{"id":49054,"date":"2026-05-31T16:26:21","date_gmt":"2026-05-31T14:26:21","guid":{"rendered":"https:\/\/prizrenpost.com\/tr\/uzun-bir-oturma-gununun-ardindan-mutlaka-bu-esnemeyi-yapin-sirtiniza-ve-kalcalariniza-yardimci-olur\/"},"modified":"2026-05-31T16:26:22","modified_gmt":"2026-05-31T14:26:22","slug":"uzun-bir-oturma-gununun-ardindan-mutlaka-bu-esnemeyi-yapin-sirtiniza-ve-kalcalariniza-yardimci-olur","status":"publish","type":"post","link":"https:\/\/prizrenpost.com\/tr\/uzun-bir-oturma-gununun-ardindan-mutlaka-bu-esnemeyi-yapin-sirtiniza-ve-kalcalariniza-yardimci-olur\/","title":{"rendered":"Uzun bir oturma g\u00fcn\u00fcn\u00fcn ard\u0131ndan mutlaka bu esnemeyi yap\u0131n: S\u0131rt\u0131n\u0131za ve kal\u00e7alar\u0131n\u0131za yard\u0131mc\u0131 olur."},"content":{"rendered":"

<\/p>\n

Fizyoterapistler kal\u00e7a fleks\u00f6r kaslar\u0131n\u0131 germenin gerginli\u011fi azaltabilece\u011fini, hareket kabiliyetini art\u0131rabilece\u011fini ve v\u00fccudun daha iyi desteklenmesine yard\u0131mc\u0131 olabilece\u011fini s\u00f6yl\u00fcyor<\/p>\n

Oturarak ge\u00e7irilen uzun bir g\u00fcn\u00fcn ard\u0131ndan v\u00fccut genellikle s\u0131rtta, kal\u00e7alarda ve v\u00fccudun alt k\u0131sm\u0131nda sertlikle tepki verir. Fizyoterapistlerin en s\u0131k \u00f6nerdi\u011fi esneme hareketlerinden biri de kal\u00e7a fleks\u00f6r kaslar\u0131n\u0131n esnetilmesidir \u00e7\u00fcnk\u00fc bu kaslar uzun s\u00fcre sandalyede oturmaktan en \u00e7ok etkilenir.<\/p>\n

Kal\u00e7a fleks\u00f6r kaslar\u0131 s\u0131rt\u0131n alt k\u0131sm\u0131n\u0131 kal\u00e7alara ba\u011flar ve y\u00fcr\u00fcme, a\u011f\u0131rl\u0131k kald\u0131rma, ayakta durma ve merdiven \u00e7\u0131kma gibi g\u00fcnl\u00fck hareketlere kat\u0131l\u0131r. Bu kaslar k\u0131sald\u0131\u011f\u0131nda veya sertle\u015fti\u011finde, pelvisin ve omurgan\u0131n konumunu etkileyerek rahats\u0131zl\u0131\u011fa ve hareket k\u0131s\u0131tlamas\u0131na neden olabilir.<\/p>\n

Uzun s\u00fcreli oturma, pelvisi \u00f6ne do\u011fru itebilir ve s\u0131rt\u0131n alt k\u0131sm\u0131ndaki bask\u0131y\u0131 art\u0131rabilir. Bu nedenle d\u00fczenli esneme, kas esnekli\u011fini geri kazanmaya, gerginli\u011fi azaltmaya ve v\u00fccut duru\u015funu iyile\u015ftirmeye yard\u0131mc\u0131 olur, diye yaz\u0131yor Eatingwell, Telegraph raporu.<\/p>\n

Kal\u00e7a fleks\u00f6r kaslar\u0131n\u0131 nas\u0131l esnetirsiniz?<\/p>\n

Yar\u0131 diz \u00e7\u00f6kme pozisyonunda oturun: bir diziniz yerde, di\u011fer baca\u011f\u0131n\u0131z \u00f6nde ve taban\u0131 yere gelecek \u015fekilde oturun. Ellerinizi kal\u00e7alar\u0131n\u0131z\u0131n \u00fczerinde tutabildi\u011finiz s\u00fcrece v\u00fccut d\u00fcz kalmal\u0131.<\/p>\n

