{"id":1353,"date":"2024-01-08T07:36:03","date_gmt":"2024-01-08T07:36:03","guid":{"rendered":"https:\/\/esenyurtgazetesi.com\/?p=1353"},"modified":"2024-01-08T07:36:03","modified_gmt":"2024-01-08T07:36:03","slug":"bel-fitigina-karsi-6-etkili-yontem","status":"publish","type":"post","link":"https:\/\/esenyurtgazetesi.com\/index.php\/2024\/01\/08\/bel-fitigina-karsi-6-etkili-yontem\/","title":{"rendered":"Bel f\u0131t\u0131\u011f\u0131na kar\u015f\u0131 6 etkili y\u00f6ntem !"},"content":{"rendered":"<p>\u00d6ks\u00fcr\u00fcrken, hap\u015f\u0131r\u0131rken hatta di\u015finizi f\u0131r\u00e7alarken bile bel f\u0131t\u0131\u011f\u0131n\u0131n kap\u0131n\u0131z\u0131 \u00e7alabilece\u011fini biliyor muydunuz? \u00d6zellikle g\u00fcn\u00fcm\u00fczde masa ba\u015f\u0131nda bilgisayar kar\u015f\u0131s\u0131nda uzun s\u00fcreli ge\u00e7irilen saatler ve hareketsiz (sedanter) ya\u015fam, fazla kilo ve yanl\u0131\u015f duru\u015f pozisyonlar\u0131 kas-iskelet sistemimizin de h\u0131zla zay\u0131flamas\u0131na ve y\u0131pranmas\u0131na yol a\u00e7arak, ya\u015fam kalitemizi vuran bel f\u0131t\u0131\u011f\u0131na zemin haz\u0131rl\u0131yor.\u00a0<strong>Ac\u0131badem Fulya Hastanesi Beyin ve Sinir Cerrahisi Uzman\u0131 Prof. Dr. Halit \u00c7avu\u015fo\u011flu<\/strong>\u00a0her bel a\u011fr\u0131s\u0131n\u0131n bel f\u0131t\u0131\u011f\u0131 olmad\u0131\u011f\u0131n\u0131, bel f\u0131t\u0131\u011f\u0131 tan\u0131s\u0131 konulan hastalar\u0131n ise sadece y\u00fczde 5\u2019inde ameliyat gerekti\u011fini belirterek \u201cFiziki muayenede sinir tahribat\u0131na ait bulgular yoksa \u00f6ncelikle yatak istirahati, a\u011fr\u0131 kesici ve fizik tedavi uygulanmal\u0131d\u0131r.\u00a0Sinir tahribat\u0131 olmas\u0131 ya da bu y\u00f6ntemlerin ba\u015far\u0131s\u0131z kalmas\u0131 durumunda cerrahi gerekir\u201d diyor. T\u0131bbi tedavi yerine farkl\u0131 y\u00f6ntemlere y\u00f6nelmekten ka\u00e7\u0131n\u0131lmas\u0131 gerekti\u011fini vurgulayan Prof. Dr. \u00c7avu\u015fo\u011flu, aksi halde kal\u0131c\u0131 sakatlanmalar hatta fel\u00e7 meydana gelebildi\u011fini s\u00f6yl\u00fcyor. Prof. Dr. Halit \u00c7avu\u015fo\u011flu bel f\u0131t\u0131\u011f\u0131ndan korunman\u0131n 6 \u00f6nemli kural\u0131n\u0131 ve tedavi y\u00f6ntemlerini anlatt\u0131, \u00f6nemli uyar\u0131lar ve \u00f6nerilerde bulundu.\u00a0<\/p>\n<p><strong>Duru\u015f pozisyonunuza dikkat edin!<\/strong><\/p>\n<p>Yere, diz seviyesinden a\u015fa\u011f\u0131da bir tabureye, al\u00e7ak tuvalete ya da aya\u011f\u0131n\u0131z\u0131n temas etmeyece\u011fi oranda y\u00fcksek bir sandalyeye oturmay\u0131n. Otururken bel bo\u015flu\u011funu doldurmak i\u00e7in belinizin arkas\u0131n\u0131 ufak yast\u0131kla mutlaka destekleyin. Kesinlikle yere uzanmay\u0131n. Kendinizi bir anda yata\u011fa atmaktan ka\u00e7\u0131n\u0131n! Yata\u011fa girerken \u00f6nce yata\u011fa oturup sonra yat\u0131\u015f pozisyonunu al\u0131n; kalkarken de \u00f6nce yan d\u00f6n\u00fcp, bacaklar\u0131n\u0131z\u0131 yere uzatt\u0131ktan sonra kalk\u0131n.\u00a0<\/p>\n<p><strong>\u00a0E\u011filirken, yukar\u0131 uzan\u0131rken mutlaka bu kurala uyun!