Omurgan\u0131n yap\u0131s\u0131<\/strong>
\nOmurgam\u0131z ba\u015f\u0131m\u0131z ile bacaklar aras\u0131nda uzanan ve v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131m\u0131z\u0131n \u00fc\u00e7te ikisini ta\u015f\u0131yan bir k\u00f6pr\u00fc gibidir. Omurgam\u0131z, omur denilen 23 tanesi hareketli toplam 33 kemikten olu\u015fur. Bu kemikler birbirlerine ba\u011f dokusu, eklemler ve disk dedi\u011fimiz yast\u0131k\u00e7\u0131klarla ba\u011flan\u0131r. Ayn\u0131 zamanda hareketleri sa\u011flayan ve omurlar\u0131n her birine ba\u011flanan g\u00fc\u00e7l\u00fc omurga \u00e7evresi kaslar\u0131m\u0131z vard\u0131r. Omurgam\u0131z arkadan bak\u0131ld\u0131\u011f\u0131nda d\u00fcz bir s\u00fctun \u015feklinde iken yandan bak\u0131nca k\u0131vr\u0131ml\u0131d\u0131r. Bu fizyolojik k\u0131vr\u0131mlar boyunda \u00f6ne do\u011fru (lordoz), s\u0131rtta arkaya do\u011fru (kifoz) ve belde \u00f6ne do\u011fru (lordoz) olmak \u00fczere \u00fc\u00e7 adettir.
\nOmurgan\u0131n i\u015flevleri<\/strong>
\nOmurgan\u0131n Fonksiyonlar\u0131 – Omurga g\u00f6vde iskeletini olu\u015fturarak ba\u015f ile bacaklar aras\u0131nda ba\u011flant\u0131y\u0131 sa\u011flayarak ayakta durmam\u0131z\u0131 sa\u011flar.<\/p>\n

– Hareketli eklemleri sayesinde \u00f6ne, arkaya ve yanlara e\u011filmemizi ve d\u00f6nmemizi sa\u011flar. Bu hareketler esnas\u0131nda omurga yap\u0131s\u0131nda bulunan omur eklemleri, ba\u011flar, kaslar ve diskler bir uyum i\u00e7inde \u00e7al\u0131\u015f\u0131r.<\/p>\n

– Omurga g\u00f6\u011f\u00fcs kafesinin \u015fekillenmesinde de rol oynar. S\u0131rt b\u00f6lgemizde arkaya do\u011fru k\u0131vr\u0131larak akci\u011fer, kalp gibi g\u00f6\u011f\u00fcs i\u00e7i organlar\u0131n g\u00f6\u011f\u00fcs kafesimiz i\u00e7inde rahat yerle\u015fimini sa\u011flar. Ayr\u0131ca bu iki \u00f6nemli organ\u0131m\u0131z i\u00e7in g\u00f6\u011f\u00fcs kafesi ile birlikte koruyucu bir rol\u00fc vard\u0131r.<\/p>\n

