{"id":520,"date":"2009-08-26T12:26:15","date_gmt":"2009-08-26T13:26:15","guid":{"rendered":"https:\/\/turanuslu.net\/?p=520"},"modified":"2022-01-14T08:56:23","modified_gmt":"2022-01-14T08:56:23","slug":"sirt-agrilarindan-korunma","status":"publish","type":"post","link":"https:\/\/turanuslu.net\/ar\/sirt-agrilarindan-korunma\/","title":{"rendered":"S\u0131rt A\u011fr\u0131lar\u0131ndan Korunma"},"content":{"rendered":"

S\u0131rt A\u011fr\u0131lar\u0131ndan Korunma<\/h2>\n

\"\"
\n
\nYanl\u0131\u015f oturma, duru\u015f bozuklu\u011fu, hareketsizlik veya a\u011f\u0131r kald\u0131rma; hepsi s\u0131rt a\u011fr\u0131lar\u0131n\u0131n ba\u015f kayna\u011f\u0131. Ama hepsinin de \u00e7aresi var, yeter ki \u00fc\u015fenmeyin ve tavsiyelere kulak verin. <\/strong><\/p>\n

S\u0131rt a\u011fr\u0131lar\u0131n\u0131n en \u00f6nemli nedeni hareketsizlik. Bu da, belkemi\u011fini destekleyen adaleleri tembelle\u015ftirip duru\u015f bozuklu\u011funa ve kas\u0131lmalara neden oluyor. S\u00fcrekli oturmak omurlar\u0131 olumsuz etkiliyor. \u00c7\u00fcnk\u00fc omurlar aras\u0131ndaki tamponlar sadece d\u00fczenli kas\u0131lma ve gev\u015feme sayesinde doku s\u0131v\u0131s\u0131yla besleniyor ve bunun i\u00e7in de hareket etmek gerekiyor. Yanl\u0131\u015f kald\u0131rma hareketleri veya stres, korku gibi etkenler de a\u011fr\u0131lara yol a\u00e7abiliyor.<\/div>\n

Akut \u015fikayetlerde ne yapmal\u0131? <\/strong><\/p>\n

A\u011fr\u0131y\u0131 hi\u00e7bir zaman inkar etmeyin. \u0130yile\u015fmenin yollar\u0131n\u0131 aray\u0131n. \u00d6rne\u011fin s\u0131cak, kan dola\u015f\u0131m\u0131n\u0131 destekledi\u011fi i\u00e7in a\u011fr\u0131lara iyi gelir. Biberiye esansl\u0131 s\u0131cak bir banyo rahatlat\u0131r. Ayn\u0131 \u015fekilde \u0131s\u0131tma torbas\u0131 veya uygun merhemler de kaslar\u0131 gev\u015fetir.<\/div>\n
A\u011fr\u0131lar\u0131 ciddiye alman\u0131z \u00e7ok \u00f6nemli, \u00e7\u00fcnk\u00fc ancak zaman\u0131nda m\u00fcdahale, a\u011fr\u0131n\u0131n kronikle\u015fmesini \u00f6nleyebilir. A\u011f\u0131r durumlarda ise mutlaka bir doktora dan\u0131\u015fmak gerekir.<\/div>\n

Kronik a\u011fr\u0131lar\u0131n \u00e7aresi nedir? <\/strong><\/p>\n

En do\u011fru yol, bir uzman\u0131n \u00f6nerece\u011fi terapileri uygulamakt\u0131r. Ayr\u0131ca masaj ve jimnastik a\u011fr\u0131lara iyi gelir. \u00c7\u00fcnk\u00fc masaj adaleleri gev\u015fetir ve kan dola\u015f\u0131m\u0131 ile metabolizman\u0131n daha rahat \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flar. Jimnastik ise, s\u0131rt egzersizleri sayesinde tembel kaslar\u0131 tekrar harekete ge\u00e7irir.<\/div>\n

Al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 de\u011fi\u015ftirin<\/strong><\/p>\n

Tembellik s\u0131rt a\u011fr\u0131s\u0131na yol a\u00e7\u0131yor. Uzmanlar, g\u00fcnl\u00fck al\u0131\u015fkanl\u0131klar\u0131n\u0131 de\u011fi\u015ftiremeyenlerin s\u0131rt a\u011fr\u0131lar\u0131na daha \u00e7ok maruz kald\u0131klar\u0131n\u0131, bu nedenle ya\u015famlar\u0131nda harekete daha \u00e7ok yer vermeleri gerekti\u011fini belirtiyor. \u00d6rne\u011fin ritmik hareketler, s\u0131rt \u00fcst\u00fc y\u00fczme, kayak veya trekking gibi spor t\u00fcrleri, s\u0131rt a\u011fr\u0131lar\u0131n\u0131n en b\u00fcy\u00fck d\u00fc\u015fmanlar\u0131. Sporun d\u0131\u015f\u0131nda s\u0131k s\u0131k aya\u011fa kalkmak (\u00f6rne\u011fin telefonda konu\u015furken) ve kaslar\u0131 harekete ge\u00e7irmek (\u00f6rne\u011fin karn\u0131n\u0131z\u0131 i\u00e7eri \u00e7ekin veya ayaklar\u0131n\u0131z\u0131 yere iyice bast\u0131r\u0131n) de iyi bir \u00e7\u00f6z\u00fcm. Ayr\u0131ca m\u00fczik dinlemek, yoga yapmak veya y\u00fcr\u00fcy\u00fc\u015f gibi stres \u00f6nleyici alternatifler de s\u0131rt a\u011fr\u0131lar\u0131na iyi geliyor<\/div>\n

