Boyun ve s\u0131rt a\u011fr\u0131s\u0131 olanlar<\/li>\n<\/ul>\nBEL A\u011eRILARINDAN KORUNMA PRENS\u0130PLER\u0130<\/strong><\/p>\nBel a\u011fr\u0131lar\u0131n\u0131 \u00f6nlemek i\u00e7in \u00f6neriler:<\/div>\n
\n
1. Egsersiz ve beslenme:<\/strong><\/div>\n\n
\n- Bel a\u011fr\u0131s\u0131 yapmayan aerobik egzersizler yap\u0131n.<\/li>\n
- A\u015f\u0131r\u0131 kilolardan ka\u00e7\u0131n\u0131n, e\u011fer varsa a\u015f\u0131r\u0131 kilolar\u0131n\u0131z\u0131 verin.<\/li>\n<\/ul>\n
2. Uyurken:<\/strong><\/p>\n\n- Yat\u0131nca \u015feklini de\u011fi\u015ftirmeyen bir yatak se\u00e7in.<\/li>\n
- Yan yatarken s\u0131rt\u0131n\u0131za binen bask\u0131y\u0131 azaltmak i\u00e7in dizinizi b\u00fck\u00fcn (diz probleminiz varsa bu \u015fekilde yatmak dizinizde kontrakt\u00fcrlere sebep olabilir)<\/li>\n
- S\u0131rt\u00fcst\u00fc yatarken dizlerin alt\u0131na k\u00fc\u00e7\u00fck bir yast\u0131k koyun (\u015fayet bir diz hastal\u0131\u011f\u0131n\u0131z yoksa).<\/li>\n<\/ul>\n
3. Otururken:<\/strong><\/p>\n\n- Sandalyenizin arkal\u0131\u011f\u0131nda belinizdeki normal kavsi koruyabilecek bir destek bulundurun.<\/li>\n
- Masaya yak\u0131n oturun aya\u011f\u0131n\u0131z\u0131 yerle temas ettirin.<\/li>\n
- Araba kullan\u0131rken pedallara kolay ula\u015fabilecek \u015fekilde oturun.<\/li>\n
- Kal\u00e7an\u0131z ile dizlerinizi ayn\u0131 seviyede tutun.<\/li>\n<\/ul>\n
4. Ayakta Dururken ve Y\u00fcr\u00fcrken:<\/strong><\/p>\n\n- Uzun s\u00fcre ayakta duracaksan\u0131z, s\u0131k s\u0131k a\u011f\u0131rl\u0131\u011f\u0131 bir bacaktan di\u011ferine aktar\u0131n.<\/li>\n
- Mutfakta uzun s\u00fcre ayakta duracaksan\u0131z bir aya\u011f\u0131n\u0131z\u0131n alt\u0131na bir y\u00fckseklik koyun<\/li>\n
- \u0130\u015finizi kendinizi zorlamayacak bir y\u00fckseklik seviyesinde yap\u0131n.<\/li>\n
- Dik durun.<\/li>\n
- Ayaklardan birini al\u00e7ak bir yere koyun.<\/li>\n
- Bast\u0131\u011f\u0131n\u0131z yerin sert zemin olmas\u0131na dikkat edin.<\/li>\n
- Sportif, al\u00e7ak topuklu ayakkab\u0131 giyin.<\/li>\n
- \u00dc\u00e7 do\u011fal kavsinizin hizas\u0131n\u0131 bozmay\u0131n.<\/li>\n
- Y\u00fcr\u00fcrken y\u00fck ta\u015f\u0131yorsan\u0131z y\u00fck\u00fcn hep ayn\u0131 elinizde durmamas\u0131na dikkat edin. Her iki elde de y\u00fck varsa y\u00fckleri e\u015fit olarak her iki ele verin.<\/li>\n<\/ul>\n
5-E\u011filirken, Y\u00fck Kald\u0131r\u0131rken<\/strong><\/p>\n\n- Profesyonel haltercilerin yapt\u0131\u011f\u0131 gibi ba\u015f\u0131n\u0131z\u0131 dik tutun, bel kavsinizi koruyun.<\/li>\n
- Dizler ve kal\u00e7alar\u0131n\u0131z\u0131 k\u0131rarak e\u011filirseniz \u00fc\u00e7 do\u011fal kavsinizin hizas\u0131n\u0131 korumu\u015f olursunuz.<\/li>\n
- Zeminin dengeli olmas\u0131na dikkat edin ve kald\u0131raca\u011f\u0131n\u0131z y\u00fcke yak\u0131n olun.<\/li>\n
- \u00c7\u00f6melin derin bir nefes al\u0131n ve nefesinizi tutarak (kar\u0131n kaslar\u0131n\u0131 bele destek olmas\u0131 i\u00e7in) y\u00fcke yap\u0131\u015f\u0131n.<\/li>\n
- D\u00f6nerken belinizi de\u011fil ayaklar\u0131n\u0131z\u0131 d\u00f6nd\u00fcr\u00fcn.<\/li>\n
- Y\u00fck\u00fc g\u00f6\u011fs\u00fcn\u00fcze yap\u0131\u015ft\u0131rarak beldeki y\u00fck\u00fcn\u00fcz\u00fc azalt\u0131n.<\/li>\n
- E\u011filerek de\u011fil \u00e7\u00f6melerek y\u00fck\u00fc yere koyun parmaklar\u0131n\u0131za dikkat edin.<\/li>\n
- Ayaklar\u0131n\u0131z\u0131n aras\u0131n\u0131 biraz a\u00e7\u0131n ve y\u00fck\u00fc her iki aya\u011fa e\u015fit da\u011f\u0131t\u0131n. Kald\u0131raca\u011f\u0131n\u0131z a\u011f\u0131r y\u00fck omuz hizas\u0131ndan daha y\u00fcksek ise sa\u011flam bir taburenin \u00fczerine \u00e7\u0131karak y\u00fck\u00fc al\u0131n.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"
Bel A\u011fr\u0131lar\u0131nda Risk Fakt\u00f6rleri ve Korunma Prensipleri<\/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":[190],"tags":[506,614,112,611,615,616],"class_list":["post-83","post","type-post","status-publish","format-standard","hentry","category-bel-agrilari","tag-bel-agrilari","tag-bel-agrilarinda-risk-faktorleri","tag-bel-agrisi","tag-bel-agrisi-tedavisi","tag-bel-agrisindan-korunma","tag-yuk-tasima-prensipleri"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/posts\/83","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=83"}],"version-history":[{"count":1,"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/posts\/83\/revisions"}],"predecessor-version":[{"id":10713,"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/posts\/83\/revisions\/10713"}],"wp:attachment":[{"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/media?parent=83"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/categories?post=83"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/turanuslu.net\/en\/wp-json\/wp\/v2\/tags?post=83"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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