{"id":144,"date":"2009-08-26T16:27:20","date_gmt":"2009-08-26T17:27:20","guid":{"rendered":"https:\/\/turanuslu.net\/?p=144"},"modified":"2021-06-14T13:16:22","modified_gmt":"2021-06-14T13:16:22","slug":"boyun-egzersizleri","status":"publish","type":"post","link":"https:\/\/turanuslu.net\/es\/boyun-egzersizleri\/","title":{"rendered":"Boyun Egzersizleri"},"content":{"rendered":"

1- \u0130ZOMETR\u0130K EGZERS\u0130ZLER:<\/h1>\n
(Dik olarak otururken veya ayakta yap\u0131l\u0131r)
\n<\/strong><\/div>\n
A) Fleksiyona diren\u00e7:<\/strong> Eller alna koyulur, ba\u015f \u00f6ne do\u011fru itilmeye \u00e7al\u0131\u015f\u0131l\u0131rken ellerle engel olunmaya \u00e7al\u0131\u015f\u0131l\u0131r, 10′ a kadar say\u0131l\u0131r ve b\u0131rak\u0131l\u0131r. 3 defa tekrarlan\u0131r.<\/div>\n
\"\"<\/div>\n
B) Ekstansiyona diren\u00e7: <\/strong>Eller ba\u015f\u0131n arkas\u0131na (enseye de\u011fil) koyulur ve ba\u015f arkaya do\u011fru itilmeye \u00e7al\u0131\u015f\u0131l\u0131rken ellerle engel olunmaya \u00e7al\u0131\u015f\u0131l\u0131r. 10′ a kadar say\u0131l\u0131r ve b\u0131rak\u0131l\u0131r. 3 defa tekrarlan\u0131r.<\/div>\n

\"\"C) Yana e\u011filmeye diren\u00e7: <\/strong>Sa\u011f el y\u00fcz\u00fcn sa\u011f taraf\u0131na koyulur ve ba\u015f sa\u011fa do\u011fru itilmeye \u00e7al\u0131\u015f\u0131l\u0131rken sa\u011f elle engel olunmaya \u00e7al\u0131\u015f\u0131l\u0131r, 10′ a kadar say\u0131l\u0131r ve b\u0131rak\u0131l\u0131r. 3 defa tekrarlan\u0131r. Ayn\u0131 hareket sol elle sola do\u011fru tekrarlan\u0131r.<\/p>\n

\"\"D) D\u00f6nd\u00fcrmeye diren\u00e7: <\/strong>Sa\u011f el ba\u015f\u0131n sa\u011f arka k\u0131sm\u0131na, sol el sol \u015faka\u011fa koyulur. Sa\u011f omuzun \u00fczerinden bakmaya gayret eder gibi elin direncine kar\u015f\u0131 ba\u015f sa\u011fa d\u00f6nmeye zorlan\u0131r. Bu durumda 10’a kadar say\u0131l\u0131r. Hareket el de\u011fi\u015ftirerek aksi y\u00f6nde tekrarlan\u0131r.<\/p>\n

2- \u0130ZOTON\u0130K EGZERS\u0130ZLER<\/h2>\n
A)<\/strong> Ba\u015f\u0131n\u0131z\u0131 yava\u015f\u00e7a sa\u011fa d\u00f6nd\u00fcr\u00fcn ve \u00fc\u00e7 saniye b\u00f6yle durun. Ba\u015f\u0131n\u0131z\u0131 \u00f6ne d\u00f6nd\u00fcr\u00fcn. Dinlenin. Ayn\u0131 hareketi aksi y\u00f6ne yap\u0131n. Dinlenin. Hepsini 5 defa tekrarlay\u0131n.<\/div>\n

\"\"<\/p>\n

B)<\/strong> A\u015f\u0131r\u0131 zorlanmaya sebep olmadan, ba\u015f\u0131n\u0131z\u0131 \u00e7eneniz g\u00f6\u011fs\u00fcn\u00fcze de\u011fecek kadar \u00f6ne e\u011fmeye \u00e7al\u0131\u015f\u0131n. Dinlenin. Ba\u015f\u0131n\u0131z\u0131 yava\u015f\u00e7a arkaya b\u00fck\u00fcn. Dinlenin. 5 defa tekrarlay\u0131n<\/div>\n