Do\u011fru oturun <\/strong>
\n\"\"<\/p>\n

\u0130\u015fini s\u00fcrekli oturarak yapanlar s\u0131rt a\u011fr\u0131lar\u0131na daha \u00e7ok maruz kal\u0131yor. En iyi sandalye veya araba koltu\u011fu bile, bazen bu a\u011fr\u0131lar\u0131 \u00f6nleyemiyor. Fakat baz\u0131 noktalara dikkat ederek, s\u0131rt a\u011fr\u0131lar\u0131n\u0131 en aza indirebilirsiniz. Masa ve sandalyenin yan\u0131 s\u0131ra, bilgisayar ekran\u0131 ve faresi de s\u0131rt\u0131 olumsuz etkileyebiliyor. Bu nedenle m\u00fcmk\u00fcn oldu\u011funca oturu\u015f \u015feklinizi de\u011fi\u015ftirmekte veya s\u0131rt\u0131n\u0131z\u0131 bir yast\u0131\u011fa dayaman\u0131zda fayda var.<\/div>\n
\u0130\u015fyerindeki masan\u0131z\u0131n do\u011fru y\u00fckseklikte olmas\u0131 \u00e7ok \u00f6nemli. E\u011fer kollar\u0131n\u0131z\u0131 masan\u0131n \u00fczerine koydu\u011funuzda yukar\u0131 do\u011fru \u00e7ekmek zorunda kalm\u0131yorsan\u0131z, masan\u0131n y\u00fcksekli\u011fi ideal demektir. Bacaklar\u0131n\u0131z\u0131n da masan\u0131n alt\u0131nda rahat etmesine \u00f6zen g\u00f6sterin. \u00c7al\u0131\u015fma alan\u0131n\u0131z en az 160 x 80 cm b\u00fcy\u00fckl\u00fc\u011f\u00fcnde olmal\u0131. S\u00fcrekli kulland\u0131\u011f\u0131n\u0131z b\u00fcro malzemeleri elinizin alt\u0131nda olmal\u0131, nadiren kulland\u0131klar\u0131n\u0131z\u0131 ise biraz uza\u011f\u0131n\u0131zda bulundurursan\u0131z, onlara ula\u015fmak i\u00e7in biraz hareket etme \u015fans\u0131n\u0131z olur. Fax veya printer gibi b\u00fcro aletlerinin ise size biraz uzakta olmalar\u0131nda fayda var. B\u00f6ylece g\u00fcn i\u00e7erisinde yerinizden kalkma ve hareket etme \u015fans\u0131n\u0131 yakalayabilirsiniz.<\/div>\n
Bilgisayar ekran\u0131 en \u00e7ok g\u00f6zlerimizi yorar. Yans\u0131ma veya \u00e7ok k\u00fc\u00e7\u00fck yaz\u0131lar g\u00f6zlerimizi daha \u00e7ok odaklamam\u0131za, bu da kas\u0131lmam\u0131za yol a\u00e7ar. Bu nedenle ekran\u0131n b\u00fcy\u00fckl\u00fc\u011f\u00fc, rengi, klavyenin durdu\u011fu yer ve \u00e7evresinin sizi rahats\u0131z edecek nitelikte olmamas\u0131 gerekir.<\/div>\n

Do\u011fru kald\u0131rma ve ta\u015f\u0131ma y\u00f6ntemi <\/strong>
\n\"\"<\/p>\n

Defalarca okuyup duymam\u0131za ra\u011fmen, hala y\u00fckleri yanl\u0131\u015f kald\u0131r\u0131yor ve ta\u015f\u0131yoruz. Dolay\u0131s\u0131yla da s\u0131rt\u0131m\u0131za \u00e7ok zarar veriyoruz. A\u011fr\u0131lara maruz kalmamak i\u00e7in, bunlara dikkat etmelisiniz:<\/div>\n
    \n
  • Yerden bir \u015fey al\u0131rken asla e\u011filmeyin. Her zaman diz \u00e7\u00f6k\u00fcn ve \u00f6yle kald\u0131r\u0131n. Yere b\u0131rak\u0131rken de ayn\u0131s\u0131n\u0131 yap\u0131n.<\/li>\n
  • \u00c7ok a\u011f\u0131r y\u00fckleri birden de\u011fil, parti parti ta\u015f\u0131y\u0131n.<\/li>\n
  • Ta\u015f\u0131d\u0131klar\u0131n\u0131z\u0131 hep v\u00fccudunuza yak\u0131n tutun ve belinizle kesinlikle desteklemeyin.<\/li>\n
  • Tek tarafl\u0131 ta\u015f\u0131maktan ka\u00e7\u0131n\u0131n. M\u00fcmk\u00fcnse y\u00fck\u00fc iki elinizle ta\u015f\u0131yarak dengeleyin.<\/li>\n<\/ul>\n

