{"id":314,"date":"2009-08-26T09:44:33","date_gmt":"2009-08-26T10:44:33","guid":{"rendered":"https:\/\/turanuslu.net\/?p=314"},"modified":"2021-03-20T08:58:00","modified_gmt":"2021-03-20T08:58:00","slug":"idrar-kacirmayi-onlemek-icin-pelvik-egzersizler-kegel-egzersizleri","status":"publish","type":"post","link":"https:\/\/turanuslu.net\/de\/idrar-kacirmayi-onlemek-icin-pelvik-egzersizler-kegel-egzersizleri\/","title":{"rendered":"\u0130drar Ka\u00e7\u0131rmay\u0131 \u00d6nlemek \u0130\u00e7in Pelvik Egzersizler (Kegel Egzersizleri)"},"content":{"rendered":"<h1>\u0130drar Ka\u00e7\u0131rmay\u0131 \u00d6nlemek \u0130\u00e7in Pelvik Egzersizler (Kegel Egzersizleri)<\/h1>\n<div><\/div>\n<div style=\"text-align: justify;\">\u0130drar Ka\u00e7\u0131rmay\u0131 \u00d6nlemek \u0130\u00e7in Pelvik Egzersizler Bize basit gibi g\u00f6r\u00fcnen ve herg\u00fcn birka\u00e7 kere tekrarlad\u0131\u011f\u0131m\u0131z v\u00fccut olaylar\u0131 asl\u0131nda \u00e7ok karma\u015f\u0131k mekanizmalarla meydana gelmektedir. Bunlardan bir tanesi de idrar yapmakt\u0131r. \u0130drar yapma fizyolojik, n\u00f6rolojik, psikolojik, anatomik ve sosyolojik olaylar\u0131n bile\u015fkesidir.<\/div>\n<div><\/div>\n<div style=\"text-align: justify;\">B\u00f6breklerden s\u00fcz\u00fclen idrar\u0131n d\u0131\u015far\u0131 at\u0131l\u0131ncaya kadar biriktirildi\u011fi organ olan mesane ve idrar\u0131 mesaneden d\u0131\u015f d\u00fcnyaya ta\u015f\u0131yan \u00fcrethra, pelvis bo\u015flu\u011fu i\u00e7inde bulunur. \u0130drar yapmada g\u00f6rev alan bu organlar pelvis bo\u015flu\u011funu alttan destekleyen kas gruplar\u0131 taraf\u0131ndan yerinde tutulur. Bu kas tabakalar\u0131ndaki gev\u015feme ve zay\u0131fl\u0131klar idrar tutmada g\u00fc\u00e7l\u00fc\u011f\u00fcne yol a\u00e7abilirler. Gev\u015feme ve zay\u0131fl\u0131klar\u0131n en \u00f6nemli nedeni yap\u0131lm\u0131\u015f olan normal do\u011fumlard\u0131r. Sonu\u00e7ta pelvik kaslardaki gev\u015femeler sonucu mesane sarkmas\u0131 (sistosel), rektum sarkmas\u0131 (rektosel) ve idrar tutamama (\u00fcriner inkontinans) g\u00f6r\u00fclebilir. \u0130lerlemi\u015f bir sistosel vakas\u0131nda ameliyat d\u0131\u015f\u0131nda yapacak pek bir\u015fey yoktur. Oysa sistosel \u00e7ok fazla de\u011filse, kaslar\u0131 g\u00fc\u00e7lendirmeye y\u00f6nelik yap\u0131lacak birka\u00e7 k\u00fc\u00e7\u00fck egzersiz ile \u015fikayetler giderilebilir. \u0130drar sarkmas\u0131 olmasa bile gebelik esnas\u0131nda pelvik kaslar\u0131 g\u00fc\u00e7lendirmek ileride idrar problemi ya\u015fanma olas\u0131l\u0131\u011f\u0131n\u0131 azaltabilir.<\/div>\n<div style=\"text-align: justify;\">Pelvik kaslar\u0131 g\u00fc\u00e7lendirmek i\u00e7in yap\u0131lan egzersizlere, ilk kez tan\u0131mlayan hekimin an\u0131s\u0131na Kegel Egzersizleri ad\u0131 verilir. Egzersizlerin mant\u0131\u011f\u0131 \u00e7ok basittir: \u00c7al\u0131\u015fan ve s\u0131k kullan\u0131lan kaslar\u0131n geli\u015fmesi. T\u0131pk\u0131 v\u00fccut geli\u015ftirme sporu yapanlarda oldu\u011fu gibi kullan\u0131lan kas gruplar\u0131 bir s\u00fcre sonra geli\u015fmeye ve g\u00fc\u00e7lenmeye ba\u015flar. Pelvik kaslar\u0131 g\u00fc\u00e7lendirmenin as\u0131l amac\u0131 idrar yak\u0131nmalar\u0131n\u0131n \u00f6n\u00fcne ge\u00e7mek olmakla birlikte bu kas gruplar\u0131n\u0131 kullanmay\u0131 bilen kad\u0131nlar cinsel ili\u015fkiden de daha fazla keyif al\u0131rlar. Kegel egzersizlerinin ba\u015far\u0131s\u0131 uygun teknik kullanmaya ve d\u00fczenli egzersiz program\u0131na uymaya ba\u011fl\u0131d\u0131r.