, consider stimulus control (a separate entry).","If there is no change in two to three weeks, see a professional."]},"evidence_note":{"ja":"単独では効果は小さめとされるが、すべての睡眠指導の土台。NCCIHも補完療法の文脈で睡眠衛生とCBT-Iを区別して説明。","en":"On its own the effect is considered modest, but it is the foundation of all sleep advice. NCCIH also explains sleep hygiene and CBT-I as distinct in the context of complementary practices."},"safety":{"ja":"アルコールを睡眠薬代わりにしない。市販睡眠薬の常用は相談。","en":"Do not use alcohol as a sleep medicine. Consult a professional about regular use of over-the-counter sleep medicine."},"contra":{"ja":["睡眠時無呼吸やその他の睡眠疾患が疑われるときの自己流のみでの長期対処"],"en":["Long-term self-management alone when sleep apnoea or another sleep condition is suspected"]},"sources":[{"title":"NCCIH: Sleep Disorders and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/sleep-disorders-and-complementary-health-approaches"}]},"diaphragmatic-breathing":{"id":"diaphragmatic-breathing","name":{"ja":"腹式呼吸・横隔膜呼吸","en":"Diaphragmatic (belly) breathing"},"type":"breath","groups":["modern"],"symptoms":["ストレス・不安","呼吸","不眠","血圧"],"related":["breathing"],"evidence_level":"B","evidence_verified":true,"caution":false,"name_original":"diaphragmatic breathing","origin":{"ja":"世界的（臨床リハでも使用）","en":"Worldwide (also used in clinical rehabilitation)"},"tradition":{"ja":"現代の呼吸リハ・リラクセーション","en":"Contemporary respiratory rehabilitation and relaxation"},"region":{"ja":"現代・世界的","en":"Modern and worldwide"},"what":{"ja":"胸だけでなく腹部が動く、横隔膜を使うゆっくりした呼吸。不安時の過呼吸を整え、呼吸リハでも基礎になる。","en":"Slow breathing that uses the diaphragm, so that the abdomen moves, not only the chest. It is used to settle over-breathing in unease, and is also a foundation in respiratory rehabilitation."},"how":{"ja":["片方の手をお腹、もう片方を胸に置き、鼻からゆっくり吸い、口または鼻から長く吐く。","お腹の手がより動くように。1回に5〜10分。","めまいがしたら浅く普通の呼吸に戻す。"],"en":["Place one hand on the abdomen and the other on the chest; breathe in slowly through the nose, and out longer through the mouth or nose.","Let the hand on the abdomen move more. About 5 to 10 minutes at a time.","If you feel dizzy, return to shallower, ordinary breathing."]},"evidence_note":{"ja":"リラクセーションと呼吸リハビリテーションの基本技法。不安や生理的覚醒の低下を支持する研究がある。単独で呼吸器疾患を治すものではない。","en":"A basic method in relaxation and respiratory rehabilitation. There is research supporting a lowering of unease and physiological arousal. It does not, on its own, treat a respiratory disease."},"safety":{"ja":"過呼吸。COPDなどでは理学療法士の指導が望ましい。","en":"Over-breathing. In COPD and similar conditions, guidance from a physiotherapist is better."},"contra":{"ja":["急性呼吸不全","指示された特殊な呼吸パターンと矛盾するとき"],"en":["Acute respiratory failure","When it conflicts with a special breathing pattern that has been advised"]},"sources":[{"title":"NCCIH: Relaxation Techniques: What You Need To Know","url":"https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know"},{"title":"Mayo Clinic: Relaxation techniques","url":"https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368"}]},"autogenic-training":{"id":"autogenic-training","name":{"ja":"自律訓練法","en":"Autogenic training (Schultz)"},"type":"mind","groups":["europe"],"symptoms":["ストレス・不安","不眠","頭痛","血圧"],"related":["headache"],"evidence_level":"B","evidence_verified":true,"caution":false,"name_original":"Autogenes Training","origin":{"ja":"ドイツ","en":"Germany"},"tradition":{"ja":"シュルツの自己暗示的リラクセーション","en":"Schultz’s self-suggestion relaxation"},"region":{"ja":"欧州","en":"Europe"},"what":{"ja":"「両手両脚が重い、温かい」などの公式を心の中で繰り返す自己リラクセーション。欧州で臨床にも使われてきた。","en":"A self-relaxation method of silently repeating formulae such as “both arms and legs are heavy, warm”. It has also been used clinically in Europe."},"how":{"ja":["静かな場所で坐るか横になり、標準的な公式を短い時間から。","信頼できる指導書や医療者の導入が望ましい。","強い不安や解離が出たら中止。"],"en":["Sit or lie in a quiet place, and start the standard formulae for a short time.","A reliable handbook or an introduction by a clinician is better.","Stop if strong unease or dissociation appears."]},"evidence_note":{"ja":"精神的ストレスや睡眠、血圧に関するレビューがある。高血圧への効果は示唆的だが限界あり。リラクセーション技法の一つ。","en":"There are reviews on mental stress, sleep, and blood pressure. Suggestions for high blood pressure exist but have limits. It is one relaxation method."},"safety":{"ja":"一部の人で不安が強まる。心疾患や重度の精神疾患では専門家のもとで。","en":"In some people, unease can increase. In heart disease or severe psychiatric illness, practise with a professional."},"contra":{"ja":["急性の重度精神症状を一人で抱え込むこと"],"en":["Carrying acute, severe psychiatric symptoms alone"]},"sources":[{"title":"Anti-hypertensive effects of autogenic training: systematic review (DARE/NCBI NBK67754)","url":"https://www.ncbi.nlm.nih.gov/books/NBK67754/"},{"title":"Autogenic training in mental disorders review (PMC10001593)","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC10001593/"},{"title":"NCCIH: Relaxation Techniques: What You Need To Know","url":"https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know"}]},"nature-time":{"id":"nature-time","name":{"ja":"自然の中で過ごす（自然接触）","en":"Time in nature (green / blue space)"},"type":"mind","groups":["modern"],"symptoms":["ストレス・不安","疲労","集中・認知","血圧"],"related":[],"evidence_level":"B","evidence_verified":true,"caution":false,"name_original":"nature exposure","origin":{"ja":"世界的（森林浴、公園、海岸など）","en":"Worldwide (forest bathing, parks, the shore, and similar settings)"},"tradition":{"ja":"現代の公衆衛生・日本の森林浴と重なる","en":"Contemporary public health; overlaps with Japanese forest bathing"},"region":{"ja":"世界的","en":"Worldwide"},"what":{"ja":"公園、森、水辺など自然環境に短時間でも身を置くこと。森林浴より広く、都市の緑地も含む。","en":"Spending even a short time in a natural setting such as a park, a forest, or a water’s edge. It is broader than forest bathing, and includes urban green space."},"how":{"ja":["近所の公園を20分歩く、窓から緑を見る、など実行可能な範囲で。","安全な場所を選ぶ。","天候と紫外線、アレルギーに注意。"],"en":["In a workable range, such as a 20-minute walk in a nearby park, or looking at greenery from a window.","Choose a safe place.","Watch the weather, ultraviolet light, and allergies."]},"evidence_note":{"ja":"緑地接触とメンタルヘルス、ストレス低減の観察・介入研究が蓄積。森林浴レビューとも連続する。用量や因果の精密さには限界。","en":"Observational and intervention research has accumulated on contact with green space, mental health, and lower stress. It is continuous with reviews of forest bathing. Precision about dose and cause still has limits."},"safety":{"ja":"熱中症、花粉、ダニ、安全（夜間・孤立）。","en":"Heat illness, pollen, ticks, and safety (at night or in isolation)."},"contra":{"ja":["安全が確保できない場所"],"en":["A place where safety cannot be ensured"]},"sources":[{"title":"Medical empirical research on forest bathing (Shinrin-yoku): a systematic review (PubMed 31787069)","url":"https://pubmed.ncbi.nlm.nih.gov/31787069/"},{"title":"Shinrin-Yoku scoping review, 2024 (PMC10901062)","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC10901062/"}],"types_extra":["lifestyle"]},"ashi-yu":{"id":"ashi-yu","name":{"ja":"足湯","en":"Foot bath (ashi-yu)"},"type":"heat","groups":["japan"],"symptoms":["足の冷え・むくみ","冷え性","不眠","疲労","ストレス・不安"],"related":[],"evidence_level":"B","evidence_verified":true,"caution":false,"origin":{"ja":"日本","en":"Japan"},"tradition":{"ja":"日本の民間療法・温泉文化","en":"Japanese folk care and onsen culture"},"region":{"ja":"日本","en":"Japan"},"what":{"ja":"足首から下を温かい湯につける簡易な温熱療法。全身浴より体への負担が少なく、家庭で行いやすい。冷え、疲労、睡眠前のリラックスに用いられてきた。","en":"A simple heat practice in which the feet, from the ankles down, are placed in warm water. It is often easier at home than a full bath, and has been used for cold feet, tiredness, and winding down before sleep."},"how":{"ja":["洗面器や専用の足湯器に、熱すぎない湯（目安40℃前後）を入れる。","くるぶしより上まで10〜20分つける。湯が冷めたら足す。","就寝の約1時間前に行うと、睡眠目的では用いやすい。","終わったら足を拭き、冷やさないよう靴下をはく。"],"en":["Pour comfortably warm water (around 40°C as a rough guide) into a basin or a foot-bath vessel. The water should not feel scalding.","Keep the feet covered above the ankle for 10 to 20 minutes. Add warm water if it cools.","When the aim is sleep, it is often done about an hour before bed.","Dry the feet afterwards and put on socks so they do not cool quickly."]},"evidence_note":{"ja":"高齢者の主観的な睡眠の質について、2024〜2025年の系統的レビュー・メタ分析が複数あり、就寝前の温かい足湯で改善が報告されている。客観的な睡眠指標の根拠はまだ弱い。循環器疾患の治療効果を示したわけではない。","en":"Several systematic reviews and meta-analyses from 2024–2025 have reported improvements in older adults’ subjective sleep quality after a warm foot bath before bed. Evidence on objective sleep measures is still weak. This does not show a treatment effect on cardiovascular disease."},"safety":{"ja":"熱すぎる湯はやけどになる。感覚が鈍い人は特に危険。長時間の高温は避ける。","en":"Water that is too hot can burn. This is especially risky for people with reduced sensation. Avoid long periods at high temperature."},"contra":{"ja":["糖尿病性神経障害などで足の感覚が低下している人（やけどのリスク）","重度の血管障害、未治療の皮膚感染、開放創","急なむくみ・片側だけの強い腫れ（まず医療受診）"],"en":["Reduced sensation in the feet, for example from diabetic neuropathy (burn risk)","Severe vascular disease, untreated skin infection, or an open wound","Sudden swelling, or marked swelling on one side only (seek medical care first)"]},"sources":[{"title":"Chang et al., 2025, Scand J Caring Sci: footbath and sleep in older adults (PubMed 40973991)","url":"https://pubmed.ncbi.nlm.nih.gov/40973991/"},{"title":"The effect of foot bath on sleep quality in the elderly: a systematic review (PubMed 38408926)","url":"https://pubmed.ncbi.nlm.nih.gov/38408926/"}]},"music-relaxation":{"id":"music-relaxation","name":{"ja":"音楽によるリラクセーション","en":"Music-based relaxation"},"type":"mind","groups":["modern"],"symptoms":["ストレス・不安","不眠","疲労"],"related":[],"evidence_level":"B","evidence_verified":true,"caution":false,"name_original":"music therapy / relaxing music","origin":{"ja":"世界的（臨床では音楽療法として専門化）","en":"Worldwide (in the clinic it is specialised as music therapy)"},"tradition":{"ja":"現代の補完療法・日常の音楽聴取","en":"A contemporary complementary practice, and everyday listening"},"region":{"ja":"現代・世界的","en":"Modern and worldwide"},"what":{"ja":"落ち着ける音楽を聴く、または専門家による音楽療法。セルフでは聴取が中心。NCCIHも手術前後の不安や痛みなどで言及する。","en":"Listening to settling music, or music therapy by a professional. As self-care, listening is central. NCCIH also mentions it for unease and pain around surgery, among other settings."},"how":{"ja":["自分が安全に感じる曲を、適度な音量で。","睡眠目的なら就寝のリズムを妨げない選曲を。","耳を休ませる時間も取る。"],"en":["Use music you feel safe with, at a moderate volume.","For sleep, choose music that does not disrupt the rhythm of going to bed.","Also take time to rest the ears."]},"evidence_note":{"ja":"不安、痛み、睡眠の質に関する研究・レビューがある。専門的音楽療法と、普段の音楽聴取は同じではない。","en":"There is research and reviews on unease, pain, and sleep quality. Specialist music therapy and ordinary listening are not the same."},"safety":{"ja":"大音量による難聴。運転中の注意散漫。","en":"Hearing loss from high volume. Distraction while driving."},"contra":{"ja":["安全確認が必要な作業中のヘッドホン過使用"],"en":["Overuse of headphones during work that needs attention to safety"]},"sources":[{"title":"NCCIH: Mind and Body Practices","url":"https://www.nccih.nih.gov/health/mind-and-body-practices"},{"title":"NCCIH: Sleep Disorders and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/sleep-disorders-and-complementary-health-approaches"}]},"breathing-478":{"id":"breathing-478","name":{"ja":"4-7-8呼吸","en":"4-7-8 breathing"},"type":"breath","groups":["modern"],"symptoms":["不眠","ストレス・不安"],"related":[],"evidence_level":"C","evidence_verified":true,"caution":false,"origin":{"ja":"現代（ヨガ由来を簡易化して普及）","en":"Contemporary (a simplified form with roots in yoga, now widely used)"},"tradition":{"ja":"現代のリラクセーション呼吸","en":"Contemporary relaxation breathing"},"region":{"ja":"現代・世界的","en":"Modern and worldwide"},"what":{"ja":"4拍吸い、7拍止め、8拍吐く、という比率の呼吸。入眠前に紹介されることが多い。比率は無理に守らなくてよい。","en":"Breathing in a ratio of 4 counts in, 7 counts held, and 8 counts out. It is often introduced before sleep. The ratio need not be kept rigidly."},"how":{"ja":["吐く息を吸う息より長くする、が本質。止めが苦しければ減らす。","就寝前に数回。","めまいがあれば中止。"],"en":["Making the out-breath longer than the in-breath is the essence. If the hold is hard, reduce it.","A few rounds before bed.","Stop if you feel dizzy."]},"evidence_note":{"ja":"この比率そのものの決定的RCTは少ない。延長呼気のリラクセーションとしては合理的。","en":"A decisive RCT of this ratio itself is scarce. As relaxation with a lengthened out-breath it is reasonable."},"safety":{"ja":"長い息止め。","en":"A long breath-hold."},"contra":{"ja":["息止めが負担になる疾患では省略"],"en":["Omit the hold in a condition in which breath-holding is a burden"]},"sources":[{"title":"NCCIH: Relaxation Techniques: What You Need To Know","url":"https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know"},{"title":"NCCIH: Sleep Disorders and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/sleep-disorders-and-complementary-health-approaches"}]},"kakato-otoshi":{"id":"kakato-otoshi","name":{"ja":"かかと落とし","en":"Heel drops"},"type":"move","groups":["japan"],"symptoms":["バランス・転倒予防","足首・足の痛み","姿勢"],"related":["balance","posture"],"evidence_level":"C","evidence_verified":true,"caution":false,"origin":{"ja":"日本で民間に普及（骨刺激の文脈でも語られる）","en":"A folk practice that spread in Japan (also discussed in the context of bone stimulus)"},"tradition":{"ja":"民間の運動習慣","en":"A folk exercise habit"},"region":{"ja":"日本","en":"Japan"},"what":{"ja":"つま先立ちからかかとを落とす簡単な運動。骨への刺激や下腿の活性化を期待して紹介されることがある。","en":"A simple exercise of rising onto the toes and then lowering the heels. It is sometimes introduced in the hope of stimulating bone or activating the lower leg."},"how":{"ja":["安定した床で、必要なら壁につかまる。","小さくかかとを上げ、静かに下ろす。高い段差から飛び降らない。","10回程度から。痛みがあれば中止。"],"en":["On a stable floor, hold a wall if needed.","Raise the heels a little and lower them quietly. Do not jump down from a high step.","Start from about ten repetitions. Stop if there is pain."]},"evidence_note":{"ja":"かかと落とし自体の独自効果（骨密度など）を過大に示す根拠は限られる。下腿・アキレス腱のエキセントリック運動の研究とは一部重なるが、目的が異なる。転倒リスクのある人は支持物を使う。","en":"Evidence that heel drops themselves have a distinct effect (for example on bone density) is limited if overstated. It overlaps in part with research on eccentric exercise of the lower leg and Achilles tendon, but the aims differ. People at risk of falling should use a support."},"safety":{"ja":"骨粗鬆症や脊椎圧迫骨折の既往がある人は、衝撃の強い落下を避ける。","en":"People with osteoporosis or a history of vertebral compression fracture should avoid a high-impact landing."},"contra":{"ja":["急性のアキレス腱痛や断裂疑い","バランスが不安定で支持物がないとき","下肢の急性外傷"],"en":["Acute Achilles-tendon pain, or a suspected tear","When balance is unstable and there is no support","An acute injury of the lower limb"]},"sources":[{"title":"Cochrane: Exercise for preventing falls in older people living in the community","url":"https://www.cochrane.org/evidence/CD012424_exercise-preventing-falls-older-people-living-community"}]},"nurume-nagayu":{"id":"nurume-nagayu","name":{"ja":"ぬるめの長湯","en":"Tepid prolonged bath"},"type":"heat","groups":["japan"],"symptoms":["不眠","ストレス・不安","冷え性","疲労","筋肉のこわばり"],"related":["stiff"],"evidence_level":"C","evidence_verified":true,"caution":false,"origin":{"ja":"日本","en":"Japan"},"tradition":{"ja":"日本の入浴習慣","en":"Japanese bathing custom"},"region":{"ja":"日本","en":"Japan"},"what":{"ja":"熱い短時間の入浴ではなく、38℃前後のぬるい湯に長めに浸かる方法。就寝前のリラックスに用いられる。","en":"A method of sitting for a longer time in mildly warm water around 38°C, rather than a short, hot bath. It is used for winding down before sleep."},"how":{"ja":["湯温は熱く感じない程度（目安38℃前後）。","10〜20分を目安にし、我慢して長く入らない。","就寝の1時間以上前だと、その後の体温低下が睡眠に合いやすいとされる。","浴室内はこまめに換気し、水分を取る。"],"en":["Keep the water at a temperature that does not feel hot (around 38°C as a guide).","Use 10 to 20 minutes as a guide; do not stay in longer by forcing yourself.","If done more than an hour before bed, the later drop in body temperature is often said to sit well with sleep.","Ventilate the bathroom from time to time and take water."]},"evidence_note":{"ja":"就寝前の体温操作（ウォームバス）と睡眠の関係を調べた研究はあるが、日本の「ぬるめの長湯」という作法そのものの大規模試験は少ない。足湯の睡眠レビューと方向性は近い。","en":"There is research on warming the body before bed (a warm bath) and sleep, but large trials of the Japanese practice of a tepid, prolonged bath itself are few. The direction is close to reviews of foot baths and sleep."},"safety":{"ja":"浴室での意識低下・のぼせ・転倒に注意。高齢者は短めに。","en":"Watch for reduced alertness, overheating, and falls in the bathroom. Older people should keep the time shorter."},"contra":{"ja":["不安定な心疾患","飲酒後","熱のあるとき"],"en":["Unstable heart disease","After drinking alcohol","When you have a fever"]},"sources":[{"title":"Chang et al., 2025, Scand J Caring Sci: footbath and sleep in older adults (PubMed 40973991)","url":"https://pubmed.ncbi.nlm.nih.gov/40973991/"}]},"ashwagandha":{"id":"ashwagandha","name":{"ja":"アシュワガンダ","en":"Ashwagandha"},"type":"herb","groups":["india"],"symptoms":["ストレス・不安","不眠","疲労"],"related":[],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"अश्वगन्धा","origin":{"ja":"インド","en":"India"},"tradition":{"ja":"アーユルヴェーダの適応薬草（ラサーヤナ）","en":"An Ayurvedic rasayana herb"},"region":{"ja":"インド","en":"India"},"what":{"ja":"ウィザニアの根などを用いるハーブ。ストレス、睡眠、活力のサプリとして世界的に販売されている。食品というより濃縮製剤が多い。","en":"A herb using the root of Withania and related parts. It is sold worldwide as a supplement for stress, sleep, and vitality. Many products are concentrated preparations rather than a food."},"how":{"ja":["サプリを始める前に主治医・薬剤師に相談する。","妊娠中は使わない。","数週〜数か月の使用でも、腹痛や黄疸が出ればすぐ中止して受診。"],"en":["Consult your physician or pharmacist before starting a supplement.","Do not use it in pregnancy.","Even with use of a few weeks to a few months, stop at once and seek care if abdominal pain or jaundice appears."]},"evidence_note":{"ja":"ストレスや睡眠の予備的研究がある。NCCIH・MSKは短期使用の可能性と、胃腸障害、まれな肝障害、妊娠中回避を記載。品質と用量が製品により大きく違う。","en":"There is preliminary research on stress and sleep. NCCIH and MSK describe possible short-term use, and also gastrointestinal upset, rare liver injury, and avoidance in pregnancy. Quality and dose vary widely by product."},"safety":{"ja":"肝障害の報告、甲状腺ホルモン、免疫抑制や鎮静薬との相互作用の可能性。","en":"Reports of liver injury, and possible interactions with thyroid hormone, immunosuppression, or sedative medicine."},"contra":{"ja":["妊娠・授乳","肝疾患","自己判断での長期高用量"],"en":["Pregnancy and breastfeeding","Liver disease","A long-term high dose on one’s own judgement"]},"sources":[{"title":"NCCIH: Ashwagandha: Usefulness and Safety","url":"https://www.nccih.nih.gov/health/ashwagandha"},{"title":"MSK About Herbs: Ashwagandha","url":"https://www.mskcc.org/cancer-care/integrative-medicine/herbs/ashwagandha"}]},"wim-hof-breathing":{"id":"wim-hof-breathing","name":{"ja":"ウィム・ホフ式呼吸","en":"Wim Hof breathing"},"type":"breath","groups":["europe","modern"],"symptoms":["ストレス・不安","疲労","免疫"],"related":[],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"Wim Hof Method breathing","origin":{"ja":"オランダ（現代）","en":"The Netherlands (contemporary)"},"tradition":{"ja":"現代の寒冷＋呼吸法ブランド（ヨガ的過呼吸と息止めに類似）","en":"A contemporary brand of cold plus breathing (similar to yogic over-breathing and breath-holding)"},"region":{"ja":"欧州（現代）","en":"Europe (contemporary)"},"what":{"ja":"強い深呼吸の反復と息止めを組み合わせる現代の技法。免疫やストレス耐性をうたうが、過呼吸と水中での実施による死亡事例があり、安全性が最優先。","en":"A contemporary method combining repeated strong deep breaths with breath-holding. It is promoted for immunity and stress tolerance, but there have been deaths from over-breathing and from doing it in water, so safety comes first."},"how":{"ja":["水中・入浴中・運転中には絶対に行わない。","興味がある人は指導と健康評価のうえで、陸上の安全な場所で。","しびれ、テタニー、失神の前兆があればすぐ普通の呼吸に戻す。"],"en":["Never do this in water, in the bath, or while driving.","If you are interested, do it on land in a safe place, after teaching and a health assessment.","If you have numbness, tetany, or a warning of fainting, return at once to ordinary breathing."]},"evidence_note":{"ja":"2024年の系統的レビューでは、抗炎症などの可能性が示唆されるが研究は小さく質は非常に低い。運動パフォーマンスの結果は混在。危険な状況での実施は避ける。","en":"A 2024 systematic review suggests a possible anti-inflammatory finding, but studies are small and quality is very low. Results on exercise performance are mixed. Avoid doing it in a dangerous setting."},"safety":{"ja":"過呼吸による失神、水中での溺水。この呼吸をしながら泳いだり入浴したりしない。","en":"Fainting from over-breathing, and drowning in water. Do not swim or bathe while doing this breathing."},"contra":{"ja":["水中・運転・高所での実施","心疾患、てんかん、妊娠、重症の精神疾患では特に避ける／医師に相談"],"en":["Doing this in water, while driving, or at height","Avoid it especially, or consult a physician, in heart disease, epilepsy, pregnancy, or severe psychiatric illness"]},"sources":[{"title":"Almahayni & Hammond, 2024, PLOS ONE systematic review of the Wim Hof Method","url":"https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0286933"}]},"ujjayi":{"id":"ujjayi","name":{"ja":"ウジャイ呼吸","en":"Ujjayi breath"},"type":"breath","groups":["india"],"symptoms":["ストレス・不安","呼吸","集中・認知"],"related":["breathing"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"उज्जायी","origin":{"ja":"インド","en":"India"},"tradition":{"ja":"ヨガのプラナヤーマ","en":"Yogic pranayama"},"region":{"ja":"インド","en":"India"},"what":{"ja":"軽い喉の狭窄で、海の音に似た呼吸音を出す方法。アーサナ中のペースづくりに使われる。","en":"A method of making a sound like the sea by a slight narrowing of the throat. It is used to set a pace during asana."},"how":{"ja":["口を閉じ、喉を軽く絞って鼻でゆっくり呼吸する。","喉を痛めない強さにする。","めまいがあれば普通の呼吸に戻す。"],"en":["Keep the mouth closed and breathe slowly through the nose, with the throat lightly narrowed.","Keep a strength that does not strain the throat.","If you feel dizzy, return to ordinary breathing."]},"evidence_note":{"ja":"ヨガ実践の一部として研究されることが多く、ウジャイ単独の根拠は限られる。","en":"It is often studied as part of yoga practice; evidence for ujjayi alone is limited."},"safety":{"ja":"喉の痛み、過換気。","en":"Throat pain and over-breathing."},"contra":{"ja":["急性の喉頭・気道疾患","強い息止めを伴う応用は心疾患・妊娠で避ける"],"en":["An acute laryngeal or airway condition","Applications that add strong breath-holding should be avoided in heart disease and in pregnancy"]},"sources":[{"title":"NCCIH: Yoga Effectiveness and Safety","url":"https://www.nccih.nih.gov/health/yoga-effectiveness-and-safety"}]},"epsom-salt-bath":{"id":"epsom-salt-bath","name":{"ja":"エプソムソルト浴","en":"Epsom salt (magnesium sulfate) bath"},"type":"heat","groups":["europe"],"symptoms":["筋肉のこわばり","疲労","ストレス・不安"],"related":["stiff"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"Epsom salt bath","origin":{"ja":"英国ほか","en":"The United Kingdom and elsewhere"},"tradition":{"ja":"欧州の鉱塩浴・民間","en":"European mineral-salt bathing and folk practice"},"region":{"ja":"欧州","en":"Europe"},"what":{"ja":"硫酸マグネシウムを浴槽に入れて入る民間法。筋肉痛やリラックスをうたう。皮膚からのマグネシウム吸収は十分証明されていない。","en":"A folk method of adding magnesium sulfate to the bath. It is promoted for muscle soreness and relaxation. Absorption of magnesium through the skin has not been well demonstrated."},"how":{"ja":["表示量を守り、通常の入浴時間で。","傷があると刺激になることがある。","腎疾患でマグネシウム制限がある人は内服しない（浴も相談）。"],"en":["Keep to the labelled amount, for a usual bathing time.","A wound can be irritated.","People with kidney disease and a magnesium limit should not swallow it (consult a professional about bathing too)."]},"evidence_note":{"ja":"温浴の効果と区別しにくい。経皮マグネシウムの根拠は弱い。","en":"It is hard to distinguish from the effect of a warm bath. Evidence on transdermal magnesium is weak."},"safety":{"ja":"脱水、滑り、腎機能障害でのマグネシウム。誤飲。","en":"Dehydration, slipping, magnesium in kidney impairment, and accidental swallowing."