{"id":475,"date":"2009-08-26T11:46:32","date_gmt":"2009-08-26T12:46:32","guid":{"rendered":"https:\/\/turanuslu.net\/?p=475"},"modified":"2022-01-14T09:28:57","modified_gmt":"2022-01-14T09:28:57","slug":"ankilozan-spondilit-egzersizleri","status":"publish","type":"post","link":"https:\/\/turanuslu.net\/de\/ankilozan-spondilit-egzersizleri\/","title":{"rendered":"Ankilozan Spondilit Egzersizleri"},"content":{"rendered":"

Ankilozan Spondilit Egzersizleri<\/h2>\n

Yapabildi\u011finiz b\u00fct\u00fcn egzersizleri yapabilirsiniz. Ancak bu egzersizlerin bir k\u0131sm\u0131 sizin i\u00e7in uygun olmayabilir. En iyisi her gruptan birka\u00e7 egzersizi s\u00fcrekli olarak yapmakt\u0131r. Egzersizleri g\u00fcnde 2-3 defa 5-10 kere tekrar edin. Ancak baz\u0131 egzersizleri daha s\u0131k aral\u0131klarla yapabilirsiniz.<\/p>\n


\n\"\"<\/p>\n

Egzersiz 1:<\/strong><\/p>\n

Y\u00fcz\u00fcst\u00fc uzan\u0131rken, ellerinizi ba\u015f\u0131n\u0131zla birlikte kald\u0131r\u0131n, ayn\u0131 zamanda sa\u011f veya sol baca\u011f\u0131n\u0131z\u0131 s\u0131rayla kald\u0131r\u0131n.<\/div>\n

Egzersiz 2: <\/strong><\/p>\n

Y\u00fcz\u00fcst\u00fc karn\u0131n\u0131z\u0131n alt\u0131nda bir yast\u0131kla uzan\u0131n, ellerinizi arkada birle\u015ftirerek, ba\u015f\u0131n\u0131z\u0131 ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc olabildi\u011fince kald\u0131r\u0131n.<\/div>\n

Egzersiz 3: <\/strong>
\nAyn\u0131 hareketi kollar\u0131n\u0131z yanda tekrarlay\u0131n.<\/p>\n

Egzersiz 4:<\/strong><\/p>\n

Y\u00fcz\u00fcst\u00fc uzan\u0131rken ayaklar\u0131n\u0131z\u0131 ve kollar\u0131n\u0131z\u0131 uzatarak gerdirin.<\/div>\n

Egzersiz 5 :<\/strong><\/p>\n

Ayakta dururken elleriniz belinizde, geriye do\u011fru uzat\u0131n.<\/div>\n

Egzersiz 6: <\/strong><\/p>\n

S\u0131rt\u00fcst\u00fc yatarken bir baca\u011f\u0131n\u0131z\u0131 dizinizi b\u00fckmeden havaya kald\u0131r\u0131n di\u011fer baca\u011f\u0131n\u0131zla ayn\u0131 hareketi tekrarlay\u0131n.<\/div>\n

Egzersiz 7: <\/strong><\/p>\n

S\u0131rt\u00fcst\u00fc uzan\u0131rken, dizleriniz b\u00fck\u00fck, ayak taban\u0131 yerde, olsun. Her iki elinizi olabildi\u011fince yukar\u0131da birle\u015ftirin.<\/div>\n

Egzersiz 8: <\/strong><\/p>\n

\n

Bir sandalyede oturun omuzunuzu havaya kald\u0131r\u0131rken g\u00f6\u011f\u00fcs kafesinizi gerin, hareketi her iki taraf i\u00e7in hem soluk al\u0131rken hem de soluk verirken tekrarlay\u0131n.<\/p>\n

Egzersiz 9:<\/p>\n<\/div>\n

\u015eerit haline getirilmi\u015f bir \u00e7ar\u015faf\u0131 \u00fcst g\u00f6\u011fs\u00fcn\u00fcze \u00e7aprazlay\u0131n derin nefes al\u0131p verirken bu esnada g\u00f6\u011f\u00fcs kafesinizdeki direnci hissedin. Hareketi alt g\u00f6\u011f\u00fcs ve g\u00f6\u011f\u00fcs ortas\u0131 i\u00e7in tekrarlay\u0131n.<\/div>\n

Egzersiz 10: <\/strong><\/p>\n

S\u0131rt \u00fcst\u00fc yatarken ba\u015f\u0131n\u0131z\u0131 kald\u0131rmadan dizlerinizi g\u00f6\u011fs\u00fcn\u00fcze \u00e7ekin, egzersizi her iki diz i\u00e7in birlikte ve ayr\u0131 ayr\u0131 tekrarlay\u0131n.<\/div>\n

Egzersiz 11:<\/strong><\/p>\n

S\u0131rt \u00fcst\u00fc yatarken dizlerinizi b\u00fck\u00fcn, kal\u00e7an\u0131z\u0131 kald\u0131rabildi\u011finiz kadar kald\u0131r\u0131n ve k\u00f6pr\u00fc kurun.<\/div>\n

Egzersiz 12:<\/strong><\/p>\n

Bir duvar k\u00f6\u015fesinde \u015fekildeki gibi duvara dayan\u0131n ve v\u00fccudunuzu yayland\u0131r\u0131n.<\/div>","protected":false},"excerpt":{"rendered":"

Ankilozan Spondilit Egzersizleri Yapabildi\u011finiz b\u00fct\u00fcn egzersizleri yapabilirsiniz. Ancak bu egzersizlerin […]<\/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":[400],"tags":[413,419,417,418],"class_list":["post-475","post","type-post","status-publish","format-standard","hentry","category-romatizmal-hastaliklar","tag-ankilozan-spondilit","tag-ankilozan-spondilit-egzersizleri","tag-ankilozan-spondilit-tedavisi","tag-ankilozon-spondilit"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/posts\/475","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=475"}],"version-history":[{"count":1,"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/posts\/475\/revisions"}],"predecessor-version":[{"id":10760,"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/posts\/475\/revisions\/10760"}],"wp:attachment":[{"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/media?parent=475"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/categories?post=475"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/tags?post=475"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}