{"id":3900,"date":"2020-06-26T10:04:58","date_gmt":"2020-06-26T07:04:58","guid":{"rendered":"http:\/\/blog.naramaxx.com\/?p=3900"},"modified":"2020-06-23T10:16:25","modified_gmt":"2020-06-23T07:16:25","slug":"stresin-en-cok-etkiledig%cc%86i-boyun-ve-omuzlar-ic%cc%a7in-egzersiz-onerileri","status":"publish","type":"post","link":"https:\/\/blog.naramaxx.com\/EskiBlog\/stresin-en-cok-etkiledig%cc%86i-boyun-ve-omuzlar-ic%cc%a7in-egzersiz-onerileri\/","title":{"rendered":"Stresin En \u00c7ok Etkiledig\u0306i Boyun ve Omuzlar \u0130c\u0327in Egzersiz \u00d6nerileri"},"content":{"rendered":"<p>Bug\u00fcnlerde tekrarlayan boyun gerginli\u011fi veya \u00fcst s\u0131rt a\u011fr\u0131s\u0131 ile ba\u015fa \u00e7\u0131kmak zorunda m\u0131 kal\u0131yorsunuz? Sert bir boyun ve boyun a\u011fr\u0131s\u0131, zay\u0131f kaslar &#8211; zay\u0131f duru\u015f &#8211; veya servikal omurgada dejeneratif de\u011fi\u015fiklikler nedeniyle ortaya \u00e7\u0131kabilir. Sonu\u00e7, boynunuzdaki ve omuzlar\u0131n\u0131zdaki sert kaslar, a\u011fr\u0131 ve hatta s\u0131n\u0131rl\u0131 hareketlili\u011fe neden olabilir. Boyun gerginli\u011fi ve a\u011fr\u0131 \u00e7e\u015fitli nedenlerle ortaya \u00e7\u0131kabilir.<\/p>\n<p><strong>Boyun ve omuz a\u011fr\u0131s\u0131 nedenleri; <\/strong><\/p>\n<p>K\u00f6t\u00fc duru\u015f: yanl\u0131\u015f pozisyonlar, hareketler ve i\u015fte, g\u00fcnl\u00fck ya\u015fam\u0131n\u0131zda veya egzersiz yaparken s\u00fcrekli stres nedeniyle ba\u015f ve boynunuzda s\u00fcrekli zorlanma<br \/>\nZihinsel stres: psikolojik zorlanma<br \/>\nZay\u0131f ba\u011f\u0131\u015f\u0131kl\u0131k sistemi: so\u011fuk alg\u0131nl\u0131\u011f\u0131 gibi durumlarda ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n d\u00fc\u015fmesi<\/p>\n<p>Boyun gerginli\u011fi ve a\u011fr\u0131s\u0131n\u0131n ana nedeni genellikle torasik omurgan\u0131n hareketlili\u011finin olmamas\u0131d\u0131r. Torasik omurga, d\u00f6nme (d\u00f6nme), fleksiyonlar (b\u00fckme) ve uzant\u0131lar (do\u011frultma) \u015feklinde hareket edecek \u015fekilde tasarlanm\u0131\u015ft\u0131r. Bununla birlikte, g\u00fcnl\u00fck ya\u015famda genellikle tam tersi ge\u00e7erlidir. Bir\u00e7o\u011fumuz i\u015f g\u00fcnlerimizi omurgan\u0131n fonksiyonel hareketlili\u011fini s\u0131n\u0131rlayan masam\u0131zda oturuyoruz. Bu \u00f6zellikle evden \u00e7al\u0131\u015fmak durumunda oldu\u011fumuz bu g\u00fcnlerde s\u0131k\u00e7a ger\u00e7ekle\u015febilir; hareketimiz sandalyemizden kanepeye veya mutfaktan banyoya y\u00fcr\u00fcmekle s\u0131n\u0131rl\u0131 olabilir.<\/p>\n<p>Ancak endi\u015felenmeyin, akut boyun gerginli\u011fi durumunda, a\u011fr\u0131y\u0131 hafifletmek i\u00e7in kullanabilece\u011finiz birka\u00e7 y\u00f6ntem var. A\u015fa\u011f\u0131daki be\u015f egzersiz torasik omurgan\u0131z\u0131n hareketlili\u011fini ve esnekli\u011fini art\u0131r\u0131r. Tenis toplar\u0131 veya k\u00f6p\u00fck merdaneleri yard\u0131m\u0131yla kendinize masaj yapmak, kas gerginli\u011fini serbest b\u0131rakmak i\u00e7in iyi bir yoldur. Ve en iyi yan\u0131, bu boyun egzersizlerini istedi\u011finiz zaman, istedi\u011finiz yerde yapabilirsiniz.