},"contra":{"ja":["重度の腎障害（相談）","広い開放創"],"en":["Severe kidney impairment (consult a professional)","A large open wound"]},"sources":[{"title":"Hussain & Cohen, 2018, systematic review of dry sauna (PMC5941775)","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5941775/"}]},"kapalabhati":{"id":"kapalabhati","name":{"ja":"カパーラバーティ（腹式の短い呼気）","en":"Kapalabhati (skull-shining breath)"},"type":"breath","groups":["india"],"symptoms":["呼吸","集中・認知","疲労"],"related":["breathing"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"कपालभाति","origin":{"ja":"インド","en":"India"},"tradition":{"ja":"ハタ・ヨガのクリヤ / プラナヤーマ","en":"A hatha-yoga kriya / pranayama"},"region":{"ja":"インド","en":"India"},"what":{"ja":"短い強い呼気を繰り返す活発な呼吸法。浄化法として教えられるが、初心者が速く強く行うとめまい、血圧変動のリスクがある。","en":"An active breathing method of repeating short, strong out-breaths. It is taught as a cleansing practice, but if a beginner does it fast and hard there is a risk of dizziness and of blood-pressure change."},"how":{"ja":["必ず経験ある指導者のもとで、少ない回数から。","自己流の速い連続はしない。","妊娠中、高血圧、腹部手術後、てんかんなどでは通常避ける。"],"en":["Always start with a small number of rounds, with an experienced teacher.","Do not do a fast series on your own.","It is usually avoided in pregnancy, high blood pressure, after abdominal surgery, epilepsy, and similar conditions."]},"evidence_note":{"ja":"生理・自律神経への影響を見た小さな研究はある。セルフケアの第一選択にはならない。安全性を優先する。","en":"There are small studies of effects on physiology and the autonomic nervous system. It is not a first choice for self-care. Safety comes first."},"safety":{"ja":"過換気、失神、腹圧上昇。高血圧や妊娠では特に危険になりうる。","en":"Over-breathing, fainting, and raised abdominal pressure. It can be especially dangerous in high blood pressure or pregnancy."},"contra":{"ja":["妊娠","コントロール不良の高血圧、心疾患","最近の腹部手術","てんかん、重度の不安発作の既往では指導者・医師に相談"],"en":["Pregnancy","Poorly controlled high blood pressure or heart disease","Recent abdominal surgery","If you have a history of epilepsy or severe anxiety attacks, consult a teacher and a physician"]},"sources":[{"title":"NCCIH: Yoga Effectiveness and Safety","url":"https://www.nccih.nih.gov/health/yoga-effectiveness-and-safety"}]},"chamomile-tea":{"id":"chamomile-tea","name":{"ja":"カモミール茶","en":"Chamomile tea"},"type":"herb","groups":["europe"],"symptoms":["ストレス・不安","不眠","便秘・胃腸"],"related":[],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"Kamille / Matricaria","origin":{"ja":"欧州","en":"Europe"},"tradition":{"ja":"欧州の植物療法","en":"European herbal practice"},"region":{"ja":"欧州","en":"Europe"},"what":{"ja":"ドイツカミツレなどを煎じた茶。落ち着き、睡眠前、軽い消化器の不快に伝統的に用いられる。","en":"A tea of German chamomile or a related flower. It has traditionally been used for settling, before sleep, and for mild digestive discomfort."},"how":{"ja":["ティーバッグまたは花を熱湯で浸す。","キク科アレルギーの人は飲まない。","運転前に強く眠くなる人は注意。"],"en":["Steep a tea bag or the flowers in hot water.","People with an Asteraceae allergy should not drink it.","Take care if you become very sleepy before driving."]},"evidence_note":{"ja":"不安への予備的研究がある。NCCIHは不眠治療としてのハーブ（カモミール含む）は有効性が示されていない、とも注意。","en":"There is preliminary research on unease. NCCIH also notes that herbs for sleeplessness (including chamomile) have not been shown to be useful as a treatment for insomnia."},"safety":{"ja":"キク科アレルギー、まれな相互作用。妊娠中の濃い摂取は相談。","en":"Asteraceae allergy, and rare interactions. Consult a professional about a strong intake in pregnancy."},"contra":{"ja":["キク科アレルギー"],"en":["An Asteraceae allergy"]},"sources":[{"title":"NCCIH: Chamomile","url":"https://www.nccih.nih.gov/health/chamomile"},{"title":"NCCIH: Anxiety and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/anxiety-and-complementary-health-approaches"},{"title":"MSK About Herbs: Chamomile (German)","url":"https://www.mskcc.org/cancer-care/integrative-medicine/herbs/chamomile-german"}]},"kneipp-treading":{"id":"kneipp-treading","name":{"ja":"クナイプの水中踏み歩き","en":"Kneipp water treading (Wassertreten)"},"type":"heat","groups":["europe"],"symptoms":["足の冷え・むくみ","疲労","血圧"],"related":[],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"Wassertreten","origin":{"ja":"ドイツ","en":"Germany"},"tradition":{"ja":"クナイプ療法","en":"Kneipp therapy"},"region":{"ja":"欧州","en":"Europe"},"what":{"ja":"ぬるい〜冷たい水の浅い場を、 stork's walk のように足を上げて歩く。欧州の公園やクア施設に専用水路がある。","en":"Walking in a shallow field of lukewarm to cold water, lifting the feet in a stork-like walk. Dedicated channels exist in some European parks and spa facilities."},"how":{"ja":["水温と深さの安全な施設で、短時間から歩く。","終わったら足をよく拭き、歩いて温める。","自分で氷水を作って無理に長く入らない。"],"en":["Walk for a short time, in a facility with safe water temperature and depth.","Afterwards, dry the feet well and walk to warm up.","Do not make ice water yourself and stay in it for a long time."]},"evidence_note":{"ja":"クナイプ施設の研究や循環への短時間の生理反応の報告はあるが、大規模な有効性試験は限られる。","en":"There are reports from Kneipp facilities and of short-term physiological responses in the circulation, but large trials of usefulness are limited."},"safety":{"ja":"転倒、冷水ショック、感覚障害での組織損傷。","en":"Falls, cold shock, and tissue injury when sensation is reduced."},"contra":{"ja":["不安定な心疾患","足の開放創、急性血栓疑い","感覚障害"],"en":["Unstable heart disease","An open wound on the foot, or a suspected acute clot","Reduced sensation"]},"sources":[{"title":"A systematic review of the effectiveness of contrast baths (PubMed 18945584)","url":"https://pubmed.ncbi.nlm.nih.gov/18945584/"}]},"kneipp-armbath":{"id":"kneipp-armbath","name":{"ja":"クナイプの腕浴","en":"Kneipp arm bath"},"type":"heat","groups":["europe"],"symptoms":["疲労","ストレス・不安","血圧"],"related":[],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"Armbad","origin":{"ja":"ドイツ","en":"Germany"},"tradition":{"ja":"クナイプ療法","en":"Kneipp therapy"},"region":{"ja":"欧州","en":"Europe"},"what":{"ja":"前腕を冷水または温冷で刺激する方法。全身冷水より負担が小さい導入として用いられる。","en":"A method of stimulating the forearms with cold water, or with warm and cold in turn. It is used as an introduction with a smaller load than whole-body cold water."},"how":{"ja":["洗面器の冷水に前腕を短時間浸す、または交互に温冷する。","胸痛や強い寒気があればすぐ中止。","初めては数十秒から。"],"en":["Dip the forearms in a basin of cold water for a short time, or alternate warm and cold.","Stop at once if you have chest pain or a strong chill.","For a first attempt, start with a few dozen seconds."]},"evidence_note":{"ja":"局所の温冷刺激の生理学はあるが、臨床アウトカムの根拠は弱い。","en":"There is physiology of local warm–cold stimulus, but evidence on clinical outcomes is weak."},"safety":{"ja":"レイノー現象、心疾患では慎重に。","en":"Be cautious in Raynaud’s phenomenon and in heart disease."},"contra":{"ja":["不安定な心疾患","重度のレイノー","腕の傷"],"en":["Unstable heart disease","Severe Raynaud’s phenomenon","A wound on the arm"]},"sources":[{"title":"A systematic review of the effectiveness of contrast baths (PubMed 18945584)","url":"https://pubmed.ncbi.nlm.nih.gov/18945584/"}]},"kneipp-general":{"id":"kneipp-general","name":{"ja":"クナイプ療法（全般）","en":"Kneipp hydrotherapy (general)"},"type":"heat","groups":["europe"],"symptoms":["足の冷え・むくみ","疲労","免疫","ストレス・不安","血圧"],"related":[],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"Kneipp-Kur","origin":{"ja":"ドイツ","en":"Germany"},"tradition":{"ja":"セバスチャン・クナイプの自然療法（水・運動・食事・ハーブ・バランス）","en":"Sebastian Kneipp’s natural-therapy system (water, movement, food, herbs, and balance)"},"region":{"ja":"欧州","en":"Europe"},"what":{"ja":"冷水・温水の刺激を中心に、運動、食事、ハーブ、生活の調和を組み合わせる19世紀ドイツ発の体系。欧州のスパやクアオルツでいまも行われる。","en":"A system from 19th-century Germany that centres on warm- and cold-water stimulus, combined with movement, food, herbs, and harmony of daily life. It is still practised in European spas and Kurorte."},"how":{"ja":["いきなり全身の冷水ではなく、足部の踏み歩きや腕浴など弱い刺激から。","冷水のあとよく擦らず、自然に温まるまで歩く（伝統的な考え方）。","心疾患や感覚障害がある人は医師に相談してから。"],"en":["Do not start with whole-body cold water; begin with a milder stimulus such as foot treading or an arm bath.","After cold water, traditionally, do not rub hard; walk until you warm naturally.","If you have heart disease or reduced sensation, consult a physician first."]},"evidence_note":{"ja":"水治療法・温冷刺激の研究はあるが、クナイプ五原則のパッケージ全体を検証した質の高いRCTは限られる。施設のプログラム研究が中心。","en":"There is research on hydrotherapy and warm–cold stimulus, but high-quality RCTs of the Kneipp five-principle package as a whole are limited. Research is centred on facility programmes."},"safety":{"ja":"急な冷水は心臓に負担。転倒、低体温。","en":"Sudden cold water loads the heart. Falls and hypothermia."},"contra":{"ja":["不安定な心疾患","重度の末梢循環障害や感覚障害","急性発熱"],"en":["Unstable heart disease","Severe peripheral circulatory or sensory impairment","An acute fever"]},"sources":[{"title":"A systematic review of the effectiveness of contrast baths (PubMed 18945584)","url":"https://pubmed.ncbi.nlm.nih.gov/18945584/"},{"title":"Hussain & Cohen, 2018, systematic review of dry sauna (PMC5941775)","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5941775/"}]},"coconut-oil-massage":{"id":"coconut-oil-massage","name":{"ja":"ココナッツオイルマッサージ","en":"Coconut oil self-massage"},"type":"manual","groups":["se_asia"],"symptoms":["皮膚の乾燥","ストレス・不安","筋肉のこわばり"],"related":["stiff"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"coconut oil massage","origin":{"ja":"南アジア・東南アジア・太平洋","en":"South Asia, Southeast Asia, and the Pacific"},"tradition":{"ja":"熱帯地域の日常的な油ケア","en":"Everyday oil care in tropical regions"},"region":{"ja":"東南アジアほか","en":"Southeast Asia and elsewhere"},"what":{"ja":"ココナッツ油を使った皮膚と筋肉のセルフマッサージ。保湿とリラクセーションが中心。","en":"Self-massage of the skin and muscles with coconut oil. Moisturising and relaxation are central."},"how":{"ja":["精製または食用の清潔な油を室温〜ぬるくして塗る。","滑って転ばない。顔に使う場合は目に入れない。","アクネが悪化すれば中止。"],"en":["Apply refined or edible clean oil at room temperature or slightly warm.","Do not slip and fall. If you use it on the face, keep it out of the eyes.","Stop if acne worsens."]},"evidence_note":{"ja":"保湿効果に関する皮膚科的データはある。全身症状の治療根拠は限られる。","en":"There is dermatological data on moisturising. Evidence for treating whole-body symptoms is limited."},"safety":{"ja":"ニキビ悪化、アレルギー、滑っての転倒。","en":"Worsening of acne, allergy, and falls from slipping."},"contra":{"ja":["ココナッツ／ヤシアレルギー","油で悪化する痤瘡が強いとき"],"en":["A coconut or palm allergy","When oil-worsened acne is strong"]},"sources":[{"title":"NCCIH: Massage Therapy: What You Need To Know","url":"https://www.nccih.nih.gov/health/massage-therapy-what-you-need-to-know"}]},"savasana":{"id":"savasana","name":{"ja":"シャヴァーサナ（屍のポーズ）","en":"Savasana (corpse pose)"},"type":"mind","groups":["india"],"symptoms":["ストレス・不安","疲労","不眠","腰痛"],"related":["lowbackpain"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"शवासन","origin":{"ja":"インド","en":"India"},"tradition":{"ja":"ヨガ","en":"Yoga"},"region":{"ja":"インド","en":"India"},"what":{"ja":"仰向けで全身の力を抜くポーズ。多くのクラスの終わりに行われ、意図的な休息。","en":"A pose of lying on the back and letting the whole body go. It is done at the end of many classes, as intentional rest."},"how":{"ja":["仰向けで手足を少し開き、目を閉じるか半眼にする。","5〜15分。腰がつらければ膝の下にクッション。","起き上がるときは横向きになってからゆっくり。"],"en":["Lie on your back with the limbs slightly apart, eyes closed or half-open.","For 5 to 15 minutes. If the low back is uncomfortable, place a cushion under the knees.","When getting up, turn onto your side first, then rise slowly."]},"evidence_note":{"ja":"ヨガやリラクセーション研究の構成要素として含まれることが多い。単独の大規模試験は少ない。","en":"It is often included as a component of yoga and relaxation research. Large trials of savasana alone are few."},"safety":{"ja":"妊娠後期は仰向けがつらければ横向き。腰痛がある人は支持を使う。","en":"In late pregnancy, lie on the side if lying on the back is uncomfortable. People with low back pain should use support."},"contra":{"ja":["仰向けで呼吸が苦しい状態（体位を変える）"],"en":["A state in which breathing is difficult on the back (change position)"]},"sources":[{"title":"NCCIH: Yoga Effectiveness and Safety","url":"https://www.nccih.nih.gov/health/yoga-effectiveness-and-safety"},{"title":"NCCIH: Relaxation Techniques: What You Need To Know","url":"https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know"}],"types_extra":["move"]},"self-moxa":{"id":"self-moxa","name":{"ja":"セルフお灸（せんねん灸など）","en":"Self-moxibustion (e.g. Sennen-kyu)"},"type":"heat","groups":["japan","china"],"symptoms":["冷え性","足の冷え・むくみ","疲労","便秘・胃腸","腰痛"],"related":["lowbackpain"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"灸 / せんねん灸","origin":{"ja":"日本・中国","en":"Japan and China"},"tradition":{"ja":"灸療法の家庭用","en":"Home use of moxibustion"},"region":{"ja":"日本・中国","en":"Japan and China"},"what":{"ja":"艾（もぐさ）の熱で経穴を温める療法のセルフ版。日本では台座灸（せんねん灸など）が家庭用に普及している。冷え、疲労、胃腸の不調に用いられる。","en":"A self-care form of warming acupuncture points with the heat of mugwort (moxa). In Japan, stick-on or pedestal moxa (for example Sennen-kyu) is widely sold for home use. It is used for feeling cold, tiredness, and digestive discomfort."},"how":{"ja":["必ず説明書どおり、台座付きなど温度管理された製品を使う。火の扱いを一人で雑にしない。","皮膚の感覚がある部位だけに、短時間から試す。","熱すぎると感じたらすぐ外す。同じ場所に重ねすぎない。","使い終わった艾は完全に消火して捨てる。"],"en":["Always follow the instructions and use a product with temperature control, such as one with a pedestal. Do not handle fire casually on your own.","Try only on skin with normal sensation, starting with a short time.","Remove it at once if it feels too hot. Do not stack too many on the same spot.","Fully extinguish used moxa before discarding it."]},"evidence_note":{"ja":"灸の系統的レビューは複数あるが、質は低く、効果の結論は条件により異なる。家庭用台座灸の安全性・有効性を大規模に示した研究は限られる。","en":"There are several systematic reviews of moxibustion, but quality is low and conclusions about effects vary with the conditions. Large studies of the safety and usefulness of home pedestal moxa are limited."},"safety":{"ja":"やけどが最大のリスク。感覚低下、睡眠中の使用、子どもの周囲での火気は危険。煙に弱い人は煙の少ない製品でも注意。","en":"Burns are the main risk. Reduced sensation, use during sleep, and open flame near children are dangerous. People sensitive to smoke should still take care, even with lower-smoke products."},"contra":{"ja":["糖尿病性神経障害など感覚障害","妊娠中の腹部・腰仙部","顔・粘膜近く","皮膚の感覚がない部位、感染、浮腫の強い部位","火気厳禁の環境"],"en":["Reduced sensation, for example from diabetic neuropathy","The abdomen and lumbosacral area in pregnancy","Near the face or mucous membranes","Areas without skin sensation, infection, or marked swelling","Settings where open flame is forbidden"]},"sources":[{"title":"Ernst et al., Does moxibustion work? Overview of systematic reviews (PMC2987875)","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC2987875/"},{"title":"NCCIH: Traditional Chinese Medicine: What You Need To Know","url":"https://www.nccih.nih.gov/health/traditional-chinese-medicine-what-you-need-to-know"}],"types_extra":["manual"]},"thai-herbal-compress":{"id":"thai-herbal-compress","name":{"ja":"タイのハーブ温湿布（ルックプラコブ）","en":"Thai herbal compress (luk pra kob)"},"type":"heat","groups":["se_asia"],"symptoms":["肩こり","腰痛","筋肉のこわばり","生理痛","疲労"],"related":["katakori","lowbackpain","stiff"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"ลูกประคบ","origin":{"ja":"タイ","en":"Thailand"},"tradition":{"ja":"タイ伝統医療の外治法","en":"An external method in traditional Thai medicine"},"region":{"ja":"東南アジア","en":"Southeast Asia"},"what":{"ja":"レモングラス、ターメリック、樟脳などを布で包み、蒸して体に当てる温熱。店舗施術が中心だが、市販のパックを家庭で使うこともある。","en":"A heat method of wrapping lemongrass, turmeric, camphor, and similar plants in cloth, steaming them, and placing them on the body. It is mainly a shop treatment, but commercial packs are also used at home."},"how":{"ja":["表示どおりに温め、必ず温度を腕の内側で確認してから当てる。","同じ場所に長く熱いものを置きっぱなしにしない。","香りの強い精油成分の吸入・皮膚刺激に注意。"],"en":["Warm it as labelled, and always check the temperature on the inner arm before placing it.","Do not leave something hot on the same place for a long time.","Watch for inhalation of strong essential-oil components and for skin irritation."]},"evidence_note":{"ja":"温熱そのものには筋骨格痛の緩和がありうる。ハーブ圧縮固有の追加効果を示す質の高い根拠は限られる。","en":"Heat itself may ease musculoskeletal pain. High-quality evidence of an added effect unique to a herbal compress is limited."},"safety":{"ja":"やけど、精油アレルギー、妊娠中の一部ハーブ・樟脳。感覚低下部への使用。","en":"Burns, essential-oil allergy, and some herbs and camphor in pregnancy. Use on an area of reduced sensation."},"contra":{"ja":["感覚障害部位","妊娠中の自己判断での薬草高温","皮膚の傷"],"en":["An area of reduced sensation","High-heat herbal use in pregnancy on one’s own judgement","A wound on the skin"]},"sources":[{"title":"NCCIH: Low-Back Pain and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/low-back-pain-and-complementary-health-approaches-what-you-need-to-know"}],"types_extra":["herb"]},"thalassotherapy":{"id":"thalassotherapy","name":{"ja":"タラソテラピー（海洋療法）","en":"Thalassotherapy"},"type":"heat","groups":["europe"],"symptoms":["疲労","皮膚の乾燥","筋肉のこわばり","ストレス・不安"],"related":["stiff"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"thalassothérapie","origin":{"ja":"欧州（フランス大西洋岸など）","en":"Europe (for example the French Atlantic coast)"},"tradition":{"ja":"海洋気候・海水を用いる保養","en":"Rest using a marine climate and sea water"},"region":{"ja":"欧州","en":"Europe"},"what":{"ja":"海水、海藻、海気、砂浜歩行などを用いる保養。スパ産業としても発展。","en":"A rest practice using sea water, seaweed, sea air, and walking on the shore. It has also developed as a spa industry."},"how":{"ja":["施設の適応と禁忌を確認する。","日光と熱、塩分刺激から肌を守る。","旅行先の医療アクセスも考えておく。"],"en":["Check the facility’s indications and cautions.","Protect the skin from sun, heat, and salt irritation.","Also plan for access to medical care at the destination."]},"evidence_note":{"ja":"気候療法・海水浴の研究はあるが、質はさまざま。温泉療法と一部重なる。","en":"There is research on climate therapy and sea bathing, but quality varies. It overlaps in part with spa bathing."},"safety":{"ja":"紫外線、溺水、熱、ヨウ素や海藻アレルギー。","en":"Ultraviolet light, drowning, heat, and iodine or seaweed allergy."},"contra":{"ja":["不安定な心疾患での高温プログラム","重度の甲状腺疾患は海藻製品を相談"],"en":["A high-heat programme in unstable heart disease","In severe thyroid disease, consult a professional about seaweed products"]},"sources":[{"title":"Verhagen et al., Cochrane-based review: balneotherapy for osteoarthritis","url":"https://www.jrheum.org/content/35/6/1118"}]},"turmeric-golden-milk":{"id":"turmeric-golden-milk","name":{"ja":"ターメリック・ゴールデンミルク","en":"Turmeric / golden milk"},"type":"herb","groups":["india"],"symptoms":["膝痛","筋肉のこわばり","便秘・胃腸"],"related":["kneeoa","stiff"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"हल्दी / turmeric","origin":{"ja":"インド（世界的に普及）","en":"India (used worldwide)"},"tradition":{"ja":"アーユルヴェーダ・南アジアの食習慣","en":"Ayurveda and a South Asian food custom"},"region":{"ja":"インド","en":"India"},"what":{"ja":"ウコン（クルクミンを含む）を牛乳や植物乳とスパイスで温める飲み物。抗炎症や関節の不調に期待されて普及した。料理での使用とサプリは別。","en":"A drink of turmeric (which contains curcumin) warmed with milk or a plant milk and spices. It spread with hopes for joints and inflammation. Use in cooking is distinct from a supplement."},"how":{"ja":["料理や飲み物としての少量から。","高用量サプリや吸収促進製剤は肝障害の報告があり、自己判断で長期大量摂取しない。","胆汁の問題や服薬中は相談。"],"en":["Start with a small amount as food or a drink.","High-dose supplements and enhanced-absorption products have reports of liver injury; do not take large amounts for a long time on your own judgement.","If you have a bile problem or take medicine, consult a professional."]},"evidence_note":{"ja":"クルクミンの研究は多いが、食品としてのゴールデンミルクの効果は確立していない。NCCIHはターメリック／クルクミンの有用性と、高バイオアベイラビリティ製品の肝リスクを説明。認知症予防は示されていない。","en":"There is much research on curcumin, but an effect of golden milk as a food has not been established. NCCIH describes the usefulness of turmeric/curcumin and liver risk with high-bioavailability products. Prevention of dementia has not been shown."},"safety":{"ja":"高用量サプリの肝障害、胆石、抗凝固薬との相互作用、衣服や胃の刺激。","en":"Liver injury from high-dose supplements, gallstones, interaction with anticoagulants, and irritation of clothing or the stomach."},"contra":{"ja":["肝疾患のある人の高用量サプリ","胆道疾患は相談","妊娠中の高用量"],"en":["High-dose supplements in people with liver disease","Biliary disease: consult a professional","A high dose in pregnancy"]},"sources":[{"title":"NCCIH: Turmeric: Usefulness and Safety","url":"https://www.nccih.nih.gov/health/turmeric"},{"title":"MSK About Herbs: Turmeric","url":"https://www.mskcc.org/cancer-care/integrative-medicine/herbs/turmeric"}]},"jjimjilbang":{"id":"jjimjilbang","name":{"ja":"チムジルバン（韓式温熱）","en":"Jjimjilbang (Korean spa heat rooms)"},"type":"heat","groups":["korea"],"symptoms":["疲労","筋肉のこわばり","ストレス・不安","冷え性"],"related":["stiff"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"찜질방","origin":{"ja":"韓国","en":"Korea"},"tradition":{"ja":"韓国の温熱・沐浴文化","en":"Korean heat and bathing culture"},"region":{"ja":"韓国","en":"Korea"},"what":{"ja":"様々な温度の部屋で温まり、冷水や休息と組み合わせる韓国の温熱施設文化。サウナや岩盤浴に近い要素を含む。","en":"A Korean heated-facility culture of warming in rooms of various temperatures, combined with cold water and rest. It includes elements close to a sauna or stone-bed bathing."},"how":{"ja":["高温室は短時間から。水分を取る。","のぼせたら休憩室で休む。","飲酒後は入らない。子どもから目を離さない。"],"en":["Start with a short time in a high-heat room. Take water.","If you feel overheated, rest in a rest room.","Do not enter after drinking alcohol. Do not take your eyes off children."]},"evidence_note":{"ja":"チムジルバン固有の大規模臨床研究は少ない。効果とリスクはサウナ・温熱浴の文献が参考になる。","en":"Large clinical studies unique to jjimjilbang are few. Findings and risks can be read with the literature on saunas and warm bathing in mind."},"safety":{"ja":"脱水、失神、熱傷、心血管負荷。","en":"Dehydration, fainting, burns, and cardiovascular load."},"contra":{"ja":["不安定な心疾患","妊娠中の高温","飲酒後"],"en":["Unstable heart disease","High heat in pregnancy","After drinking alcohol"]},"sources":[{"title":"Hussain & Cohen, 2018, systematic review of dry sauna (PMC5941775)","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5941775/"},{"title":"Laukkanen et al., Mayo Clin Proc 2018, cardiovascular and other health benefits of sauna (PubMed 30077204)","url":"https://pubmed.ncbi.nlm.nih.gov/30077204/"}]},"tulsi-tea":{"id":"tulsi-tea","name":{"ja":"トゥルシー茶（ホーリーバジル）","en":"Tulsi (holy basil) tea"},"type":"herb","groups":["india"],"symptoms":["ストレス・不安","風邪のひき始め","呼吸"],"related":["breathing"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"तुलसी","origin":{"ja":"インド","en":"India"},"tradition":{"ja":"アーユルヴェーダ・日常のハーブティー","en":"Ayurveda and an everyday herbal tea"},"region":{"ja":"インド","en":"India"},"what":{"ja":"ホーリーバジルの葉を煎じた茶。適応、呼吸、ストレスに伝統的に用いられる。","en":"A tea of holy-basil leaves. It has traditionally been used for adaptation, breathing, and stress."},"how":{"ja":["食用のトゥルシーを茶として適量。","妊娠中の濃い摂取やサプリは避ける。","血糖や抗凝固の薬を使っている人は相談。"],"en":["Use a moderate amount of food-grade tulsi as tea.","Avoid a strong intake or a supplement in pregnancy.","If you take medicine for blood sugar or clotting, consult a professional."]},"evidence_note":{"ja":"ストレスや代謝の予備的研究があるが、証拠は限定的。","en":"There is preliminary research on stress and metabolism, but the evidence is limited."},"safety":{"ja":"妊娠、血糖降下、出血傾向との関係が指摘されることがある。アレルギー。","en":"Relations with pregnancy, lowering of blood sugar, and a tendency to bleed are sometimes noted. Allergy."},"contra":{"ja":["妊娠中の高用量","既知のバジル／シソ科アレルギー"],"en":["A high dose in pregnancy","A known basil or Lamiaceae allergy"]},"sources":[{"title":"NCCIH: Ayurvedic Medicine: In Depth","url":"https://www.nccih.nih.gov/health/ayurvedic-medicine-in-depth"}]},"triphala":{"id":"triphala","name":{"ja":"トリファラ","en":"Triphala"},"type":"herb","groups":["india"],"symptoms":["便秘・胃腸"],"related":[],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"त्रिफला","origin":{"ja":"インド","en":"India"},"tradition":{"ja":"アーユルヴェーダの処方","en":"An Ayurvedic formula"},"region":{"ja":"インド","en":"India"},"what":{"ja":"アムラ、ハリタキ、ビビータキの3果実の伝統処方。