Boyun egzersizleri genellikle hafife al\u0131nsa da asl\u0131nda olduk\u00e7a \u00f6nem ta\u015f\u0131r. Ba\u015f\u0131m\u0131z\u0131 ta\u015f\u0131yan boynunuz ne kadar sa\u011fl\u0131kl\u0131 olursa g\u00fcn i\u00e7inde de\u00a0o kadar verimli olursunuz. Kimi\u00a0zaman ba\u015f\u0131m\u0131z\u0131n a\u011f\u0131rla\u015ft\u0131\u011f\u0131n\u0131 hissederiz. Bunun temel nedeni boynumuzun g\u00fcc\u00fcn\u00fc kaybetmeye ba\u015flamas\u0131ndand\u0131r.<\/p>\n

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<\/a><\/p>\n

\u0130\u015fte evde, i\u015fte rahatl\u0131kla uygulayabilece\u011finiz baz\u0131 egzersizler;<\/p>\n

Boyun \u00e7evirme: Ba\u015f\u0131n\u0131z\u0131 dik tutup kar\u015f\u0131ya do\u011fru bak\u0131n. Ba\u015f\u0131n\u0131z\u0131 e\u011fmeden sa\u011fa do\u011fru \u00e7evirebildi\u011finiz kadar \u00e7evirin ve tekrar kar\u015f\u0131ya bakacak \u015fekilde geri \u00e7evirin. Bu i\u015flemi be\u015f defa yapt\u0131ktan sonra ayn\u0131 i\u015flemi ba\u015f\u0131n\u0131z\u0131 sol tarafa do\u011fru \u00e7evirerek tekrar edin. Bu egzersizi yaparken ba\u015f d\u00f6nmesi ya\u015farsan\u0131z kendinizi zorlamay\u0131n, egzersizi yapmay\u0131n.<\/p>\n

Yanlara esnetme: Kar\u015f\u0131ya do\u011fru bakarken ba\u015f\u0131n\u0131z\u0131 sa\u011fa do\u011fru e\u011fip kula\u011f\u0131n\u0131zla omzunuza de\u011fmeye \u00e7al\u0131\u015f\u0131n. Ba\u015f\u0131n\u0131z\u0131 be\u015f kere sa\u011fa esnettikten sonra be\u015f kere de sola esnetin.<\/p>\n

Arkaya uzatma: Ba\u015f\u0131n\u0131z\u0131 arkaya do\u011fru serbest b\u0131rak\u0131n. Gidebildi\u011fi yere kadar gitmesini sa\u011flay\u0131p tavana bak\u0131n. Ba\u015f\u0131n\u0131z\u0131 tekrar dik pozisyona getirip, ayn\u0131 i\u015flemi be\u015f kez tekrarlay\u0131n. Bu egzersiz s\u0131ras\u0131nda ba\u015f\u0131n\u0131z d\u00f6nerse egzersizi atlay\u0131p di\u011ferine ge\u00e7in.<\/p>\n

\u00d6ne e\u011fme: Boynunuzu rahat b\u0131rak\u0131p, yava\u015f\u00e7a \u00e7eneniz g\u00f6\u011fs\u00fcn\u00fcze de\u011fecek \u015fekilde \u00f6ne do\u011fru e\u011fin. Yava\u015f yava\u015f ba\u015f\u0131n\u0131z\u0131 kald\u0131r\u0131p, bu i\u015flemi be\u015f defa yap\u0131n.<\/p>\n

Bask\u0131 uygulama: Avucunuzu ba\u015f\u0131n\u0131z\u0131n sa\u011f taraf\u0131na yerle\u015ftirin. Yava\u015f yava\u015f avu\u00e7 i\u00e7inizle ba\u015f\u0131n\u0131za bask\u0131 uygularken, ba\u015f\u0131n\u0131zla da avu\u00e7 i\u00e7inize bask\u0131 uygulamaya \u00e7al\u0131\u015f\u0131n. Bu hareketi yaparken ba\u015f\u0131n\u0131z\u0131 hareket ettirmeyin. Be\u015fe kadar say\u0131n ve elinizi \u00e7ekip ba\u015f\u0131n\u0131z\u0131 rahat b\u0131rak\u0131n. Ayn\u0131 i\u015flemi sol elinizi ba\u015f\u0131n\u0131z\u0131n sol taraf\u0131na yerle\u015ftirip tekrar ettikten sonra, aln\u0131n\u0131z ve ba\u015f\u0131n\u0131z\u0131n arka taraf\u0131 i\u00e7in de yap\u0131n.<\/p>\n

Rahatlama: Bu egzersizi g\u00fcn\u00fcn herhangi bir an\u0131nda yapamayabilirsiniz. Ak\u015fam yata\u011fa yatt\u0131\u011f\u0131n\u0131zda ve sabah yataktan kalkmadan \u00f6nce yapt\u0131\u011f\u0131n\u0131zda sizi ne kadar rahatlatt\u0131\u011f\u0131n\u0131 g\u00f6receksiniz. S\u0131rt \u00fcst\u00fc yat\u0131n ve boynunuzun alt\u0131na boynunuzu destekleyecek k\u00fc\u00e7\u00fck bir yast\u0131k veya havlu koyun. Burnunuzdan derin bir nefes al\u0131p, yava\u015f\u00e7a a\u011fz\u0131n\u0131zdan verin. Bunu \u00fc\u00e7 kere tekrarlay\u0131n. Sa\u011f elinizle sol omuz ba\u015f\u0131n\u0131za, sonra da sol elinizle sa\u011f omuz ba\u015f\u0131n\u0131za hafif\u00e7e masaj yap\u0131n.<\/p>\n

Bu egzersizlerin d\u0131\u015f\u0131nda, g\u00fcn i\u00e7inde boynunuzu ve omuzlar\u0131n\u0131z\u0131 rahatlatmak i\u00e7in omuzlar\u0131n\u0131z\u0131 yukar\u0131 do\u011fru \u00e7ekebildi\u011finiz yere kadar \u00e7ekip, be\u015fe kadar sayd\u0131ktan sonra b\u0131rak\u0131n veya iki omzunuzu \u00f6nde birle\u015ftirecekmi\u015f gibi \u00f6ne do\u011fru getirip, be\u015fe kadar sayd\u0131ktan sonra eski pozisyonlar\u0131na geri g\u00f6t\u00fcr\u00fcn. Ayn\u0131 i\u015flemi omuzlar\u0131n\u0131z\u0131 arkaya do\u011fru g\u00f6t\u00fcrerek tekrar edin.<\/p>\n

S\u00f6z konusu t\u00fcm hareketler periyodik bir bi\u00e7imde, en az \u00fc\u00e7, en fazla da be\u015f kez olmak \u00fczere tekrarlan\u0131r.<\/p>\n

 <\/p>\n

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

Boyun…<\/p>\n","protected":false},"author":4,"featured_media":15111,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1580],"tags":[8414,8413,1291],"_links":{"self":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/15097"}],"collection":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/comments?post=15097"}],"version-history":[{"count":0,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/15097\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media\/15111"}],"wp:attachment":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media?parent=15097"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/categories?post=15097"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/tags?post=15097"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}