{"id":450,"date":"2009-08-26T11:20:14","date_gmt":"2009-08-26T12:20:14","guid":{"rendered":"https:\/\/turanuslu.net\/?p=450"},"modified":"2021-03-20T09:23:23","modified_gmt":"2021-03-20T09:23:23","slug":"osteoporoz-tedavisinde-fiziksel-aktivite-ve-egzersizler","status":"publish","type":"post","link":"https:\/\/turanuslu.net\/en\/osteoporoz-tedavisinde-fiziksel-aktivite-ve-egzersizler\/","title":{"rendered":"Osteoporoz Tedavisinde Fiziksel Aktivite ve Egzersizler"},"content":{"rendered":"<div style=\"text-align: justify;\">OP rehabilitasyon program\u0131n\u0131n en \u00f6nemli b\u00f6l\u00fcm\u00fcn\u00fc olu\u015fturur.<\/div>\n<div style=\"text-align: justify;\">OP&#8217;da fiziksel aktivite ve egzersiz uygulamas\u0131n\u0131n ama\u00e7lar\u0131:<\/div>\n<ul style=\"text-align: justify;\">\n<li style=\"list-style-type: none;\">\n<ul style=\"text-align: justify;\">\n<li>Kas g\u00fcc\u00fc ve k\u00fctlesini artt\u0131rmak<\/li>\n<li>Denge ve koordinasyonu geli\u015ftirmek<\/li>\n<li>Post\u00fcr\u00fc d\u00fczeltmek ve deformiteleri engellemek<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul style=\"text-align: justify;\">\n<li>Eklem stabilitesini sa\u011flamak<\/li>\n<li>Kardiyorespiratuvar dayan\u0131kl\u0131l\u0131\u011f\u0131 artt\u0131rmak<\/li>\n<li>Ortostatik hipotansiyonu \u00f6nlemek<\/li>\n<li>Ejosyonel stabiliteyi sa\u011flamak, ki\u015finin kendine g\u00fcvenini artt\u0131rmak<\/li>\n<li>H\u0131zl\u0131 kemik kayb\u0131n\u0131 yava\u015flatmak ve durdurmak.<!--more--><\/li>\n<\/ul>\n<div style=\"text-align: justify;\">Egzersizin kemik k\u00fctlesine etkisi kemik yap\u0131c\u0131 h\u00fccrelerin uyar\u0131lmas\u0131, kan ak\u0131m\u0131nda art\u0131\u015f, \u00f6strojen veya testosteron seviyesinde art\u0131\u015f, mineraller ve kollajen dokuda de\u011fi\u015fiklikler ve kas g\u00fcc\u00fcnde art\u0131\u015f \u015feklinde olmaktad\u0131r.<\/div>\n<p style=\"text-align: justify;\"><strong>A- GENEL EGZERS\u0130ZLER<\/strong><\/p>\n<div style=\"text-align: justify;\">OP tedavisinde uygulanmas\u0131 \u00f6nerilen herhangi bir egzersiz kemikler \u00fczerinde a\u015f\u0131r\u0131 stres olu\u015fturmamal\u0131 ve d\u00fc\u015fme riskini artt\u0131rmamal\u0131d\u0131r.<\/div>\n<p style=\"text-align: justify;\"><strong>OP DA UYGULANAN EGZERS\u0130ZLER:<\/strong> <strong>a)Y\u00fcr\u00fcme: <\/strong><\/p>\n<div style=\"text-align: justify;\">Tempolu ve h\u0131zl\u0131 y\u00fcr\u00fcme en yararl\u0131 ve en kolay uygulanan egzersizlerden biridir. Her yerde yap\u0131labilir, \u00f6zel bir ekipman gerektirmez ve yaralanma riski minimaldir. \u00d6zellikle omurga ve alt ekstremite kemiklerine mekanik y\u00fcklenme sa\u011flar. Kemik kitlesinin s\u00fcrd\u00fcr\u00fclmesi i\u00e7in mekanik g\u00fc\u00e7ler gereklidir. Egzersiz ama\u00e7l\u0131 y\u00fcr\u00fcy\u00fc\u015f yapan kad\u0131nlarda kal\u00e7a k\u0131r\u0131\u011f\u0131 riskinin % 30 azald\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir. Y\u00fcr\u00fcme h\u0131z\u0131, bireyin rahat y\u00fcr\u00fcme h\u0131z\u0131n\u0131n biraz \u00fcst\u00fcnde olmal\u0131d\u0131r. Hastaya e\u015fit uzunlukta ad\u0131m atmas\u0131 ve e\u015fit \u015fekilde kol sal\u0131n\u0131m\u0131 yapmas\u0131 s\u00f6ylenir.