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Los vídeos de ejercicios más vistos en YouTube para 23 dolencias frecuentes.
Un sitio de Alter Physio & Acupuncture, consulta de fisioterapia en Ámsterdam.
Por zona del cuerpo
Listas por síntoma
- Tensión de cuello y hombros — A feeling of heaviness or tightness from the neck across the shoulders and upper back, often noticed after long periods in one position.
- Dolor de cuello — 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.
- Hombro congelado y dolor de hombro — Shoulder pain or difficulty lifting the arm, including frozen shoulder, where the shoulder gradually becomes stiff. There are many possible causes.
- Dolor lumbar — 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.
- Ciática — Pain or tingling that spreads from the buttock down the leg, thought to come from irritation of a nerve in the lower back.
- Postura — Concerns such as a rounded upper back or shoulders. Rather than holding one 'correct' posture, changing position often is generally considered more important.
- Cefalea tensional — 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.
- Dolor de cadera — Pain around the hip or groin, often noticed when walking, standing up or using stairs.
- Dolor / artrosis de rodilla — Knee pain, including knee osteoarthritis, where joint cartilage changes with age. Strengthening the thigh and hip muscles is commonly recommended.
- Rodilla del corredor / saltador — Pain around the knee (front or outer side) after running or jumping. Adjusting training load and gradual strengthening are commonly used.
- Esguince de tobillo — An injury to the ankle ligaments from rolling the ankle. Once swelling settles, movement, strength and balance are gradually restored.
- Dolor del tendón de Aquiles — Pain in or around the Achilles tendon just above the heel, more common in runners or after a sudden increase in activity.
- Fascitis plantar — Pain under the heel or along the sole of the foot, typically worse with the first steps in the morning.
- Juanete — 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.
- Pie plano — A low or flattening foot arch. If it is not painful, it is often not a problem.
- Dedos del pie débiles — Toes that do not rest firmly on the ground, or feel weak. The videos focus on moving and strengthening the toes.
- Codo de tenista / golfista — Pain on the outer (tennis elbow) or inner (golfer's elbow) side of the elbow, more common with repetitive hand and wrist use.
- Dolor de muñeca / tendinitis — Pain in the wrist or at the base of the thumb, such as tendon irritation. Reducing overuse is often combined with gentle exercise.
- Túnel carpiano — 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.
- Dolor de mandíbula (ATM) — Pain in the jaw joint or muscles, clicking, or difficulty opening the mouth, sometimes linked to teeth grinding or clenching.
- Respiración superficial — A feeling of shallow or restricted breathing. These videos are slow-breathing practice. Seek care if breathlessness comes on suddenly or gets worse.
- Equilibrio y prevención de caídas — Unsteadiness or worry about falling. Balance and leg-strength exercises are known to help prevent falls.
- Rigidez / flexibilidad — Feeling stiff or less flexible. These videos are whole-body stretching and mobility routines.
Programas
- Programa de pies de 4 semanas — Uno o dos vídeos al día, de principiante a intermedio. Domingo de descanso.
- Trabajo de oficina: programa de 2 semanas — Uno o dos vídeos cortos durante la jornada para cuello, hombros, espalda y muñecas. Domingo de descanso.
Zona del cuerpo
- Espalda alta y postura
- Cabeza y cuello
- Hombro
- Zona lumbar
- Cadera
- Rodilla
- Tobillo y Aquiles
- Pie y dedos
- Muñeca, mano y codo
- Mandíbula
- Respiración
- Equilibrio
- Movilidad general
Autocuidado y terapias tradicionales del mundo
Explore prácticas de autocuidado y tradicionales de todo el mundo, por tipo o por región de origen. Incluir una práctica no es una recomendación y no se promete ningún efecto.