Trabalho de escritório: programa de 2 semanas
Um ou dois vídeos curtos durante o expediente para pescoço, ombros, costas e punhos. Domingo de descanso.
Primeiro, a segurança
Informação geral. Pare se a dor aumentar e procure um profissional de saúde. Comece pelo curto e fácil. Avance quando estiver confortável e a dor não aumentar.
Dia 1
- Exercise posture break for office workers — ChoosePT YouTube
- The One Exercise Everyone Should Do For Neck Pain — Bob & Brad YouTube
Dia 2
- 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
Dia 3
- The 5 Most Important Stretches For Desk Workers — The Online Physiotherapist YouTube
- How to Do Diaphragmatic Breathing: A Guide from Physical Therapists — Hinge Health YouTube
Dia 4
- 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
- Oefening bij rugklachten: Kwispelen ©FysiovdBerge — FysiovdBerge YouTube
Dia 5 — Descanso
Dia 6
- A Physical Therapist's Morning Stiffness Workout | Trainer of the Month Club | Well+Good — Well+Good YouTube
Dia 7 — Descanso
Dia 8
- A Physical Therapist's Sitting Exercises for Better Posture | Trainer of the Month Club | Well+Good — Well+Good YouTube
- Binnen 90 seconden soepele nek en schouders | HelloFysio — HC Health YouTube
Dia 9
- 3 BEST Exercises for Carpal Tunnel Syndrome — E3 Rehab YouTube
Dia 10
- Improve Thoracic Spine Mobility (4 Best Exercises) — E3 Rehab YouTube
Dia 11
- Top 5 Thoracic Spine Mobility Drills — Physiotutors YouTube
- 5 Mobiliserende Onderrug Oefeningen bij Lage Rugpijn — Lage Rugpijn Fysio YouTube
Dia 12
- 【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
- Oefeningen bij spanning in rug, nek en schouders (≈14 min) — AZ Jan Palfijn Gent YouTube
Dia 13
- Full Body Mobility Stretches by Daniel Giordano | NYU Steinhardt Department of Physical Therapy — NYU Steinhardt YouTube