<\/div>\n<div style=\"text-align: justify;\">Her g\u00fcn ya da haftada 3-4 g\u00fcn en az 15-20 dakika aras\u0131 y\u00fcr\u00fcy\u00fc\u015f \u00f6nerilir. \u00d6nce 5 dakikal\u0131k y\u00fcr\u00fcy\u00fc\u015flerle ba\u015flan\u0131r ve her g\u00fcn 1 dakika artt\u0131r\u0131larak ki\u015finin optimal egzersiz seviyesine ula\u015f\u0131ncaya kadar s\u00fcre uzat\u0131l\u0131r. A\u00e7\u0131k havada y\u00fcr\u00fcy\u00fc\u015f\u00fcn faydas\u0131 y\u00fcz\u00fcn ve ekstre-mitelerin g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131na maruz kalarak deride D vitamini olu\u015fmas\u0131na olanak sa\u011flamas\u0131d\u0131r. Her g\u00fcn ayn\u0131 yerde y\u00fcr\u00fcy\u00fc\u015f s\u0131k\u0131c\u0131 olabilir. Y\u00fcr\u00fcy\u00fc\u015f esnas\u0131nda k\u00fc\u00e7\u00fck bir radyo ya da walkman dinlemek yararl\u0131 olabilir. Sert havalarda y\u00fcr\u00fcy\u00fc\u015fler kapal\u0131 b\u00fcy\u00fck al\u0131\u015fveri\u015f merkezlerinde yap\u0131labilir. Y\u00fcr\u00fcy\u00fc\u015f sonunda s\u00fcre, mesafe ve nab\u0131z say\u0131s\u0131 gibi parametreler g\u00fcnl\u00fck olarak kaydedilmelidir.<\/div>\n<p style=\"text-align: justify;\"><strong>b)Y\u00fczme ve su i\u00e7i egzersizler:<\/strong><\/p>\n<div style=\"text-align: justify;\">\u015eiddetli OP&#8217;da, e\u011fer kardiyovask\u00fcler durumun d\u00fczelmesi endike ise y\u00fczme veya su i\u00e7inde basit\u00e7e y\u00fcr\u00fcme iyi ve ba\u015flang\u0131\u00e7 i\u00e7in emniyetli olabilir. \u0130mmobil hastalar da antigravite egzersizlerine ba\u015flamadan \u00f6nce su i\u00e7i egzersizlerden yarar g\u00f6rebilirler. Y\u00fczme \u00fcst ve alt ekstremitelerin yan\u0131s\u0131ra s\u0131rt ve kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Stil \u00f6nemli de\u011fildir ancak hastan\u0131n daha \u00f6nceden y\u00fczme bilmesi gerekir. Yeni ba\u015flayan biri \u00e7ok fazla enerji sarfedece\u011finden bu aktivite uygun de\u011fildir.<\/div>\n<p style=\"text-align: justify;\"><strong>c)Bisiklet:<\/strong><\/p>\n<div style=\"text-align: justify;\">Yol bisikleti ya da sabit bisiklet olabilir. Her durumda bisiklete binerken dik duru\u015fa, sele y\u00fcksekli\u011fine, h\u0131z ve diren\u00e7 parametrelerine dikkat etmek gerekir. Hastaya nab\u0131z saymas\u0131 ve a\u015f\u0131r\u0131 y\u00fcklenmelerden kendini korumas\u0131 \u00f6\u011fretilmelidir.<\/div>\n<p style=\"text-align: justify;\"><strong>d)Di\u011ferleri:<\/strong><\/p>\n<div style=\"text-align: justify;\">\u0130p atlama, ko\u015fma ve aerobik gibi egzersizler nisbeten zorlay\u0131c\u0131 olduklar\u0131ndan ileri ya\u015ftaki ve yerle\u015fmi\u015f OP&#8217;u olan hastalara verilmemilidir. Bah\u00e7e i\u015fleri, golf ve bowling ya\u015fl\u0131 ki\u015filer taraf\u0131ndan benimsenmekle birlikte, d\u00f6nerek ve e\u011filerek yap\u0131lan fiziksel aktiviteler vertebral k\u0131r\u0131klara neden olabilece\u011finden risk i\u00e7ermektedir. Fazla enerji harcamay\u0131 gerektiren sert danslar da zay\u0131f kemiklere zarar verebilir.<\/div>\n<p style=\"text-align: justify;\"><strong>B- \u00d6ZEL EGZERS\u0130ZLER:<\/strong><\/p>\n<div style=\"text-align: justify;\">Eklem hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 artt\u0131r\u0131c\u0131 egzersizler, post\u00fcr egzersizleri, pektoral germe egzersizleri, denge ve koordinasyon egzersizleri, omurga ekstans\u00f6rlerini g\u00fc\u00e7lendirici a\u011f\u0131rl\u0131kl\u0131 egzersizler, kar\u0131n kaslar\u0131na izometrik egzersizler, derin solunum ve gev\u015feme egzersizleri ve kardiyovaskuler fitnes egzersizleri \u015feklindedir. Egzersizlere 5 dakikal\u0131k \u0131s\u0131nma ve germe ile ba\u015flan\u0131r, 5 dakikal\u0131k so\u011fuma egzersizleri ile bitirilir. OP&#8217;da herg\u00fcn ya da haftada 3 g\u00fcn yap\u0131lan bu egzersizler yeterlidir. \u0130zometrik kontraksiyonlar kalp h\u0131z\u0131n\u0131 ve kan bas\u0131nc\u0131n\u0131 izotonik egzersizlere g\u00f6re daha fazla artt\u0131rd\u0131klar\u0131ndan kalp hastalar\u0131 i\u00e7in risk olu\u015ftururlar.