消化と排便のサポートに用いられる。食品というよりハーブ製剤。","en":"A traditional formula of three fruits: amla, haritaki, and bibhitaki. It is used to support digestion and bowel movements. It is an herbal preparation rather than a food."},"how":{"ja":["品質の確かな製品でも、まず医師・薬剤師に相談する。","表示量を超えず、数日で強い下痢が出れば中止。","妊娠中の自己判断使用は避ける。"],"en":["Even with a product of clear quality, consult a physician or pharmacist first.","Do not exceed the labelled amount, and stop if strong diarrhoea appears within a few days.","Avoid use in pregnancy on one’s own judgement."]},"evidence_note":{"ja":"便秘や歯周に関する小さな研究はある。製剤の品質と相互作用が問題。NCCIHはアーユルヴェーダ製品の重金属汚染を警告。","en":"There are small studies on constipation and the gums. Quality of the preparation and interactions are issues. NCCIH warns about heavy-metal contamination of Ayurvedic products."},"safety":{"ja":"下痢、腹部けいれん、相互作用、重金属汚染のリスク。","en":"Diarrhoea, abdominal cramping, interactions, and a risk of heavy-metal contamination."},"contra":{"ja":["妊娠中の自己使用","炎症性腸疾患の急性期は相談","品質不明の輸入製剤"],"en":["Self-use in pregnancy","In an acute phase of inflammatory bowel disease, consult a professional","An imported product of unknown quality"]},"sources":[{"title":"NCCIH: Ayurvedic Medicine: In Depth","url":"https://www.nccih.nih.gov/health/ayurvedic-medicine-in-depth"}]},"nadi-shodhana":{"id":"nadi-shodhana","name":{"ja":"ナーディ・ショーダナ（左右交代鼻呼吸）","en":"Nadi shodhana (alternate nostril breathing)"},"type":"breath","groups":["india"],"symptoms":["ストレス・不安","集中・認知","呼吸","不眠"],"related":["breathing"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"नाड़ी शोधन","origin":{"ja":"インド","en":"India"},"tradition":{"ja":"ヨガのプラナヤーマ","en":"Yogic pranayama"},"region":{"ja":"インド","en":"India"},"what":{"ja":"左右の鼻孔を交互に使うゆっくりした呼吸。心を落ち着ける導入としてよく教えられる。","en":"Slow breathing that uses the left and right nostrils in turn. It is often taught as an introduction for settling the mind."},"how":{"ja":["背を楽に伸ばして坐る。指で片鼻を軽く閉じ、ゆっくり吸って、入れ替えて吐く。","息を長く止めない（初心者）。","鼻が完全に詰まっているときは無理しない。"],"en":["Sit with the back comfortably long. Lightly close one nostril with a finger, breathe in slowly, then change sides and breathe out.","Do not hold the breath for a long time (for beginners).","If the nose is completely blocked, do not force it."]},"evidence_note":{"ja":"小さな試験でストレス指標や血圧の変化が報告されることがあるが、大規模で質の高い根拠は限られる。","en":"Small trials sometimes report changes in stress measures or blood pressure, but large, high-quality evidence is limited."},"safety":{"ja":"強い息止めは避ける。鼻の痛みや中耳の不快があれば中止。","en":"Avoid strong breath-holding. Stop if there is nasal pain or middle-ear discomfort."},"contra":{"ja":["急性の中耳・副鼻腔疾患","重症の循環器疾患での息止め"],"en":["An acute middle-ear or sinus condition","Breath-holding in severe circulatory disease"]},"sources":[{"title":"NCCIH: Yoga Effectiveness and Safety","url":"https://www.nccih.nih.gov/health/yoga-effectiveness-and-safety"},{"title":"NCCIH: Relaxation Techniques: What You Need To Know","url":"https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know"}]},"hammam":{"id":"hammam","name":{"ja":"ハマム（蒸気浴）","en":"Hammam (steam bath)"},"type":"heat","groups":["middle_east","africa"],"symptoms":["疲労","皮膚の乾燥","筋肉のこわばり","ストレス・不安"],"related":["stiff"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"حمّام","origin":{"ja":"中東・北アフリカ（ローマ浴場の系譜）","en":"The Middle East and North Africa (in the lineage of Roman baths)"},"tradition":{"ja":"イスラーム圏の沐浴文化","en":"Bathing culture in the Islamic world"},"region":{"ja":"中東・北アフリカ","en":"Middle East and North Africa"},"what":{"ja":"蒸気の部屋で温まり、洗浄や軽いマッサージを伴う公衆浴場文化。温熱と清潔、社交を含む。フィンランドサウナより湿度が高い。","en":"A public-bath culture of warming in a steam room, often with washing and light massage. It includes heat, cleanliness, and social life. Humidity is higher than in a Finnish sauna."},"how":{"ja":["短時間から入り、水分を取る。","のぼせたら涼しい場所で休む。","飲酒後や体調不良時は入らない。"],"en":["Start with a short time and take water.","If you feel overheated, rest in a cooler place.","Do not enter after drinking alcohol or when you feel unwell."]},"evidence_note":{"ja":"ハマム固有の大規模RCTは少ない。蒸気浴・温熱の一般的な生理効果とリスク（脱水、心血管負荷）が参考になる。","en":"Large RCTs unique to the hammam are few. General physiological findings and risks of steam and heat (dehydration, cardiovascular load) are a reference."},"safety":{"ja":"脱水、失神、滑っての転倒、衛生。高温の蒸気は呼吸器に負担。","en":"Dehydration, fainting, slipping and falling, and hygiene. High-temperature steam loads the airways."},"contra":{"ja":["不安定な心疾患","妊娠中の高温","飲酒後"],"en":["Unstable heart disease","High heat in pregnancy","After drinking alcohol"]},"sources":[{"title":"Hussain & Cohen, 2018, systematic review of dry sauna (PMC5941775)","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5941775/"}]},"valerian":{"id":"valerian","name":{"ja":"バレリアン（カノコソウ）","en":"Valerian"},"type":"herb","groups":["europe"],"symptoms":["不眠","ストレス・不安"],"related":[],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"Valeriana officinalis","origin":{"ja":"欧州","en":"Europe"},"tradition":{"ja":"欧州の植物療法（睡眠）","en":"European herbal practice (for sleep)"},"region":{"ja":"欧州","en":"Europe"},"what":{"ja":"根を用いる伝統的な睡眠ハーブ。サプリや茶として販売される。香りが強い。","en":"A traditional sleep herb using the root. It is sold as a supplement or tea. The scent is strong."},"how":{"ja":["睡眠薬の代わりに自己判断で長期使用しない。まず睡眠衛生を。","使うなら品質の明確な製品と、翌日の眠気に注意。","他の鎮静薬やアルコールと重ねない。"],"en":["Do not use it for a long time on your own judgement in place of a sleep medicine. Start with sleep hygiene.","If you use it, choose a product of clear quality, and watch for sleepiness the next day.","Do not combine it with other sedatives or with alcohol."]},"evidence_note":{"ja":"NCCIHは、バレリアンが不眠に有効とは示されていない、とする。MSKもエビデンスはまちまちと整理。","en":"NCCIH states that valerian has not been shown to be useful for insomnia. MSK also organises the evidence as mixed."},"safety":{"ja":"翌日の鎮静、肝臓、相互作用。手術前は申告。","en":"Sedation the next day, the liver, and interactions. Report it before surgery."},"contra":{"ja":["他の鎮静薬との自己併用","運転や機械操作前の初めての使用","肝疾患は相談"],"en":["Combining it yourself with other sedatives","A first use before driving or operating machinery","Liver disease: consult a professional"]},"sources":[{"title":"NCCIH: Valerian","url":"https://www.nccih.nih.gov/health/valerian"},{"title":"MSK About Herbs: Valerian","url":"https://www.mskcc.org/cancer-care/integrative-medicine/herbs/valerian"}]},"feldenkrais":{"id":"feldenkrais","name":{"ja":"フェルデンクライス（ATM）","en":"Feldenkrais Awareness Through Movement"},"type":"move","groups":["europe"],"symptoms":["腰痛","姿勢","筋肉のこわばり","バランス・転倒予防","首の痛み"],"related":["lowbackpain","posture","stiff","balance","neckpain"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"Feldenkrais Method","origin":{"ja":"欧州（イスラエル／欧州で発展）","en":"Europe (developed in Israel and Europe)"},"tradition":{"ja":"体の再学習（体性教育）","en":"Relearning of movement (somatic education)"},"region":{"ja":"欧州","en":"Europe"},"what":{"ja":"小さくゆっくりした動きと注意で、動きのパターンを学び直すレッスン。ATMはグループで自分で行う形式。","en":"Lessons in relearning movement patterns through small, slow motions and attention. ATM is a group form that you do yourself."},"how":{"ja":["録音や資格のある指導者のATMレッスンに従い、痛みのない範囲で。","正しい形を競わず、違いに気づくことが中心。","急性の強い痛みでは中止。"],"en":["Follow a recording or an ATM lesson with a qualified teacher, within a pain-free range.","Do not compete on a “correct” form; noticing differences is central.","Stop if there is acute, strong pain."]},"evidence_note":{"ja":"筋骨格痛やバランスに関する研究はあるが、質は不十分で結論は不確実なことが多い。害は一般に小さい。","en":"There is research on musculoskeletal pain and balance, but quality is often insufficient and conclusions uncertain. Harm is generally small."},"safety":{"ja":"無理な可動域。めまい。","en":"Forced range of motion. Dizziness."},"contra":{"ja":["急性外傷で安静が必要なとき"],"en":["When rest is needed because of an acute injury"]},"sources":[{"title":"NCCIH: Low-Back Pain and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/low-back-pain-and-complementary-health-approaches-what-you-need-to-know"}],"types_extra":["mind"]},"foam-rolling":{"id":"foam-rolling","name":{"ja":"フォームローリング","en":"Foam rolling (self-myofascial release)"},"type":"manual","groups":["modern"],"symptoms":["筋肉のこわばり","腰痛","肩こり","膝痛","疲労"],"related":["stiff","lowbackpain","katakori","kneeoa"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"foam rolling","origin":{"ja":"現代のスポーツ・理学療法","en":"Contemporary sport and physiotherapy"},"tradition":{"ja":"セルフ筋膜リリース","en":"Self myofascial release"},"region":{"ja":"現代・世界的","en":"Modern and worldwide"},"what":{"ja":"円柱状のフォームローラーで筋肉を圧しながら転がす。運動前後の柔軟性や主観的な回復に使われる。","en":"Rolling a cylindrical foam roller under pressure along a muscle. It is used for flexibility and a sense of recovery before and after exercise."},"how":{"ja":["痛い部位の上で長時間止まらない。呼吸を止めない。","腰の真下（腰椎）や首に直接乗りかからない。","短時間（部位あたり数十秒〜2分程度）から。"],"en":["Do not stay for a long time on a painful area. Do not hold your breath.","Do not put your weight directly on the low back (lumbar spine) or the neck.","Start with a short time (several dozen seconds to about two minutes per area)."]},"evidence_note":{"ja":"アンブレラレビューでは短期の柔軟性や主観的回復の可能性。疼痛への根拠はまだ弱い。専門家のデルファイで禁忌の合意がある。","en":"Umbrella reviews suggest a possible short-term change in flexibility and a subjective sense of recovery. Evidence on pain is still weak. A professional Delphi process has agreed on contraindications."},"safety":{"ja":"神経圧迫、内出血。禁忌部位を避ける。","en":"Nerve compression and bruising. Avoid contraindicated areas."},"contra":{"ja":["開放創、骨折、深部静脈血栓、骨髄炎、異所性骨化","強い炎症部位","骨粗鬆症での強い圧","妊娠中の腹部"],"en":["An open wound, a fracture, a deep-vein clot, osteomyelitis, or heterotopic ossification","An area of strong inflammation","Strong pressure in osteoporosis","The abdomen in pregnancy"]},"sources":[{"title":"Effects of self-myofascial release instruments: umbrella review (PMC9362891)","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC9362891/"},{"title":"Expert consensus on contraindications of foam rolling (PMC8622134)","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC8622134/"}],"types_extra":["move"]},"buteyko":{"id":"buteyko","name":{"ja":"ブテイコ呼吸法","en":"Buteyko breathing"},"type":"breath","groups":["europe"],"symptoms":["呼吸","ストレス・不安"],"related":["breathing"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"Метод Бутейко","origin":{"ja":"旧ソ連／欧州・オセアニアで普及","en":"The former Soviet Union; spread in Europe and Oceania"},"tradition":{"ja":"現代の呼吸再教育","en":"Contemporary breathing re-education"},"region":{"ja":"欧州","en":"Europe"},"what":{"ja":"口呼吸を減らし、比較的静かな鼻呼吸と、二酸化炭素を保つための穏やかな減呼吸を学ぶ方法。喘息の補助として研究される。","en":"A method of reducing mouth breathing, learning relatively quiet nasal breathing, and gentle reduced breathing to keep carbon dioxide. It is studied as an adjunct in asthma."},"how":{"ja":["資格のある指導者から学ぶのが望ましい。","息を長く苦しそうに止めない。","喘息の薬を自己判断でやめない。"],"en":["It is better to learn from a qualified teacher.","Do not hold the breath for a long time in a distressed way.","Do not stop asthma medicine on your own judgement."]},"evidence_note":{"ja":"喘息症状や薬の使用量に関する研究があるが、結果と質はさまざま。疾患の標準治療の代わりにはならない。","en":"There is research on asthma symptoms and medicine use, but results and quality vary. It is not a substitute for standard care of the condition."},"safety":{"ja":"呼吸困難時の自己流息止めは危険。","en":"Self-directed breath-holding during breathlessness is dangerous."},"contra":{"ja":["急性喘息発作中の自己流","標準治療の中断"],"en":["Self-directed practice during an acute asthma attack","Interrupting standard care"]},"sources":[{"title":"NCCIH: Relaxation Techniques: What You Need To Know","url":"https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know"}]},"black-seed":{"id":"black-seed","name":{"ja":"ブラックシード（ニゲラ）","en":"Black seed (Nigella sativa)"},"type":"herb","groups":["middle_east"],"symptoms":["便秘・胃腸","アレルギー性鼻炎","免疫"],"related":[],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"الحبة السوداء / Nigella sativa","origin":{"ja":"中東・南アジア","en":"The Middle East and South Asia"},"tradition":{"ja":"ユナニ、イスラム圏の伝統食薬","en":"Unani, and a traditional food-medicine in the Islamic world"},"region":{"ja":"中東・南アジア","en":"Middle East and South Asia"},"what":{"ja":"ニゲラサティバの種子と油。伝統的に万能に近い触れ込みがあるが、実際の根拠は限定的。料理のスパイスとしての少量と、油の大量摂取は別。","en":"The seed and oil of Nigella sativa. In the tradition it is sometimes spoken of in almost catch-all terms, but actual evidence is limited. A small amount as a cooking spice is distinct from a large intake of the oil."},"how":{"ja":["食事のスパイスとしての少量にとどめるのが無難。","濃縮油やカプセルは医師に相談。","妊娠中の薬用量は避ける。"],"en":["It is more cautious to stay with a small amount as a cooking spice.","Consult a physician about concentrated oil or capsules.","Avoid a medicinal dose in pregnancy."]},"evidence_note":{"ja":"代謝や一部症状の予備的研究がある。MSK About Herbsがモノグラフを公開。万能薬ではない。","en":"There is preliminary research on metabolism and some symptoms. MSK About Herbs publishes a monograph. It is not an all-purpose medicine."},"safety":{"ja":"接触皮膚炎、胃腸障害、相互作用の可能性。品質。","en":"Contact dermatitis, gastrointestinal upset, and possible interactions. Quality."},"contra":{"ja":["妊娠中の薬用量","既知のアレルギー","手術前の自己判断での大量摂取は相談"],"en":["A medicinal dose in pregnancy","A known allergy","For a large intake before surgery on one’s own judgement, consult a professional"]},"sources":[{"title":"MSK About Herbs: Nigella sativa","url":"https://www.mskcc.org/cancer-care/integrative-medicine/herbs/nigella-sativa"}]},"bhramari":{"id":"bhramari","name":{"ja":"ブラマリー（ハミング呼吸）","en":"Bhramari (humming bee breath)"},"type":"breath","groups":["india"],"symptoms":["ストレス・不安","頭痛","不眠","呼吸"],"related":["headache","breathing"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"भ्रामरी","origin":{"ja":"インド","en":"India"},"tradition":{"ja":"ヨガのプラナヤーマ","en":"Yogic pranayama"},"region":{"ja":"インド","en":"India"},"what":{"ja":"吐き息でハミングするように音を出す呼吸法。落ち着きや頭部の緊張緩和を目的に用いられる。","en":"A breathing method in which a humming sound is made on the out-breath. It is used with the aim of settling, and of easing tension in the head."},"how":{"ja":["静かな場所で、口を閉じて吐き息に低いハミングを乗せる。","耳や目を強く押さえない（軽い触れでも可）。","数回から始め、めまいがあればやめる。"],"en":["In a quiet place, keep the mouth closed and add a low hum to the out-breath.","Do not press the ears or eyes hard (a light touch is optional).","Start with a few rounds, and stop if you feel dizzy."]},"evidence_note":{"ja":"予備的な研究はあるが、決定的ではない。害は一般に小さい。","en":"There is preliminary research, but it is not conclusive. Harm is generally small."},"safety":{"ja":"耳の疾患、顔面の術後は圧迫を避ける。","en":"Avoid pressure if you have an ear condition or are in the period after facial surgery."},"contra":{"ja":["急性中耳炎","指示された安静が必要な術後"],"en":["Acute otitis media","The period after surgery when rest has been advised"]},"sources":[{"title":"NCCIH: Yoga Effectiveness and Safety","url":"https://www.nccih.nih.gov/health/yoga-effectiveness-and-safety"},{"title":"NCCIH: Relaxation Techniques: What You Need To Know","url":"https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know"}],"types_extra":["mind"]},"pranayama":{"id":"pranayama","name":{"ja":"プラナヤーマ（全般）","en":"Pranayama (yogic breathing, general)"},"type":"breath","groups":["india"],"symptoms":["ストレス・不安","呼吸","血圧","不眠","集中・認知"],"related":["breathing"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"प्राणायाम","origin":{"ja":"インド","en":"India"},"tradition":{"ja":"ヨガ","en":"Yoga"},"region":{"ja":"インド","en":"India"},"what":{"ja":"ヨガの呼吸法の総称。ゆっくりした鼻呼吸から、交互鼻孔、力強い呼吸まで多様。ストレスや呼吸の自覚を目的に現代でも広く行われる。","en":"A general name for yogic breathing methods. They range from slow nasal breathing to alternate-nostril and forceful breathing. They are also widely used today for stress and for awareness of the breath."},"how":{"ja":["まずは自然な鼻呼吸をゆっくり長く吐く、から始める。","息止めや激しい呼吸は指導者のもとで。","めまいがしたら普通の呼吸に戻す。"],"en":["Start by breathing naturally through the nose, with a slowly lengthened out-breath.","Breath-holding and vigorous breathing should be done with a teacher.","If you feel dizzy, return to ordinary breathing."]},"evidence_note":{"ja":"呼吸法は血圧や不安の予備的研究があるが、技法が多様で質はまちまち。NCCIHはリラクセーションやヨガの一部として扱う。","en":"There is preliminary research on breathing methods for blood pressure and anxiety, but the techniques vary and quality is mixed. NCCIH treats them as part of relaxation or yoga."},"safety":{"ja":"過換気、喘息発作、妊娠中の強い呼吸法、緑内障や心疾患での息止め。","en":"Over-breathing, an asthma attack, forceful methods in pregnancy, and breath-holding in glaucoma or heart disease."},"contra":{"ja":["未管理の重症呼吸器・循環器疾患での強い技法","妊娠中の激しい呼吸法"],"en":["Forceful techniques in unmanaged severe respiratory or circulatory disease","Vigorous breathing methods in pregnancy"]},"sources":[{"title":"NCCIH: Yoga Effectiveness and Safety","url":"https://www.nccih.nih.gov/health/yoga-effectiveness-and-safety"},{"title":"NCCIH: Relaxation Techniques: What You Need To Know","url":"https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know"}],"types_extra":["mind"]},"box-breathing":{"id":"box-breathing","name":{"ja":"ボックス呼吸（4-4-4-4）","en":"Box breathing"},"type":"breath","groups":["modern"],"symptoms":["ストレス・不安","集中・認知","呼吸"],"related":["breathing"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"box breathing / square breathing","origin":{"ja":"現代（軍事・パフォーマンス領域で普及）","en":"Contemporary (spread in military and performance settings)"},"tradition":{"ja":"現代の呼吸法","en":"A contemporary breathing method"},"region":{"ja":"現代・世界的","en":"Modern and worldwide"},"what":{"ja":"吸う・止める・吐く・止めるを同じ拍子（例: 4秒）で行う呼吸。緊張の自己調整に使われる。研究は比較的新しい。","en":"Breathing in equal beats of inhale, hold, exhale, and hold (for example four seconds each). It is used for self-regulation of tension. The research is relatively new."},"how":{"ja":["4秒吸う、4秒止める、4秒吐く、4秒止める、を数サイクル。","息苦しかったら止めを短くする。","水中では行わない。"],"en":["Breathe in for 4 seconds, hold for 4, breathe out for 4, hold for 4, for several cycles.","If you feel short of breath, shorten the holds.","Do not do this in water."]},"evidence_note":{"ja":"実践は広く紹介されるが、質の高い大規模試験はまだ少ない。ゆっくりした呼吸全般の一部として理解する。","en":"The practice is widely described, but large, high-quality trials are still few. Understand it as part of slow breathing in general."},"safety":{"ja":"息止めは妊娠、重い心疾患、パニックでは短縮または省略。","en":"Shorten or omit the holds in pregnancy, serious heart disease, or panic."},"contra":{"ja":["水中","息止めが負担になる循環器・呼吸器疾患では改変"],"en":["In water","Modify it in circulatory or respiratory disease in which breath-holding is a burden"]},"sources":[{"title":"NCCIH: Relaxation Techniques: What You Need To Know","url":"https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know"}]},"massage-ball":{"id":"massage-ball","name":{"ja":"マッサージボール（トリガーポイント）","en":"Massage ball / self trigger-point release"},"type":"manual","groups":["modern"],"symptoms":["肩こり","腰痛","足の冷え・むくみ","筋肉のこわばり","頭痛"],"related":["katakori","lowbackpain","stiff","headache"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"massage ball","origin":{"ja":"現代のセルフケア","en":"Contemporary self-care"},"tradition":{"ja":"理学療法・スポーツ現場","en":"Physiotherapy and sports settings"},"region":{"ja":"現代・世界的","en":"Modern and worldwide"},"what":{"ja":"小さなボールで筋肉の凝りの一点を圧す方法。肩甲骨まわりや足裏でよく使われる。","en":"A method of pressing one tight point in a muscle with a small ball. It is often used around the shoulder blade or on the sole."},"how":{"ja":["壁や床との間にボールを入れ、痛気持ちよい強さに留める。","しびれが出るところ（神経）を強く圧さない。","1点に何分も載せない。"],"en":["Place the ball between the body and a wall or the floor, and keep to a bearable, not harsh, pressure.","Do not press hard on a place that produces numbness (a nerve).","Do not leave it on one point for many minutes."]},"evidence_note":{"ja":"セルフ筋膜リリース研究の一部。フォームロールと同様、短期の主観的効果中心。","en":"Part of the research on self myofascial release. As with foam rolling, short-term subjective findings are central."},"safety":{"ja":"神経・血管の圧迫、内出血。","en":"Compression of a nerve or vessel, and bruising."},"contra":{"ja":["血栓疑い","骨の突出部への強い圧","創傷、感染"],"en":["A suspected blood clot","Strong pressure on a bony prominence","A wound or infection"]},"sources":[{"title":"Effects of self-myofascial release instruments: umbrella review (PMC9362891)","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC9362891/"},{"title":"NCCIH: Massage Therapy: What You Need To Know","url":"https://www.nccih.nih.gov/health/massage-therapy-what-you-need-to-know"}]},"yoga-nidra":{"id":"yoga-nidra","name":{"ja":"ヨガ・ニドラ","en":"Yoga nidra (yogic sleep)"},"type":"mind","groups":["india"],"symptoms":["ストレス・不安","不眠","疲労"],"related":[],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"योग निद्रा","origin":{"ja":"インド","en":"India"},"tradition":{"ja":"ヨガの誘導的リラクセーション","en":"A guided yoga relaxation"},"region":{"ja":"インド","en":"India"},"what":{"ja":"横になり、誘導に従って体の各部へ注意を向ける深い休息法。睡眠そのものではないが、過覚醒の鎮静に用いられる。","en":"A deep rest practice of lying down and, following guidance, bringing attention to each part of the body. It is not sleep itself, but is used to settle over-arousal."},"how":{"ja":["静かな場所で仰向け（または楽な姿勢）になり、信頼できる誘導音声を使う。","途中で眠ってしまってもよい。","トラウマ反応が強いときは、目を開けたまま、または中止する。"],"en":["Lie on your back (or in another comfortable position) in a quiet place, and use a reliable guided recording.","It is all right if you fall asleep along the way.","If trauma responses are strong, keep the eyes open, or stop."]},"evidence_note":{"ja":"ストレスや睡眠の予備的研究がある。リラクセーション技法の一種として位置づける。大規模な決定的根拠はまだ少ない。","en":"There is preliminary research on stress and sleep. Position it as a kind of relaxation method. Large, conclusive evidence is still limited."},"safety":{"ja":"過去の外傷が想起されることがある。運転前の強い眠気。","en":"Past trauma can be recalled. Strong sleepiness before driving."},"contra":{"ja":["急性の重度解離や精神症状では専門家の枠組みで"],"en":["In acute, severe dissociation or psychiatric symptoms, only within a professional framework"]},"sources":[{"title":"NCCIH: Relaxation Techniques: What You Need To Know","url":"https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know"},{"title":"NCCIH: Sleep Disorders and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/sleep-disorders-and-complementary-health-approaches"}],"types_extra":["lifestyle"]},"radio-taiso":{"id":"radio-taiso","name":{"ja":"ラジオ体操","en":"Radio Taiso (Radio calisthenics)"},"type":"move","groups":["japan"],"symptoms":["姿勢","疲労","筋肉のこわばり","バランス・転倒予防","肩こり","ストレス・不安"],"related":["posture","stiff","balance","katakori"],"evidence_level":"C","evidence_verified":true,"caution":false,"origin":{"ja":"日本","en":"Japan"},"tradition":{"ja":"日本の国民的体操（かんぽ生命・NHKなど）","en":"A widely practised Japanese gymnastic method (Kampo Life, NHK, and others)"},"region":{"ja":"日本","en":"Japan"},"what":{"ja":"1928年に始まり、現在も放送される短時間の全身体操。立位と座位があり、高齢者の通いの場でもよく行われる。","en":"A short whole-body gymnastic routine that began in 1928 and is still broadcast. There are standing and seated versions, and it is often used in gathering places for older people."},"how":{"ja":["ラジオ体操第1から始める。朝、空腹過ぎず満腹でもない時間に行う。","痛みのある部位は小さく動かす。座位版を使ってもよい。","めまい、胸痛、強い息切れがあれば中止。"],"en":["Start with Radio Taiso No. 1. Do it in the morning, not on a very empty or very full stomach.","Move a painful area through a smaller range. A seated version may be used.","Stop if you feel dizzy, have chest pain, or become very short of breath."]