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23 yaygın şikâyet için YouTube’da en çok izlenen egzersiz videoları.

Amsterdam’daki bir fizyoterapi kliniği olan Alter Physio & Acupuncture tarafından yürütülür.

Vücut bölgesine göre

Belirtiye göre listeler

  • Boyun ve omuz gerginliği — A feeling of heaviness or tightness from the neck across the shoulders and upper back, often noticed after long periods in one position.
  • Boyun ağrısı — 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.
  • Donuk omuz ve omuz ağrısı — Shoulder pain or difficulty lifting the arm, including frozen shoulder, where the shoulder gradually becomes stiff. There are many possible causes.
  • Bel ağrısı — 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.
  • Siyatik — Pain or tingling that spreads from the buttock down the leg, thought to come from irritation of a nerve in the lower back.
  • Duruş — Concerns such as a rounded upper back or shoulders. Rather than holding one 'correct' posture, changing position often is generally considered more important.
  • Gerilim tipi baş ağrısı — 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.
  • Kalça ağrısı — Pain around the hip or groin, often noticed when walking, standing up or using stairs.
  • Diz ağrısı / diz kireçlenmesi — Knee pain, including knee osteoarthritis, where joint cartilage changes with age. Strengthening the thigh and hip muscles is commonly recommended.
  • Koşucu / atlayıcı dizi — Pain around the knee (front or outer side) after running or jumping. Adjusting training load and gradual strengthening are commonly used.
  • Ayak bileği burkulması — An injury to the ankle ligaments from rolling the ankle. Once swelling settles, movement, strength and balance are gradually restored.
  • Aşil tendonu ağrısı — Pain in or around the Achilles tendon just above the heel, more common in runners or after a sudden increase in activity.
  • Topuk dikeni / plantar fasiit — Pain under the heel or along the sole of the foot, typically worse with the first steps in the morning.
  • Halluks valgus — 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.
  • Düz taban — A low or flattening foot arch. If it is not painful, it is often not a problem.
  • Zayıf ayak parmakları — Toes that do not rest firmly on the ground, or feel weak. The videos focus on moving and strengthening the toes.
  • Tenisçi / golfçü dirseği — Pain on the outer (tennis elbow) or inner (golfer's elbow) side of the elbow, more common with repetitive hand and wrist use.
  • El bileği ağrısı / tendinit — Pain in the wrist or at the base of the thumb, such as tendon irritation. Reducing overuse is often combined with gentle exercise.
  • Karpal tünel sendromu — 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.
  • Çene eklemi ağrısı — Pain in the jaw joint or muscles, clicking, or difficulty opening the mouth, sometimes linked to teeth grinding or clenching.
  • Yüzeysel nefes — A feeling of shallow or restricted breathing. These videos are slow-breathing practice. Seek care if breathlessness comes on suddenly or gets worse.
  • Denge ve düşme önleme — Unsteadiness or worry about falling. Balance and leg-strength exercises are known to help prevent falls.
  • Tutukluk / esneklik — Feeling stiff or less flexible. These videos are whole-body stretching and mobility routines.

Programlar

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