<\/div>\n<div style=\"text-align: justify;\">Bu nedenlerle egzersizler ki\u015fiye \u00f6zel d\u00fczenlenmelidir. \u0130yi planlanmal\u0131, dinamik ve tekrarl\u0131 olmal\u0131 ve d\u00fczenli uygulanmal\u0131d\u0131rlar. Kemik k\u00fctlesini artt\u0131rmak i\u00e7in mutlaka a\u011f\u0131rl\u0131k ta\u015f\u0131y\u0131c\u0131 olmal\u0131d\u0131rlar. Daha \u00f6nce egzersiz yapmam\u0131\u015f olanlarda programa hafif egzersizlerle ba\u015flanmal\u0131 ve yo\u011funlu\u011fu giderek artt\u0131r\u0131lmal\u0131d\u0131r. Ya\u015f ilerledik\u00e7e fiziksel kapasitenin azalmas\u0131 t\u00fcm hastalar i\u00e7in standart bir rehabilitasyon program\u0131 uygulama olana\u011f\u0131n\u0131 ortadan kald\u0131r\u0131r. OP i\u00e7in Sinaki taraf\u0131ndan \u00f6nerilen egzersiz \u00f6rneklerinden (\u015eekil 2-9) her hasta i\u00e7in uygun olanlar\u0131 se\u00e7ilmelidir.<\/div>\n<div style=\"text-align: justify;\">\u015eekil 2. S\u0131rt kaslar\u0131n\u0131 g\u00fc\u00e7lendirici egzersiz<\/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%27332%27%20height%3D%27160%27%20viewBox%3D%270%200%20332%20160%27%3E%3Crect%20width%3D%27332%27%20height%3D%27160%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/turanuslu.net\/icerikresimleri\/245osteoporozegzersizleri\/sirteksantiyon.JPG\" alt=\"\" width=\"332\" height=\"160\" border=\"0\" \/><\/p>\n<div style=\"text-align: justify;\">\u015eekil 3. S\u0131rt ekstansiyon egzersizleri<\/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%27340%27%20height%3D%27259%27%20viewBox%3D%270%200%20340%20259%27%3E%3Crect%20width%3D%27340%27%20height%3D%27259%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/turanuslu.net\/icerikresimleri\/245osteoporozegzersizleri\/derinsolunum.JPG\" alt=\"\" width=\"340\" height=\"259\" border=\"0\" \/><\/p>\n<div style=\"text-align: justify;\">\u015eekil 4. Derin solunum ve g\u00f6\u011f\u00fcs kaslar\u0131n\u0131 germe egzersizi<\/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%27289%27%20height%3D%27104%27%20viewBox%3D%270%200%20289%20104%27%3E%3Crect%20width%3D%27289%27%20height%3D%27104%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/turanuslu.net\/icerikresimleri\/245osteoporozegzersizleri\/belcukurlugu.JPG\" alt=\"\" width=\"289\" height=\"104\" border=\"0\" \/><\/p>\n<div style=\"text-align: justify;\">\u015eekil 5. Bel \u00e7ukurlu\u011funu azalt\u0131c\u0131 egzersiz<\/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%27187%27%20height%3D%27191%27%20viewBox%3D%270%200%20187%20191%27%3E%3Crect%20width%3D%27187%27%20height%3D%27191%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/turanuslu.net\/icerikresimleri\/245osteoporozegzersizleri\/karinkaslari.JPG\" alt=\"\" width=\"187\" height=\"191\" border=\"0\" \/><\/p>\n<div style=\"text-align: justify;\">\u015eekil 6. Kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirici izometrik egzersizler<\/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%27276%27%20height%3D%27199%27%20viewBox%3D%270%200%20276%20199%27%3E%3Crect%20width%3D%27276%27%20height%3D%27199%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/turanuslu.net\/icerikresimleri\/245osteoporozegzersizleri\/bekvekalcaextansorleri.JPG\" alt=\"\" width=\"276\" height=\"199\" border=\"0\" \/><\/p>\n<div style=\"text-align: justify;\">\u015eekil 7. Bel ve kal\u00e7a ekstans\u00f6rlerini g\u00fc\u00e7lendirme ve germe