<\/div>\n<div style=\"text-align: justify;\">Pek\u00e7ok kad\u0131n pelvik taban\u0131 destekleyen kaslar\u0131 bulmakta g\u00fc\u00e7l\u00fck \u00e7eker. Egzersizler esnas\u0131nda kar\u0131n ya da uyluk kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131lar ki bu kas gruplar\u0131n\u0131n pelvik yap\u0131lar ile hi\u00e7bir ili\u015fkisi yoktur. Pelvik kaslar\u0131 \u00f6\u011frenmek i\u00e7in birka\u00e7 teknik mevcuttur.<\/div>\n<p style=\"text-align: justify;\"><img class=\"lazyload\" decoding=\"async\" style=\"border: 0pt none;\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27270%27%20height%3D%27286%27%20viewBox%3D%270%200%20270%20286%27%3E%3Crect%20width%3D%27270%27%20height%3D%27286%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/turanuslu.net\/icerikresimleri\/gebelikreh\/kegel1.jpg\" alt=\"\" width=\"270\" height=\"286\" border=\"0\" \/><\/p>\n<div style=\"text-align: justify;\">Tuvalate oturun ve idrar yapmaya ba\u015flay\u0131n. \u0130drar normal ak\u0131m h\u0131z\u0131na ula\u015ft\u0131ktan sonra pelvik kaslar\u0131n\u0131z\u0131 kullanarak idrar\u0131 durdurmaya \u00e7al\u0131\u015f\u0131n.\u0130drar\u0131 durdurmak i\u00e7in kulland\u0131\u011f\u0131n\u0131z kaslar pelvik kaslar\u0131n\u0131zd\u0131r. Bu hareketi do\u011fru kas grubunu kulland\u0131\u011f\u0131n\u0131z\u0131 anlayana kadar tekrarlay\u0131n. Bu esnada kar\u0131n, kal\u00e7a ve uyluk kaslar\u0131n\u0131z\u0131 kasmay\u0131n.<\/div>\n<div style=\"text-align: justify;\">Uygun kaslar\u0131 \u00f6\u011frenmek i\u00e7in bir di\u011fer teknik de vajinaya bir parmak yerle\u015ftirmek ve daha sonra parmak etraf\u0131ndaki kaslar\u0131 kasmaya \u00e7al\u0131\u015fmakt\u0131r. Bu esnada idrar tutarm\u0131\u015f gibi yapmak faydal\u0131 olur.<\/div>\n<p style=\"text-align: justify;\"><img class=\"lazyload\" decoding=\"async\" style=\"border: 0pt none;\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27229%27%20height%3D%27230%27%20viewBox%3D%270%200%20229%20230%27%3E%3Crect%20width%3D%27229%27%20height%3D%27230%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/turanuslu.net\/icerikresimleri\/gebelikreh\/kegel2.jpg\" alt=\"\" width=\"229\" height=\"230\" border=\"0\" \/><\/p>\n<div style=\"text-align: justify;\">Yinde de do\u011fru kas grubunu \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131ndan emin olamayan ki\u015filer i\u00e7in elektrik stimulasyon tekni\u011fi uygulanabilir. Kaslara yerle\u015ftirilen elektrodlar yard\u0131m\u0131 ile hangi kas gruplar\u0131n\u0131n kas\u0131ld\u0131\u011f\u0131 anla\u015f\u0131labilir.<\/div>\n<div style=\"text-align: justify;\">Uygun egzersiz \u015fekli<\/div>\n<ul style=\"text-align: justify;\">\n<li>\u0130lk \u00f6nce mesaneyi bo\u015faltarak egzersizlere ba\u015flay\u0131n<\/li>\n<li>Pelvik kaslar\u0131 kas\u0131n ve 10&#8217;a kadar say\u0131n<\/li>\n<li>Kaslar\u0131 tamamen gev\u015fetin ve 10&#8217;a kadar say\u0131n<\/li>\n<li>G\u00fcnde 3 kez (sabah, \u00f6\u011flen ve ak\u015fam) bu \u015fekilde 10&#8217;ar defa tekrarlay\u0131n<\/li>\n<\/ul>\n<div style=\"text-align: justify;\">Bu egzersizler g\u00fcn\u00fcn her an\u0131nda ve her yerde yap\u0131labilir. Oturarak ya da yatarak yap\u0131labilir. 4-6 hafta sonunda geli\u015fme fark edilecek d\u00fczeyde olacakt\u0131r. \u0130leri vakalarda de\u011fi\u015fikliklerin ortya \u00e7\u0131kmas\u0131 3 ay kadar alabilir.