Senebti

Masa başı: 2 haftalık program

İş gününde boyun, omuz, sırt ve el bilekleri için bir iki kısa video. Pazar dinlenme.

Önce güvenlik

Genel bilgidir. Ağrı artarsa bırakın ve bir sağlık profesyoneline danışın. Kısa ve kolay olanlarla başlayın. Rahat hissettiğinizde ve ağrı artmadığında ilerleyin.

1. gün

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

2. gün

  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

3. gün

  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

4. gün

  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

5. gün — Dinlenme

6. gün

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

7. gün — Dinlenme

8. gün

  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

9. gün

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

10. gün

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

11. gün

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

12. gün

  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

13. gün

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

14. gün — Dinlenme