\"\"<\/p>\n

C) <\/strong>Ba\u015f\u0131n\u0131z\u0131 yava\u015f\u00e7a kula\u011f\u0131n\u0131z omuzunuza de\u011fecek kadar sa\u011fa e\u011fmeye \u00e7al\u0131\u015f\u0131n. Dinlenin. Yava\u015f\u00e7a do\u011frultun. Aksi y\u00f6ne tekrarlay\u0131n. Dinlenin. Hepsini 5 defa tekrarlay\u0131n.<\/div>\n

\"\"<\/p>\n

D)<\/strong> Ba\u015f\u0131n\u0131z\u0131 saat y\u00f6n\u00fcnde m\u00fcmk\u00fcn oldu\u011fu kadar geni\u015f ve tam bir \u00e7ember \u00e7izecek \u015fekilde (yukar\u0131, sola, a\u015fa\u011f\u0131, sa\u011fa) d\u00f6nd\u00fcr\u00fcn. Ayn\u0131 hareketi saatin aksi y\u00f6n\u00fcne yap\u0131n. Dinlenin. Hepsini 3 defa tekrarlay\u0131n.<\/div>\n

\"\"<\/p>\n

OMUZ EGZERS\u0130ZLER\u0130<\/strong><\/h3>\n
<\/div>\n

1- KAUDMANN EGZERS\u0130ZLER\u0130:<\/strong><\/h3>\n
A) Sarka\u00e7 egzersizi:<\/strong> Dizlerinizi ve belinizi hafif \u00f6ne b\u00fckerek bir elinizle bir masaya tutunun, di\u011fer elinizi serbest\u00e7e sark\u0131t\u0131n. Serbest kolunuzu, dirse\u011finizi d\u00fcz tutarak (a) \u00f6ne arkaya, (b) sa\u011fa sola, (c) daireler yapacak \u015fekilde birer dakika sallay\u0131n.<\/div>\n

\"\"<\/p>\n

B) T\u0131rmanma egzersizi:<\/strong> Y\u00fcz\u00fcn\u00fcz duvara d\u00f6n\u00fck, dirse\u011finiz gergin durumda parmaklar\u0131n\u0131z\u0131, duvar \u00fcst\u00fcnde, v\u00fccudunuzu e\u011fmeden y\u00fcr\u00fct\u00fcn. Ayn\u0131 hareketi duvara yan d\u00f6n\u00fck olarak tekrarlay\u0131n. \u00d6b\u00fcr kolla da ayn\u0131 hareketleri yap\u0131n.<\/div>\n

\"\"<\/p>\n

C) Omuz elevasyonu:<\/strong> Kollar yana sark\u0131k, dik durumda iken omuzlar\u0131n\u0131z\u0131 yukar\u0131 kald\u0131r\u0131n ve derin nefes al\u0131n, indirirken nefesinizi verin. Ayn\u0131 hareketi ellerinizde birer kg’l\u0131k a\u011f\u0131rl\u0131klarla tekrarlay\u0131n.<\/div>\n

\"\"<\/p>\n

D) <\/strong>Kollar serbest halde iken omuzlar\u0131n\u0131z\u0131 \u00f6nden arkaya ve arkadan \u00f6ne \u00e7evirin.<\/div>\n

\"\"<\/p>\n

BOYUN ve OMUZLARINIZA NASIL \u00d6ZEN G\u00d6STEREB\u0130L\u0130RS\u0130N\u0130Z? <\/strong><\/div>\n
OTURURKEN:<\/strong><\/div>\n
\u00c7enenizi (yukar\u0131 de\u011fil) b\u00fck\u00fck ve boynunuzu arkaya do\u011fru \u00e7ekik tutun. Kol destekleri olan sert sandalye kullan\u0131n. Gev\u015femeyin; b\u00fct\u00fcn omurgan\u0131z sandalye arkal\u0131\u011f\u0131na dayanacak \u015fekilde dik olsun. Sandalye kollar\u0131n\u0131 kollar\u0131n\u0131za destek olarak kullan\u0131rsan\u0131z, ileri e\u011filme sebebiyle boynunuzda olacak l\u00fczumsuz zorlanmay\u0131 \u00f6nlemeye yard\u0131mc\u0131 olur.<\/div>\n