egzersizleri<\/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%27276%27%20height%3D%27340%27%20viewBox%3D%270%200%20276%20340%27%3E%3Crect%20width%3D%27276%27%20height%3D%27340%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/turanuslu.net\/icerikresimleri\/245osteoporozegzersizleri\/agirlikeg.JPG\" alt=\"\" width=\"276\" height=\"340\" border=\"0\" \/><\/p>\n<div style=\"text-align: justify;\">\u015eekil 8. A\u011f\u0131rl\u0131kl\u0131 egzersizler<\/div>\n<p style=\"text-align: justify;\">A-B: Kifotik post\u00fcr\u00fc azaltan omuz ekstans\u00f6rlerini g\u00fc\u00e7lendirici egzersizler C-D-E: Omurga ve kal\u00e7aya a\u011f\u0131rl\u0131kl\u0131 egzersizler F: Omuz abduksiyonu k\u0131s\u0131tl\u0131 ise omuz seviyesinde a\u011f\u0131rl\u0131kl\u0131 egzersiz <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%27337%27%20height%3D%27131%27%20viewBox%3D%270%200%20337%20131%27%3E%3Crect%20width%3D%27337%27%20height%3D%27131%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/turanuslu.net\/icerikresimleri\/245osteoporozegzersizleri\/agirlikeg1.JPG\" alt=\"\" width=\"337\" height=\"131\" border=\"0\" \/><\/p>\n<div style=\"text-align: justify;\">\u015eekil 9. A\u011f\u0131rl\u0131kl\u0131 egzersizler<\/div>\n<p style=\"text-align: justify;\">G-H-I: Denge bozuklu\u011fu ve alt ekstremite artritinde oturur pozisyonda a\u011f\u0131rl\u0131kl\u0131 egzersizler J: Latissimus dorsi ve omuz adduktorlar\u0131na, K: Omuz abduktorlar\u0131 ve ekstans\u00f6rlerine, L: S\u0131rt ekstans\u00f6rlerine izodinamik g\u00fc\u00e7lendirme i\u00e7in elastik bandla diren\u00e7 verme Kolay k\u0131r\u0131labilir iskelete sahip olan ki\u015filerde ba\u015flang\u0131\u00e7 devrelerinde egzersiz program\u0131 g\u00f6zlem alt\u0131nda ve giderek artan miktarlarda yap\u0131lmal\u0131d\u0131r. \u00d6zellikle vertebralar\u0131 frajil olanlarda manipulatif uygulamalardan ve \u00f6ne e\u011filerek g\u00f6vdeyi fleksiyona getiren hareketlerden ka\u00e7\u0131n\u0131lmas\u0131 gerekir. OP&#8217;lu hastalarda omurgan\u0131n fleksiyon egzersizleri kontrendikedir (\u015eekil 10). <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%27340%27%20height%3D%27282%27%20viewBox%3D%270%200%20340%20282%27%3E%3Crect%20width%3D%27340%27%20height%3D%27282%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/turanuslu.net\/icerikresimleri\/245osteoporozegzersizleri\/ostoperazdaonril.JPG\" alt=\"\" width=\"340\" height=\"282\" border=\"0\" \/><\/p>\n<div style=\"text-align: justify;\">\u015eekil 10. Osteoporozda \u00d6NER\u0130LMEYEN omurga fleksiyon egzersizleri<\/div>","protected":false},"excerpt":{"rendered":"<p>OP rehabilitasyon program\u0131n\u0131n en \u00f6nemli b\u00f6l\u00fcm\u00fcn\u00fc olu\u015fturur. OP&#8217;da fiziksel aktivite [&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":[351],"tags":[362,347,352,357,354],"class_list":["post-450","post","type-post","status-publish","format-standard","hentry","category-osteoporoz","tag-kemik-erimesi-egzersizleri","tag-kemik-erimesi-tedavisi","tag-osteoporoz","tag-osteoporoz-egzersizleri","tag-osteoporoz-tedavisi"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/posts\/450","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/comments?post=450"}],"version-history":[{"count":1,"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/posts\/450\/revisions"}],"predecessor-version":[{"id":10353,"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/posts\/450\/revisions\/10353"}],"wp:attachment":[{"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/media?parent=450"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/categories?post=450"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/tags?post=450"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}