Senebti

Desk worker: 2-week programme

One or two short videos during the workday for neck, shoulders, back and wrists. Sundays off.

Safety first

General information only. Stop if pain increases and talk to a healthcare professional. Start short and easy. Move on when it feels comfortable and pain does not increase.

Day 1

  1. Exercise posture break for office workers — ChoosePT YouTube
  2. The One Exercise Everyone Should Do For Neck Pain — Bob & Brad YouTube

Day 2

  1. 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 YouTube

Day 3

  1. The 5 Most Important Stretches For Desk Workers — The Online Physiotherapist YouTube
  2. How to Do Diaphragmatic Breathing: A Guide from Physical Therapists — Hinge Health YouTube

Day 4

  1. 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 YouTube
  2. Oefening bij rugklachten: Kwispelen ©FysiovdBerge — FysiovdBerge YouTube

Day 5 — Rest

Day 6

  1. A Physical Therapist's Morning Stiffness Workout | Trainer of the Month Club | Well+Good — Well+Good YouTube

Day 7 — Rest

Day 8

  1. A Physical Therapist's Sitting Exercises for Better Posture | Trainer of the Month Club | Well+Good — Well+Good YouTube
  2. Binnen 90 seconden soepele nek en schouders | HelloFysio — HC Health YouTube

Day 9

  1. 3 BEST Exercises for Carpal Tunnel Syndrome — E3 Rehab YouTube

Day 10

  1. Improve Thoracic Spine Mobility (4 Best Exercises) — E3 Rehab YouTube

Day 11

  1. Top 5 Thoracic Spine Mobility Drills — Physiotutors YouTube
  2. 5 Mobiliserende Onderrug Oefeningen bij Lage Rugpijn — Lage Rugpijn Fysio YouTube

Day 12

  1. 【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】 YouTube
  2. Oefeningen bij spanning in rug, nek en schouders (≈14 min) — AZ Jan Palfijn Gent YouTube

Day 13

  1. Full Body Mobility Stretches by Daniel Giordano | NYU Steinhardt Department of Physical Therapy — NYU Steinhardt YouTube

Day 14 — Rest