    Ev i\u015fleri yaparken dikkat <\/strong>
    \n\"\"<\/p>\n

    Mutfak i\u015fleri, \u00e7ama\u015f\u0131r ve temizlik, g\u00fcn\u00fcm\u00fcz teknolojinin nimetleri sayesinde art\u0131k problem olmaktan \u00e7\u0131kt\u0131. Fakat yine de modern hayat\u0131n getirdi\u011fi bir tak\u0131m olumsuzluklar, s\u0131rt a\u011fr\u0131lar\u0131na neden oluyor. \u00d6rne\u011fin haz\u0131r mutfaklarda lavabolar ya \u00e7ok al\u00e7ak oluyor ya da dolaplar fazla yukar\u0131 monte ediliyor. Yine de ufak tefek \u00f6nlemlerle s\u0131rt a\u011fr\u0131lar\u0131ndan ka\u00e7\u0131nabilirsiniz.<\/div>\n
      \n
    • S\u0131k kulland\u0131\u011f\u0131n\u0131z tabak \u00e7ana\u011f\u0131, dolaplar\u0131n\u0131z\u0131n alt raflar\u0131na yerle\u015ftirin.<\/li>\n
    • Mutfak aletlerini m\u00fcmk\u00fcn oldu\u011funca g\u00f6z hizan\u0131zda bulundurun. B\u00f6ylece s\u00fcrekli e\u011filmekten ka\u00e7\u0131nm\u0131\u015f olursunuz.<\/li>\n
    • Yeni mutfak yapt\u0131ranlar lavabo, buzdolab\u0131, dolap gibi e\u015fyalar\u0131n yerinin rahat ve kolay kullan\u0131l\u0131r olmas\u0131na dikkat etmeli.<\/li>\n<\/ul>\n
      \u00dct\u00fc yaparken: <\/strong>Y\u00fcksekli\u011fi ayarlanabilir bir \u00fct\u00fc masas\u0131 tercih edin. En ideal masa, bel hizan\u0131zda olanlar. M\u00fcmk\u00fcn oldu\u011funca \u00fct\u00fc masas\u0131n\u0131n yak\u0131n\u0131nda durun ve bir aya\u011f\u0131n\u0131z\u0131 k\u00fc\u00e7\u00fck bir tabureye yaslay\u0131n. S\u0131k s\u0131k da ayaklar\u0131n\u0131z\u0131 de\u011fi\u015ftirin. \u00c7ama\u015f\u0131r sepetini bir sandalyenin \u00fczerine al\u0131rsan\u0131z, s\u00fcrekli e\u011filmek zorunda kalmazs\u0131n\u0131z.<\/div>\n
      Cam silme:<\/strong> Bu i\u015f i\u00e7in \u00f6zel olarak \u00fcretilen aletler var. M\u00fcmk\u00fcn oldu\u011funca onlar\u0131 kullan\u0131n. B\u00f6ylece hem camlar\u0131 en k\u00fc\u00e7\u00fck ayr\u0131n\u0131t\u0131s\u0131na kadar temizleyebilir hem de kendinizi yormazs\u0131n\u0131z.<\/div>\n
      S\u00fcp\u00fcrme i\u015fi:<\/strong> Elektrik s\u00fcp\u00fcrgenizin sap\u0131n\u0131n ayarlanabilir olmas\u0131na dikkat edin. Koltuklar\u0131n alt\u0131n\u0131 s\u00fcp\u00fcr\u00fcrken de e\u011filmek yerine diz \u00e7\u00f6k\u00fcn.<\/div>","protected":false},"excerpt":{"rendered":"

      S\u0131rt A\u011fr\u0131lar\u0131ndan Korunma<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[501],"tags":[528,502,529,100,505],"class_list":["post-520","post","type-post","status-publish","format-standard","hentry","category-sirt-agrilari","tag-dogru-oturma-pozisyonlari","tag-sirt-agrilari","tag-sirt-agrilarindan-korunma","tag-sirt-agrisi","tag-sirt-agrisi-tedavisi"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/turanuslu.net\/ar\/wp-json\/wp\/v2\/posts\/520","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/turanuslu.net\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/turanuslu.net\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/turanuslu.net\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/turanuslu.net\/ar\/wp-json\/wp\/v2\/comments?post=520"}],"version-history":[{"count":1,"href":"https:\/\/turanuslu.net\/ar\/wp-json\/wp\/v2\/posts\/520\/revisions"}],"predecessor-version":[{"id":10742,"href":"https:\/\/turanuslu.net\/ar\/wp-json\/wp\/v2\/posts\/520\/revisions\/10742"}],"wp:attachment":[{"href":"https:\/\/turanuslu.net\/ar\/wp-json\/wp\/v2\/media?parent=520"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/turanuslu.net\/ar\/wp-json\/wp\/v2\/categories?post=520"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/turanuslu.net\/ar\/wp-json\/wp\/v2\/tags?post=520"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}