},"evidence_note":{"ja":"フレイル高齢者を対象にしたRCTで、敏捷性・動的バランス、持久力、運動セルフエフィカシーの改善が報告された。健康関連QOLの精神面は改善しなかった。大規模観察研究もあるが、因果は慎重に。","en":"In an RCT in older adults with frailty, improvements were reported in agility, dynamic balance, endurance, and exercise self-efficacy. The mental part of health-related quality of life did not improve. There are also large observational studies, but cause and effect should be read cautiously."},"safety":{"ja":"急に激しくしない。骨や関節の持病がある人は座位や縮小版を。浴室や濡れた床では行わない。","en":"Do not start suddenly at a hard pace. People with bone or joint conditions should use a seated or reduced form. Do not do it in a bathroom or on a wet floor."},"contra":{"ja":["急性の発熱、胸痛","医師から運動禁止を指示されているとき"],"en":["An acute fever or chest pain","When a physician has advised against exercise"]},"sources":[{"title":"Effects of Radio-Taiso on HRQOL in older adults with frailty: RCT (PMC11405370)","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC11405370/"}]},"lavender":{"id":"lavender","name":{"ja":"ラベンダー（香・茶）","en":"Lavender (scent or tea)"},"type":"herb","groups":["europe"],"symptoms":["ストレス・不安","不眠"],"related":[],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"Lavandula","origin":{"ja":"地中海・欧州","en":"The Mediterranean and Europe"},"tradition":{"ja":"欧州の植物療法・アロマ","en":"European herbal practice and aroma use"},"region":{"ja":"欧州","en":"Europe"},"what":{"ja":"香り（吸入）や茶、標準化製剤（Silexan等）として不安や睡眠に用いられる。精油の内服は製品を選ばないと危険。","en":"Used for unease and sleep as a scent (inhaled), a tea, or a standardised preparation (such as Silexan). Swallowing essential oil is dangerous if the product is not chosen carefully."},"how":{"ja":["枕元の香りや茶など、低用量の香り・飲料から。","精油を原液のまま飲まない・皮膚に原液を塗らない。","ホルモン感受性の心配がある場合の長期高用量は相談。"],"en":["Start with a low-dose scent or drink, such as a scent by the pillow or a tea.","Do not swallow essential oil as a neat liquid, and do not put neat oil on the skin.","Consult a professional about a long-term high dose if there is a concern about hormone sensitivity."]},"evidence_note":{"ja":"不安に対する予備的〜一部中等度の研究（特に特定の経口製剤）がある。一般のアロマオイル全体に同じ効果を拡張できない。","en":"There is preliminary to partly moderate research on unease (especially for certain oral preparations). The same finding cannot be extended to aroma oils in general."},"safety":{"ja":"精油の誤飲、皮膚炎、小児の誤用。","en":"Accidental swallowing of essential oil, dermatitis, and misuse in children."},"contra":{"ja":["精油の自己内服","乳幼児の顔近くでの強い精油"],"en":["Swallowing essential oil on your own","A strong essential oil near an infant’s face"]},"sources":[{"title":"NCCIH: Lavender","url":"https://www.nccih.nih.gov/health/lavender"},{"title":"NCCIH: Anxiety and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/anxiety-and-complementary-health-approaches"}],"types_extra":["mind"]},"lemon-balm":{"id":"lemon-balm","name":{"ja":"レモンバーム（メリッサ）茶","en":"Lemon balm (Melissa) tea"},"type":"herb","groups":["europe"],"symptoms":["ストレス・不安","不眠","便秘・胃腸"],"related":[],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"Melissa officinalis","origin":{"ja":"欧州","en":"Europe"},"tradition":{"ja":"欧州の植物療法","en":"European herbal practice"},"region":{"ja":"欧州","en":"Europe"},"what":{"ja":"シソ科のハーブティー。落ち着き、軽い消化器の不快、緊張に伝統的に用いられる。","en":"A Lamiaceae herbal tea. It has traditionally been used for settling, mild digestive discomfort, and tension."},"how":{"ja":["茶として適量。","甲状腺の疾患や鎮静薬使用中は相談。"],"en":["A moderate amount as tea.","If you have a thyroid condition or take a sedative, consult a professional."]},"evidence_note":{"ja":"不安や睡眠の小さな研究がある。決定的ではない。","en":"There are small studies on unease and sleep. They are not conclusive."},"safety":{"ja":"鎮静の増強、甲状腺への影響が議論される。アレルギー。","en":"Added sedation, and a debated effect on the thyroid. Allergy."},"contra":{"ja":["既知のアレルギー","甲状腺疾患は相談"],"en":["A known allergy","A thyroid condition: consult a professional"]},"sources":[{"title":"NCCIH: Anxiety and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/anxiety-and-complementary-health-approaches"}]},"tsubo-sanyinjiao":{"id":"tsubo-sanyinjiao","name":{"ja":"三陰交のツボ押し","en":"Self-acupressure at Sanyinjiao (SP6)"},"type":"manual","groups":["east_asia"],"symptoms":["生理痛","不眠","足の冷え・むくみ","便秘・胃腸"],"related":[],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"三陰交（さんいんこう）","origin":{"ja":"中国（日本でも多用）","en":"China (also often used in Japan)"},"tradition":{"ja":"経穴のセルフケア","en":"Self-care at acupuncture points"},"region":{"ja":"東アジア","en":"East Asia"},"what":{"ja":"内くるぶしの上、指4本分くらいの脛骨の後ろにある経穴。生理痛、不眠、下半身の冷えなどに伝統的に用いられる。","en":"A point on the inner lower leg, about four finger-widths above the inner ankle, behind the tibia. It has traditionally been used for period pain, sleeplessness, and coldness in the lower body."},"how":{"ja":["内くるぶしの上方、骨の内側縁のやや後ろを親指で穏やかに押す。","生理痛では数分、痛気持ちよい強さにする。","妊娠中は強く刺激しない。"],"en":["Gently press with the thumb just behind the inner edge of the bone, above the inner ankle.","For period pain, a few minutes at a bearable, not harsh, pressure.","Do not stimulate strongly in pregnancy."]},"evidence_note":{"ja":"鍼・指圧の月経痛研究はあるが、質はまちまち。妊娠中の刺激には専門的な判断が必要で、セルフの強い刺激は避ける。","en":"There is research on acupuncture and acupressure for menstrual pain, but quality varies. Stimulation in pregnancy needs professional judgement; avoid strong self-stimulation."},"safety":{"ja":"妊娠中は禁穴として扱う。強い圧で内出血させない。","en":"Treat this as a forbidden point in pregnancy. Do not press hard enough to bruise."},"contra":{"ja":["妊娠中","下腿の血栓が疑われるとき","皮膚感染"],"en":["Pregnancy","When a blood clot in the lower leg is suspected","A skin infection"]},"sources":[{"title":"NCCIH: Acupuncture: What You Need To Know","url":"https://www.nccih.nih.gov/health/acupuncture-what-you-need-to-know"}]},"wuqinxi":{"id":"wuqinxi","name":{"ja":"五禽戯","en":"Wuqinxi (Five Animals)"},"type":"move","groups":["china"],"symptoms":["疲労","バランス・転倒予防","ストレス・不安","姿勢"],"related":["balance","posture"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"五禽戲 / 五禽戏","origin":{"ja":"中国","en":"China"},"tradition":{"ja":"華佗に帰せられる導引","en":"Daoyin attributed to Hua Tuo"},"region":{"ja":"中国","en":"China"},"what":{"ja":"虎・鹿・熊・猿・鳥の動きを模した伝統功法。遊びと全身運動を兼ねる。","en":"A traditional form that imitates the movements of the tiger, deer, bear, monkey, and bird. It combines play with whole-body movement."},"how":{"ja":["一つの動物の型からゆっくり真似る。","膝の深い曲げやジャンプは必要に応じて省略。","指導映像か教室で安全な型を確認する。"],"en":["Slowly imitate one animal form at a time.","Omit deep knee bends or jumps if needed.","Confirm a safe form with teaching video or a class."]},"evidence_note":{"ja":"五禽戯の臨床研究はあるが、質と規模は限定的。気功ファミリーの一つ。","en":"There is clinical research on Wuqinxi, but quality and size are limited. It is one of the qigong family."},"safety":{"ja":"模した動きのジャンプや深い蹲踞は関節に負担。","en":"Jumps or deep squats in the imitated movements load the joints."},"contra":{"ja":["転倒リスクが高く介助がないとき","急性関節痛"],"en":["A high risk of falling when there is no assistance","Acute joint pain"]},"sources":[{"title":"NCCIH: Qigong: What You Need To Know","url":"https://www.nccih.nih.gov/health/qigong-what-you-need-to-know"}]},"contrast-shower":{"id":"contrast-shower","name":{"ja":"交代シャワー","en":"Contrast showers"},"type":"heat","groups":["europe"],"symptoms":["疲労","足の冷え・むくみ","ストレス・不安"],"related":[],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"contrast shower / Wechseldusche","origin":{"ja":"欧州（クナイプ系）ほか","en":"Europe (the Kneipp family) and elsewhere"},"tradition":{"ja":"水治療法","en":"Hydrotherapy"},"region":{"ja":"欧州","en":"Europe"},"what":{"ja":"入浴やシャワーで温水と冷水を交互に使う簡便法。目覚めや回復を目的にする人が多い。","en":"A simple method of alternating warm and cold water in a bath or shower. Many people use it for waking or recovery."},"how":{"ja":["いつもどおり温まったあと、末端部から短い冷水を足すところから始める。","頭にいきなり氷水をかぶらない。","動悸やめまいがあれば温水に戻して終了。"],"en":["After warming as usual, start by adding a short cold rinse from the extremities.","Do not pour ice water over the head at once.","If you have palpitations or dizziness, return to warm water and finish."]},"evidence_note":{"ja":"交代浴のレビューでは機能的アウトカムの根拠は限られる。習慣としての好みの範囲。","en":"In reviews of contrast bathing, evidence on functional outcomes is limited. It sits in the range of a personal habit."},"safety":{"ja":"冷水ショック、転倒。","en":"Cold shock and falls."},"contra":{"ja":["不安定な心疾患","重度の感覚障害"],"en":["Unstable heart disease","Severe reduction of sensation"]},"sources":[{"title":"A systematic review of the effectiveness of contrast baths (PubMed 18945584)","url":"https://pubmed.ncbi.nlm.nih.gov/18945584/"}]},"liuzijue":{"id":"liuzijue","name":{"ja":"六字訣","en":"Liuzijue (Six Healing Sounds)"},"type":"breath","groups":["china"],"symptoms":["呼吸","ストレス・不安","疲労"],"related":["breathing"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"六字訣 / 六字诀","origin":{"ja":"中国","en":"China"},"tradition":{"ja":"気功の呼吸・発声法","en":"A qigong method of breathing and voicing"},"region":{"ja":"中国","en":"China"},"what":{"ja":"「噓・呵・呼・呬・吹・嘻」など特定の音と動作を組み合わせる気功。臓腑と対応させる伝統理論がある。","en":"A qigong practice combining specific sounds (xu, he, hu, si, chui, xi, and others) with movement. Traditional theory links them to the organs. The usual English name is “Six Healing Sounds”."},"how":{"ja":["小さな声か息だけでよく、喉を痛めない。","呼吸を無理に長くしない。","型は指導者から学ぶ。"],"en":["A small voice, or the breath alone, is enough; do not strain the throat.","Do not force the breath to be long.","Learn the form from a teacher."]},"evidence_note":{"ja":"呼吸リハビリテーション補助としての研究が少数ある。伝統理論の臓腑対応は科学的に実証されたものではない。","en":"There are a few studies as an adjunct in respiratory rehabilitation. The traditional mapping to organs has not been scientifically demonstrated."},"safety":{"ja":"過換気、めまい。呼吸器疾患では主治医に相談。","en":"Over-breathing and dizziness. If you have a respiratory condition, consult your physician."},"contra":{"ja":["急性の呼吸不全","めまいや失神を起こしやすい未評価の状態"],"en":["Acute respiratory failure","An unevaluated state in which dizziness or fainting occurs easily"]},"sources":[{"title":"NCCIH: Qigong: What You Need To Know","url":"https://www.nccih.nih.gov/health/qigong-what-you-need-to-know"}],"types_extra":["move"]},"cold-plunge":{"id":"cold-plunge","name":{"ja":"冷水浴・寒冷曝露","en":"Cold-water immersion / Nordic cold exposure"},"type":"heat","groups":["europe"],"symptoms":["疲労","ストレス・不安","免疫"],"related":[],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"cold plunge / vinterbad","origin":{"ja":"北欧ほか","en":"Northern Europe and elsewhere"},"tradition":{"ja":"北欧の冬泳・現代の寒冷習慣","en":"Nordic winter swimming and a contemporary cold habit"},"region":{"ja":"欧州","en":"Europe"},"what":{"ja":"冷水に短時間浸かる、または冬に海や湖に入る習慣。覚醒や回復、気分をうたう一方、心臓への急負荷が最大のリスク。","en":"The habit of immersing in cold water for a short time, or entering the sea or a lake in winter. It is promoted for alertness, recovery, and mood, while a sudden load on the heart is the main risk."},"how":{"ja":["健康な人でも、一人では入らない。少しずつ水温と時間を下げる。","入水直後の過呼吸に逆らって無理に潜らない。","心疾患のチェックが済んでいない人がいきなり氷水は危険。"],"en":["Even for a healthy person, do not enter alone. Lower the water temperature and the time gradually.","Do not force yourself to dive against the over-breathing that comes just after entering.","Ice water is dangerous for someone whose heart has not been checked."]},"evidence_note":{"ja":"自律神経や炎症マーカー、気分に関する研究とレビューがあるが、健康アウトカムの質はまだ議論的。免疫が「強くなる」は言い過ぎになりやすい。","en":"There is research and reviews on the autonomic nervous system, inflammatory markers, and mood, but the quality of health-outcome evidence is still debated. “The immune system becomes stronger” is easy to overstate."},"safety":{"ja":"冷水ショック、不整脈、溺水、低体温。絶対に一人で、または飲酒後に行わない。","en":"Cold shock, arrhythmia, drowning, and hypothermia. Never do this alone, or after drinking alcohol."},"contra":{"ja":["心疾患、コントロール不良の高血圧、不整脈","妊娠","てんかん、重い喘息","一人での実施"],"en":["Heart disease, poorly controlled high blood pressure, or arrhythmia","Pregnancy","Epilepsy or severe asthma","Doing this alone"]},"sources":[{"title":"Esperland et al., 2022, health effects of voluntary cold water exposure (PMC9518606)","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC9518606/"},{"title":"Almahayni & Hammond, 2024, PLOS ONE systematic review of the Wim Hof Method","url":"https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0286933"}]},"gua-sha":{"id":"gua-sha","name":{"ja":"刮痧（カッサ）","en":"Gua sha (scraping)"},"type":"manual","groups":["china"],"symptoms":["肩こり","首の痛み","風邪のひき始め","筋肉のこわばり"],"related":["katakori","neckpain","stiff"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"刮痧","origin":{"ja":"中国（東南アジアにも類似法）","en":"China (similar methods also exist in Southeast Asia)"},"tradition":{"ja":"中医の民間・臨床手技","en":"A folk and clinical method in Chinese medicine"},"region":{"ja":"中国","en":"China"},"what":{"ja":"滑らかな板で皮膚にオイルをつけて一定方向に擦り、点状出血（痧）を出す伝統手技。セルフの美容カッサは、伝統的刮痧よりずっと弱い圧が多い。","en":"A traditional method of stroking the oiled skin in one direction with a smooth board, producing petechiae (sha). Self-care or cosmetic gua sha often uses much lighter pressure than traditional gua sha."},"how":{"ja":["初めては専門家の指導が望ましい。セルフならごく弱い圧で、顔は特に慎重に。","清潔な道具とオイルを使い、同じところを強く何度も削らない。","点状出血が出る強い刮痧は、スポーツや仕事の前、抗凝固薬使用時は避ける。"],"en":["For a first attempt, guidance from a professional is better. For self-care, use only very light pressure, and be especially careful on the face.","Use a clean tool and oil, and do not scrape the same place hard many times.","Avoid strong gua sha that produces petechiae before sport or work, and when using an anticoagulant."]},"evidence_note":{"ja":"筋骨格痛に対する系統的レビューはあるが、根拠は不十分〜予備的。瘀血を出すこと自体の治療的意味は確立していない。","en":"There are systematic reviews for musculoskeletal pain, but the evidence is insufficient to preliminary. A therapeutic meaning of producing petechiae themselves has not been established."},"safety":{"ja":"皮膚損傷、感染、紫斑。虐待や出血性疾患と誤認されることがある。顔の強いカッサは毛細血管を傷める。","en":"Skin injury, infection, and bruising. It can be mistaken for abuse or a bleeding disorder. Strong gua sha on the face can injure capillaries."},"contra":{"ja":["出血傾向・抗凝固薬","皮膚感染、創傷","妊娠中の腹部・腰仙部","腫瘍部位"],"en":["A tendency to bleed, or an anticoagulant","A skin infection or a wound","The abdomen and lumbosacral area in pregnancy","A tumour site"]},"sources":[{"title":"Lee et al., Using Guasha to treat musculoskeletal pain: systematic review (DARE/NCBI NBK79528)","url":"https://www.ncbi.nlm.nih.gov/books/NBK79528/"},{"title":"NCCIH: Traditional Chinese Medicine: What You Need To Know","url":"https://www.nccih.nih.gov/health/traditional-chinese-medicine-what-you-need-to-know"}]},"tsubo-hegu":{"id":"tsubo-hegu","name":{"ja":"合谷のツボ押し","en":"Self-acupressure at Hegu (LI4)"},"type":"manual","groups":["east_asia"],"symptoms":["頭痛","風邪のひき始め","肩こり","ストレス・不安"],"related":["headache","katakori"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"合谷（ごうこく）","origin":{"ja":"中国（日本でも広く普及）","en":"China (also widely used in Japan)"},"tradition":{"ja":"経穴のセルフケア","en":"Self-care at acupuncture points"},"region":{"ja":"東アジア","en":"East Asia"},"what":{"ja":"手の甲で、親指と人差し指の骨が合うあたりの経穴。頭痛、歯の不快感、風邪のひき始め、顔や頭部の不調に伝統的に用いられる。","en":"A point on the back of the hand, near where the bones of the thumb and index finger meet. It has traditionally been used for headache, dental discomfort, the early stage of a cold, and discomfort in the face or head."},"how":{"ja":["反対の親指で、骨のあいだのくぼみを数秒〜数十秒、痛気持ちよい強さで押す。","左右とも行う。呼吸は止めない。","妊娠中は合谷を強く刺激しない（伝統的に禁穴とされる）。"],"en":["With the opposite thumb, press the hollow between the bones for several to several dozen seconds, at a strength that is bearable and not harsh.","Do both sides. Do not hold your breath.","In pregnancy, do not stimulate Hegu strongly (it is traditionally treated as a forbidden point)."]},"evidence_note":{"ja":"鍼の頭痛予防にはCochraneレビューがあるが、合谷のセルフ指圧だけを取り出した根拠は限定的。経穴刺激全般の一部として理解する。","en":"There is a Cochrane review of acupuncture for preventing headache, but evidence isolated to self-pressing of Hegu is limited. It is best understood as part of point stimulation in general."},"safety":{"ja":"妊娠中の強い刺激は避ける。局所の傷や炎症があるときは使わない。","en":"Avoid strong stimulation in pregnancy. Do not use it if there is a local wound or inflammation."},"contra":{"ja":["妊娠中（伝統的な禁穴、自己判断での強い刺激は避ける）","手のケガや皮膚病"],"en":["Pregnancy (traditionally a forbidden point; avoid strong self-stimulation)","An injury or skin disease of the hand"]},"sources":[{"title":"Cochrane: Acupuncture for tension-type headache","url":"https://www.cochrane.org/evidence/CD007587_acupuncture-tension-type-headache"},{"title":"NCCIH: Acupuncture: What You Need To Know","url":"https://www.nccih.nih.gov/health/acupuncture-what-you-need-to-know"}]},"surya-namaskar":{"id":"surya-namaskar","name":{"ja":"太陽礼拝（スーリヤ・ナマスカール）","en":"Surya namaskar (sun salutation)"},"type":"move","groups":["india"],"symptoms":["疲労","姿勢","筋肉のこわばり","ストレス・不安"],"related":["posture","stiff"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"सूर्य नमस्कार","origin":{"ja":"インド","en":"India"},"tradition":{"ja":"現代ハタ・ヨガで普及した連続動作","en":"A sequence that spread in modern hatha yoga"},"region":{"ja":"インド","en":"India"},"what":{"ja":"前方曲げ、プランク、上方・下方の犬のポーズなどをつなぐ一連の動き。ウォームアップや短い運動として行われる。","en":"A linked series of movements such as a forward bend, a plank, and upward- and downward-facing dog. It is done as a warm-up or a short bout of movement."},"how":{"ja":["ゆっくりしたテンポから。手首や腰に負担があれば膝つきや壁を使う改変を。","回数を競わない。","朝の空腹時でも、めまいがあれば中止。"],"en":["Start at a slow tempo. If the wrists or low back are loaded, use a modification with the knees down or a wall.","Do not compete on the number of rounds.","Even in the morning on an empty stomach, stop if you feel dizzy."]},"evidence_note":{"ja":"運動としての心肺負荷はある。太陽礼拝固有の治療効果を示す質の高い根拠は限られ、ヨガ運動全般の一部。","en":"As exercise it has a cardiorespiratory load. High-quality evidence of a distinct therapeutic effect unique to the sun salutation is limited; it is part of yogic movement in general."},"safety":{"ja":"手首、肩、腰の過負荷。高血圧や妊娠での一部の後屈・逆転。","en":"Overload of the wrists, shoulders, and low back. Some backward bends and inversions in high blood pressure or pregnancy."},"contra":{"ja":["急性腰痛で前屈・後屈が強いとき","手関節の急性炎","未管理の重症高血圧での速い連続"],"en":["Acute low back pain in which forward or backward bending is strong","Acute inflammation of the wrist","A fast series in unmanaged severe high blood pressure"]},"sources":[{"title":"NCCIH: Yoga Effectiveness and Safety","url":"https://www.nccih.nih.gov/health/yoga-effectiveness-and-safety"}]},"doin-stretch":{"id":"doin-stretch","name":{"ja":"導引・経絡ストレッチ","en":"Daoyin / meridian stretching"},"type":"move","groups":["china","japan"],"symptoms":["筋肉のこわばり","肩こり","腰痛","呼吸","姿勢"],"related":["stiff","katakori","lowbackpain","breathing","posture"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"導引","origin":{"ja":"中国（日本にも伝来）","en":"China (also transmitted to Japan)"},"tradition":{"ja":"導引・気功の系統","en":"The daoyin and qigong family"},"region":{"ja":"中国・日本","en":"China and Japan"},"what":{"ja":"呼吸とゆっくりした伸展を組み合わせる伝統的な導引。現代の「経絡ストレッチ」として紹介されることもある。八段錦などと重なる。","en":"Traditional daoyin that combines breathing with slow extension. It is sometimes presented today as “meridian stretching”. It overlaps with forms such as Baduanjin."},"how":{"ja":["反動をつけず、呼吸を止めずに伸ばす。","鋭い痛みの位置で止めない。","体系だった型は指導者から学ぶ。"],"en":["Extend without bouncing, and without holding the breath.","Do not stay in a position of sharp pain.","Learn a structured form from a teacher."]},"evidence_note":{"ja":"導引や気功、八段錦の研究は存在するが、「経絡ストレッチ」という商品化された呼称の独自効果は示されていない。","en":"There is research on daoyin, qigong, and Baduanjin, but a distinct effect of the marketed name “meridian stretching” has not been shown."},"safety":{"ja":"一般的なストレッチと同様。骨粗鬆症での急な屈曲・回旋に注意。","en":"As with stretching in general. Take care with sudden flexion or rotation in osteoporosis."},"contra":{"ja":["急性外傷","術後の制限期間"],"en":["An acute injury","A period of restriction after surgery"]},"sources":[{"title":"NCCIH: Qigong: What You Need To Know","url":"https://www.nccih.nih.gov/health/qigong-what-you-need-to-know"},{"title":"Zou et al., Systematic review and meta-analysis of Baduanjin RCTs (PMC5359459)","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5359459/"}]},"ganbanyoku":{"id":"ganbanyoku","name":{"ja":"岩盤浴","en":"Ganban-yoku (hot-stone bed bathing)"},"type":"heat","groups":["japan"],"symptoms":["疲労","筋肉のこわばり","冷え性","ストレス・不安"],"related":["stiff"],"evidence_level":"C","evidence_verified":true,"caution":false,"origin":{"ja":"日本","en":"Japan"},"tradition":{"ja":"日本の温熱施設文化","en":"Japanese heated-facility culture"},"region":{"ja":"日本","en":"Japan"},"what":{"ja":"温めた石の上に寝て発汗する温熱。サウナより低めの温度で長く温まる形態が多い。","en":"A heat practice of lying on warmed stone and sweating. The form is often a lower temperature than a sauna, for a longer time."},"how":{"ja":["施設の案内と制限時間を守る。水分を取る。","体調が悪ければすぐ終了。","飲酒後は行わない。"],"en":["Follow the facility’s guidance and time limits. Take water.","Finish at once if you feel unwell.","Do not do this after drinking alcohol."]},"evidence_note":{"ja":"岩盤浴固有の大規模RCTは少ない。温熱・発汗としてはサウナ研究が参考になるが、同一ではない。","en":"Large RCTs unique to ganban-yoku are few. As heat and sweating, sauna research is a reference, but it is not the same practice."},"safety":{"ja":"脱水、のぼせ、低温やけど（感覚低下）。","en":"Dehydration, overheating, and low-temperature burns (when sensation is reduced)."},"contra":{"ja":["不安定な心疾患","妊娠中の高温曝露","感覚障害","飲酒後"],"en":["Unstable heart disease","High-heat exposure in pregnancy","Reduced sensation","After drinking alcohol"]},"sources":[{"title":"Hussain & Cohen, 2018, systematic review of dry sauna (PMC5941775)","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5941775/"}]},"koryo-sooji":{"id":"koryo-sooji","name":{"ja":"手指鍼のセルフ刺激（高麗手指）","en":"Self Koryo Sooji (Korean hand therapy) stimulation"},"type":"manual","groups":["korea"],"symptoms":["頭痛","不眠","ストレス・不安","吐き気"],"related":["headache"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"高麗手指鍼 / 고려수지침","origin":{"ja":"韓国","en":"Korea"},"tradition":{"ja":"柳泰佑らによる高麗手指鍼","en":"Koryo hand acupuncture, associated with Tae-Woo Yoo and others"},"region":{"ja":"韓国","en":"Korea"},"what":{"ja":"手の特定部位が全身に対応するという韓国で発展した微鍼・指圧の体系。セルフでは主に指圧や小さなシールにとどめるべきで、自己で鍼を刺すのは勧めない。","en":"A system of fine needling and acupressure developed in Korea, based on the idea that specific areas of the hand correspond to the whole body. For self-care, it should stay mainly with acupressure or small stickers; needling yourself is not advised."},"how":{"ja":["地図を鵜呑みにせず、手を優しく揉む・押す程度にする。","自分で鍼を刺入しない。","効果が不明でも医療受診を遅らせない。"],"en":["Do not take a correspondence map at face value; keep to gently rubbing or pressing the hand.","Do not insert needles yourself.","Do not delay medical care when the outcome is unclear."]},"evidence_note":{"ja":"一部の症状で臨床研究があるが、質はまちまちで、対応図の妥当性は確立していない。セルフ鍼は感染リスク。","en":"There is clinical research on some symptoms, but quality varies, and the validity of correspondence charts has not been established. Self-needling carries an infection risk."},"safety":{"ja":"自己刺鍼は感染・折鍼のリスク。出典は鍼一般の安全性。","en":"Self-needling carries risks of infection and of a broken needle. The sources concern the safety of acupuncture in general."