{"id":935,"date":"2010-04-22T13:32:29","date_gmt":"2010-04-22T14:32:29","guid":{"rendered":"https:\/\/turanuslu.net\/?p=935"},"modified":"2022-01-13T09:15:49","modified_gmt":"2022-01-13T09:15:49","slug":"idrar-kacirmayi-onlemek-icin-egzersizler","status":"publish","type":"post","link":"https:\/\/turanuslu.net\/es\/idrar-kacirmayi-onlemek-icin-egzersizler\/","title":{"rendered":"\u0130drar Ka\u00e7\u0131rmay\u0131 \u00d6nlemek \u0130\u00e7in Egzersizler"},"content":{"rendered":"

\u0130DRAR\u00a0 KA\u00c7IRMAYI \u00d6NLEMEK\u00a0 \u0130\u00c7\u0130N\u00a0 PELV\u0130K\u00a0 EGZERS\u0130ZLER<\/strong><\/p>\n

Gebelik, do\u011fum, a\u015f\u0131r\u0131 kilo, hipermobilite (eklem gev\u015fekli\u011fi) vs. kad\u0131nlarda pelvis taban\u0131ndaki kaslar\u0131 zay\u0131flat\u0131r. Bu kaslardaki zay\u0131flama \u00f6zellikle ileri ya\u015flarda idrar ka\u00e7\u0131rmaya yol a\u00e7arak kad\u0131n\u0131n sosyal hayat\u0131n\u0131 etkiler. Pelvik taban kaslar\u0131 v\u00fccudun di\u011fer kaslar\u0131 gibidir. Egzersizle kuvvetlendirilebilirler. Pelvis taban kaslar\u0131n\u0131 kuvvetlendirmeye y\u00f6nelik egzersizlere Kegel egzersizleri<\/strong>\u00a0 ad\u0131 verilir. Pelvis kaslar\u0131na y\u00f6nelik g\u00fcnde 3 defa 5\u2019er dakikal\u0131k egzersiz bu b\u00f6lgedeki kaslar\u0131 g\u00fc\u00e7lendirerek ve 3-6 hafta i\u00e7inde idrar ka\u00e7\u0131rma problemi b\u00fcy\u00fck \u00f6l\u00e7\u00fcde azalt\u0131labilir. Pelviste ba\u015fl\u0131ca iki adet \u00f6nemli kas vard\u0131r. Bunlardan b\u00fcy\u00fck olan\u0131 hamak \u015feklinde, di\u011feri ise \u00fc\u00e7gen \u015feklindedir.<\/p>\n

Kegel egzersizleri (pelvik taban egzersizleri)<\/h3>\n

Bu kaslar\u0131n nas\u0131l \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 \u00f6\u011frenmek zor olabilir. \u00dcrolog, fizyoterapist, yada jinekolog bu konuda yard\u0131mc\u0131 olabilir.Tuvalette oturma esnas\u0131nda idrar yaparken idrar\u0131 yapmay\u0131 durduran kas pelvis taban kas\u0131d\u0131r. Bu i\u015flemi tekrarlayarak bu kas\u0131 nas\u0131l \u00e7al\u0131\u015ft\u0131rabilece\u011fimizi \u00f6\u011frenebiliriz. Gaz ka\u00e7\u0131rmay\u0131 \u00f6nlemek i\u00e7in kast\u0131\u011f\u0131m\u0131z kas di\u011fer pelvik taban kas\u0131d\u0131r. Bu kas\u0131lmay\u0131 tekrar tekrar yaparak bu i\u015flem \u00f6\u011frenilebilir. Bu iki kas\u0131n\u0131z\u0131 g\u00fcnde en az 3 defa 5 er dakika \u00e7al\u0131\u015ft\u0131r\u0131n\u0131z. Bu i\u015flemi ayakta, otururken ve yatarken tekrarlay\u0131n.<\/p>\n

Bu kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131rken bacak ve di\u011fer kaslar\u0131n\u0131z\u0131 kasmay\u0131n. Pelvik kaslar\u0131n\u0131z\u0131 s\u0131k\u0131\u015ft\u0131r\u0131rken nefesinizi tutmay\u0131n. Kas\u0131lma esnas\u0131nda 3\u2019e kadar say\u0131n, en az 10\u201315 tekrar yap\u0131n. Bu egzersizler 1-1.5 ayda sonu\u00e7 verir. Fakat bir \u00e7ok kad\u0131nda bu s\u00fcreden daha erken d\u00fczelme olabilir. Kegel egzersizleri (pelvik taban egzersizleri) do\u011fum sonras\u0131 kad\u0131n organlar\u0131n\u0131n kendini toparlamas\u0131 i\u00e7in ve do\u011fum sonras\u0131 mesane sarkmalar\u0131n\u0131 \u00f6nlemek i\u00e7in de yap\u0131lmal\u0131d\u0131r. Bu egzersizleri yapmak kad\u0131nlarda idrar ka\u00e7\u0131rma problemini b\u00fcy\u00fck \u00f6l\u00e7\u00fcde azaltt\u0131\u011f\u0131 gibi cinsel fonksiyonlar \u00fczerinde de olumlu etkileri olur. Bu egzersizleri yapmak i\u00e7in \u00f6zel egzersiz cihazlar\u0131 vard\u0131r.<\/p>\n

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

\u0130DRAR\u00a0 KA\u00c7IRMAYI \u00d6NLEMEK\u00a0 \u0130\u00c7\u0130N\u00a0 PELV\u0130K\u00a0 EGZERS\u0130ZLER Gebelik, do\u011fum, a\u015f\u0131r\u0131 kilo, […]<\/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":[368],"tags":[162,163],"class_list":["post-935","post","type-post","status-publish","format-standard","hentry","category-rehabilitasyon","tag-idrar-kacirmayi-onlemek","tag-kegel-egzersizleri"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/posts\/935","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=935"}],"version-history":[{"count":2,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/posts\/935\/revisions"}],"predecessor-version":[{"id":10107,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/posts\/935\/revisions\/10107"}],"wp:attachment":[{"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/media?parent=935"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/categories?post=935"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/tags?post=935"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}