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흔한 23가지 증상에 대해 YouTube에서 많이 본 운동 영상을 모았습니다.
암스테르담의 물리치료 클리닉 Alter Physio & Acupuncture가 운영합니다.
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증상별 재생목록
- 어깨 결림 — A feeling of heaviness or tightness from the neck across the shoulders and upper back, often noticed after long periods in one position.
- 목 통증 — 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.
- 오십견·어깨 통증 — Shoulder pain or difficulty lifting the arm, including frozen shoulder, where the shoulder gradually becomes stiff. There are many possible causes.
- 허리 통증 — 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.
- 좌골신경통 — Pain or tingling that spreads from the buttock down the leg, thought to come from irritation of a nerve in the lower back.
- 굽은 등·자세 — Concerns such as a rounded upper back or shoulders. Rather than holding one 'correct' posture, changing position often is generally considered more important.
- 긴장성 두통 — 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.
- 고관절 통증 — Pain around the hip or groin, often noticed when walking, standing up or using stairs.
- 무릎 통증·퇴행성 관절염 — Knee pain, including knee osteoarthritis, where joint cartilage changes with age. Strengthening the thigh and hip muscles is commonly recommended.
- 러너스 니·점퍼스 니 — Pain around the knee (front or outer side) after running or jumping. Adjusting training load and gradual strengthening are commonly used.
- 발목 염좌 — An injury to the ankle ligaments from rolling the ankle. Once swelling settles, movement, strength and balance are gradually restored.
- 아킬레스건 통증 — Pain in or around the Achilles tendon just above the heel, more common in runners or after a sudden increase in activity.
- 족저근막염 — Pain under the heel or along the sole of the foot, typically worse with the first steps in the morning.
- 무지외반증 — 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.
- 평발 — A low or flattening foot arch. If it is not painful, it is often not a problem.
- 뜬 발가락·발가락 약화 — Toes that do not rest firmly on the ground, or feel weak. The videos focus on moving and strengthening the toes.
- 테니스엘보·골프엘보 — Pain on the outer (tennis elbow) or inner (golfer's elbow) side of the elbow, more common with repetitive hand and wrist use.
- 손목 통증·건초염 — Pain in the wrist or at the base of the thumb, such as tendon irritation. Reducing overuse is often combined with gentle exercise.
- 손목터널증후군 — 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.
- 턱관절 장애 — Pain in the jaw joint or muscles, clicking, or difficulty opening the mouth, sometimes linked to teeth grinding or clenching.
- 얕은 호흡 — A feeling of shallow or restricted breathing. These videos are slow-breathing practice. Seek care if breathlessness comes on suddenly or gets worse.
- 균형·낙상 예방 — Unsteadiness or worry about falling. Balance and leg-strength exercises are known to help prevent falls.
- 뻣뻣한 몸·유연성 — Feeling stiff or less flexible. These videos are whole-body stretching and mobility routines.
프로그램
- 4주 발 프로그램 — 하루 1~2개, 초급에서 중급으로 조금씩. 일요일은 휴식.
- 사무직 2주 프로그램 — 업무 중 하루 1~2개 짧은 영상으로 목·어깨·등·손목을 자주 움직입니다. 일요일은 휴식.
부위
세계의 셀프케어와 전통 요법
종류나 발상 지역으로, 세계 각지의 셀프케어와 전통 요법을 찾을 수 있습니다. 게재는 권장이 아니며, 효과를 약속하지 않습니다.