Lavoro d’ufficio: programma di 2 settimane

Uno o due brevi video durante la giornata per collo, spalle, schiena e polsi. Domenica riposo.

Giorno 1

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

Giorno 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

Giorno 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

Giorno 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

Giorno 5 — Riposo

Giorno 6

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

Giorno 7 — Riposo

Giorno 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

Giorno 9

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

Giorno 10

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

Giorno 11

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

Giorno 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

Giorno 13

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

Giorno 14 — Riposo