<\/strong><\/p>\n<p>Yere e\u011filirken belinizden de\u011fil, diz ve kal\u00e7alar\u0131n\u0131zdan b\u00fck\u00fcl\u00fcn. \u00d6rne\u011fin; bir damacanadan su doldururken ya da yerden bir cisim kald\u0131rmak gerekirse kesinlikle belinizden e\u011filmeyin, \u00e7\u00f6melin, cismi g\u00f6vdeye yakla\u015ft\u0131r\u0131p, bu \u015fekilde do\u011frulun. Yukar\u0131ya uzanman\u0131z gerekiyorsa ayaklar\u0131n\u0131z\u0131n alt\u0131na mutlaka bir merdiven veya tabure koyun. Aksi taktirde her iki durumda da belinizdeki kaslara y\u00fcklenme sonucu ani bir travma geli\u015febilece\u011fi gibi zamanla belinizdeki kas\u0131n\u0131z zedelenerek de bel f\u0131t\u0131\u011f\u0131 geli\u015febilir.\u00a0<\/p>\n<p>\u00a0<strong>\u00a0Tek tarafa y\u00fcklenmeyin!<\/strong><\/p>\n<p>A\u011f\u0131rl\u0131k ta\u015f\u0131rken iki elinize e\u015fit y\u00fck almaya \u00f6zen g\u00f6sterin. \u00c7ok a\u011f\u0131r e\u015fya ta\u015f\u0131maktan ka\u00e7\u0131n\u0131n. Elinizdeki po\u015fetleri ya da y\u00fckleri g\u00f6vdenize yak\u0131n iki elle ta\u015f\u0131maya dikkat edin \u00e7\u00fcnk\u00fc elinizdeki po\u015fetleri ya da e\u015fyay\u0131 g\u00f6vdenizden ne kadar uzak kald\u0131r\u0131rsan\u0131z belinize olumsuz etkisi o kadar fazla olur, bel f\u0131t\u0131\u011f\u0131na zemin haz\u0131rlar. Bir cismi itmek veya \u00e7ekmek gerekirse \u00f6ncelikle bundan ka\u00e7\u0131n\u0131n, e\u011fer mutlaka yapmak gerekiyorsa sadece itin, kesinlikle kendinize \u00e7ekerek s\u00fcr\u00fcklemeyin.\u00a0<\/p>\n<p><strong>\u00a0\u0130deal kilonuzda olun<\/strong><\/p>\n<p>\u00a0Prof. Dr. Halit \u00c7avu\u015fo\u011flu fazla kilonun bel f\u0131t\u0131\u011f\u0131na davetiye \u00e7\u0131karan en \u00f6nemli etkenler aras\u0131nda yer ald\u0131\u011f\u0131n\u0131 belirterek, ideal kiloda olunmas\u0131n\u0131n son derece \u00f6nemli oldu\u011funu s\u00f6yl\u00fcyor. Kilo verme s\u00fcrecinde ise dikkatli olmak gerekti\u011fini vurgulayan Prof. Dr. \u00c7avu\u015fo\u011flu \u201cKiloluysan\u0131z mutlaka sa\u011fl\u0131kl\u0131 bir \u015fekilde kilo vererek ideal kilonuza kavu\u015fun. H\u0131zl\u0131 kilo verme kas kitlenizde daha \u00e7ok kayba neden olaca\u011f\u0131ndan, omurgaya destek olan kas hacminiz azal\u0131r ayr\u0131ca sistemik rahats\u0131zl\u0131klara neden olabilir\u201d diyor.\u00a0<\/p>\n<p>\u00a0<strong>D\u00fczenli egzersiz yap\u0131n<\/strong><\/p>\n<p>\u00a0\u00d6ncelikle mutlaka her 20 dakikada bir oturdu\u011funuz yerden kalk\u0131n ve belinizi rahatlat\u0131n. G\u00fcn\u00fcm\u00fczde bilgisayar kar\u015f\u0131s\u0131nda uzun saatler ge\u00e7irilmesi ve spordan uzak, hareketsiz (sedanter) ya\u015fam tarz\u0131 nedeniyle bel ve \u00e7evresindeki kaslar zay\u0131flarken, bel f\u0131t\u0131\u011f\u0131 geli\u015fme riski art\u0131yor. Bu nedenle mutlaka d\u00fczenli egzersiz yapmaya zaman ay\u0131r\u0131n. Y\u00fczme, pilates, haftada en az 3 g\u00fcn olmak \u00fczere birer saatlik tempolu y\u00fcr\u00fcy\u00fc\u015f gibi omurgaya dost olan egzersizler kar\u0131n ve s\u0131rt kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirip f\u0131t\u0131k riskinden uzakla\u015ft\u0131r\u0131r.