},"contra":{"ja":["自己での刺鍼","手の感染創"],"en":["Needling yourself","An infected wound on the hand"]},"sources":[{"title":"NCCIH: Acupuncture: What You Need To Know","url":"https://www.nccih.nih.gov/health/acupuncture-what-you-need-to-know"}]},"shiatsu-self":{"id":"shiatsu-self","name":{"ja":"指圧・セルフマッサージ","en":"Self-shiatsu / self-massage"},"type":"manual","groups":["japan"],"symptoms":["肩こり","首の痛み","腰痛","疲労","ストレス・不安","頭痛","筋肉のこわばり"],"related":["katakori","neckpain","lowbackpain","headache","stiff"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"指圧","origin":{"ja":"日本","en":"Japan"},"tradition":{"ja":"指圧（浪越らの体系化）・あん摩マッサージ指圧","en":"Shiatsu (systematised by Namikoshi and others) and anma–massage–shiatsu"},"region":{"ja":"日本","en":"Japan"},"what":{"ja":"指や手掌で筋肉や経穴を圧す、日本で体系化された手技のセルフ版。肩こり、疲労、リラックスに家庭でもよく行われる。","en":"A self-care form of a Japanese manual practice in which the fingers or palms press muscles or acupuncture points. It is often done at home for stiff shoulders, tiredness, and relaxation."},"how":{"ja":["痛みの強い部位を強く押し続けない。気持ちよい圧から始める。","肩なら僧帽筋をつまむ、首の付け根を親指で緩める、など短時間で行う。","呼吸を止めない。圧したらゆっくり離す。","しびれ、急な強い痛み、腫れがあるときは中止して専門家へ。"],"en":["Do not keep pressing hard on a very painful area. Start with a pressure that feels comfortable.","For the shoulders, for example, briefly knead the trapezius or ease the base of the neck with the thumb.","Do not hold your breath. After pressing, release slowly.","Stop and see a professional if there is numbness, a sudden sharp pain, or swelling."]},"evidence_note":{"ja":"施術者によるマッサージは腰痛などで短期的な痛みの改善が報告されるが、根拠の質は低〜中程度。セルフ指圧に限定した質の高い試験は少ない。耳や手首など特定のツボ押しは別項目。","en":"Massage by a practitioner has reports of short-term changes in pain, including in low back pain, but the quality of the evidence is low to moderate. High-quality trials limited to self-shiatsu are few. Pressing specific points on the ear or wrist is covered in other entries."},"safety":{"ja":"強い圧迫は内出血や神経刺激の原因になる。血栓、腫瘍、炎症部は避ける。","en":"Strong pressure can cause bruising or nerve irritation. Avoid blood clots, tumours, and inflamed areas."},"contra":{"ja":["原因不明の腫れや急な痛み","血栓が疑われる下肢","骨折・急性外傷直後","皮膚感染や開放創"],"en":["Unexplained swelling or sudden pain","A lower limb in which a blood clot is suspected","Right after a fracture or an acute injury","A skin infection or an open wound"]},"sources":[{"title":"NCCIH: Massage Therapy: What You Need To Know","url":"https://www.nccih.nih.gov/health/massage-therapy-what-you-need-to-know"},{"title":"NCCIH: Low-Back Pain and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/low-back-pain-and-complementary-health-approaches-what-you-need-to-know"}]},"tuina-self":{"id":"tuina-self","name":{"ja":"推拿のセルフマッサージ","en":"Self-tuina massage"},"type":"manual","groups":["china"],"symptoms":["肩こり","便秘・胃腸","疲労","腰痛","頭痛"],"related":["katakori","lowbackpain","headache"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"推拿","origin":{"ja":"中国","en":"China"},"tradition":{"ja":"中医の手技療法のセルフ版","en":"A self-care form of Chinese manual therapy"},"region":{"ja":"中国","en":"China"},"what":{"ja":"按・揉・推などの手技で経絡や筋肉を整える中国の手技の、家庭でできる範囲。肩、腹、足などが対象になりやすい。","en":"The home-practice range of a Chinese manual method that uses pressing, kneading, pushing, and similar techniques to organise meridians and muscles. The shoulders, abdomen, and feet are common areas."},"how":{"ja":["オイルやクリームを使い、皮膚を傷めない。","腹部は食後すぐを避け、時計回りに穏やかに。","強い痛み、しびれ、腫れがある部位は自分で強くいじらない。"],"en":["Use oil or cream, and do not injure the skin.","Avoid the abdomen just after a meal; work gently in a clockwise direction.","Do not work strongly on your own on an area with severe pain, numbness, or swelling."]},"evidence_note":{"ja":"施術者によるマッサージ研究はあっても、セルフ推拿に特化した質の高い根拠は限られる。","en":"There is research on massage by a practitioner, but high-quality evidence specific to self-tuina is limited."},"safety":{"ja":"腹部の強いマッサージは避けるべき疾患がある（急性腹症など）。","en":"There are conditions in which strong abdominal massage should be avoided (for example an acute abdomen)."},"contra":{"ja":["急性腹症の疑い","血栓疑い","腫瘍部位、感染、外傷直後"],"en":["A suspected acute abdomen","A suspected blood clot","A tumour site, an infection, or right after an injury"]},"sources":[{"title":"NCCIH: Massage Therapy: What You Need To Know","url":"https://www.nccih.nih.gov/health/massage-therapy-what-you-need-to-know"},{"title":"NCCIH: Traditional Chinese Medicine: What You Need To Know","url":"https://www.nccih.nih.gov/health/traditional-chinese-medicine-what-you-need-to-know"}]},"yijinjing":{"id":"yijinjing","name":{"ja":"易筋経","en":"Yijinjing"},"type":"move","groups":["china"],"symptoms":["筋肉のこわばり","姿勢","疲労","腰痛"],"related":["stiff","posture","lowbackpain"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"易筋經 / 易筋经","origin":{"ja":"中国","en":"China"},"tradition":{"ja":"気功・少林系統の功法","en":"A qigong form in the Shaolin family"},"region":{"ja":"中国","en":"China"},"what":{"ja":"筋と腱を伸ばし整える、とされる伝統功法。比較的しっかりした伸展と姿勢保持を含む。","en":"A traditional form described as extending and organising the muscles and tendons. It includes fairly firm stretching and holding of postures."},"how":{"ja":["柔軟性に自信がない人は、まず八段錦などより穏やかな功法から。","指導者のもとで型と呼吸を学ぶ。","痛みを我慢して伸ばし切らない。"],"en":["If you are not confident in flexibility, start with a gentler form such as Baduanjin.","Learn the form and the breath with a teacher.","Do not stretch to the end by enduring pain."]},"evidence_note":{"ja":"易筋経のRCTは存在するが、八段錦ほどレビューが厚くない。気功全般の根拠に含めて理解する。","en":"RCTs of Yijinjing exist, but reviews are not as thick as for Baduanjin. Understand it within the evidence on qigong in general."},"safety":{"ja":"過伸展、持病のある関節への負荷。","en":"Over-extension, and load on a joint with a health condition."},"contra":{"ja":["急性腰痛・関節炎増悪","重度の骨粗鬆症での強い屈曲・ねじり"],"en":["Acute low back pain or a flare of arthritis","Strong flexion or twisting in severe osteoporosis"]},"sources":[{"title":"NCCIH: Qigong: What You Need To Know","url":"https://www.nccih.nih.gov/health/qigong-what-you-need-to-know"}]},"shinrin-yoku":{"id":"shinrin-yoku","name":{"ja":"森林浴","en":"Forest bathing (shinrin-yoku)"},"type":"mind","groups":["japan"],"symptoms":["ストレス・不安","疲労","血圧","集中・認知","不眠"],"related":[],"evidence_level":"C","evidence_verified":true,"caution":false,"origin":{"ja":"日本","en":"Japan"},"tradition":{"ja":"1980年代に日本で提唱された自然療法的実践","en":"A nature-based practice proposed in Japan in the 1980s"},"region":{"ja":"日本","en":"Japan"},"what":{"ja":"森の中を歩きながら、見る・聞く・嗅ぐ・触れるなど五感で自然に浸る実践。治療行為というより、ストレス低減と回復を目的にする。","en":"A practice of walking in a forest and immersing the senses — seeing, hearing, smelling, touching. It is aimed at lowering stress and supporting recovery, rather than as a medical treatment."},"how":{"ja":["安全な遊歩道を選ぶ。目的は速さや距離ではない。","20分〜2時間程度、途中で立ち止まり五感を使う。","一人で険しい山に入らない。天候と持病に合わせる。"],"en":["Choose a safe walking path. Speed and distance are not the aim.","For about 20 minutes to 2 hours, stop along the way and use the senses.","Do not go alone into difficult mountains. Match the weather and your health conditions."]},"evidence_note":{"ja":"系統的レビューやスコーピングレビューで、血圧・心拍、気分、ストレス指標の改善が報告される。ただし研究の質や対照条件に限界があり、長期効果や疾患治療としての根拠はまだ弱い。","en":"Systematic and scoping reviews have reported changes in blood pressure, heart rate, mood, and stress measures. Study quality and control conditions have limits, and evidence for long-term effects or for treating disease is still weak."},"safety":{"ja":"遭難、アレルギー（花粉・ハチ）、ダニ、熱中症、心血管イベントに注意。","en":"Watch for getting lost, allergies (pollen, bees), ticks, heat illness, and cardiovascular events."},"contra":{"ja":["不安定な心疾患で医師から運動制限があるとき","重度の花粉症・アナフィラキシーのリスクが管理できないとき"],"en":["Unstable heart disease with a physician’s limit on activity","When a severe hay-fever or anaphylaxis risk cannot be managed"]},"sources":[{"title":"Medical empirical research on forest bathing (Shinrin-yoku): a systematic review (PubMed 31787069)","url":"https://pubmed.ncbi.nlm.nih.gov/31787069/"},{"title":"Shinrin-Yoku scoping review, 2024 (PMC10901062)","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC10901062/"}],"types_extra":["lifestyle"]},"contrast-bath":{"id":"contrast-bath","name":{"ja":"温冷交代浴","en":"Contrast baths"},"type":"heat","groups":["europe","japan"],"symptoms":["疲労","足の冷え・むくみ","足首・足の痛み","筋肉のこわばり"],"related":["stiff"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"Contrast bath / 温冷交代浴","origin":{"ja":"欧州・日本など","en":"Europe, Japan, and elsewhere"},"tradition":{"ja":"水治療法・スポーツ現場","en":"Hydrotherapy and sports settings"},"region":{"ja":"欧州・日本など","en":"Europe, Japan, and elsewhere"},"what":{"ja":"温かい湯と冷たい水を交互に使う方法。手足の疲労やむくみ、スポーツ後のケアで用いられる。全身の交代シャワーもある。","en":"A method of alternating warm water and cold water. It is used for tired or puffy limbs and in after-sport care. There is also a whole-body contrast shower."},"how":{"ja":["手足なら、温湯（目安38〜40℃）に数分、冷水に1分前後を数回繰り返す。","最後は目的に応じて温・冷のどちらかで終える（現場の指導に従う）。","心臓に負担の大きい全身の極端な交代は、慣れていない人が一人で行わない。","傷や感覚障害のある部位には使わない。"],"en":["For the hands or feet, alternate a few minutes in warm water (around 38–40°C as a guide) with about a minute in cold water, several times.","Finish with warm or cold water according to the aim (follow guidance in the setting).","Extreme whole-body contrasts that heavily load the heart should not be done alone by someone unused to them.","Do not use this on a wound or an area with reduced sensation."]},"evidence_note":{"ja":"系統的レビューでは、皮膚温や表層の血流変化は示されやすいが、機能回復や痛みに対する効果は限定的。スポーツ現場での慣行が先行している。","en":"Systematic reviews more readily show changes in skin temperature and surface blood flow, while findings on function and pain are limited. Use in sports settings has often come first."},"safety":{"ja":"急な温度差は循環器に負担。めまいが出たら中止。","en":"Sudden temperature changes load the circulation. Stop if you feel dizzy."},"contra":{"ja":["不安定な心疾患、重い高血圧","感覚障害、開放創、血栓が疑われるとき"],"en":["Unstable heart disease or severe high blood pressure","Reduced sensation, an open wound, or when a blood clot is suspected"]},"sources":[{"title":"A systematic review of the effectiveness of contrast baths (PubMed 18945584)","url":"https://pubmed.ncbi.nlm.nih.gov/18945584/"}]},"zhan-zhuang":{"id":"zhan-zhuang","name":{"ja":"站桩（立禅）","en":"Zhan zhuang (standing meditation)"},"type":"move","groups":["china"],"symptoms":["姿勢","集中・認知","ストレス・不安","疲労"],"related":["posture"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"站桩","origin":{"ja":"中国","en":"China"},"tradition":{"ja":"気功・内家拳の基礎","en":"A foundation of qigong and internal martial arts"},"region":{"ja":"中国","en":"China"},"what":{"ja":"一定の姿勢で立ち、力を入れすぎず保持する静的な修練。集中と下肢耐力を養うとされる。","en":"Still training of standing in a set posture and holding it without excess effort. It is described as building focus and lower-limb endurance."},"how":{"ja":["最初は1〜3分、膝を軽く緩め、肩の力を抜く。","痛みやしびれ、めまいがあればすぐに崩して歩く。","長時間の我慢は目的ではない。"],"en":["Start with 1 to 3 minutes, with the knees slightly soft and the shoulders relaxed.","If there is pain, numbness, or dizziness, come out of the posture at once and walk.","Enduring a long time is not the aim."]},"evidence_note":{"ja":"気功研究の一部に含まれるが、站桩単独の質の高いSRは限られる。","en":"It is included in some qigong research, but high-quality systematic reviews of zhan zhuang alone are limited."},"safety":{"ja":"立ちくらみ、膝の過負荷、長時間の不動。","en":"Light-headedness on standing, overload of the knee, and long immobility."},"contra":{"ja":["失神しやすい人","重度の膝OAで立位保持が困難なとき","不安定な心疾患"],"en":["People who faint easily","When standing cannot be held because of severe knee osteoarthritis","Unstable heart disease"]},"sources":[{"title":"NCCIH: Qigong: What You Need To Know","url":"https://www.nccih.nih.gov/health/qigong-what-you-need-to-know"}],"types_extra":["mind"]},"green-tea":{"id":"green-tea","name":{"ja":"緑茶","en":"Green tea"},"type":"herb","groups":["east_asia"],"symptoms":["集中・認知","疲労","便秘・胃腸"],"related":[],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"緑茶 / 綠茶","origin":{"ja":"中国・日本","en":"China and Japan"},"tradition":{"ja":"東アジアの茶の文化","en":"East Asian tea culture"},"region":{"ja":"東アジア","en":"East Asia"},"what":{"ja":"蒸したり炒ったりした茶葉の煎茶。日常飲料として世界的に研究対象になっている。カフェインを含む。","en":"An infusion of tea leaves that have been steamed or pan-fired. As an everyday drink it is widely studied around the world. It contains caffeine."},"how":{"ja":["食事のあいだや午後に、適量の茶として飲む。","寝る直前の濃い茶は不眠の原因になりうる。","健康効果を狙った濃縮エキスは飲料とは別に考え、医師に相談する。"],"en":["Drink a moderate amount as tea, with meals or in the afternoon.","Strong tea just before bed can contribute to sleeplessness.","Treat concentrated extracts aimed at a health outcome as distinct from a drink, and consult a physician."]},"evidence_note":{"ja":"緑茶飲料の習慣と生活習慣病との観察研究は多い。抽出物の肝障害報告がある。特定症状の治療薬ではない。NCCIHが安全性と研究状況をまとめている。","en":"There are many observational studies of habitual green-tea drinking and lifestyle-related disease. Liver injury has been reported with extracts. It is not a medicine for a specific symptom. NCCIH summarises safety and the state of the research."},"safety":{"ja":"カフェイン感受性、不眠、胃のむかつき。緑茶抽出物（サプリ）は肝障害のリスクが報告されている。","en":"Caffeine sensitivity, sleeplessness, and stomach unease. Liver injury has been reported with green-tea extracts (supplements)."},"contra":{"ja":["カフェインを避けるべき人","肝疾患のある人の濃縮エキス","一部の薬剤との相互作用（相談）"],"en":["People who should avoid caffeine","Concentrated extracts in people with liver disease","Interactions with some medicines (consult a professional)"]},"sources":[{"title":"NCCIH: Green Tea","url":"https://www.nccih.nih.gov/health/green-tea"}]},"auricular-self":{"id":"auricular-self","name":{"ja":"耳ツボ押し・耳介セルフケア","en":"Auricular self-acupressure"},"type":"manual","groups":["east_asia"],"symptoms":["不眠","ストレス・不安","頭痛","疲労"],"related":["headache"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"耳穴 / auricular acupressure","origin":{"ja":"中国（欧米でも補助的に普及）","en":"China (also used as an adjunct in Europe and North America)"},"tradition":{"ja":"耳鍼・耳穴療法のセルフ版","en":"A self-care form of ear acupuncture / auricular point therapy"},"region":{"ja":"東アジア","en":"East Asia"},"what":{"ja":"耳介の特定部位を指やシール（神門など）で刺激する方法。不眠、不安、痛みの補助として用いられる。","en":"A method of stimulating specific parts of the ear with a finger or a seed/sticker (for example Shenmen). It is used as an adjunct for sleeplessness, unease, and pain."},"how":{"ja":["清潔な指で耳全体をやさしく揉み、気になる一点を数秒押す。","市販の耳ツボシールを使う場合は説明書を守り、皮膚を傷めない。","感染や傷のある耳には使わない。"],"en":["With a clean finger, gently rub the whole ear and press a point of interest for a few seconds.","If you use a commercial ear sticker, follow the instructions and do not injure the skin.","Do not use this on an infected or wounded ear."]},"evidence_note":{"ja":"耳鍼・耳穴は不眠などでレビューがあるが、研究の質は低く、NCCIHやVA/DoDも推奨の根拠は限定的とする。セルフ押しはさらに根拠が薄い。","en":"There are reviews of ear acupuncture and auricular points, including for sleeplessness, but study quality is low, and NCCIH and VA/DoD also describe the basis for recommending it as limited. Self-pressing has even thinner support."},"safety":{"ja":"金属アレルギー、軟骨感染に注意。シールの貼りすぎで皮膚炎が起きることがある。","en":"Watch for metal allergy and cartilage infection. Overuse of stickers can cause dermatitis."},"contra":{"ja":["耳の感染・傷","重度の皮膚アレルギー"],"en":["An infection or wound of the ear","A severe skin allergy"]},"sources":[{"title":"NCCIH: Sleep Disorders and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/sleep-disorders-and-complementary-health-approaches"},{"title":"NCCIH: Acupuncture: What You Need To Know","url":"https://www.nccih.nih.gov/health/acupuncture-what-you-need-to-know"}]},"tsubo-jianjing":{"id":"tsubo-jianjing","name":{"ja":"肩井のツボ押し","en":"Self-acupressure at Jianjing (GB21)"},"type":"manual","groups":["east_asia"],"symptoms":["肩こり","首の痛み","頭痛","ストレス・不安"],"related":["katakori","neckpain","headache"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"肩井（けんせい）","origin":{"ja":"中国・日本","en":"China and Japan"},"tradition":{"ja":"経穴のセルフケア","en":"Self-care at acupuncture points"},"region":{"ja":"東アジア","en":"East Asia"},"what":{"ja":"首と肩の境、肩のいちばん高いあたりの経穴。肩こりに日常的に押されやすい。","en":"A point at the border of the neck and shoulder, around the highest part of the shoulder. It is often pressed in daily life for stiff shoulders."},"how":{"ja":["反対の中指で、肩の山頂あたりの凝りを穏やかに押すか、つまむ。","息を止めず、10〜20秒を数回。","妊娠中は強く刺激しない（伝統的に禁穴）。"],"en":["With the opposite middle finger, gently press or pinch the tight area around the top of the shoulder.","For 10 to 20 seconds, several times, without holding the breath.","Do not stimulate strongly in pregnancy (traditionally a forbidden point)."]},"evidence_note":{"ja":"肩こりへのセルフマッサージ全般の延長。肩井に限定した質の高い試験は少ない。","en":"This sits in the wider practice of self-massage for stiff shoulders. High-quality trials limited to Jianjing are few."},"safety":{"ja":"急な片側の首肩痛、しびれ、めまいがあるときは押さず受診。妊娠中は避ける。","en":"If there is sudden one-sided neck or shoulder pain, numbness, or dizziness, do not press; seek care. Avoid in pregnancy."},"contra":{"ja":["妊娠中","急性の神経症状","鎖骨付近の外傷"],"en":["Pregnancy","Acute nerve symptoms","Trauma near the collarbone"]},"sources":[{"title":"NCCIH: Massage Therapy: What You Need To Know","url":"https://www.nccih.nih.gov/health/massage-therapy-what-you-need-to-know"}]},"tongue-scraping":{"id":"tongue-scraping","name":{"ja":"舌磨き（ジフワ・プラサーダナ）","en":"Tongue scraping (jihwa prasadana)"},"type":"lifestyle","groups":["india"],"symptoms":["口腔ケア"],"related":[],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"जिह्वा प्रसाधन","origin":{"ja":"インド","en":"India"},"tradition":{"ja":"アーユルヴェーダの日常法","en":"An Ayurvedic daily method"},"region":{"ja":"インド","en":"India"},"what":{"ja":"舌の表面の苔を専用スクレーパーやスプーンでやさしく取る習慣。口臭や口腔衛生の補助として現代でも行われる。","en":"The habit of gently taking the coating from the surface of the tongue with a dedicated scraper or a spoon. It is also used today as an adjunct for breath and mouth hygiene."},"how":{"ja":["朝、柔らかいスクレーパーで舌の奥から手前へ数回。強く削らない。","器具を清潔にする。","歯磨きの代わりにしない。"],"en":["In the morning, with a soft scraper, draw from the back of the tongue toward the front several times. Do not scrape hard.","Keep the tool clean.","Do not use it in place of brushing."]},"evidence_note":{"ja":"舌清掃は口臭物質の減少に関する歯科研究がある。全身のデトックス効果は示されていない。","en":"There is dental research on tongue cleaning reducing substances involved in bad breath. A whole-body “detox” effect has not been shown."},"safety":{"ja":"舌を傷つけて出血させない。嘔吐反射に注意。","en":"Do not injure the tongue enough to bleed. Watch for a gag reflex."},"contra":{"ja":["口腔内の傷、出血傾向で出血が止まらないとき"],"en":["A wound in the mouth, or a bleeding tendency in which bleeding will not stop"]},"sources":[{"title":"NCCIH: Ayurvedic Medicine: In Depth","url":"https://www.nccih.nih.gov/health/ayurvedic-medicine-in-depth"}]},"guided-imagery":{"id":"guided-imagery","name":{"ja":"誘導イメージ法","en":"Guided imagery"},"type":"mind","groups":["modern"],"symptoms":["ストレス・不安","不眠","頭痛"],"related":["headache"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"guided imagery","origin":{"ja":"現代の臨床心理・看護","en":"Contemporary clinical psychology and nursing"},"tradition":{"ja":"リラクセーション技法","en":"A relaxation method"},"region":{"ja":"現代・世界的","en":"Modern and worldwide"},"what":{"ja":"安全で落ち着ける場面を、感覚を伴って思い描く方法。録音誘導でも行える。","en":"A method of picturing a safe, settling scene with the senses. It can also be done with a recorded guide."},"how":{"ja":["静かな場所で、信頼できる誘導音声を使う。","つらい記憶が浮かぶ誘導は使わない。","10分程度から。"],"en":["In a quiet place, use a reliable guided recording.","Do not use a guide that brings up painful memories.","Start from about ten minutes."]},"evidence_note":{"ja":"NCCIHのリラクセーション技法に含まれる。睡眠や不安の補助として小さな研究がある。","en":"It is included among NCCIH relaxation methods. There are small studies as an adjunct for sleep and unease."},"safety":{"ja":"トラウマのフラッシュバック。","en":"Trauma flashbacks."},"contra":{"ja":["強い解離症状では専門家の枠組みで"],"en":["In strong dissociative symptoms, only within a professional framework"]},"sources":[{"title":"NCCIH: Relaxation Techniques: What You Need To Know","url":"https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know"},{"title":"NCCIH: Sleep Disorders and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/sleep-disorders-and-complementary-health-approaches"}]},"tsubo-zusanli":{"id":"tsubo-zusanli","name":{"ja":"足三里のツボ押し","en":"Self-acupressure at Zusanli (ST36)"},"type":"manual","groups":["east_asia"],"symptoms":["便秘・胃腸","疲労","膝痛","免疫"],"related":["kneeoa"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"足三里（あしさんり）","origin":{"ja":"中国・日本","en":"China and Japan"},"tradition":{"ja":"経穴のセルフケア","en":"Self-care at acupuncture points"},"region":{"ja":"東アジア","en":"East Asia"},"what":{"ja":"膝の外側の稍した、すねの外側の経穴。胃腸の不調、疲労、養生のツボとして非常によく知られる。","en":"A point on the outer lower leg, a little below the outer side of the knee. It is very widely known as a point for digestive discomfort, tiredness, and general self-care."},"how":{"ja":["膝の皿の下外側のくぼみから、指4本分下あたりを探す。","親指で痛気持ちよい強さに押す。左右行う。","毎日短時間でもよい。"],"en":["Look about four finger-widths below the hollow just under the outer edge of the kneecap.","Press with the thumb at a bearable, not harsh, strength. Do both sides.","A short time each day is also used."]},"evidence_note":{"ja":"足三里は鍼研究で頻用されるが、セルフ指圧だけ、免疫や疲労への効果を確立した根拠は限られる。","en":"Zusanli is often used in acupuncture research, but evidence that self-pressing alone has a settled effect on immunity or tiredness is limited."},"safety":{"ja":"膝の急性外傷や腫れがあるときは避ける。","en":"Avoid this when there is an acute knee injury or swelling."},"contra":{"ja":["膝周辺の急性炎症・感染","深い静脈血栓が疑われる下腿"],"en":["Acute inflammation or infection around the knee","A lower leg in which a deep-vein clot is suspected"]},"sources":[{"title":"NCCIH: Acupuncture: What You Need To Know","url":"https://www.nccih.nih.gov/health/acupuncture-what-you-need-to-know"},{"title":"NCCIH: Traditional Chinese Medicine: What You Need To Know","url":"https://www.nccih.nih.gov/health/traditional-chinese-medicine-what-you-need-to-know"}]},"ashiyubi-undo":{"id":"ashiyubi-undo","name":{"ja":"足指の運動","en":"Toe mobility and foot-intrinsic exercises"},"type":"move","groups":["modern","japan"],"symptoms":["足首・足の痛み","バランス・転倒予防","姿勢","足の冷え・むくみ"],"related":["balance","posture"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"足指体操","origin":{"ja":"現代理学療法（日本でも伝統的な足指ケアと重なる）","en":"Contemporary physiotherapy (it also overlaps with traditional toe care in Japan)"},"tradition":{"ja":"理学療法・足部セルフケア","en":"Physiotherapy and foot self-care"},"region":{"ja":"現代・日本","en":"Modern and Japan"},"what":{"ja":"足指を開く・曲げる、タオルをたぐる、短い足（ショートフット）など、足の内在筋と可動性を保つ運動。このサイトの動画の起点でもある。","en":"Exercises that keep the intrinsic foot muscles and mobility, such as opening and bending the toes, gathering a towel, and a short-foot exercise. This is also a starting point for the video section of this site."},"how":{"ja":["座位で足指をゆっくり開閉する。痛みの範囲で行う。","タオルギャザーや、土踏まずを軽く上げる練習を短時間。","外反母趾の急性炎症や傷があるときは控える。"],"en":["Sit and slowly open and close the toes, within a pain-free range.","Briefly practise towel gathering, or lightly lifting the arch.","Hold back when there is acute inflammation of a bunion, or a wound."]},"evidence_note":{"ja":"足部内在筋トレーニングや足指運動は、転倒予防や足部機能の研究が散見されるが、種目や対象が多様。一般的な運動指導の一部としては合理的。","en":"There are scattered studies of intrinsic foot-muscle training and toe exercises for fall prevention and foot function, but the tasks and groups studied vary. As part of general movement advice it is reasonable."},"safety":{"ja":"足の傷、痛風急性期、術後指示に従う。","en":"Follow advice for a foot wound, an acute gout flare, or the period after surgery."