<\/p>\n<p><strong>K\u00f6p\u00fck Rulo \u0130le Egzersiz<\/strong><\/p>\n<p><strong>Ba\u015flang\u0131\u00e7 pozisyonu:<\/strong><br \/>\nArkan\u0131za yaslan\u0131n. K\u00f6p\u00fck silindiri s\u0131rt\u0131n\u0131z\u0131n alt\u0131na k\u00fcrek kemikleriniz y\u00fcksekli\u011fine yerle\u015ftirin. Kal\u00e7alar\u0131n\u0131z\u0131 yerden kald\u0131r\u0131n ve kar\u0131n kaslar\u0131n\u0131z\u0131 ve kal\u00e7alar\u0131n\u0131z\u0131 s\u0131k\u0131n. Kal\u00e7alar\u0131n\u0131z\u0131n, s\u0131rt\u0131n\u0131z\u0131n ve boynunuzun d\u00fcz bir \u00e7izgi olu\u015fturdu\u011fundan emin olun. Boynunuzu desteklemek i\u00e7in ellerinizi ba\u015f\u0131n\u0131n arkas\u0131na koyun.<\/p>\n<p><strong>Egzersiz nas\u0131l yap\u0131l\u0131r:<\/strong><br \/>\nS\u0131rt kaslar\u0131n\u0131za masaj yapmak ve omurgan\u0131z\u0131 harekete ge\u00e7irmek i\u00e7in yava\u015f\u00e7a ileri geri yuvarlay\u0131n.<br \/>\n<a href=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/boyun1.jpg\"><img loading=\"lazy\" src=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/boyun1-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" class=\"aligncenter size-medium wp-image-3902\" srcset=\"https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/boyun1-300x200.jpg 300w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/boyun1-768x512.jpg 768w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/boyun1.jpg 1000w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><br \/>\n<strong>Standart Awtuvi Egzersizi<\/strong><\/p>\n<p><strong>Ba\u015flang\u0131\u00e7 pozisyonu:<\/strong><br \/>\nS\u0131rt\u0131n\u0131z\u0131 bir duvara yaslay\u0131n. Kollar\u0131n\u0131z ve t\u00fcm omurgan\u0131z duvara dokunmal\u0131 ve kollar\u0131n\u0131z \u201cA\u201d harfini olu\u015fturmal\u0131d\u0131r. K\u00fcrek kemikleriniz geriye ve a\u015fa\u011f\u0131 do\u011fru \u00e7ekin. Omuzlar\u0131n\u0131z, dirsekleriniz ve bileklerinizle duvara bast\u0131r\u0131n.<\/p>\n<p><strong>Egzersiz nas\u0131l yap\u0131l\u0131r:<\/strong><\/p>\n<p>Farkl\u0131 harfler olu\u015fturmak i\u00e7in kollar\u0131n\u0131z\u0131 \u00e7e\u015fitli pozisyonlarda hareket ettirin.<\/p>\n<p>\u0130kinci pozisyonda, dirseklerinizi b\u00fck\u00fcn ve bir W olu\u015fturmak i\u00e7in g\u00f6\u011f\u00fcs seviyesine getirin.<br \/>\nT olu\u015fturmak i\u00e7in kollar\u0131n\u0131z\u0131 g\u00f6\u011fs\u00fcn\u00fcz \/ omuzlar\u0131n\u0131zdaki tarafa do\u011fru uzat\u0131n.<br \/>\nDirseklerinizi 90 derece b\u00fck\u00fcn ve U olu\u015fturmak i\u00e7in omuz seviyesine y\u00fckseltin.<br \/>\nDirseklerinizi d\u00fczeltin ve V olu\u015fturmak i\u00e7in kollar\u0131n\u0131z\u0131 ba\u015f\u0131n\u0131z\u0131n \u00fcst\u00fcnde \u00e7apraz olarak kald\u0131r\u0131n.<br \/>\nBir I olu\u015fturmak i\u00e7in kollar\u0131n\u0131z do\u011frudan ba\u015f\u0131n\u0131z\u0131n \u00fczerine kald\u0131r\u0131lm\u0131\u015f olarak durun.<br \/>\nEgzersizi birka\u00e7 kez tekrarlay\u0131n ve her pozisyonun bir sonrakine akmas\u0131na izin verin.