<\/p>\n<p>\u00a0\u00a0<strong>Topuklu ayakkab\u0131dan ka\u00e7\u0131n\u0131n<\/strong><\/p>\n<p>Ayakkab\u0131 se\u00e7iminde sadece g\u00f6rselli\u011fine aldanmay\u0131p omurga ve bel sa\u011fl\u0131\u011f\u0131n\u0131 destekleyecek ayakkab\u0131 giymeye \u00f6zen g\u00f6stermek, gerekirse tabanl\u0131k kullanmak gerekiyor. \u00d6zellikle y\u00fcksek topuklu ayakkab\u0131lar\u0131n bel ve kal\u00e7a sa\u011fl\u0131\u011f\u0131nda ciddi sorunlar olu\u015fturabildi\u011fini, zamanla belde ortaya \u00e7\u0131kabilecek yap\u0131sal bozulmalarla birlikte bel f\u0131t\u0131\u011f\u0131na da zemin haz\u0131rlayabildi\u011fini belirten Prof. Dr. Halit \u00c7avu\u015fo\u011flu \u201c3 santimden daha y\u00fcksek topuklu ayakkab\u0131n\u0131n s\u0131k kullan\u0131m\u0131ndan ka\u00e7\u0131n\u0131lmal\u0131d\u0131r. \u00d6zellikle y\u00fcksek topuklu ayakkab\u0131yla a\u011f\u0131r bir cisim ta\u015f\u0131nmamal\u0131d\u0131r.\u201d diyor.\u00a0<\/p>\n<p>Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00d6ks\u00fcr\u00fcrken, hap\u015f\u0131r\u0131rken hatta di\u015finizi f\u0131r\u00e7alarken bile bel f\u0131t\u0131\u011f\u0131n\u0131n kap\u0131n\u0131z\u0131 \u00e7alabilece\u011fini biliyor muydunuz? \u00d6zellikle g\u00fcn\u00fcm\u00fczde masa ba\u015f\u0131nda bilgisayar kar\u015f\u0131s\u0131nda uzun s\u00fcreli ge\u00e7irilen saatler ve hareketsiz (sedanter) ya\u015fam, fazla kilo ve yanl\u0131\u015f duru\u015f pozisyonlar\u0131 kas-iskelet sistemimizin de h\u0131zla zay\u0131flamas\u0131na ve y\u0131pranmas\u0131na yol a\u00e7arak, ya\u015fam kalitemizi vuran bel f\u0131t\u0131\u011f\u0131na zemin haz\u0131rl\u0131yor.\u00a0<\/p>\n","protected":false},"author":1,"featured_media":1354,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[23],"tags":[386,387,390,388,389],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/esenyurtgazetesi.com\/index.php\/wp-json\/wp\/v2\/posts\/1353"}],"collection":[{"href":"https:\/\/esenyurtgazetesi.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/esenyurtgazetesi.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/esenyurtgazetesi.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/esenyurtgazetesi.com\/index.php\/wp-json\/wp\/v2\/comments?post=1353"}],"version-history":[{"count":1,"href":"https:\/\/esenyurtgazetesi.com\/index.php\/wp-json\/wp\/v2\/posts\/1353\/revisions"}],"predecessor-version":[{"id":1355,"href":"https:\/\/esenyurtgazetesi.com\/index.php\/wp-json\/wp\/v2\/posts\/1353\/revisions\/1355"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/esenyurtgazetesi.com\/index.php\/wp-json\/wp\/v2\/media\/1354"}],"wp:attachment":[{"href":"https:\/\/esenyurtgazetesi.com\/index.php\/wp-json\/wp\/v2\/media?parent=1353"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/esenyurtgazetesi.com\/index.php\/wp-json\/wp\/v2\/categories?post=1353"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/esenyurtgazetesi.com\/index.php\/wp-json\/wp\/v2\/tags?post=1353"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}