},"contra":{"ja":["足潰瘍、急性炎症","術後の運動制限期間"],"en":["A foot ulcer or acute inflammation","A period of restricted movement after surgery"]},"sources":[{"title":"Cochrane: Exercise for preventing falls in older people living in the community","url":"https://www.cochrane.org/evidence/CD012424_exercise-preventing-falls-older-people-living-community"}]},"ashiura-momi":{"id":"ashiura-momi","name":{"ja":"足裏もみ","en":"Self foot massage"},"type":"manual","groups":["japan"],"symptoms":["疲労","足の冷え・むくみ","不眠","ストレス・不安"],"related":[],"evidence_level":"C","evidence_verified":true,"caution":false,"origin":{"ja":"日本ほか（世界的な民間習慣）","en":"Japan and elsewhere (a folk custom in many places)"},"tradition":{"ja":"民間の手技・反射区の簡易版","en":"Folk manual care, and a simple form of reflex-zone ideas"},"region":{"ja":"日本ほか","en":"Japan and elsewhere"},"what":{"ja":"足裏全体を親指や棒で揉むセルフケア。疲労、冷え、睡眠前のリラックスに用いられる。経穴の湧泉や、反射区の考え方と重なることもある。","en":"Self-care of rubbing the whole sole with a thumb or a stick. It is used for tiredness, cold feet, and winding down before sleep. It can overlap with the Yongquan point or with reflex-zone ideas."},"how":{"ja":["クリームや油を少量つけ、土踏まずから指の付け根までまんべんなく。","痛みが強すぎる点は長く押し続けない。","就寝前に行うと習慣化しやすい。"],"en":["Use a little cream or oil, and work evenly from the arch to the base of the toes.","Do not keep pressing a point that is too painful.","Doing this before sleep can make it easier to keep as a habit."]},"evidence_note":{"ja":"足部マッサージやリフレクソロジーの試験はあるが、質は低く、特定臓器の「反射区」の妥当性は示されていない。リラクセーションとしてはありうる。","en":"There are trials of foot massage and reflexology, but quality is low, and the validity of “reflex zones” for specific organs has not been shown. As a relaxation habit it can be reasonable."},"safety":{"ja":"糖尿病の足、傷、痛風急性期は避けるか専門家に相談。","en":"Avoid, or consult a professional, for a diabetic foot, a wound, or an acute gout flare."},"contra":{"ja":["足潰瘍、感染","糖尿病性神経障害での強い刺激や熱","深部静脈血栓の疑い"],"en":["A foot ulcer or infection","Strong stimulation or heat in diabetic neuropathy","A suspected deep-vein clot"]},"sources":[{"title":"NCCIH: Massage Therapy: What You Need To Know","url":"https://www.nccih.nih.gov/health/massage-therapy-what-you-need-to-know"}]},"foot-reflexology":{"id":"foot-reflexology","name":{"ja":"足裏反射区（リフレクソロジー）","en":"Foot reflexology (self)"},"type":"manual","groups":["multiple"],"symptoms":["疲労","ストレス・不安","不眠","足の冷え・むくみ"],"related":[],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"足部反射区","origin":{"ja":"近代に体系化（米国等）、中国・台湾でも普及","en":"Systematised in modern times (in the United States and elsewhere); also used in China and Taiwan"},"tradition":{"ja":"リフレクソロジー","en":"Reflexology"},"region":{"ja":"複合","en":"Several regions"},"what":{"ja":"足裏の特定部位が内臓に対応するという考え方に基づく施術・セルフもみ。リラクセーション目的で行われることが多い。","en":"A treatment or self-rub based on the idea that specific areas of the sole correspond to internal organs. It is often done for relaxation."},"how":{"ja":["足全体を優しく揉む範囲にとどめるのが安全。","「この点が肝臓」などと自己診断しない。","痛みの強い点を追い続けない。"],"en":["It is safer to stay within gently rubbing the whole foot.","Do not make a self-diagnosis such as “this point is the liver”.","Do not keep chasing a very painful point."]},"evidence_note":{"ja":"症状緩和の試験はあるが質は低く、臓器対応マップの妥当性は示されていない。足裏もみのリラクセーション効果と区別する。","en":"There are trials on easing symptoms, but quality is low, and the validity of organ-correspondence maps has not been shown. Distinguish this from the relaxing effect of rubbing the sole."},"safety":{"ja":"糖尿病の足、血栓疑いには行わない。重大疾患の受診を遅らせない。","en":"Do not do this on a diabetic foot or when a clot is suspected. Do not delay care for a serious condition."},"contra":{"ja":["足潰瘍、感染","DVT疑い","糖尿病性神経障害での強い刺激"],"en":["A foot ulcer or infection","A suspected deep-vein clot","Strong stimulation in diabetic neuropathy"]},"sources":[{"title":"NCCIH: Massage Therapy: What You Need To Know","url":"https://www.nccih.nih.gov/health/massage-therapy-what-you-need-to-know"}]},"tsubo-fengchi":{"id":"tsubo-fengchi","name":{"ja":"風池のツボ押し","en":"Self-acupressure at Fengchi (GB20)"},"type":"manual","groups":["east_asia"],"symptoms":["頭痛","首の痛み","風邪のひき始め","眼精疲労"],"related":["headache","neckpain"],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"風池（ふうち）","origin":{"ja":"中国・日本","en":"China and Japan"},"tradition":{"ja":"経穴のセルフケア","en":"Self-care at acupuncture points"},"region":{"ja":"東アジア","en":"East Asia"},"what":{"ja":"後頭部、首の付け根の外側のくぼみ。頭痛、首こり、風邪のひき始めに伝統的に用いられる。","en":"A hollow at the outer base of the skull, where the neck meets the head. It has traditionally been used for headache, a tight neck, and the early stage of a cold."},"how":{"ja":["両手の親指を、後髪の生え際の外側のくぼみに当て、前上方へ穏やかに押し上げる。","10〜20秒を数回。強く押し込まない。","めまいがしたらやめる。"],"en":["Place both thumbs in the hollows just outside the hairline at the back of the head, and press gently upward and forward.","For 10 to 20 seconds, several times. Do not push hard.","Stop if you feel dizzy."]},"evidence_note":{"ja":"緊張型頭痛への鍼の根拠（Cochrane）はあっても、風池のセルフ指圧単独の根拠は限られる。","en":"There is Cochrane evidence on acupuncture for tension-type headache, but evidence for self-pressing of Fengchi alone is limited."},"safety":{"ja":"椎骨動脈を意識し、首を強くひねりながら押さない。原因不明の頭痛は受診。","en":"Keep the vertebral arteries in mind and do not press while twisting the neck hard. Seek care for an unexplained headache."},"contra":{"ja":["急激で最悪の頭痛","首の外傷後","原因不明のめまい・神経症状"],"en":["A sudden, worst-ever headache","After a neck injury","Unexplained dizziness or nerve symptoms"]},"sources":[{"title":"Cochrane: Acupuncture for tension-type headache","url":"https://www.cochrane.org/evidence/CD007587_acupuncture-tension-type-headache"}]},"yojokun-kicho":{"id":"yojokun-kicho","name":{"ja":"養生訓の起居（無理をしない生活）","en":"Yojokun daily regimen (rest and moderation)"},"type":"lifestyle","groups":["japan"],"symptoms":["不眠","疲労","ストレス・不安"],"related":[],"evidence_level":"C","evidence_verified":true,"caution":false,"name_original":"起居の養生（『養生訓』）","origin":{"ja":"日本","en":"Japan"},"tradition":{"ja":"江戸時代の養生思想","en":"Edo-period yojo (health-preservation) thought"},"region":{"ja":"日本","en":"Japan"},"what":{"ja":"早寝早起き、過労を避け、心を穏やかに保つ、という益軒の生活指導。現代の睡眠衛生・ストレス管理と重なる部分がある。","en":"Ekiken’s daily counsel: going to bed and rising at regular hours, avoiding overwork, and keeping the mind calm. It overlaps in part with modern sleep hygiene and stress management."},"how":{"ja":["眠くなってから寝床に入り、起床時刻を大きく乱さない。","仕事や鍛錬も「度を越さない」。","怒りや心配を長引かせない工夫をする（散歩、入浴、対話など）。"],"en":["Get into bed when you feel sleepy, and do not greatly disrupt your waking time.","Do not take work or training “past a reasonable point”.","Find ways not to let anger or worry run on (for example a walk, a bath, or a conversation)."]},"evidence_note":{"ja":"規則的な睡眠と過労回避は現代の健康指導と一致するが、『養生訓』自体の介入研究はない。睡眠衛生の項目と併せて使う。","en":"Regular sleep and avoiding overwork align with modern health advice, but there is no intervention research on Yojokun itself. Use it together with the sleep-hygiene entry."},"safety":{"ja":"不眠が続くときは、養生だけでなく医療的評価を。","en":"If sleeplessness continues, seek a medical assessment, not only yojo counsel."},"sources":[{"title":"NCCIH: Sleep Disorders and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/sleep-disorders-and-complementary-health-approaches"}]},"eye-20-20-20":{"id":"eye-20-20-20","name":{"ja":"20-20-20ルール（眼の休憩）","en":"20-20-20 eye break rule"},"type":"lifestyle","groups":["modern"],"symptoms":["眼精疲労","頭痛","肩こり"],"related":["headache","katakori"],"evidence_level":"D","evidence_verified":false,"caution":false,"name_original":"20-20-20 rule","origin":{"ja":"現代の視覚衛生","en":"Contemporary visual hygiene"},"tradition":{"ja":"デジタル視覚疲労の予防指導","en":"Guidance for preventing digital eye strain"},"region":{"ja":"現代・世界的","en":"Modern and worldwide"},"what":{"ja":"画面作業中、20分ごとに20フィート（約6m）先を20秒見る、という目安。ドライアイや眼精疲労の予防習慣。","en":"A rule of thumb, during screen work, of looking 20 feet (about 6 m) away for 20 seconds every 20 minutes. A habit for preventing dry eyes and eye strain."},"how":{"ja":["タイマーを使い、定期的に遠くを見る。まばたきも意識する。","画面の位置と明るさを調整する。","急な視力低下や痛みは受診。"],"en":["Use a timer and look into the distance at regular intervals. Also notice blinking.","Adjust the position and brightness of the screen.","Seek care for a sudden drop in sight or for pain."]},"evidence_note":{"ja":"広く推奨される衛生だが、このルール自体の大規模RCTは限られる。まばたきや休憩の合理性はある。","en":"It is widely advised as hygiene, but large RCTs of this rule itself are limited. The rationale for blinking and taking breaks is reasonable."},"safety":{"ja":"目の痛み、光過敏、急な視野異常は眼科へ。","en":"Eye pain, light sensitivity, or a sudden visual-field change belong with an eye specialist."},"contra":{"ja":["急性の視力変化（自己ケアで様子を見すぎない）"],"en":["An acute change in sight (do not wait too long on self-care alone)"]}},"jujube-tea":{"id":"jujube-tea","name":{"ja":"なつめ茶（紅棗）","en":"Jujube (red date) tea"},"type":"herb","groups":["east_asia"],"symptoms":["不眠","疲労","便秘・胃腸"],"related":[],"evidence_level":"D","evidence_verified":false,"caution":false,"name_original":"紅棗 / なつめ","origin":{"ja":"中国・韓国など","en":"China, Korea, and elsewhere"},"tradition":{"ja":"東アジアの食養生","en":"East Asian food-based yojo"},"region":{"ja":"東アジア","en":"East Asia"},"what":{"ja":"乾燥したなつめを煎じた飲み物。気血を補い、安眠や胃腸を助ける、と伝統的に言われる。糖分を含む。","en":"A drink of dried jujube simmered in water. In the tradition it is said to support qi and blood, sleep, and the stomach and intestines. It contains sugar."},"how":{"ja":["乾燥なつめを洗って煎じるか、裂いて湯に入れる。","糖尿病や糖分制限がある人は量に注意。"],"en":["Wash dried jujubes and simmer them, or split them and add them to hot water.","People with diabetes or a sugar limit should take care with the amount."]},"evidence_note":{"ja":"伝統的使用が中心。睡眠や不安に関する予備的研究はあるが、結論は出ていない。","en":"Traditional use is central. There is preliminary research on sleep and unease, but no settled conclusion."},"safety":{"ja":"糖分。アレルギーはまれだが注意。","en":"Sugar. Allergy is uncommon but should be kept in mind."},"contra":{"ja":["なつめアレルギー","糖分制限が厳しいとき"],"en":["Jujube allergy","When the sugar limit is strict"]}},"yomogi-yu":{"id":"yomogi-yu","name":{"ja":"よもぎ湯","en":"Mugwort bath (yomogi-yu)"},"type":"heat","groups":["east_asia"],"symptoms":["冷え性","疲労","生理痛","足の冷え・むくみ"],"related":[],"evidence_level":"D","evidence_verified":true,"caution":false,"name_original":"よもぎ湯 / 艾草浴","origin":{"ja":"日本・朝鮮半島・中国","en":"Japan, the Korean peninsula, and China"},"tradition":{"ja":"東アジアの薬草浴","en":"East Asian herbal bathing"},"region":{"ja":"東アジア","en":"East Asia"},"what":{"ja":"よもぎ（艾）を煎じた湯に入る薬草浴。冷え、疲労、婦人の不調に民間で用いられてきた。よもぎ蒸しとは近いが、浴槽で行う形。","en":"A herbal bath of water in which mugwort (yomogi / ai) has been simmered. It has been used in folk practice for feeling cold, tiredness, and women’s discomfort. It is close to mugwort steaming, but done in a bathtub."},"how":{"ja":["食用・入浴用として信頼できるよもぎを袋に入れ、十分に煎じてから入浴する。","皮膚を試してから全身に使う（パッチテスト）。","妊娠中の高温の薬草浴は避ける。"],"en":["Place mugwort that is reliable for food or bathing use in a bag, simmer it thoroughly, then bathe.","Test the skin before using it on the whole body (a patch test).","Avoid a hot herbal bath in pregnancy."]},"evidence_note":{"ja":"よもぎ（mugwort）についてNCCIHは、有効性・安全性の根拠が不十分としている。キク科アレルギーの原因にもなる。","en":"NCCIH states that evidence on the usefulness and safety of mugwort is insufficient. It can also cause an Asteraceae (daisy family) allergy."},"safety":{"ja":"キク科アレルギー、光線過敏、妊娠中の使用はリスク。野草の誤認に注意。","en":"Asteraceae allergy, photosensitivity, and use in pregnancy carry risks. Watch for misidentifying wild plants."},"contra":{"ja":["キク科アレルギー","妊娠中","皮膚のバリアが著しく弱いとき"],"en":["An Asteraceae allergy","Pregnancy","When the skin barrier is markedly weak"]},"sources":[{"title":"NCCIH: Mugwort","url":"https://www.nccih.nih.gov/health/mugwort"}],"types_extra":["herb"]},"yomogi-mushi":{"id":"yomogi-mushi","name":{"ja":"よもぎ蒸し","en":"Mugwort steam (yomogi-mushi / ssenaegjil-type)"},"type":"heat","groups":["korea","japan"],"symptoms":["冷え性","生理痛","疲労","足の冷え・むくみ"],"related":[],"evidence_level":"D","evidence_verified":true,"caution":false,"origin":{"ja":"朝鮮半島（日本でも普及）","en":"The Korean peninsula (also used in Japan)"},"tradition":{"ja":"韓国の民間温熱・日本でも店舗化","en":"Korean folk heat practice, also offered in shops in Japan"},"region":{"ja":"韓国・日本","en":"Korea and Japan"},"what":{"ja":"よもぎを煮出した蒸気を下半身に当てる温熱。婦人の冷えや疲労を目的に店舗で提供されることが多い。家庭での密閉・高温はやけどや体調悪化のリスクがある。","en":"A heat practice in which steam from simmered mugwort is directed at the lower body. It is often offered in shops for women’s coldness or tiredness. A sealed, high-heat setup at home carries risks of burns and of feeling unwell."},"how":{"ja":["初回は資格や衛生管理のしっかりした店舗で、短時間から。","熱すぎる、めまい、腹痛があればすぐ中止。","妊娠中は行わない。家庭で密閉箱を自作して高温にするのは勧めない。"],"en":["For a first session, use a shop with clear qualifications and hygiene, and start with a short time.","Stop at once if it feels too hot, or if you feel dizzy or have abdominal pain.","Do not do this in pregnancy. Building a sealed box at home and raising the heat is not advised."]},"evidence_note":{"ja":"よもぎ蒸し固有の質の高い有効性試験は乏しい。よもぎ自体の根拠も不十分（NCCIH）。","en":"High-quality trials of the usefulness of mugwort steaming itself are scarce. Evidence on mugwort itself is also insufficient (NCCIH)."},"safety":{"ja":"やけど、脱水、のぼせ、感染（衛生不良の座席）。妊娠中は危険になりうる。","en":"Burns, dehydration, overheating, and infection (from a poorly cleaned seat). It can be dangerous in pregnancy."},"contra":{"ja":["妊娠中","月経中の強い不調で原因が未評価のとき","不安定な心疾患","キク科アレルギー"],"en":["Pregnancy","Strong discomfort during menstruation when the cause has not been assessed","Unstable heart disease","An Asteraceae allergy"]},"sources":[{"title":"NCCIH: Mugwort","url":"https://www.nccih.nih.gov/health/mugwort"}]},"abhyanga":{"id":"abhyanga","name":{"ja":"アビヤンガ（セルフオイルマッサージ）","en":"Abhyanga (self oil massage)"},"type":"manual","groups":["india"],"symptoms":["皮膚の乾燥","ストレス・不安","不眠","疲労","筋肉のこわばり"],"related":["stiff"],"evidence_level":"D","evidence_verified":true,"caution":false,"name_original":"अभ्यङ्ग","origin":{"ja":"インド","en":"India"},"tradition":{"ja":"アーユルヴェーダの日常法（ディナチャリア）","en":"An Ayurvedic daily method (dinacharya)"},"region":{"ja":"インド","en":"India"},"what":{"ja":"温めた植物油を体に塗って末梢から中心へ、または指定の順でマッサージする自己施油。皮膚の乾燥、落ち着き、睡眠前のケアに用いられる。","en":"Self-application of warmed plant oil, massaged from the periphery toward the centre, or in a specified order. It is used for dry skin, settling, and care before sleep."},"how":{"ja":["アレルギーのない食用・ボディ用植物油をぬるく温める（熱すぎない）。","滑って転ばないよう、床と手に注意。終了後に油を拭くか入浴する。","炎症や傷のある部位は避ける。"],"en":["Warm an edible or body plant oil that you are not allergic to until it is lukewarm (not hot).","Watch the floor and your hands so you do not slip. After finishing, wipe the oil or bathe.","Avoid areas with inflammation or a wound."]},"evidence_note":{"ja":"リラクセーションや保湿としての妥当性は考えうるが、アビヤンガ体系の質の高い臨床根拠は限られる。アーユルヴェーダ製品全般には重金属汚染の警告がある（NCCIH）。","en":"As relaxation or moisturising it can be reasonable, but high-quality clinical evidence for the abhyanga system is limited. For Ayurvedic products in general there are warnings about heavy-metal contamination (NCCIH)."},"safety":{"ja":"転倒（油で滑る）、やけど（温めすぎ）、精油の皮膚炎。未規制の「アーユルヴェーダ油」の品質。","en":"Falls (slipping on oil), burns (oil warmed too much), and dermatitis from essential oils. Quality of unregulated “Ayurvedic oils”."},"contra":{"ja":["広い開放創、皮膚感染","油アレルギー","感覚障害部への熱い油"],"en":["A large open wound or a skin infection","An oil allergy","Hot oil on an area of reduced sensation"]},"sources":[{"title":"NCCIH: Ayurvedic Medicine: In Depth","url":"https://www.nccih.nih.gov/health/ayurvedic-medicine-in-depth"},{"title":"NCCIH: Massage Therapy: What You Need To Know","url":"https://www.nccih.nih.gov/health/massage-therapy-what-you-need-to-know"}],"types_extra":["lifestyle"]},"earthing":{"id":"earthing","name":{"ja":"アーシング（グラウンディング）","en":"Earthing / grounding"},"type":"lifestyle","groups":["modern","americas"],"symptoms":["ストレス・不安","不眠"],"related":[],"evidence_level":"D","evidence_verified":false,"caution":false,"name_original":"earthing","origin":{"ja":"主に現代の米国で商品化","en":"Mainly commercialised in the contemporary United States"},"tradition":{"ja":"現代の代替主張（素足で大地に触れる習慣自体は世界的）","en":"A contemporary alternative claim (the habit of bare feet on the earth itself is worldwide)"},"region":{"ja":"現代（米など）","en":"Contemporary (the United States and elsewhere)"},"what":{"ja":"素足で土や芝に触れる、または導電マットを使うと体の電気状態が整う、という主張。素足歩行の気持ちよさ・自然接触と、電気的主張は分けて考える。","en":"A claim that touching soil or grass in bare feet, or using a conductive mat, organises the body’s electrical state. The pleasantness of walking barefoot and contact with nature should be kept separate from the electrical claim."},"how":{"ja":["安全な場所で素足になる程度なら、自然接触の一部としてよい。","高価なマットの効果を過大に期待しない。","破傷風や傷口、汚染土壌、都市のガラス片に注意。"],"en":["If it is only going barefoot in a safe place, it can be part of contact with nature.","Do not expect too much from an expensive mat.","Watch for tetanus, wounds, contaminated soil, and broken glass in cities."]},"evidence_note":{"ja":"支持する研究は少なく質が低い。自然の中で過ごす効果と混同されやすい。","en":"Supporting studies are few and of low quality. It is easily confused with the effect of time in nature."},"safety":{"ja":"けが、感染、雷、不衛生な地面。電気製品の宣伝に注意。","en":"Injury, infection, lightning, and unsanitary ground. Take care with marketing of electrical products."},"contra":{"ja":["開放創での不潔な地面","転倒しやすい場所での素足"],"en":["An open wound on unclean ground","Bare feet in a place where falling is easy"]}},"oil-pulling":{"id":"oil-pulling","name":{"ja":"オイルプリング（含油うがい）","en":"Oil pulling (kavala / gandusha)"},"type":"lifestyle","groups":["india"],"symptoms":["口腔ケア"],"related":[],"evidence_level":"D","evidence_verified":true,"caution":false,"name_original":"कवल / गण्डूष","origin":{"ja":"インド","en":"India"},"tradition":{"ja":"アーユルヴェーダの口腔ケア","en":"Ayurvedic mouth care"},"region":{"ja":"インド","en":"India"},"what":{"ja":"植物油を口に含んでうがい・ゆすぐ伝統習慣。現代ではデトックス効果がうたわれることが多いが、歯科専門団体はその過大広告に慎重。","en":"A traditional habit of holding plant oil in the mouth and swishing it. In modern marketing it is often described as “detox”, but dental organisations are cautious about overstated claims."},"how":{"ja":["食用の植物油を小さじ1程度含み、数分やさしく動かす（無理に20分続けない）。","吐き出し、通常どおり歯磨き・フロスをする。","飲み込まない。子どもには勧めない。"],"en":["Hold about a teaspoon of edible plant oil and move it gently for a few minutes (do not force a full 20 minutes).","Spit it out, then brush and floss as usual.","Do not swallow it. It is not advised for children."]},"evidence_note":{"ja":"米国歯科医師会（ADA）は、油のプリングが歯磨き・フロスに代わるという信頼できる根拠はない、としている。伝統的口腔習慣としては記録される。","en":"The American Dental Association (ADA) states that there is no reliable evidence that oil pulling replaces brushing and flossing. It is recorded as a traditional mouth-care habit."},"safety":{"ja":"誤嚥（特に子ども、嚥下障害）。油の品質。通常の歯科衛生の代わりにしない。","en":"Inhaling the oil (especially in children and people with swallowing difficulty). Quality of the oil. Do not use it in place of ordinary dental hygiene."},"contra":{"ja":["誤嚥リスクの高い人","小さな子ども"],"en":["People at high risk of inhaling the oil","Young children"]},"sources":[{"title":"ADA MouthHealthy: Oil Pulling","url":"https://www.mouthhealthy.org/all-topics-a-z/oil-pulling"},{"title":"NCCIH: Ayurvedic Medicine: In Depth","url":"https://www.nccih.nih.gov/health/ayurvedic-medicine-in-depth"}],"types_extra":["herb"]},"olive-oil-self":{"id":"olive-oil-self","name":{"ja":"オリーブオイルの外用・食用","en":"Olive oil (culinary and gentle self-massage)"},"type":"herb","groups":["europe"],"symptoms":["皮膚の乾燥","便秘・胃腸"],"related":[],"evidence_level":"D","evidence_verified":false,"caution":false,"name_original":"زيت الزيتون","origin":{"ja":"地中海","en":"The Mediterranean"},"tradition":{"ja":"地中海食・伝統的外用","en":"The Mediterranean diet and traditional external use"},"region":{"ja":"地中海","en":"The Mediterranean"},"what":{"ja":"食用油としての地中海食の中心であり、皮膚の保湿や穏やかなマッサージにも使われる。サプリ化せず食事の一部とするのが基本。","en":"A central edible oil in the Mediterranean diet, also used to moisturise the skin and for gentle massage. The basic approach is to keep it as part of meals, not as a supplement."},"how":{"ja":["食事では他の油脂の代わりに適量を使う。","肌に使う場合は少量、滑りに注意。","「治療量」の大量摂取はしない。"],"en":["In meals, use a moderate amount in place of other fats.","If you use it on the skin, use a small amount and watch for slipping.","Do not take a large “treatment” amount."]},"evidence_note":{"ja":"地中海食パターンには心代謝の強い根拠があるが、オリーブ油単体の「代替療法」としての効果はそれより狭い。外用は保湿が中心。","en":"The Mediterranean dietary pattern has strong evidence on cardiometabolism, but an effect of olive oil alone as an “alternative therapy” is narrower. External use is mainly moisturising."},"safety":{"ja":"カロリー過多、滑って転倒。出典として食事パターン全体の根拠と混同しない。","en":"Excess calories, and falls from slipping. Do not confuse this with evidence on the dietary pattern as a whole."},"contra":{"ja":["オリーブアレルギー"],"en":["An olive allergy"]},"types_extra":["manual"]},"jamu":{"id":"jamu","name":{"ja":"ジャム（インドネシアの伝統薬草飲料）","en":"Jamu (Indonesian herbal tonic)"},"type":"herb","groups":["se_asia"],"symptoms":["疲労","風邪のひき始め","生理痛"],"related":[],"evidence_level":"D","evidence_verified":true,"caution":false,"name_original":"Jamu","origin":{"ja":"インドネシア","en":"Indonesia"},"tradition":{"ja":"ジャワを中心とする伝統薬草","en":"Traditional herbal practice centred on Java"},"region":{"ja":"東南アジア","en":"Southeast Asia"},"what":{"ja":"ウコン、ショウガ、タマリンドなどを混ぜた伝統飲料。活力や女性の健康をうたう製品が多い。品質と添加物、薬理作用にばらつきがある。","en":"A traditional drink mixing turmeric, ginger, tamarind, and similar plants. Many products are promoted for vitality or women’s health. Quality, additives, and pharmacological action vary."},"how":{"ja":["信頼できる食材から家庭で作るか、規制と表示が明確な製品を選ぶ。","「万能薬」として慢性病の治療を置き換えない。","妊娠中や服薬中は使前に相談。"],"en":["Make it at home from reliable ingredients, or choose a product with clear regulation and labelling.","Do not let an all-purpose claim replace care for a long-term condition.","In pregnancy or while taking medicine, consult a professional before use."]},"evidence_note":{"ja":"構成成分（ウコン、生姜など）には個別研究があるが、ジャムという複合飲料の標準的根拠は乏しい。品質問題が報告されることがある。","en":"Individual ingredients (turmeric, ginger, and others) have been studied, but standard evidence for jamu as a compound drink is scarce. Quality problems are sometimes reported."},"safety":{"ja":"未規制製品、ステロイド混入の過去報道があるカテゴリの製品は特に注意。肝・相互作用。","en":"Unregulated products, and particular care with a category of products that has had past reports of steroid adulteration. The liver, and interactions."},"contra":{"ja":["妊娠中の自己判断","品質不明の輸入強壮剤"],"en":["Use in pregnancy on one’s own judgement","An imported tonic of unknown quality"]},"sources":[{"title":"NCCIH: Turmeric: Usefulness and Safety","url":"https://www.nccih.nih.gov/health/turmeric"},{"title":"NCCIH: Ginger","url":"https://www.nccih.nih.gov/health/ginger"}]},"dinacharya":{"id":"dinacharya","name":{"ja":"ディナチャリア（アーユルヴェーダの一日の養生）","en":"Dinacharya (Ayurvedic daily routine)"},"type":"lifestyle","groups":["india"],"symptoms":["不眠","便秘・胃腸","疲労","ストレス・不安"],"related":[],"evidence_level":"D","evidence_verified":true,"caution":false,"name_original":"दिनचर्या","origin":{"ja":"インド","en":"India"},"tradition":{"ja":"アーユルヴェーダ","en":"Ayurveda"},"region":{"ja":"インド","en":"India"},"what":{"ja":"起床、舌磨き、油引き、排泄、運動、食事の時間、就寝など、一日の流れを整える包括的な養生。個別技法の容器にあたる。","en":"Comprehensive daily yojo that organises the flow of the day: waking, tongue cleaning, oil pulling, elimination, movement, mealtimes, and going to bed. It is a container for individual techniques."