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

AYAKTA:<\/strong><\/div>\n
\u00c7eneniz (yukar\u0131 de\u011fil) b\u00fck\u00fck ve boynunuzu arkaya do\u011fru \u00e7ekik tutun. Keza belinizin d\u00fcz durmas\u0131na \u00e7al\u0131\u015f\u0131n. Dizlerinizi b\u00fckmeden \u00f6ne do\u011fru e\u011filmeyin; bu, boyun ve omuzlar\u0131n\u0131z\u0131 arkaya \u00e7ekik ve dik tutabilmenizi kolayla\u015ft\u0131racakt\u0131r.<\/div>\n
UYURKEN:<\/strong><\/div>\n
Y\u00fcz \u00fcst\u00fc yatmay\u0131n. Yan yatarak uyuman\u0131z daha iyidir. Ba\u015f ve boynunuza yast\u0131\u011f\u0131n\u0131z yard\u0131m\u0131yla normal bir duru\u015f sa\u011flay\u0131n, (\u015fekildeki gibi) ve kollar\u0131n\u0131z\u0131 a\u015fa\u011f\u0131da tutun. E\u011fer s\u0131rt\u00fcst\u00fc yatmak istiyorsan\u0131z yast\u0131\u011f\u0131n\u0131z\u0131 ba\u015f ve boynunuzun alt\u0131na gelecek \u015fekilde koyun. Yast\u0131k ba\u015f ve boynunuzu n\u00f6tr bir durumda desteklemelidir. Boynunuzun gergin durmas\u0131ndan ka\u00e7\u0131n\u0131n. Yatak alt\u0131na tahta konmas\u0131 veya sert ortopedik yatak kullan\u0131lmas\u0131 \u015fayan\u0131 tavsiyedir. Yumu\u015fak yast\u0131\u011f\u0131 boynunuz alt\u0131na uydurmaya \u00e7al\u0131\u015fmak yerine, normal yast\u0131k da kullanabilirsiniz.<\/div>\n
\u0130ST\u0130RAHAT HAL\u0130NDE:<\/strong><\/div>\n
Televizyon seyretmek i\u00e7in bir sedire uzanmay\u0131n. Sert bir koltuk veya sandalye kullan\u0131n. Okurken ba\u015f\u0131n\u0131z\u0131 desteklemek i\u00e7in yumu\u015fak ku\u015f t\u00fcy\u00fc yast\u0131k kullanmay\u0131n.<\/div>\n
ARABA KULLANIRKEN:<\/strong>\/p><\/div>\n
Arabada y\u00fcksek oturun. Koltu\u011funuz (tercihen sert) direksiyonun \u00fczerinden bakmak i\u00e7in gerilme ve e\u011filmenizi gerektirmeyecek \u015fekilde ne \u00e7ok al\u00e7ak ne de \u00e7ok geride olmal\u0131d\u0131r. Destek i\u00e7in poli\u00fcretan bir yast\u0131k faydal\u0131 olabilir; yast\u0131k 1-2 cm kal\u0131nl\u0131\u011f\u0131nda, s\u0131rt\u0131n\u0131z geni\u015fli\u011finde ve omuzlar\u0131n\u0131z\u0131n hizas\u0131na kadar olmal\u0131d\u0131r.<\/div>\n
B\u0130R\u015eEY\u0130 KALDIRIRKEN VEYA B\u0130R\u015eEYE UZANIRKEN:<\/strong><\/div>\n
Dizlerinizi b\u00fck\u00fcn ve kald\u0131rma i\u00e7in bacak kaslar\u0131n\u0131z\u0131 kullan\u0131n. Ani hareketten ka\u00e7\u0131n\u0131n. A\u011f\u0131rl\u0131\u011f\u0131 g\u00f6vdenize yak\u0131n tutun ve hi\u00e7-bir\u015feyi bel hizas\u0131ndan yukar\u0131 kald\u0131rmaya \u00e7al\u0131\u015fmay\u0131n. Ba\u015f\u0131n\u0131z hizas\u0131ndan y\u00fcksek\u00e7e bir rafa uzanman\u0131z gerekliyse bir iskemleye \u00e7\u0131k\u0131n. Uzun s\u00fcre uzanma veya yukar\u0131 bakmaktan ka\u00e7\u0131n\u0131n.<\/div>\n
\u00c7ALI\u015eIRKEN:<\/strong><\/div>\n
A\u015f\u0131r\u0131 \u00e7al\u0131\u015fmay\u0131n. E\u011fer b\u00fct\u00fcn g\u00fcn masada \u00e7al\u0131\u015f\u0131yorsan\u0131z; f\u0131rsat bulunca kalk\u0131p dola\u015f\u0131n. \u0130\u015f aras\u0131 dinlenmelerde<\/div>\n