Sonra belinizin alt k\u0131sm\u0131n\u0131 b\u00fckmeden pelvisinizi yava\u015f\u00e7a geriye \u00e7ekin. Arkadaki kal\u00e7an\u0131z\u0131n \u00f6n k\u0131sm\u0131nda bir gerginlik hissedene kadar v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 yava\u015f\u00e7a ileri do\u011fru verin.<\/p>\n

Bu pozisyonu 20 ila 40 saniye boyunca yava\u015f\u00e7a nefes alarak tutun. Daha sonra di\u011fer tarafta da tekrarlay\u0131n.<\/p>\n

\u00d6nemli olan esnemenin ac\u0131 verici de\u011fil, ho\u015f olmas\u0131d\u0131r. V\u00fccudunuzu \u00e7ok fazla zorlamay\u0131n ve \u00f6ne do\u011fru \u00e7ok fazla e\u011filmeyin.<\/p>\n

Fizyoterapistler bu esnemenin yan\u0131 s\u0131ra “d\u00f6rtl\u00fc” egzersiz olarak bilinen arka uyluk kaslar\u0131n\u0131n esnetilmesini, \u00fcst s\u0131rt\u0131n d\u00f6nd\u00fcr\u00fclmesini ve gluteal kaslar\u0131n esnetilmesini de \u00f6neriyor. Bu hareketler kal\u00e7a hareketlili\u011fini art\u0131rmaya ve s\u0131rt\u0131n alt k\u0131sm\u0131ndaki gerilimi azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n

\u00c7o\u011fu durumda bu esneme yava\u015f ve a\u015f\u0131r\u0131ya ka\u00e7madan yap\u0131l\u0131rsa g\u00fcvenlidir. Ancak \u015fiddetli kal\u00e7a a\u011fr\u0131s\u0131, s\u0131rt a\u011fr\u0131s\u0131 veya yak\u0131n zamanda bir sakatl\u0131k ya\u015fayan ki\u015filer, egzersizi g\u00fcnl\u00fck rutinlerine dahil etmeden \u00f6nce bir doktora veya fizyoterapiste dan\u0131\u015fmal\u0131d\u0131r.<\/p>\n

A\u011fr\u0131 veya rahats\u0131zl\u0131k, esneme sonras\u0131nda 30 ila 60 dakikadan fazla devam ederse bu, egzersizin abart\u0131ld\u0131\u011f\u0131n\u0131n bir i\u015fareti olabilir.<\/p>\n

\n

Kaynak: prizrenpost<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Fizyoterapistler kal\u00e7a fleks\u00f6r kaslar\u0131n\u0131 germenin gerginli\u011fi azaltabilece\u011fini, hareket kabiliyetini art\u0131rabilece\u011fini ve v\u00fccudun daha iyi desteklenmesine yard\u0131mc\u0131 olabilece\u011fini s\u00f6yl\u00fcyor Oturarak ge\u00e7irilen uzun bir g\u00fcn\u00fcn ard\u0131ndan v\u00fccut genellikle s\u0131rtta, kal\u00e7alarda ve v\u00fccudun alt k\u0131sm\u0131nda sertlikle tepki verir. Fizyoterapistlerin en s\u0131k \u00f6nerdi\u011fi esneme hareketlerinden biri de kal\u00e7a fleks\u00f6r kaslar\u0131n\u0131n esnetilmesidir \u00e7\u00fcnk\u00fc bu kaslar uzun s\u00fcre sandalyede oturmaktan en […]<\/p>\n","protected":false},"author":1,"featured_media":49055,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-49054","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"views":4,"_links":{"self":[{"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/posts\/49054","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/comments?post=49054"}],"version-history":[{"count":1,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/posts\/49054\/revisions"}],"predecessor-version":[{"id":49056,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/posts\/49054\/revisions\/49056"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/media\/49055"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/media?parent=49054"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/categories?post=49054"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/tags?post=49054"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}