},"how":{"ja":["一度に全部を取り入れず、起床時刻と食事の規則性など、負担の少ないところから。","重金属を含む可能性がある伝統製剤（ラサ・シャストラ等）は使わない。","持病の治療計画と矛盾させない。"],"en":["Do not take everything in at once; start with a lighter part, such as a regular waking time and regular meals.","Do not use traditional preparations that may contain heavy metals (rasa shastra and the like).","Do not put it in conflict with a treatment plan for a health condition."]},"evidence_note":{"ja":"規則正しい生活自体は現代の睡眠・生活指導と重なる。ディナチャリアというパッケージのRCTは限られる。アーユルヴェーダ製品の重金属リスクはNCCIHが警告。","en":"A regular daily life itself overlaps with modern advice on sleep and daily habits. RCTs of dinacharya as a package are limited. NCCIH warns about heavy-metal risk in Ayurvedic products."},"safety":{"ja":"市販のアーユルヴェーダ薬の品質。極端なデトックスや断食。","en":"Quality of over-the-counter Ayurvedic medicines. Extreme “detox” or fasting."},"contra":{"ja":["自己判断での強力な下剤・催吐","妊娠中の過激な浄化法"],"en":["Strong laxatives or induced vomiting on one’s own judgement","Harsh cleansing methods in pregnancy"]},"sources":[{"title":"NCCIH: Ayurvedic Medicine: In Depth","url":"https://www.nccih.nih.gov/health/ayurvedic-medicine-in-depth"},{"title":"NCCIH: Sleep Disorders and Complementary Health Approaches","url":"https://www.nccih.nih.gov/health/sleep-disorders-and-complementary-health-approaches"}]},"honeybush":{"id":"honeybush","name":{"ja":"ハニーブッシュ茶","en":"Honeybush tea"},"type":"herb","groups":["africa"],"symptoms":["ストレス・不安","不眠"],"related":[],"evidence_level":"D","evidence_verified":false,"caution":false,"name_original":"Heuningbos / Cyclopia","origin":{"ja":"南アフリカ","en":"South Africa"},"tradition":{"ja":"南アフリカの茶文化","en":"South African tea culture"},"region":{"ja":"アフリカ","en":"Africa"},"what":{"ja":"ルイボスに近い、カフェインの少ない南アフリカのハーブティー。甘い香りが特徴。","en":"A low-caffeine South African herbal tea, close to rooibos. A sweet scent is characteristic."},"how":{"ja":["茶として適量を煎じる。","治療目的の濃縮エキスは別物。"],"en":["Simmer a moderate amount as tea.","A concentrated extract for a treatment aim is a different product."]},"evidence_note":{"ja":"飲料としての利用が中心で、臨床根拠は乏しい。","en":"Use as a drink is central, and clinical evidence is scarce."},"safety":{"ja":"一般的な茶としてのアレルギーや品質。","en":"Allergy and quality, as with tea in general."},"contra":{"ja":["既知のアレルギー"],"en":["A known allergy"]}},"rooibos":{"id":"rooibos","name":{"ja":"ルイボスティー","en":"Rooibos tea"},"type":"herb","groups":["africa"],"symptoms":["ストレス・不安","不眠"],"related":[],"evidence_level":"D","evidence_verified":false,"caution":false,"name_original":"rooibos / rooibosbos","origin":{"ja":"南アフリカ","en":"South Africa"},"tradition":{"ja":"コイサン系の茶文化、現在は世界的飲料","en":"A tea culture with Khoisan roots, now a drink worldwide"},"region":{"ja":"アフリカ","en":"Africa"},"what":{"ja":"アスパラサスの葉を酸化（赤）または酸化せず（緑）飲用する。カフェインをほとんど含まない。夕方の飲み物として選ばれやすい。","en":"A drink of Aspalathus leaves, oxidised (red) or not (green). It contains almost no caffeine. It is often chosen as an evening drink."},"how":{"ja":["ティーバッグまたは茶葉を熱湯で浸す。","常用の「治療量」にせず、飲料として楽しむ。","まれな肝関連の報告があるため、異常があれば中止。"],"en":["Steep a tea bag or the leaves in hot water.","Do not treat a usual “treatment amount” as the aim; enjoy it as a drink.","There are rare liver-related reports, so stop if something unusual appears."]},"evidence_note":{"ja":"抗酸化などの基礎研究はある。睡眠や疾患治療の質の高い臨床根拠は限られる。カフェインがない点は睡眠衛生と相性がよい場合がある。","en":"There is basic research, including on antioxidants. High-quality clinical evidence for sleep or for treating disease is limited. The lack of caffeine can sit well with sleep hygiene."},"safety":{"ja":"まれな肝障害報告、アレルギー。添加糖に注意。","en":"Rare reports of liver injury, and allergy. Watch added sugar."},"contra":{"ja":["過去にルイボスで肝障害やアレルギーが出た人"],"en":["People who have had liver injury or an allergy from rooibos"]}},"ruesi-dat-ton":{"id":"ruesi-dat-ton","name":{"ja":"ルシーダットン（タイの自己ストレッチ）","en":"Ruesi dat ton (Thai yoga / hermit stretching)"},"type":"move","groups":["se_asia"],"symptoms":["筋肉のこわばり","肩こり","腰痛","姿勢","呼吸"],"related":["stiff","katakori","lowbackpain","posture","breathing"],"evidence_level":"D","evidence_verified":false,"caution":false,"name_original":"ฤๅษีดัดตน","origin":{"ja":"タイ","en":"Thailand"},"tradition":{"ja":"タイ伝統の自己調整体操","en":"A traditional Thai self-adjustment gymnastic method"},"region":{"ja":"東南アジア","en":"Southeast Asia"},"what":{"ja":"隠者の行に由来するとされる、呼吸を伴う自己ストレッチとポーズ。タイマッサージのセルフ版に近い動きもある。","en":"Self-stretching and poses with the breath, said to come from hermit practice. Some movements are close to a self-care form of Thai massage."},"how":{"ja":["反動をつけず、呼吸を止めずに伸ばす。","型は指導者や信頼できる入門から。","関節の鋭い痛みで無理をしない。"],"en":["Extend without bouncing, and without holding the breath.","Learn the forms from a teacher or a reliable introduction.","Do not force through a sharp joint pain."]},"evidence_note":{"ja":"固有の質の高い臨床研究は少ない。一般的なストレッチ・ヨガ様運動の範囲。","en":"High-quality clinical research unique to the method is scarce. It sits in the range of stretching and yoga-like movement in general."},"safety":{"ja":"過伸展。出典はヨガ等の関連運動の安全性。ルシーダットン固有のSRは未確認。","en":"Over-extension. The sources concern the safety of related movement such as yoga. A systematic review unique to ruesi dat ton was not confirmed."},"contra":{"ja":["急性外傷","術後制限"],"en":["An acute injury","A restriction after surgery"]},"sources":[{"title":"NCCIH: Yoga Effectiveness and Safety","url":"https://www.nccih.nih.gov/health/yoga-effectiveness-and-safety"}]},"lemongrass-tea":{"id":"lemongrass-tea","name":{"ja":"レモングラス茶","en":"Lemongrass tea"},"type":"herb","groups":["se_asia"],"symptoms":["便秘・胃腸","ストレス・不安","風邪のひき始め"],"related":[],"evidence_level":"D","evidence_verified":false,"caution":false,"name_original":"ตะไคร้ / serai","origin":{"ja":"東南アジア","en":"Southeast Asia"},"tradition":{"ja":"東南アジアの日常ハーブティー","en":"An everyday herbal tea in Southeast Asia"},"region":{"ja":"東南アジア","en":"Southeast Asia"},"what":{"ja":"レモングラスを煎じた茶。消化、落ち着き、風味のために広く飲まれる。タイの温湿布にも使われる。","en":"A tea of lemongrass. It is widely drunk for digestion, settling, and flavour. It is also used in Thai warm compresses."},"how":{"ja":["食用の茎を折って熱湯で煎じる。","妊娠中の大量摂取は避ける。"],"en":["Break edible stalks and simmer them in hot water.","Avoid a large intake in pregnancy."]},"evidence_note":{"ja":"日常飲料としての安全性は一般に高いが、特定症状への質の高い臨床根拠は限られる。","en":"As an everyday drink, safety is generally high, but high-quality clinical evidence for a specific symptom is limited."},"safety":{"ja":"キク科ではなくイネ科。アレルギーはまれ。精油の内服は茶とは別で危険。","en":"It is a grass, not an Asteraceae plant. Allergy is uncommon. Swallowing essential oil is distinct from tea and is dangerous."},"contra":{"ja":["既知のアレルギー","妊娠中の高用量精油（茶と精油を混同しない）"],"en":["A known allergy","A high-dose essential oil in pregnancy (do not confuse tea with essential oil)"]}},"kanpu-masatsu":{"id":"kanpu-masatsu","name":{"ja":"乾布摩擦","en":"Dry towel rub (kanpu masatsu)"},"type":"manual","groups":["japan"],"symptoms":["冷え性","風邪のひき始め","疲労","免疫"],"related":[],"evidence_level":"D","evidence_verified":false,"caution":false,"origin":{"ja":"日本","en":"Japan"},"tradition":{"ja":"日本の民間養生・学校保健の習慣","en":"Japanese folk self-care and a school-health custom"},"region":{"ja":"日本","en":"Japan"},"what":{"ja":"乾いた手ぬぐいで皮膚を摩擦し、血行と「体を鍛える」ことを目指した近代日本に広まった習慣。冬の朝によく行われた。","en":"A custom that spread in modern Japan, in which the skin is rubbed with a dry hand towel, aiming at circulation and “training the body”. It was often done on winter mornings."},"how":{"ja":["柔らかい乾いた布で、手足・胸・背中を軽く赤む程度にこする。","強くこすって傷を作らない。短い時間でよい。","終わったらすぐ服を着て冷やさない。"],"en":["With a soft, dry cloth, rub the limbs, chest, and back lightly until the skin is only faintly pink.","Do not rub hard enough to injure the skin. A short time is enough.","Dress at once afterwards so you do not stay cold."]},"evidence_note":{"ja":"習慣としては広く知られるが、感染症予防や免疫強化を示した質の高い臨床研究は今回確認できなかった。","en":"The custom is widely known, but high-quality clinical research showing that it prevents infection or strengthens immunity was not found in this review."},"safety":{"ja":"皮膚を傷めない。アトピーや皮膚の弱い人は刺激しすぎない。寒い戸外で裸に近い状態を長く保たない。","en":"Do not injure the skin. People with atopic dermatitis or delicate skin should not over-stimulate. Do not stay lightly clothed outdoors in the cold for long."},"contra":{"ja":["傷、湿疹の悪化期","出血傾向","極端な寒冷下での長時間実施"],"en":["A wound, or eczema in a flare","A tendency to bleed","Long sessions in extreme cold"]}},"hanshin-yoku":{"id":"hanshin-yoku","name":{"ja":"半身浴","en":"Half-body bath"},"type":"heat","groups":["japan"],"symptoms":["冷え性","疲労","不眠","ストレス・不安","足の冷え・むくみ"],"related":[],"evidence_level":"D","evidence_verified":false,"caution":false,"origin":{"ja":"日本","en":"Japan"},"tradition":{"ja":"日本の入浴習慣","en":"Japanese bathing custom"},"region":{"ja":"日本","en":"Japan"},"what":{"ja":"みぞおちより下だけを湯につける入浴法。全身浴よりのぼせにくく、長く温まりたいときに用いられる。","en":"A bath in which only the body below the solar plexus is in the water. It is often used when someone wants to stay warm for longer and may feel less light-headed than a full bath."},"how":{"ja":["38〜40℃程度のぬるめの湯にする。","肩は出ていてもよい。寒ければ上にタオルをかける。","10〜20分を目安に、のぼせたら出る。","上がったら水分を取り、体を冷やさない。"],"en":["Use mildly warm water, around 38–40°C.","The shoulders may stay out of the water. If you feel cold, drape a towel over the upper body.","A rough guide is 10 to 20 minutes; get out if you feel overheated.","Take water afterwards and keep the body from cooling quickly."]},"evidence_note":{"ja":"半身浴そのものを検証した質の高い試験は少ない。温熱によるリラックスや末梢循環の変化は生理学的に考えうるが、全身浴との優劣は十分に示されていない。","en":"High-quality trials of half-body bathing itself are few. Heat can reasonably be thought to support relaxation and changes in peripheral circulation, but a clear advantage over a full bath has not been well shown."},"safety":{"ja":"浴室での転倒、脱水、長時間の入浴によるのぼせに注意。出典は全身の温熱浴全般の安全性に関するもので、半身浴専用の検証ではない（未検証）。","en":"Watch for falls in the bathroom, dehydration, and overheating from a long bath. The sources concern warm bathing in general, not a dedicated test of half-body bathing (not confirmed in this review)."},"contra":{"ja":["不安定な心疾患","熱のあるとき","飲酒後"],"en":["Unstable heart disease","When you have a fever","After drinking alcohol"]},"sources":[{"title":"Hussain & Cohen, 2018, systematic review of dry sauna (PMC5941775)","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5941775/"}]},"miso-fermented":{"id":"miso-fermented","name":{"ja":"味噌・発酵食品","en":"Miso and traditional fermented foods"},"type":"herb","groups":["japan"],"symptoms":["便秘・胃腸"],"related":[],"evidence_level":"D","evidence_verified":false,"caution":false,"name_original":"味噌","origin":{"ja":"日本（発酵食品は世界各地）","en":"Japan (fermented foods exist in many parts of the world)"},"tradition":{"ja":"日本の食養生","en":"Japanese food-based yojo"},"region":{"ja":"日本","en":"Japan"},"what":{"ja":"大豆などを麹で発酵させた調味料・汁。伝統的な和食の中心。腸内環境や日常の塩分・栄養の一部として語られる。","en":"A seasoning or soup of soybeans and other ingredients fermented with koji. It is central to traditional Japanese meals. It is often discussed as part of everyday salt and nutrition, and in relation to the gut environment."},"how":{"ja":["通常の食事の汁物や調理に使う。","塩分が多いので、制限中は量と他の塩分を調整する。","生きた菌を期待する場合は煮立てすぎに注意（ただし健康効果は過大にしない）。"],"en":["Use it in everyday soups and cooking.","It is high in salt, so if you are on a limit, adjust the amount and other salt.","If you hope to keep live cultures, take care not to boil it too hard (do not overstate a health outcome)."]},"evidence_note":{"ja":"発酵食品や食事パターンの研究はあるが、味噌単独で特定症状を治す根拠は限られる。塩分に注意。","en":"There is research on fermented foods and dietary patterns, but evidence that miso alone treats a specific symptom is limited. Take care with the salt."},"safety":{"ja":"塩分。大豆アレルギー。一部の免疫抑制や特殊な食事療法では要相談。","en":"Salt. Soy allergy. In some forms of immunosuppression or a special diet, consult a professional."},"contra":{"ja":["大豆アレルギー","厳しい塩分制限"],"en":["Soy allergy","A strict salt limit"]}},"shio-buro":{"id":"shio-buro","name":{"ja":"塩風呂","en":"Salt bath"},"type":"heat","groups":["japan","europe"],"symptoms":["皮膚の乾燥","疲労","筋肉のこわばり","冷え性"],"related":["stiff"],"evidence_level":"D","evidence_verified":false,"caution":false,"origin":{"ja":"日本ほか（欧州の塩浴・死海塩浴とも関連）","en":"Japan and elsewhere (also related to European and Dead Sea salt baths)"},"tradition":{"ja":"入浴の民間療法","en":"Folk bathing practice"},"region":{"ja":"日本・欧州","en":"Japan and Europe"},"what":{"ja":"浴槽に塩を入れて入る方法。肌の感触や浮力、保温を目的に民間で行われる。エプソムソルト浴とは塩の種類が異なる。","en":"A method of adding salt to the bath. It is used in folk practice for the feel of the skin, buoyancy, and keeping warm. The type of salt differs from an Epsom-salt bath."},"how":{"ja":["浴槽用の塩を適量。傷があるときは刺激を確認する。","通常の入浴時間を超えて我慢しない。","上がったら真水で流すかどうかは肌の状態と製品表示に従う。"],"en":["Use an appropriate amount of bath salt. If you have a wound, check for irritation.","Do not stay in longer than a usual bath by forcing yourself.","Whether to rinse with fresh water afterwards depends on the skin and the product label."]},"evidence_note":{"ja":"塩浴・死海塩などの皮膚科的研究は一部あるが、家庭の食塩風呂の効果を一般化できる根拠は弱い。","en":"There is some dermatological research on salt baths and Dead Sea salt, but evidence that allows generalising from a home table-salt bath is weak."},"safety":{"ja":"粘膜・傷の刺激、脱水。高血圧の人が塩を飲むわけではないが、誤飲や子どもの取り扱いに注意。","en":"Irritation of mucous membranes and wounds, and dehydration. People with high blood pressure are not drinking the salt, but watch for accidental ingestion and for children handling it."},"contra":{"ja":["広い開放創","塩で悪化する皮膚炎"],"en":["A large open wound","Dermatitis that worsens with salt"]}},"sotai":{"id":"sotai","name":{"ja":"操体法（セルフ）","en":"Sotai (self practice)"},"type":"move","groups":["japan"],"symptoms":["腰痛","肩こり","筋肉のこわばり","姿勢","股関節の不調"],"related":["lowbackpain","katakori","stiff","posture","hippain"],"evidence_level":"D","evidence_verified":false,"caution":false,"name_original":"操体法","origin":{"ja":"日本","en":"Japan"},"tradition":{"ja":"橋本敬三らによる操体","en":"Sotai, associated with Keizo Hashimoto and others"},"region":{"ja":"日本","en":"Japan"},"what":{"ja":"痛みや動きにくさのある方向と反対の、気持ちよい動きをゆっくり行い、力を抜く瞬間で体を整える日本の身体技法。セルフでも簡単な形が行われる。","en":"A Japanese body method in which you slowly move in a comfortable direction, opposite the direction of pain or limited movement, and organise the body in the moment you let the effort go. Simple forms are also done as self-practice."},"how":{"ja":["痛む方向へ無理に動かさない。楽な方向へ、息を吐きながらゆっくり動かす。","気持ちよさがピークのところで力を抜き、脱力して戻る。","初めては指導者の入門から学ぶのが安全。"],"en":["Do not force movement toward the painful direction. Move slowly toward the comfortable direction while breathing out.","At the peak of comfort, let the effort go and return with the body relaxed.","For a first attempt, it is safer to learn from an introductory session with a teacher."]},"evidence_note":{"ja":"臨床現場や症例の報告はあっても、操体法そのものの質の高いRCT・系統的レビューは今回確認できなかった。一般的な疼痛に優しい運動の範囲で捉える。","en":"There are clinic and case reports, but a high-quality RCT or systematic review of sotai itself was not found in this review. Treat it within the range of gentle movement for pain."},"safety":{"ja":"急性の強い痛み、しびれ、外傷直後には行わない。気持ちよさがない動きは中止。","en":"Do not do this with acute severe pain, numbness, or right after an injury. Stop a movement that has no comfort."},"contra":{"ja":["急性外傷、骨折疑い","進行する神経症状","医師から運動制限を指示されているとき"],"en":["Acute injury, or a suspected fracture","Progressive nerve symptoms","When a physician has advised restricted movement"]}},"goji-tea":{"id":"goji-tea","name":{"ja":"枸杞茶","en":"Goji berry tea"},"type":"herb","groups":["china"],"symptoms":["眼精疲労","疲労"],"related":[],"evidence_level":"D","evidence_verified":true,"caution":false,"name_original":"枸杞","origin":{"ja":"中国","en":"China"},"tradition":{"ja":"中医の食材・薬膳","en":"A Chinese-medicine food and yaoshan ingredient"},"region":{"ja":"中国","en":"China"},"what":{"ja":"クコの実を湯で飲む。目の疲れや滋養に伝統的に用いられる。","en":"A drink of goji berries in hot water. It has traditionally been used for eye tiredness and as a tonic."},"how":{"ja":["食用の枸杞を少量、熱湯で浸して飲む。","サプリの高用量は別物として扱う。","アレルギーや相互作用に注意。"],"en":["Steep a small amount of food-grade goji berries in hot water.","Treat high-dose supplements as distinct.","Watch for allergy and interactions."]},"evidence_note":{"ja":"抗酸化などの基礎研究はあるが、眼精疲労や疾患治療の臨床根拠は限られる。","en":"There is basic research, including on antioxidants, but clinical evidence for eye strain or for treating disease is limited."},"safety":{"ja":"ナス科アレルギー、血液凝固や血糖の薬との相互作用の可能性。品質（農薬・産地）に注意。","en":"Nightshade allergy, and possible interactions with medicines that affect clotting or blood sugar. Take care with quality (pesticides and origin)."},"contra":{"ja":["既知のアレルギー","服薬中は医師・薬剤師に相談"],"en":["A known allergy","If you take medicine, consult a physician or pharmacist"]},"sources":[{"title":"NCCIH: Traditional Chinese Medicine: What You Need To Know","url":"https://www.nccih.nih.gov/health/traditional-chinese-medicine-what-you-need-to-know"}]},"umeboshi":{"id":"umeboshi","name":{"ja":"梅干し","en":"Umeboshi (pickled Japanese plum)"},"type":"herb","groups":["japan"],"symptoms":["疲労","便秘・胃腸","風邪のひき始め"],"related":[],"evidence_level":"D","evidence_verified":false,"caution":false,"origin":{"ja":"日本","en":"Japan"},"tradition":{"ja":"日本の食養生","en":"Japanese food-based yojo"},"region":{"ja":"日本","en":"Japan"},"what":{"ja":"塩と紫蘇などで漬けた梅。疲労時、夏ばて、食欲低下、口のさっぱりに伝統的に用いられる。塩分が多い食品である。","en":"A plum pickled with salt and often shiso. It has traditionally been used when tired, in summer fatigue, when appetite is low, or to freshen the mouth. It is a high-salt food."},"how":{"ja":["食事の添えや、お湯に少量入れるなど、1日に一個程度から。","塩分制限中の人は量を控えるか、低塩の製品を選ぶ。","薬の代わりにはしない。"],"en":["As a side to a meal, or in a little hot water, starting from about one a day.","People on a salt limit should use less, or choose a lower-salt product.","Do not use it in place of medicine."]},"evidence_note":{"ja":"市民権のある食習慣だが、特定の症状を治すという質の高い臨床根拠は今回確認できなかった。塩分負荷は高血圧の人には不利になりうる。","en":"It is a well-established food custom, but high-quality clinical evidence that it treats a specific symptom was not found in this review. The salt load can be unfavourable for people with high blood pressure."},"safety":{"ja":"塩分過多。胃酸過多や粘膜が敏感な人は刺激になることがある。種の誤飲に注意。","en":"High salt. It can irritate people with too much stomach acid or a sensitive lining. Watch for swallowing the stone."},"contra":{"ja":["医師から厳しい塩分制限を指示されている人","乳幼児の種・塩分"],"en":["People told by a physician to keep a strict salt limit","The stone and the salt load in infants"]}},"katsugen-undo":{"id":"katsugen-undo","name":{"ja":"活元運動（野口整体）","en":"Katsugen undo (Noguchi Seitai spontaneous movement)"},"type":"move","groups":["japan"],"symptoms":["ストレス・不安","筋肉のこわばり","疲労"],"related":["stiff"],"evidence_level":"D","evidence_verified":false,"caution":false,"name_original":"活元運動","origin":{"ja":"日本","en":"Japan"},"tradition":{"ja":"野口晴哉の整体","en":"Haruchika Noguchi’s seitai"},"region":{"ja":"日本","en":"Japan"},"what":{"ja":"意識的な矯正ではなく、体が求める動きが出るに任せる、という野口整体の実践。セルフケアとして紹介されることもある。","en":"A Noguchi Seitai practice based on letting the movements the body seeks arise, rather than a conscious correction. It is sometimes presented as self-care."},"how":{"ja":["安全な床で、指導を受けた導入から始めるのが望ましい。","動きを無理に作らない。急に激しく動かない。","首や腰を強く振らない。"],"en":["On a safe floor, it is better to start from an introduction with guidance.","Do not force the movements. Do not suddenly move hard.","Do not shake the neck or low back strongly."]},"evidence_note":{"ja":"文化的に知られる実践だが、活元運動の有効性を示す質の高い臨床研究は今回確認できなかった。","en":"It is a culturally known practice, but high-quality clinical research showing the usefulness of katsugen undo was not found in this review."},"safety":{"ja":"空間の安全確保。脊椎や頸部の急激な動きは危険。","en":"Keep the space safe. Sudden movements of the spine or neck are dangerous."},"contra":{"ja":["頸椎・腰椎の不安定性","てんかんや運動制御に問題があるときは専門家に相談"],"en":["Instability of the cervical or lumbar spine","If you have epilepsy or a problem of motor control, consult a professional"]},"types_extra":["mind"]},"tsubo-yongquan":{"id":"tsubo-yongquan","name":{"ja":"湧泉のツボ押し","en":"Self-acupressure at Yongquan (KI1)"},"type":"manual","groups":["east_asia"],"symptoms":["不眠","足の冷え・むくみ","ストレス・不安","冷え性"],"related":[],"evidence_level":"D","evidence_verified":false,"caution":false,"name_original":"湧泉（ゆうせん）","origin":{"ja":"中国・日本","en":"China and Japan"},"tradition":{"ja":"経穴のセルフケア","en":"Self-care at acupuncture points"},"region":{"ja":"東アジア","en":"East Asia"},"what":{"ja":"足裏の、つま先側のくぼみ（足を屈曲すると凹むところ）。不眠、のぼせ、足の冷えに伝統的に用いられる。就寝前の足裏もみと一緒に行われることが多い。","en":"A hollow on the sole toward the toes (it deepens when the foot is flexed). It has traditionally been used for sleeplessness, a flushed or overheated feeling, and cold feet. It is often combined with a pre-sleep sole rub."},"how":{"ja":["座位で、反対の親指で足裏のくぼみを円を描くように押す。","就寝前に左右1〜2分ずつ。","傷や皮膚病のある足には行わない。"],"en":["Sit and press the hollow of the sole in small circles with the opposite thumb.","About 1 to 2 minutes on each side before sleep.","Do not do this on a foot with a wound or a skin disease."]},"evidence_note":{"ja":"湧泉単独の質の高いRCTは今回確認できなかった。足裏刺激や就寝前ルーチンとしての習慣の一部、という位置づけ。","en":"A high-quality RCT of Yongquan alone was not found in this review. It is better seen as part of sole stimulation or a pre-sleep routine."},"safety":{"ja":"糖尿病で足の感覚が鈍い人は、強い刺激や熱（お灸・カイロ）を足裏に使わない。","en":"People with reduced sensation in the feet from diabetes should not use strong stimulation or heat (moxa or a warmer) on the sole."},"contra":{"ja":["糖尿病性神経障害","足潰瘍、感染","妊娠中の強い刺激は専門家に相談"],"en":["Diabetic neuropathy","A foot ulcer or infection","For strong stimulation in pregnancy, consult a professional"]}},"amazake":{"id":"amazake","name":{"ja":"甘酒","en":"Amazake (sweet fermented rice drink)"},"type":"herb","groups":["japan"],"symptoms":["疲労","便秘・胃腸"],"related":[],"evidence_level":"D","evidence_verified":false,"caution":false,"origin":{"ja":"日本","en":"Japan"},"tradition":{"ja":"日本の食養生（夏の土用などの習慣）","en":"Japanese food-based yojo (including customs such as midsummer doyo)"},"region":{"ja":"日本","en":"Japan"},"what":{"ja":"米と麹、または酒粕から作る甘い飲料。伝統的に栄養補給や疲労時に用いられる。麹甘酒はほとんどアルコールを含まないが、酒粕甘酒はアルコールを含む。","en":"A sweet drink made from rice and koji, or from sake lees. It has traditionally been used for nourishment and when tired. Koji amazake contains almost no alcohol; sake-lees amazake does contain alcohol."},"how":{"ja":["種類（麹か酒粕か）を確認する。","糖分が多いので量を控えめに。","酒粕甘酒は運転前や子ども、妊娠中に注意。"],"en":["Check the type (koji or sake lees).","It is high in sugar, so keep the amount modest.","Take care with sake-lees amazake before driving, for children, and in pregnancy."]},"evidence_note":{"ja":"栄養飲料としての文化はあるが、症状改善の質の高い臨床根拠は乏しい。","en":"There is a culture of using it as a nourishing drink, but high-quality clinical evidence for improving a symptom is scarce."},"safety":{"ja":"糖分、アルコール（酒粕タイプ）。発酵食品でお腹がゆるくなる人もいる。","en":"Sugar, and alcohol (the sake-lees type). Some people find fermented foods loosen the bowels."},"contra":{"ja":["酒粕タイプは妊娠中・子ども・禁酒が必要な人","血糖管理が必要な人は量に注意"],"en":["The sake-lees type in pregnancy, for children, or for people who are not to drink alcohol","People who need to manage blood sugar should take care with the amount"]}},"sayu":{"id":"sayu","name":{"ja":"白湯","en":"Plain warm water (sayu)"},"type":"herb","groups":["east_asia"],"symptoms":["便秘・胃腸","冷え性","疲労"],"related":[],"evidence_level":"D","evidence_verified":false,"caution":false,"origin":{"ja":"日本・中国","en":"Japan and China"},"tradition":{"ja":"東アジアの食養生","en":"East Asian food-based yojo"},"region":{"ja":"東アジア","en":"East Asia"},"what":{"ja":"何も入れない温かい湯を飲む習慣。