2- OMUZ ROM EGZERS\u0130ZLER\u0130:<\/strong><\/p>\n

A)<\/strong> Ayakta dik durun ve elinize uzunca bir sopa al\u0131n. (a) Dirsekleri gergin tutarak ellerinizi yava\u015f\u00e7a yukar\u0131ya kald\u0131r\u0131n ve indirin, (b) Ayn\u0131 hareketi sopay\u0131 kal\u00e7a arkas\u0131nda tutarak geriye do\u011fru tekrarlay\u0131n. Her iki harekette de dirseklerin d\u00fcz tutulmas\u0131na dikkat edin.<\/div>\n

\"\"<\/p>\n

B) <\/strong>Duvara yan d\u00f6n\u00fcn. Elinizi avu\u00e7 i\u00e7i duvara yap\u0131\u015facak \u015fekilde uzat\u0131n ve dirse\u011finizi b\u00fckmeden elinizi yukar\u0131ya do\u011fru kayd\u0131r\u0131n. Avucunuzun duvara de\u011fdi\u011fi son noktada v\u00fccudunuzu esnetin.<\/div>\n

\"\"<\/p>\n

C)<\/strong> S\u0131rt\u00fcst\u00fc yatar pozisyonda kollar\u0131n\u0131z\u0131 dirsekleri yerden kald\u0131rmadan tam yana a\u00e7\u0131n, ellerinizi havaya kald\u0131r\u0131n. Dirseklerinizin 90 derecelik a\u00e7\u0131 yapmas\u0131na \u00f6zen g\u00f6sterin. Bu pozisyonda dirseklerinizi yerden kald\u0131rmadan ve a\u00e7\u0131y\u0131 bozmadan ellerinizi (\u00f6nce avu\u00e7 i\u00e7i, sonra elin s\u0131rt\u0131 yere de\u011fecek \u015fekilde) yere de\u011fdirin.<\/div>\n

\"\"<\/p>\n

3- PEKTORAL ve INTERKOSTAL KASLARI GERME:<\/strong><\/div>\n
A)<\/strong> Yere s\u0131rt\u00fcst\u00fc ucan\u0131n, ellerinizi ensenizin arkas\u0131nda birlestirin. Dirseklerinizi yerden kald\u0131rmadan yukar\u0131ya do\u011fru itin. 10’a kadar say\u0131n, gev\u015feyin. Bu hareketi s\u0131rt\u0131n\u0131za bir yast\u0131k koyarak yapabilirsiniz.<\/div>\n
B)<\/strong> Dik aral\u0131kla bir iskemleye dik oturun. Ellerinizi ensenizde birle\u015ftirerek geriye do\u011fru gerinin. Bu pozisyonda 10’a kadar say\u0131n, gev\u015feyin.<\/div>\n

\"\"<\/p>\n

A)<\/strong> Bir k\u00f6\u015fede y\u00fcz\u00fcn\u00fcz duvara d\u00f6n\u00fck durun. Kollar\u0131n\u0131z\u0131 yukar\u0131 kald\u0131rarak duvara koyun ve topuklar\u0131n\u0131z\u0131 yerden kald\u0131rmadan duvara do\u011fru esneyin.<\/div>\n
B)<\/strong> Bir kap\u0131 e\u015fi\u011finde durun, kollar\u0131n\u0131z\u0131 yukar\u0131 kald\u0131rarak ellerinizi e\u015fi\u011fe koyun ve topuklar\u0131n\u0131z\u0131 yerden kald\u0131rmadan \u00f6ne do\u011fru esneyebildi\u011finiz kadar esneyin.<\/div>\n