<\/div>\n<p style=\"text-align: justify;\"><img class=\"lazyload\" decoding=\"async\" style=\"border: 0pt none;\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27231%27%20height%3D%27231%27%20viewBox%3D%270%200%20231%20231%27%3E%3Crect%20width%3D%27231%27%20height%3D%27231%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/turanuslu.net\/icerikresimleri\/gebelikreh\/kegel3.jpg\" alt=\"\" width=\"231\" height=\"231\" border=\"0\" \/><\/p>\n<div style=\"text-align: justify;\">Egzersizlerin s\u0131kl\u0131\u011f\u0131 ya da say\u0131s\u0131n\u0131n artt\u0131r\u0131lmas\u0131 zannedilenin aksine durumun iyile\u015fmesini h\u0131zland\u0131rmaz. Tam tersine kaslar\u0131n yorulmas\u0131na neden olarak idrar tutamama probleminin daha da artmas\u0131na neden olur.<\/div>\n<div style=\"text-align: justify;\">Kegel egzersizleri esnas\u0131nda bel ve kar\u0131n b\u00f6lgesinde a\u011fr\u0131 olmamas\u0131 gerekir. Bu b\u00f6lgelerde a\u011fr\u0131 varl\u0131\u011f\u0131 egzersizlerin hatal\u0131 yap\u0131ld\u0131\u011f\u0131 anlam\u0131na gelir. Yine baz\u0131 ki\u015filer egzersiz esnas\u0131nda nefeslerini tutarlar ve g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 da kasarlar. Oysa tekni\u011fin k\u0131sa s\u00fcrede etkili olabilmesi i\u00e7in sadece pelvik kaslar\u0131n kas\u0131lmas\u0131 olduk\u00e7a \u00f6nemlidir.<\/div>\n<p><a href=\"https:\/\/www.youtube.com\/channel\/UC-EH3FtNo45g8-ja6zGzfTA\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"lazyload wp-image-2466 size-full alignleft\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27300%27%20height%3D%27150%27%20viewBox%3D%270%200%20300%20150%27%3E%3Crect%20width%3D%27300%27%20height%3D%27150%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/turanuslu.net\/wp-content\/uploads\/2010\/04\/abone-olun.jpg\" alt=\"\" width=\"300\" height=\"150\" \/><\/a><a href=\"http:\/\/turanuslu.net\/de\/randevu\/\"><img decoding=\"async\" class=\"lazyload alignleft wp-image-2465 size-full\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27300%27%20height%3D%27150%27%20viewBox%3D%270%200%20300%20150%27%3E%3Crect%20width%3D%27300%27%20height%3D%27150%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/turanuslu.net\/wp-content\/uploads\/2010\/04\/randevu-alin.jpg\" alt=\"\" width=\"300\" height=\"150\" \/><\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>\u0130drar Ka\u00e7\u0131rmay\u0131 \u00d6nlemek \u0130\u00e7in Pelvik Egzersizler (Kegel Egzersizleri) \u0130drar Ka\u00e7\u0131rmay\u0131 [&hellip;]<\/p>\n","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":[150],"tags":[160,161,162,163,164,165],"class_list":["post-314","post","type-post","status-publish","format-standard","hentry","category-gebelik-rehabilitasyonu","tag-idrar-kacirma","tag-idrar-kacirma-tedavisi","tag-idrar-kacirmayi-onlemek","tag-kegel-egzersizleri","tag-pelvik-egzersizler","tag-pelvik-kaslari"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/posts\/314","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/comments?post=314"}],"version-history":[{"count":2,"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/posts\/314\/revisions"}],"predecessor-version":[{"id":10043,"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/posts\/314\/revisions\/10043"}],"wp:attachment":[{"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/media?parent=314"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/categories?post=314"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/tags?post=314"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}