朝の胃腸を目覚めさせる、体を内側から温める、とされる。","en":"The custom of drinking warm water with nothing added. It is described as waking the stomach and intestines in the morning, and warming the body from the inside."},"how":{"ja":["沸かして少し冷ました湯を、無理のない量でゆっくり飲む。","熱湯を一気飲みしない。","持病の水分制限があればそれに従う。"],"en":["Drink a comfortable amount, slowly, of water that has been boiled and then slightly cooled.","Do not gulp boiling water.","If you have a condition with a fluid limit, follow that advice."]},"evidence_note":{"ja":"適切な水分摂取の一部としては意味がありうるが、白湯が常温水や他の飲料より優れることを示す質の高い研究は確認できなかった。","en":"As part of adequate fluid intake it can be reasonable, but high-quality research showing that plain warm water is better than room-temperature water or other drinks was not found."},"safety":{"ja":"熱傷（口腔・食道）。心不全や腎疾患では水分量に注意。","en":"Burns (mouth and oesophagus). In heart failure or kidney disease, take care with the volume of fluid."},"contra":{"ja":["水分制限中の疾患（医師の指示を優先）"],"en":["A condition with a fluid limit (a physician’s advice comes first)"]},"types_extra":["heat"]},"makkoho":{"id":"makkoho","name":{"ja":"真向法","en":"Makkoh-ho stretching"},"type":"move","groups":["japan"],"symptoms":["筋肉のこわばり","腰痛","股関節の不調","姿勢","ストレス・不安"],"related":["stiff","lowbackpain","hippain","posture"],"evidence_level":"D","evidence_verified":false,"caution":false,"origin":{"ja":"日本","en":"Japan"},"tradition":{"ja":"中村文吾らによる日本の体操","en":"A Japanese gymnastic method associated with Bungo Nakamura and others"},"region":{"ja":"日本","en":"Japan"},"what":{"ja":"座って前屈するなどを中心にした、誰でもできる4つの型からなる日本の自己調整体操。股関節や背骨の柔軟、呼吸を整えることを目指す。","en":"A Japanese self-adjustment gymnastic method of four forms that almost anyone can do, centred on seated forward bending. It aims at flexibility of the hips and spine, and at settling the breath."},"how":{"ja":["無理に床につけようとせず、息を吐きながら自分の可動域で前屈する。","反動をつけない。膝や腰に鋭い痛みが出たらやめる。","短い時間でも毎日続ける、という考え方が伝統的。"],"en":["Do not force yourself to reach the floor. Bend forward in your own range while breathing out.","Do not bounce. Stop if you feel a sharp pain in the knee or low back.","The traditional idea is to continue even for a short time each day."]},"evidence_note":{"ja":"真向法固有の質の高い臨床研究は今回確認できなかった。静的ストレッチ全般の柔軟性向上とは重なる可能性がある。","en":"High-quality clinical research unique to Makkoh-ho was not found in this review. It may overlap with gains in flexibility from static stretching in general."},"safety":{"ja":"骨粗鬆症のある人の強い前屈、椎間板ヘルニア急性期は避ける。","en":"Avoid strong forward bending in people with osteoporosis, and in an acute phase of disc herniation."},"contra":{"ja":["急性腰痛で前屈が強く痛いとき","重度の骨粗鬆症（強い屈曲）","股関節の術後早期"],"en":["Acute low back pain in which forward bending is strongly painful","Severe osteoporosis (strong flexion)","The early period after hip surgery"]}},"haramaki":{"id":"haramaki","name":{"ja":"腹巻","en":"Haramaki (abdominal wrap)"},"type":"lifestyle","groups":["japan"],"symptoms":["冷え性","腰痛","便秘・胃腸","不眠"],"related":["lowbackpain"],"evidence_level":"D","evidence_verified":false,"caution":false,"origin":{"ja":"日本","en":"Japan"},"tradition":{"ja":"日本の生活養生","en":"Japanese everyday yojo"},"region":{"ja":"日本","en":"Japan"},"what":{"ja":"腹部を布で保温する日本の習慣。内臓を冷やさない、腰の安心感、睡眠のため、とされる。","en":"A Japanese custom of keeping the abdomen warm with cloth. It is described as keeping the viscera from getting cold, giving a sense of ease in the low back, and supporting sleep."},"how":{"ja":["締めつけすぎない素材を選ぶ。","寝ているあいだや冷房下で使う。","皮膚のかぶれがあれば中止。"],"en":["Choose a material that does not constrict too tightly.","Use it during sleep or under air conditioning.","Stop if the skin becomes irritated."]},"evidence_note":{"ja":"習慣としての合理性（腹部の保温）は考えうるが、臨床効果を示した研究は今回確認できなかった。","en":"The everyday rationale (keeping the abdomen warm) is plausible, but research showing a clinical effect was not found in this review."},"safety":{"ja":"強すぎる圧迫は呼吸や消化の妨げになる。皮膚炎に注意。","en":"Excessive pressure can hinder breathing or digestion. Watch for dermatitis."},"contra":{"ja":["腹部の傷、皮膚炎の悪化期"],"en":["A wound on the abdomen, or dermatitis in a flare"]},"types_extra":["heat"]},"jikyojutsu":{"id":"jikyojutsu","name":{"ja":"自彊術","en":"Jikyo-jutsu"},"type":"move","groups":["japan"],"symptoms":["筋肉のこわばり","肩こり","姿勢","疲労","バランス・転倒予防"],"related":["stiff","katakori","posture","balance"],"evidence_level":"D","evidence_verified":false,"caution":false,"origin":{"ja":"日本","en":"Japan"},"tradition":{"ja":"中井房五郎らによる近代日本の体操","en":"A modern Japanese gymnastic method associated with Fusagoro Nakai and others"},"region":{"ja":"日本","en":"Japan"},"what":{"ja":"31の動作からなる日本の自己調整体操。関節を大きく動かして气血を巡らせる、という考えで明治・大正期に広まった。","en":"A Japanese self-adjustment gymnastic method of 31 movements. It spread in the Meiji and Taisho periods with the idea of moving the joints through a large range to circulate qi and blood."},"how":{"ja":["型の順番を守り、呼吸を合わせながらゆっくり行う。","痛みのある関節は小さく動かす。","動画や指導者で型を確認してから一人で行う。"],"en":["Keep the order of the forms, and move slowly in time with the breath.","Move a painful joint through a smaller range.","Confirm the forms with a video or a teacher before practising alone."]},"evidence_note":{"ja":"自彊術固有のRCTは今回確認できなかった。全身の軽い体操としてはラジオ体操に近い位置づけ。","en":"An RCT unique to Jikyo-jutsu was not found in this review. As light whole-body exercise, it sits in a similar place to Radio Taiso."},"safety":{"ja":"めまいが出る回転や、首の強い後屈は控える。","en":"Ease off spinning movements that cause dizziness, and strong backward bending of the neck."},"contra":{"ja":["急性の関節炎増悪","不安定な心疾患での強負荷"],"en":["An acute flare of arthritis","A heavy load in unstable heart disease"]}},"chrysanthemum-tea":{"id":"chrysanthemum-tea","name":{"ja":"菊花茶","en":"Chrysanthemum tea"},"type":"herb","groups":["china"],"symptoms":["眼精疲労","風邪のひき始め","頭痛"],"related":["headache"],"evidence_level":"D","evidence_verified":true,"caution":false,"origin":{"ja":"中国","en":"China"},"tradition":{"ja":"中医の食養・茶","en":"Chinese-medicine food care and tea"},"region":{"ja":"中国","en":"China"},"what":{"ja":"菊の花を煎じた茶。目の疲れ、風熱（のぼせや喉の不快）に伝統的に用いられる。","en":"A tea of chrysanthemum flowers steeped in water. It has traditionally been used for eye tiredness and for wind-heat (a flushed feeling or throat discomfort)."},"how":{"ja":["食用の菊花を熱湯で短時間浸す。","キク科アレルギーの人は試さない。"],"en":["Steep food-grade chrysanthemum briefly in hot water.","People with an Asteraceae allergy should not try it."]},"evidence_note":{"ja":"伝統的使用が中心で、臨床根拠は限られる。アレルギーに注意。","en":"Traditional use is central, and clinical evidence is limited. Watch for allergy."},"safety":{"ja":"キク科アレルギー。市販花茶の農薬や品質。出典は近縁のよもぎ（キク科）の注意を参照。","en":"Asteraceae allergy. Pesticides and quality in commercial flower teas. See also the cautions on the related plant mugwort (Asteraceae)."},"contra":{"ja":["キク科アレルギー"],"en":["An Asteraceae allergy"]},"sources":[{"title":"NCCIH: Mugwort","url":"https://www.nccih.nih.gov/health/mugwort"}]},"yaoshan":{"id":"yaoshan","name":{"ja":"薬膳・食養生","en":"Yaoshan / Chinese food therapy"},"type":"herb","groups":["china"],"symptoms":["冷え性","疲労","便秘・胃腸","風邪のひき始め"],"related":[],"evidence_level":"D","evidence_verified":true,"caution":false,"name_original":"藥膳 / 药膳","origin":{"ja":"中国","en":"China"},"tradition":{"ja":"中医の食養","en":"Food-based care in Chinese medicine"},"region":{"ja":"中国","en":"China"},"what":{"ja":"体質（虚実・寒熱など）と季節に合わせて食材や生薬を組み合わせる食事法。日常の食事から、より薬寄りものまで幅がある。","en":"A way of eating that combines foods and medicinals according to constitution (for example vacuity and repletion, cold and heat) and season. It ranges from everyday meals to more medicinal preparations."},"how":{"ja":["まずは普通の食事の範囲（生姜、なつめ、旬の野菜など）から。","「体質診断」だけの高額な生薬販売には慎重に。","慢性病の薬を自己判断でやめない。"],"en":["Start within the range of ordinary meals (ginger, jujube, seasonal vegetables, and the like).","Be cautious of costly medicinal sales based only on a “constitution diagnosis”.","Do not stop medicine for a long-term condition on your own judgement."]},"evidence_note":{"ja":"個別の食材（生姜など）には研究があるが、薬膳という体系全体の有効性は質の高い試験で十分示されていない。生薬は相互作用がある。","en":"Individual foods (such as ginger) have been studied, but the usefulness of the yaoshan system as a whole has not been well shown in high-quality trials. Medicinal herbs have interactions."},"safety":{"ja":"生薬の混入、薬物相互作用、妊娠中の禁忌生薬。","en":"Adulteration of herbal products, drug interactions, and herbs that are forbidden in pregnancy."},"contra":{"ja":["妊娠中の自己流生薬","服薬中の自己判断での強力な生薬"],"en":["Self-directed medicinal herbs in pregnancy","Strong medicinal herbs taken on one’s own judgement while on other medicine"]},"sources":[{"title":"NCCIH: Traditional Chinese Medicine: What You Need To Know","url":"https://www.nccih.nih.gov/health/traditional-chinese-medicine-what-you-need-to-know"},{"title":"NCCIH: Ginger","url":"https://www.nccih.nih.gov/health/ginger"}]},"shiro-abhyanga":{"id":"shiro-abhyanga","name":{"ja":"頭へのオイルケア（シロ・アビヤンガ）","en":"Shiro-abhyanga (head oil massage)"},"type":"manual","groups":["india"],"symptoms":["ストレス・不安","不眠","皮膚の乾燥","頭痛"],"related":["headache"],"evidence_level":"D","evidence_verified":true,"caution":false,"name_original":"शिरो अभ्यङ्ग","origin":{"ja":"インド","en":"India"},"tradition":{"ja":"アーユルヴェーダ","en":"Ayurveda"},"region":{"ja":"インド","en":"India"},"what":{"ja":"頭皮や髪に油をなじませるケア。落ち着きや睡眠、髪の乾燥に用いられる。シロダーラ（額に油を流す施術）とは異なり、セルフで行いやすい。","en":"Care of working oil into the scalp and hair. It is used for settling, sleep, and dryness of the hair. Unlike shirodhara (oil poured on the forehead), it is easier to do as self-care."},"how":{"ja":["アレルギーのない油を少量、指の腹で頭皮に円を描く。","目に入れない。滑って転ばないよう入浴時に注意。","炎症性の頭皮疾患があるときは中止。"],"en":["With a small amount of an oil you are not allergic to, make circles on the scalp with the pads of the fingers.","Keep it out of the eyes. Take care not to slip when bathing.","Stop if you have an inflammatory scalp condition."]},"evidence_note":{"ja":"リラクセーションや保湿以上の臨床根拠は限られる。","en":"Clinical evidence beyond relaxation or moisturising is limited."},"safety":{"ja":"油の滑りによる転倒、毛穴の炎症、精油の目入。","en":"Falls from slipping on oil, inflammation of hair follicles, and essential oil in the eyes."},"contra":{"ja":["頭皮の感染、開放創","油で悪化する皮膚炎"],"en":["A scalp infection or an open wound","Dermatitis that worsens with oil"]},"sources":[{"title":"NCCIH: Ayurvedic Medicine: In Depth","url":"https://www.nccih.nih.gov/health/ayurvedic-medicine-in-depth"}]},"yojokun-shokuji":{"id":"yojokun-shokuji","name":{"ja":"養生訓の食の節制（腹八分）","en":"Yojokun dietary moderation (hara hachibu)"},"type":"herb","groups":["japan"],"symptoms":["便秘・胃腸","疲労","不眠"],"related":[],"evidence_level":"D","evidence_verified":false,"caution":false,"name_original":"腹八分目（貝原益軒『養生訓』）","origin":{"ja":"日本","en":"Japan"},"tradition":{"ja":"江戸時代の養生思想","en":"Edo-period yojo (health-preservation) thought"},"region":{"ja":"日本","en":"Japan"},"what":{"ja":"貝原益軒『養生訓』（1713）に代表される日本の養生。食べすぎない（腹八分）、よく噛む、体質と季節に合わせる、という生活の知恵。","en":"Japanese yojo typified by Kaibara Ekiken’s Yojokun (1713). Everyday counsel such as not overeating (hara hachibu), chewing well, and matching food to constitution and season."},"how":{"ja":["満腹の手前で箸を置く（腹八分）。","よく噛み、夕方以降の過食を避ける。","極端な断食や流行の制限食に置き換えない。"],"en":["Put the chopsticks down before you are completely full (hara hachibu).","Chew well, and avoid overeating from the evening onward.","Do not replace this with extreme fasting or a fashionable restrictive diet."]},"evidence_note":{"ja":"過食を避けること自体は現代の栄養学とも方向が近い。ただし『養生訓』の体系全体を臨床試験で検証した研究はほぼない。カロリー制限の医学的研究とは別物として扱う。","en":"Avoiding overeating itself is in a similar direction to modern nutrition. There is almost no clinical-trial research on the Yojokun system as a whole. Treat it as distinct from medical studies of calorie restriction."},"safety":{"ja":"低体重、摂食障害の既往、成長期、妊娠中に「腹八分」を厳格にしない。","en":"Do not apply “hara hachibu” strictly in underweight, a history of an eating disorder, during growth, or in pregnancy."},"contra":{"ja":["摂食障害の既往またはその疑い","医師から栄養指導を受けている疾患"],"en":["A history of an eating disorder, or a suspected eating disorder","A condition for which a physician has given nutrition advice"]},"types_extra":["lifestyle"]},"dry-cupping-self":{"id":"dry-cupping-self","name":{"ja":"吸い玉（乾式、セルフ）","en":"Dry cupping (self, caution)"},"type":"manual","groups":["middle_east","china"],"symptoms":["肩こり","腰痛","筋肉のこわばり"],"related":["katakori","lowbackpain","stiff"],"evidence_level":"C","evidence_verified":true,"caution":true,"name_original":"حجامة (dry cups) / 拔罐","origin":{"ja":"中東・中国ほか（世界各地）","en":"The Middle East, China, and elsewhere (many parts of the world)"},"tradition":{"ja":"ユナニ、中医、民間療法","en":"Unani, Chinese medicine, and folk practice"},"region":{"ja":"中東・中国ほか","en":"Middle East, China, and elsewhere"},"what":{"ja":"カップで陰圧をかけて皮膚を吸引する。湿式（出血させるヒジャーマ）は医療行為に近く、セルフケアとしては扱わない。乾式も内出血と火傷（火罐）のリスクがある。","en":"Applying suction to the skin with a cup. Wet cupping (hijama, which draws blood) is close to a medical procedure and is not treated here as self-care. Dry cupping also carries risks of bruising and of burns (with fire cups)."},"how":{"ja":["湿式（刺して血を出す）は自分で行わない。","乾式も、初めては専門家の指導なしに火や強いポンプを使わない。","市販ポンプを使う場合も短時間、同じ場所に繰り返さない。"],"en":["Do not do wet cupping (piercing the skin to draw blood) yourself.","For dry cupping too, do not use fire or a strong pump for the first time without a professional’s guidance.","Even with a commercial pump, keep the time short and do not repeat it on the same place."]},"evidence_note":{"ja":"筋骨格痛に対するレビューはあるが質は低く、効果は不確か。セルフ実施の安全性データは乏しい。","en":"There are reviews for musculoskeletal pain, but quality is low and any effect is uncertain. Safety data on self-administration are scarce."},"safety":{"ja":"水疱、やけど、紫斑、感染。湿式は特に感染リスク。抗凝固薬使用者は危険。","en":"Blisters, burns, bruising, and infection. Wet cupping has a particular infection risk. It is dangerous for people on anticoagulants."},"contra":{"ja":["湿式の自己実施","出血傾向","皮膚の傷、妊娠中の腹部","自己の火罐"],"en":["Doing wet cupping yourself","A tendency to bleed","A wound on the skin, or the abdomen in pregnancy","Using fire cups on yourself"]},"sources":[{"title":"NCCIH: Traditional Chinese Medicine: What You Need To Know","url":"https://www.nccih.nih.gov/health/traditional-chinese-medicine-what-you-need-to-know"}]},"cao-gio":{"id":"cao-gio","name":{"ja":"カオゾー（コイン擦り）","en":"Cao gio (coin rubbing)"},"type":"manual","groups":["se_asia"],"symptoms":["風邪のひき始め","肩こり"],"related":["katakori"],"evidence_level":"D","evidence_verified":true,"caution":true,"name_original":"Cạo gió","origin":{"ja":"ベトナムほか東南アジア","en":"Vietnam and elsewhere in Southeast Asia"},"tradition":{"ja":"風を掻き出す民間療法","en":"A folk method of “scraping out wind”"},"region":{"ja":"東南アジア","en":"Southeast Asia"},"what":{"ja":"皮膚に油をつけ、コインなどで強く擦り発赤や紫斑を出す民間療法。刮痧と類似。子どもの体に強く行うと傷害になり、虐待と誤解されることもある。","en":"A folk method of oiling the skin and rubbing it hard with a coin or similar tool, producing redness or bruising. It is similar to gua sha. Doing it strongly on a child’s body can cause injury, and it can also be mistaken for abuse."},"how":{"ja":["強い紫斑が出るほど擦らない。特に子どもには行わない。","高熱や呼吸困難は民間療法ではなく受診。","清潔な手技でも、効果は確立していない。"],"en":["Do not rub hard enough to produce strong bruising. Do not do this to a child in particular.","High fever or difficulty breathing needs care, not a folk method.","Even with a clean technique, usefulness has not been established."]},"evidence_note":{"ja":"有効性の質の高い根拠は乏しい。傷害と誤解（虐待疑い）のリスクがあるため、注意喚起として掲載。","en":"High-quality evidence of usefulness is scarce. Because of the risk of injury and of misunderstanding (suspected abuse), it is listed as a caution."},"safety":{"ja":"皮膚損傷、子どもへの実施は危険。出典は類似の刮痧レビュー。","en":"Skin injury; doing this to a child is dangerous. The sources are reviews of similar gua sha."},"contra":{"ja":["小児","出血傾向","皮膚の傷"],"en":["Children","A tendency to bleed","A wound on the skin"]},"sources":[{"title":"Lee et al., Using Guasha to treat musculoskeletal pain: systematic review (DARE/NCBI NBK79528)","url":"https://www.ncbi.nlm.nih.gov/books/NBK79528/"}]},"sweat-lodge":{"id":"sweat-lodge","name":{"ja":"スウェットロッジ（蒸気小屋）","en":"Sweat lodge / temazcal-type ceremony"},"type":"heat","groups":["americas"],"symptoms":["ストレス・不安","疲労"],"related":[],"evidence_level":"D","evidence_verified":true,"caution":true,"name_original":"sweat lodge / temazcal","origin":{"ja":"北米先住民ほか（類似は世界各地）","en":"Indigenous peoples of North America and others (similar practices exist in many places)"},"tradition":{"ja":"先住民の儀礼（福祉目的の商業イベントとは異なる）","en":"An Indigenous ceremony (distinct from a commercial event for wellness)"},"region":{"ja":"米州先住民（注意）","en":"Indigenous Americas (caution)"},"what":{"ja":"密閉空間で加熱した石と蒸気により発汗する儀礼的実践。文化的に神聖な場合が多く、安易な真似や商業的な「デトックス」イベントは、熱中症死などの重大事故が起きている。セルフケアのDIY対象ではない。","en":"A ceremonial practice of sweating in a closed space with heated stones and steam. It is often culturally sacred. Casual imitation, or a commercial “detox” event, has been involved in serious accidents including deaths from heat illness. It is not a DIY self-care activity."},"how":{"ja":["自分で穴やテントを作って高温の儀式を再現しない。","文化的な招待のない商業イベントにも安易に参加しない。","体調不良で熱い密閉空間に留まらない。"],"en":["Do not build a pit or tent yourself to recreate a high-heat ceremony.","Do not casually join a commercial event without a cultural invitation either.","Do not stay in a hot, closed space when you feel unwell."]},"evidence_note":{"ja":"儀礼としての意味は医学的有効性とは別。密閉高温による死亡事例があり、自己実施を勧める根拠はない。掲載は注意喚起。","en":"Meaning as a ceremony is separate from medical usefulness. There have been deaths from closed high heat, and there is no basis for advising self-administration. It is listed as a caution."},"safety":{"ja":"熱中症、脱水、低ナトリウム、圧死・出口確保失敗。文化の盗用の問題もある。","en":"Heat illness, dehydration, low sodium, and crushing or a failure to keep an exit. There is also a problem of cultural appropriation."},"contra":{"ja":["すべての自己実施・無管理の商業イベント"],"en":["All self-administration and unsupervised commercial events"]},"sources":[{"title":"Hussain & Cohen, 2018, systematic review of dry sauna (PMC5941775)","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5941775/"}]},"nasya":{"id":"nasya","name":{"ja":"ナスヤ（鼻への油）","en":"Nasya (nasal oiling)"},"type":"lifestyle","groups":["india"],"symptoms":["アレルギー性鼻炎","頭痛","呼吸"],"related":["headache","breathing"],"evidence_level":"D","evidence_verified":true,"caution":true,"name_original":"नस्य","origin":{"ja":"インド","en":"India"},"tradition":{"ja":"アーユルヴェーダの浄化・投与経路","en":"An Ayurvedic cleansing and administration route"},"region":{"ja":"インド","en":"India"},"what":{"ja":"鼻に油や薬液を少量入れる伝統法。セルフの「鼻に油」は感染・誤嚥・組成の不明な製品リスクがあり、安易な推奨はしない。","en":"A traditional method of placing a small amount of oil or a medicinal liquid in the nose. Self-administered “oil in the nose” carries risks of infection, inhalation, and products of unknown composition, and is not casually recommended."},"how":{"ja":["自己流で油や生薬を鼻に入れないことを基本とする。","医療的な点鼻は、医師が勧める製剤と用法に限る。","ネティ（塩水洗浄）と混同しない。"],"en":["The basic advice is not to put oil or herbal liquid in the nose on your own.","Medical nose drops should be limited to a product and method a physician advises.","Do not confuse this with neti (saline rinsing)."]},"evidence_note":{"ja":"伝統的投与経路だが、家庭での油の点鼻を支持する十分な安全性データはない。カタログでは注意喚起として扱う。","en":"It is a traditional route of administration, but there is not enough safety data to support household nasal oiling. In the catalogue it is treated as a caution."},"safety":{"ja":"感染、誤嚥、化学性肺炎、未知成分。水道水を鼻に入れない（ネティ項参照）。","en":"Infection, inhalation, chemical pneumonitis, and unknown ingredients. Do not put tap water in the nose (see the neti entry)."},"contra":{"ja":["自己流の点鼻油・生薬","小児への自己実施"],"en":["Self-administered nasal oil or herbal liquid","Doing this yourself to a child"]},"sources":[{"title":"NCCIH: Ayurvedic Medicine: In Depth","url":"https://www.nccih.nih.gov/health/ayurvedic-medicine-in-depth"},{"title":"FDA: Is rinsing your sinuses with neti pots safe?","url":"https://www.fda.gov/consumers/consumer-updates/rinsing-your-sinuses-neti-pots-safe"}]},"paida":{"id":"paida","name":{"ja":"拍打功（体を叩く功法）","en":"Paida (body slapping qigong)"},"type":"manual","groups":["china"],"symptoms":["疲労","筋肉のこわばり"],"related":["stiff"],"evidence_level":"D","evidence_verified":true,"caution":true,"name_original":"拍打","origin":{"ja":"中国","en":"China"},"tradition":{"ja":"一部の気功で行われる拍打","en":"Slapping used in some qigong"},"region":{"ja":"中国","en":"China"},"what":{"ja":"手や棒で体を繰り返し叩いて「沙」を出す、と説明する功法がある。強い拍打は内出血や横紋筋融解などの害が報告されており、推奨しない。","en":"Some qigong forms describe repeatedly striking the body with the hands or a stick to “bring out sha”. Harm from strong slapping, including bruising and rhabdomyolysis, has been reported, and it is not recommended."},"how":{"ja":["強い自己叩打は行わない。","軽いタッピング程度のリラクセーションなら、痛みが出ない強さに限る。","内出血が出るまで叩かない。"],"en":["Do not do strong self-slapping.","If you use only light tapping for relaxation, keep it at a strength that does not cause pain.","Do not strike until bruising appears."]},"evidence_note":{"ja":"有効性の質の高い根拠はなく、過度の拍打による傷害事例がある。カタログに載せる目的は注意喚起。","en":"There is no high-quality evidence of usefulness, and there are reports of injury from excessive slapping. The purpose of listing it in the catalogue is as a caution."},"safety":{"ja":"内出血、筋肉損傷、腎障害のリスク。子どもに行わせない。","en":"Risk of bruising, muscle injury, and kidney injury. Do not have children do this."},"contra":{"ja":["出血傾向","骨粗鬆症","すべての人への強い拍打"],"en":["A tendency to bleed","Osteoporosis","Strong slapping for anyone"]},"sources":[{"title":"NCCIH: Qigong: What You Need To 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About Herbs等に基づく担当者の整理であり、新しい研究で変わりうる。出典を確認できなかった項目は evidence_verified=false とし、根拠レベルDまたは注記で明示した。ハーブとサプリは相互作用と品質の問題がある。妊娠、循環器疾患、感覚障害、抗凝固薬使用時は特に注意。悪化する、原因不明の痛み、神経症状、高熱、胸痛、急なむくみなどは先に医療へ。文化的な儀礼（スウェットロッジなど）はDIY化しない。拍打、強いコイン擦り、自己刺鍼、湿式吸い玉、自己流ナスヤは推奨しない。","en":"The short steps in each entry are an introduction, not a treatment instruction. The evidence grouping is the compilers’ organisation as of 13 November 2026, based on reviews that could be confirmed at that time from Cochrane, NCCIH, PubMed, MSK About Herbs, and similar sources, and it may change with new research. Entries whose sources could not be confirmed are marked evidence_verified=false, and are shown as level D or with a note. Herbs and supplements have issues of interactions and quality. Take particular care in pregnancy, circulatory disease, reduced sensation, or when using an anticoagulant. If symptoms worsen, or if there is unexplained pain, nerve symptoms, a high fever, chest pain, or sudden swelling, seek medical care first. Do not turn a cultural ceremony (such as a sweat lodge) into a DIY activity. Body slapping, strong coin rubbing, needling yourself, wet cupping, and self-directed nasya are not recommended."},"sym_slug":{"肩こり":"katakori","首の痛み":"neck","腰痛":"lowback","膝痛":"knee","股関節の不調":"hip","足首・足の痛み":"anklefoot","足の冷え・むくみ":"coldfeet","頭痛":"headache","不眠":"sleep","ストレス・不安":"stress","疲労":"fatigue","便秘・胃腸":"gut","冷え性":"chilly","風邪のひき始め":"coldstart","呼吸":"breathing","姿勢":"posture","生理痛":"period","免疫":"immune","バランス・転倒予防":"balance","筋肉のこわばり":"stiff","眼精疲労":"eyes","吐き気":"nausea","アレルギー性鼻炎":"rhinitis","皮膚の乾燥":"skindry","集中・認知":"focus","血圧":"bp","口腔ケア":"mouth"}}}