\"\"<\/p>\n

4- OMUZ ve SIRT KASLARINIZI GERME:<\/strong><\/div>\n
A)<\/strong> Y\u00fcz\u00fcst\u00fc kollar\u0131n\u0131z kal\u00e7alar\u0131n\u0131za de\u011fecek pozisyonda uzan\u0131n. Bu pozisyonu bozmadan omuzlar\u0131n\u0131z\u0131 kald\u0131rmaya \u00e7al\u0131\u015f\u0131n.<\/div>\n
B)<\/strong> Y\u00fcz\u00fcst\u00fc yatar pozisyonda kollar\u0131n\u0131z\u0131 \u00f6ne gergin uzat\u0131n. G\u00f6\u011fs\u00fcn\u00fcz\u00fc ve ba\u015f\u0131n\u0131z\u0131 yerden kald\u0131rmadan, kollar\u0131n\u0131z\u0131, gergin olarak havaya kald\u0131rmaya \u00e7al\u0131\u015f\u0131n<\/div>\n

\"\"<\/p>\n

A)<\/strong> Y\u00fcz\u00fcst\u00fc yatar pozisyonda ellerinizi ba\u015f\u0131n\u0131z\u0131n yan\u0131na koyun. Ba\u015f\u0131n\u0131z\u0131 ve g\u00f6\u011fs\u00fcn\u00fcz\u00fc yerden kald\u0131rmadan ellerinizi, dirsek ve omuzlarla beraber havaya kald\u0131rmaya \u00e7al\u0131\u015f\u0131n.<\/div>\n
B)<\/strong> Y\u00fcz\u00fcst\u00fc yatar pozisyonda ellerinizi kal\u00e7an\u0131zda birlestirin ve dirseklerinizi b\u00fckmeden havaya kald\u0131rmaya \u00e7al\u0131\u015f\u0131n.<\/div>\n

\"\"<\/p>\n

5- GERME – GEV\u015eETME HAREKETLER\u0130:<\/strong><\/div>\n
A) <\/strong>Dik oturun, ellerinizi kollar yere paralel olacak \u015fekilde g\u00f6\u011f\u00fcs hizas\u0131nda birle\u015ftirin ve birbirine bast\u0131r\u0131n, 10’a kadar sayarak bu \u015fekilde tutun, daha sonra 5 sn. kollar\u0131n\u0131z\u0131 serbest b\u0131rak\u0131n. Hareketi \u00e7ene seviyesinde ve al\u0131n seviyesinde tekrarlay\u0131n.<\/div>\n

\"\"<\/p>\n

B)<\/strong> Ayn\u0131 pozisyonlarda durarak ellerinizi ay\u0131rmaya \u00e7al\u0131\u015f\u0131n.<\/div>\n

\"\"<\/p>","protected":false},"excerpt":{"rendered":"

1- \u0130ZOMETR\u0130K EGZERS\u0130ZLER: (Dik olarak otururken veya ayakta yap\u0131l\u0131r) A) […]<\/p>\n","protected":false},"author":1,"featured_media":2373,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[678],"tags":[311,78,690,585],"class_list":["post-144","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-boyun-agrilari","tag-boynu-korumak","tag-boyun-agrisi","tag-boyun-egzersizleri","tag-boyun-sagligi"],"jetpack_featured_media_url":"https:\/\/turanuslu.net\/wp-content\/uploads\/2009\/08\/boyun-ve-bas-egserzileri.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/posts\/144","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/comments?post=144"}],"version-history":[{"count":1,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/posts\/144\/revisions"}],"predecessor-version":[{"id":10472,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/posts\/144\/revisions\/10472"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/media\/2373"}],"wp:attachment":[{"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/media?parent=144"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/categories?post=144"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/tags?post=144"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}