{"id":1186,"date":"2021-11-16T21:14:30","date_gmt":"2021-11-16T18:14:30","guid":{"rendered":"https:\/\/drcagatayozturk.com\/?p=1186"},"modified":"2025-09-16T10:25:58","modified_gmt":"2025-09-16T07:25:58","slug":"omurga-gelisimi-icin-duzenli-hareket-sart","status":"publish","type":"post","link":"https:\/\/drcagatayozturk.com\/en\/omurga-gelisimi-icin-duzenli-hareket-sart\/","title":{"rendered":"Omurga geli\u015fimi i\u00e7in d\u00fczenli hareket \u015fart"},"content":{"rendered":"<p><strong>Omurga Sa\u011fl\u0131\u011f\u0131 \u0130\u00e7in D\u00fczenli Hareket Edin\u2026<\/strong><\/p>\n<p>Omurga t\u00fcm v\u00fccudun dengede kalmas\u0131n\u0131 sa\u011flayan temel yap\u0131d\u0131r. Kaslar, tendon ve ba\u011flar ile birbirlerine ba\u011flanarak v\u00fccudu dengede tutar, omurlar aras\u0131ndaki esnek disk yap\u0131lar\u0131 v\u00fccudun harekete kat\u0131lmas\u0131n\u0131 m\u00fcmk\u00fcn k\u0131lar. 7 adet boyun omuru (servikal vertebra), 12 adet s\u0131rt omuru (torakal vertebra), 5 adet bel omuru (lomber vertebra), 5 adet sakral ve 4 adet de koksal vertebra bulundu\u011fu omurga sa\u011fl\u0131\u011f\u0131 i\u00e7in d\u00fczenli egzersiz yapmak \u00e7ok \u00f6nemlidir. Ancak dikkatli olmak gerekir, bilin\u00e7siz yap\u0131lan egzersizler ciddi sakatl\u0131klara sebep olabilir. \u00c7\u00fcnk\u00fc yap\u0131lan her yanl\u0131\u015f hareket omurga \u00fczerine yanl\u0131\u015f y\u00fck bindirerek sa\u011fl\u0131kl\u0131 olmak i\u00e7in yap\u0131lan sporu ki\u015fiye zarar verecek bir duruma d\u00f6n\u00fc\u015ft\u00fcrebilir. Liv Hospital Omurga Cerrahisi Uzman\u0131 Prof. Dr. \u00c7a\u011fatay \u00d6zt\u00fcrk d\u00fczenli yap\u0131lan sporun omurgaya faydalar\u0131n\u0131 anlatt\u0131\u2026<\/p>\n<p>Bilin\u00e7sizce yap\u0131lan egzersiz sakatl\u0131\u011fa sebep olabilir<\/p>\n<p>Omurga sa\u011fl\u0131\u011f\u0131 i\u00e7in d\u00fczenli hareket \u00e7ok \u00f6nemlidir. Fiziksel aktivite v\u00fccudun enerji t\u00fcketti\u011fi her t\u00fcrl\u00fc hareketi i\u00e7erir. Fakat egzersiz ise planlanarak, d\u00fczenli olarak yap\u0131lan hareketleri i\u00e7erir. \u0130ster profesyonel olsun ister kilo vermek i\u00e7in olsun yap\u0131lan egzersizlerde omurga sa\u011fl\u0131\u011f\u0131n\u0131 korumak \u00e7ok \u00f6nemlidir. Omurga yo\u011fun kas gruplar\u0131n\u0131n bulundu\u011fu bir b\u00f6lgedir. Bilin\u00e7siz yap\u0131lan egzersizler ciddi sakatl\u0131klara sebep olabilir. \u00c7\u00fcnk\u00fc yap\u0131lan her yanl\u0131\u015f hareket omurga \u00fczerine yanl\u0131\u015f y\u00fck bindirerek sa\u011fl\u0131kl\u0131 olmak i\u00e7in yap\u0131lan sporu ki\u015fiye zarar verecek bir duruma d\u00f6n\u00fc\u015ft\u00fcrebilir.