Senebti

사무직 2주 프로그램

업무 중 하루 1~2개 짧은 영상으로 목·어깨·등·손목을 자주 움직입니다. 일요일은 휴식.

먼저 안전하게

일반적인 정보입니다. 통증이 심해지면 중단하고 의료인과 상담하세요. 짧고 쉬운 것부터 시작하세요. 통증이 늘지 않고 익숙해지면 다음으로.

1일차

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

2일차

  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

3일차

  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

4일차

  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

5일차 — 휴식

6일차

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

7일차 — 휴식

8일차

  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

9일차

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

10일차

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

11일차

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

12일차

  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

13일차

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

14일차 — 휴식