<br \/>\n<a href=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/boyun2.jpg\"><img loading=\"lazy\" src=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/boyun2-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" class=\"aligncenter size-medium wp-image-3903\" srcset=\"https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/boyun2-300x200.jpg 300w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/boyun2-768x512.jpg 768w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/boyun2.jpg 1000w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><br \/>\n<strong>Y\u00fcz\u00fckoyun Awtuwi Egzersizi<\/strong><\/p>\n<p><strong>Ba\u015flang\u0131\u00e7 pozisyonu:<\/strong><br \/>\nKarn\u0131n\u0131z\u0131n \u00fczerine uzan\u0131n. Dirsekleriniz hafif\u00e7e b\u00fck\u00fclm\u00fc\u015fken kollar\u0131n\u0131z\u0131 yan\u0131n\u0131za yerle\u015ftirin.<\/p>\n<p><strong>Egzersiz nas\u0131l yap\u0131l\u0131r:<\/strong><br \/>\nEgzersizi ayakta durma pozisyonundaki b\u00fct\u00fcn harflerle ayn\u0131 \u015fekilde yap\u0131n, ancak bu kez y\u00fcz\u00fcst\u00fc pozisyonda. Egzersizi birka\u00e7 kez tekrarlay\u0131n.<br \/>\n<a href=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/boyun3.jpg\"><img loading=\"lazy\" src=\"http:\/\/blog.naramaxx.com\/wp-content\/uploads\/boyun3-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" class=\"aligncenter size-medium wp-image-3904\" srcset=\"https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/boyun3-300x200.jpg 300w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/boyun3-768x512.jpg 768w, https:\/\/blog.naramaxx.com\/EskiBlog\/wp-content\/uploads\/boyun3.jpg 1000w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bug\u00fcnlerde tekrarlayan boyun gerginli\u011fi veya \u00fcst s\u0131rt a\u011fr\u0131s\u0131 ile ba\u015fa \u00e7\u0131kmak zorunda m\u0131 kal\u0131yorsunuz? Sert bir boyun ve boyun a\u011fr\u0131s\u0131, zay\u0131f kaslar &#8211; zay\u0131f duru\u015f &#8211; veya servikal omurgada dejeneratif de\u011fi\u015fiklikler nedeniyle ortaya \u00e7\u0131kabilir. Sonu\u00e7, boynunuzdaki ve omuzlar\u0131n\u0131zdaki sert kaslar, a\u011fr\u0131 ve hatta s\u0131n\u0131rl\u0131 hareketlili\u011fe neden olabilir. Boyun gerginli\u011fi ve a\u011fr\u0131 \u00e7e\u015fitli nedenlerle ortaya \u00e7\u0131kabilir. [&hellip;]<\/p>\n","protected":false},"author":68,"featured_media":3901,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_metadesc":""},"categories":[10],"tags":[398,187,1311],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Stresin En \u00c7ok Etkiledig\u0306i Boyun ve Omuzlar \u0130c\u0327in Egzersiz \u00d6nerileri - NaraMaxx Fashion Blog+<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.naramaxx.com\/EskiBlog\/stresin-en-cok-etkiledig\u0306i-boyun-ve-omuzlar-ic\u0327in-egzersiz-onerileri\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stresin En \u00c7ok Etkiledig\u0306i Boyun ve Omuzlar \u0130c\u0327in Egzersiz \u00d6nerileri - NaraMaxx Fashion Blog+\" \/>\n<meta property=\"og:description\" content=\"Bug\u00fcnlerde tekrarlayan boyun gerginli\u011fi veya \u00fcst s\u0131rt a\u011fr\u0131s\u0131 ile ba\u015fa \u00e7\u0131kmak zorunda m\u0131 kal\u0131yorsunuz? Sert bir boyun ve boyun a\u011fr\u0131s\u0131, zay\u0131f kaslar &#8211; zay\u0131f duru\u015f &#8211; veya servikal omurgada dejeneratif de\u011fi\u015fiklikler nedeniyle ortaya \u00e7\u0131kabilir. Sonu\u00e7, boynunuzdaki ve omuzlar\u0131n\u0131zdaki sert kaslar, a\u011fr\u0131 ve hatta s\u0131n\u0131rl\u0131 hareketlili\u011fe neden olabilir. Boyun gerginli\u011fi ve a\u011fr\u0131 \u00e7e\u015fitli nedenlerle ortaya \u00e7\u0131kabilir. 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