<\/p>\n<p>&nbsp;<\/p>\n<p>10 \u2013 15 dakika \u0131s\u0131n\u0131n<\/p>\n<p>Spor \u00f6ncesinde 10-15 dakika \u0131s\u0131nma egzersizleri spor sakatl\u0131klar\u0131n\u0131 \u00f6nlemede b\u00fcy\u00fck bir \u00f6neme sahiptir. \u00d6zellikle bu kadar yo\u011fun kas grubunun oldu\u011fu omurgada \u00f6nemi daha da artar. V\u00fccudun yapt\u0131\u011f\u0131 her hareket omurgay\u0131 ilgilendirir. Bunun i\u00e7in yap\u0131lan her t\u00fcrl\u00fc spor \u00f6ncesi omurga kaslar\u0131n\u0131n \u0131s\u0131nmas\u0131 i\u00e7in egzersiz yapmak gerekir.<\/p>\n<p>&nbsp;<\/p>\n<p>Kar\u0131n ve ka\u00e7a kaslar\u0131n\u0131z\u0131 s\u0131k\u0131n<\/p>\n<p>Egzersiz esnas\u0131nda kar\u0131n kaslar\u0131n\u0131n s\u0131k\u0131lmas\u0131 omurgan\u0131n v\u00fccudu dengede tutmas\u0131na yard\u0131mc\u0131 olur. Asl\u0131nda merkez b\u00f6lgemiz b\u00fct\u00fcn hareketlerde \u00e7al\u0131\u015f\u0131r. Kar\u0131n kaslar\u0131m\u0131z\u0131 s\u0131kmak hareketi yaparken g\u00f6vdemizi dik tutmam\u0131za ve belimizin do\u011fal k\u0131vr\u0131m\u0131n\u0131 korumam\u0131za yard\u0131mc\u0131 olur. Kal\u00e7a kaslar\u0131m\u0131z\u0131 s\u0131kmak, s\u0131rt\u0131m\u0131z\u0131n alt b\u00f6l\u00fcm\u00fcn\u00fc ve belimizi tek bir par\u00e7a gibi hareket ettirebilmemizi sa\u011flar.<\/p>\n<p>&nbsp;<\/p>\n<p>A\u011f\u0131rl\u0131k \u00e7al\u0131\u015f\u0131rken dikkatli olun<\/p>\n<p>A\u011f\u0131rl\u0131k \u00e7al\u0131\u015fmas\u0131 esnas\u0131nda bel \u00e7ok s\u0131k zedelenen bir b\u00f6lgedir. Latince lomber (bel) ismini verdi\u011fimiz bu b\u00f6lge omurgan\u0131n en hareketli yeridir. Spor esnas\u0131nda sakatlanma oran\u0131 \u00e7ok y\u00fcksektir. \u00d6zellikle a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fmalar\u0131 esnas\u0131nda lomber bel b\u00f6lgesine y\u00fck binmemesi i\u00e7in \u00e7ok dikkatli olunmal\u0131d\u0131r. Hi\u00e7bir zaman a\u011f\u0131rl\u0131k bel hizan\u0131zdan daha \u00fcste kald\u0131r\u0131lmamal\u0131, yerden kald\u0131rma esnas\u0131nda ise bel kaslar\u0131 de\u011fil bacak ve kal\u00e7a kaslar\u0131 kullan\u0131lmal\u0131d\u0131r.<\/p>\n<p>&nbsp;<\/p>\n<p>Ayaktayken kar\u0131n ve kal\u00e7aya binen y\u00fck azalt\u0131lmal\u0131d\u0131r<\/p>\n<p>Ayakta yap\u0131lan a\u011fr\u0131l\u0131k \u00e7al\u0131\u015fmas\u0131 esnas\u0131nda ise kar\u0131n kaslar\u0131 ve kal\u00e7a kaslar\u0131 kas\u0131larak bele binen y\u00fck azalt\u0131lmad\u0131r. Boyun b\u00f6lgesi de bel b\u00f6lgesi gibi omurgan\u0131n hareketli b\u00f6lgesidir. Spor esnas\u0131nda sakatlanma riski bel b\u00f6lgesi gibi y\u00fcksektir. \u00d6zellikle omuz hizas\u0131 \u00fczerinde yap\u0131lan sporlarda ve a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fmalar\u0131nda \u00e7ok dikkatli olunmal\u0131d\u0131r. Boyun kaslar\u0131na y\u00fck bindiren hareketlerden uzak durulmal\u0131d\u0131r.