Senebti

4 haftalık ayak programı

Günde bir iki video, başlangıçtan orta seviyeye. 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. Toe spread- BYU foot strength study — Byufootstrengthstudy YouTube
  2. How to Do a Toe Yoga Exercise: A Guide from Physical Therapists — Hinge Health YouTube

2. gün

  1. Toe Spreading: Progressive Mobility Physio & Performance — Progressive Mobility Physio & Performance YouTube
  2. 【足指　ストレッチ】足指が開かない＆超硬い人向け！毎日足指ストレッチ！【愛媛松山市　整体】 — 薬師寺偲 【理学療法士・ピラティス】 YouTube

3. gün

  1. 足指の体操（約13分） — ウェルネスジム山王 YouTube

4. gün

  1. Podotherapie Hermanns | Oefening 3 - Swingende tenen — Podotherapie Hermanns YouTube

5. gün

  1. How to Do a Toe Yoga Exercise: A Guide from Physical Therapists — Hinge Health YouTube
  2. Podo-oefeningen - Tenen mobiliseren - rekken in alle richtingen — Podotherapie Oost-Nederland YouTube

6. gün

  1. 5 FOOT STRETCHES for Foot and Ankle Mobility — Redefining Strength YouTube

7. gün — Dinlenme

8. gün

  1. Short Foot Exercise for Intrinsic Foot Strength — Move With Meg Physical Therapy by Dr. Meg Pezzino YouTube
  2. Toe spread- BYU foot strength study — Byufootstrengthstudy YouTube

9. gün

  1. Doming Exercise — Podiatry Professionals YouTube
  2. Toe Spreading: Progressive Mobility Physio & Performance — Progressive Mobility Physio & Performance YouTube

10. gün

  1. Short Foot — Keep It Moving Physical Therapy & Wellness YouTube

11. gün

  1. #4 タオルギャザートレーニング 足指の動きが転倒予防にとても重要！【足部トレーニング】 — 足のトラブル専門 メディカルフットセンター YouTube
  2. 3 Exercises For A Stiff Big Toe | Mobility Exercises That WORK! — Gait Happens YouTube

12. gün

  1. Short Foot Exercise for Intrinsic Foot Strength — Move With Meg Physical Therapy by Dr. Meg Pezzino YouTube
  2. リハビリスタッフが解説【タオルギャザー】 — 野島整形外科内科 YouTube

13. gün

  1. 転倒を予防する足指トレーニング【第15回ヘルシーチャンネル】｜転倒予防健康教室【岡山旭東病院】 — 岡山旭東病院 YouTube

14. gün — Dinlenme

15. gün — Dinlenme

16. gün

  1. "Toe Yoga" Exercises to Prevent Foot & Ankle Injuries — 3DPT YouTube
  2. Doming Exercise — Podiatry Professionals YouTube

17. gün

  1. 【最新版】足裏で１番大事な「小指のアーチ」を作る方法はコレ！【扁平足・外反母趾・足のアーチを作る方法】【愛媛県松山市　ピラティス整体】 — 薬師寺偲 【理学療法士・ピラティス】 YouTube
  2. Balance Exercises for Fall Prevention - Ask Doctor Jo — AskDoctorJo YouTube

18. gün

  1. Voorvoet Oefeningen — voetenkel Amsterdam YouTube

19. gün

  1. 7 Exercises for Flat Feet | Doctor and Physio led demonstration — Doctor O'Donovan YouTube

20. gün

  1. The ONLY 3 Exercises You Need to Prevent FALLS After 65 — Will Harlow – Over-Fifties Specialist Physio YouTube
  2. 5 FOOT STRETCHES for Foot and Ankle Mobility — Redefining Strength YouTube

21. gün — Dinlenme

22. gün — Dinlenme

23. gün

  1. Short Foot Exercise for Runners — Spark Healthy Runner YouTube
  2. "Toe Yoga" Exercises to Prevent Foot & Ankle Injuries — 3DPT YouTube

24. gün

  1. 【足指　ストレッチ】足指が開かない＆超硬い人向け！毎日足指ストレッチ！【愛媛松山市　整体】 — 薬師寺偲 【理学療法士・ピラティス】 YouTube

25. gün

  1. Strengthen Your Feet | 4 Key Exercises for Runners — The Run Experience YouTube

26. gün

  1. 4 Foot Exercises That Will Transform Your Movement — Barefoot Strength YouTube
  2. 【最新版】足裏で１番大事な「小指のアーチ」を作る方法はコレ！【扁平足・外反母趾・足のアーチを作る方法】【愛媛県松山市　ピラティス整体】 — 薬師寺偲 【理学療法士・ピラティス】 YouTube

27. gün

  1. Voorvoet Oefeningen — voetenkel Amsterdam YouTube
  2. Balance Exercises for Fall Prevention - Ask Doctor Jo — AskDoctorJo YouTube

28. gün — Dinlenme