<\/p>\n<p>&nbsp;<\/p>\n<p>Bilin\u00e7sizce yap\u0131lan hareket zarar verir<\/p>\n<p>S\u0131rt b\u00f6lgesi g\u00f6\u011f\u00fcs kafesi ile eklem yapt\u0131\u011f\u0131ndan hareket kabiliyeti yoktur. S\u0131rt b\u00f6lgesindeki spor sakatl\u0131klar\u0131 s\u0131kl\u0131kla etraf\u0131ndaki yo\u011fun kas grubu kaynakl\u0131d\u0131r. Bunlar\u0131 \u00f6nlemek i\u00e7in spor \u00f6ncesi omuz ve s\u0131rt kav\u015fa\u011f\u0131ndaki kas gruplar\u0131n\u0131n \u0131s\u0131nma egzersizlerine zaman ay\u0131rmak \u00f6nemlidir. Spor esnas\u0131nda omurga sa\u011fl\u0131\u011f\u0131n\u0131 korumak bilin\u00e7li bir \u015fekilde spor yapmaktan ge\u00e7er. Bilin\u00e7sizce yap\u0131lan her hareket sporun verece\u011fi faydadan \u00e7ok zarara sebep olur. \u00d6zellikle profesyonel sporcularda omurga sa\u011fl\u0131\u011f\u0131na daha fazla \u00f6nem verilmeli ve unutulmamal\u0131d\u0131r ki sa\u011fl\u0131kl\u0131 bir v\u00fccut sa\u011fl\u0131kl\u0131 bir omurga ile m\u00fcmk\u00fcnd\u00fcr.<\/p>","protected":false},"excerpt":{"rendered":"<p>Omurga Sa\u011fl\u0131\u011f\u0131 \u0130\u00e7in D\u00fczenli Hareket Edin\u2026 Omurga t\u00fcm v\u00fccudun dengede kalmas\u0131n\u0131 sa\u011flayan temel yap\u0131d\u0131r. Kaslar, tendon ve ba\u011flar ile birbirlerine ba\u011flanarak v\u00fccudu dengede tutar, omurlar aras\u0131ndaki esnek disk yap\u0131lar\u0131 v\u00fccudun harekete kat\u0131lmas\u0131n\u0131 m\u00fcmk\u00fcn k\u0131lar. 7 adet boyun omuru (servikal vertebra), 12 adet s\u0131rt omuru (torakal vertebra), 5 adet bel omuru (lomber vertebra), 5 adet sakral [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":1187,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-1186","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guncel"],"_links":{"self":[{"href":"https:\/\/drcagatayozturk.com\/en\/wp-json\/wp\/v2\/posts\/1186","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/drcagatayozturk.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/drcagatayozturk.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/drcagatayozturk.com\/en\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/drcagatayozturk.com\/en\/wp-json\/wp\/v2\/comments?post=1186"}],"version-history":[{"count":1,"href":"https:\/\/drcagatayozturk.com\/en\/wp-json\/wp\/v2\/posts\/1186\/revisions"}],"predecessor-version":[{"id":2312,"href":"https:\/\/drcagatayozturk.com\/en\/wp-json\/wp\/v2\/posts\/1186\/revisions\/2312"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/drcagatayozturk.com\/en\/wp-json\/wp\/v2\/media\/1187"}],"wp:attachment":[{"href":"https:\/\/drcagatayozturk.com\/en\/wp-json\/wp\/v2\/media?parent=1186"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/drcagatayozturk.com\/en\/wp-json\/wp\/v2\/categories?post=1186"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/drcagatayozturk.com\/en\/wp-json\/wp\/v2\/tags?post=1186"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}