– Beynimizden \u00e7\u0131k\u0131p omurilik olarak kuyruk sokumuna kadar giden bacaklara, g\u00f6vdemize ve kollar\u0131m\u0131za yay\u0131lan ve t\u00fcm bu organlar\u0131m\u0131za beyinden gelen hareket komutunu ileten sinirlerimiz omurgam\u0131z taraf\u0131ndan ta\u015f\u0131n\u0131r. Omurilik, \u00fcst \u00fcste dizilmi\u015f omurlar\u0131n her birinin i\u00e7indeki bo\u015fluk taraf\u0131ndan olu\u015fturulan omurga kanal\u0131 i\u00e7erisinde ta\u015f\u0131n\u0131r ve bu omurga kanal\u0131 i\u00e7inde darbelerden, \u00e7arpmalardan korunur.
\nOmurga sa\u011fl\u0131\u011f\u0131 neden \u00f6nemlidir?<\/strong>
\nOmurgan\u0131n fonksiyonlar\u0131n\u0131 hat\u0131rlayacak olursak; v\u00fccudun \u00e7at\u0131s\u0131n\u0131 olu\u015fturur, hareketimizi sa\u011flar, sa\u011fl\u0131kl\u0131 nefes almam\u0131zda ve kalbimizin iyi \u00e7al\u0131\u015fmas\u0131nda rol\u00fc vard\u0131r ve hareketimizi sa\u011flayan kaslara beyinden emir getiren sinirleri ta\u015f\u0131r ve korur. Bu nedenle omurgam\u0131z\u0131n sa\u011fl\u0131kl\u0131 olmas\u0131 \u00e7ok \u00f6nemlidir. Sa\u011fl\u0131kl\u0131 bir omurga i\u00e7in iki unsura dikkat etmemiz gerekir. Birincisi onu korumam\u0131z ve ekonomik kullanmam\u0131z, ikincisi ise \u00f6nleyemeyece\u011fimiz baz\u0131 omurga hastal\u0131klar\u0131n\u0131n erken d\u00f6nemde fark\u0131na varmam\u0131zd\u0131r.
\nOmurga sa\u011fl\u0131\u011f\u0131 nas\u0131l korunur?<\/strong>
\nOmurga sa\u011fl\u0131\u011f\u0131n\u0131 koruman\u0131n birinci yolu, omurgam\u0131z\u0131n a\u015f\u0131r\u0131 ve anormal y\u00fck almas\u0131n\u0131 engelleyecek bir duru\u015f (post\u00fcr) al\u0131\u015fkanl\u0131\u011f\u0131 sa\u011flamam\u0131zd\u0131r.
\n\u0130yi duru\u015f al\u0131\u015fkanl\u0131\u011f\u0131 nedir?<\/strong>
\nDuru\u015f; ayakta, otururken ve yatarken g\u00f6vde, kol ve bacaklar\u0131m\u0131za verdi\u011fimiz pozisyondur. \u0130yi bir duru\u015fu ayakta, otururken veya yatarken, omurgam\u0131za en az y\u00fck binecek pozisyonu alarak sa\u011flayabiliriz.
\n\u0130yi duru\u015f;<\/strong>
\n– Kemik ve eklemlerin zorlanmadan kaslar\u0131n \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flad\u0131\u011f\u0131 durumdur.<\/p>\n

– Omurgan\u0131n fizyolojik \u00fc\u00e7 k\u0131vr\u0131m\u0131n\u0131n, normal pozisyonlar\u0131n\u0131 ald\u0131\u011f\u0131 ve korudu\u011fu durumdur.<\/p>\n

– Omurlar\u0131 bir arada tutan eklemler, ba\u011flar ve diskler \u00fczerine en az y\u00fck binen, bu yap\u0131lar\u0131 en az zorlayan pozisyondur.<\/p>\n

– \u00c7abuk yorulmazs\u0131n\u0131z.<\/p>\n

– Boyun, s\u0131rt ve belinizde a\u011fr\u0131 olmaz.<\/p>\n

– Estetik bir g\u00f6r\u00fcn\u00fcm yarat\u0131r.
\n\u0130yi bir duru\u015fa sahip olmak i\u00e7in;<\/strong>
\n– Omurga \u00e7evresi kaslar\u0131n\u0131z\u0131n g\u00fc\u00e7l\u00fc olmas\u0131 gerekir.<\/p>\n

– Fizik kondisyonunuzun y\u00fcksek olmas\u0131 gerekir.<\/p>\n

– K\u00f6t\u00fc bir duru\u015fa sahip oldu\u011funuzun fark\u0131na var\u0131p, d\u00fczeltmeye gayret etmeniz gerekir.<\/p>\n

G\u00fc\u00e7l\u00fc kaslar ve y\u00fcksek kondisyon i\u00e7in d\u00fczenli olarak y\u00fcr\u00fcy\u00fc\u015f, ko\u015fu, bisiklet, y\u00fczme gibi sporlar yapman\u0131z ve bilgisayar ba\u015f\u0131nda k\u0131s\u0131tl\u0131 zaman ge\u00e7irmeniz gerekir.
\nAyakta nas\u0131l durulmal\u0131?<\/strong><\/p>\n

– Ba\u015f\u0131n\u0131z\u0131 dik tutup tam kar\u015f\u0131ya bak\u0131n.<\/p>\n

– Omuzlar\u0131n\u0131z\u0131 geri at\u0131n.<\/p>\n

– Karn\u0131n\u0131z\u0131 i\u00e7e \u00e7ekin.<\/p>\n

– Dizlerinizi d\u00fcz tutun.<\/p>\n

– G\u00f6\u011fs\u00fcn\u00fcz\u00fc \u00f6nde tutun.<\/p>\n

Bu duru\u015fu ayna kar\u015f\u0131s\u0131nda \u00e7al\u0131\u015fabilirsiniz.<\/p>\n

Uzun s\u00fcreli ayakta sabit durarak yapman\u0131z gereken bir i\u015finiz olursa, bir aya\u011f\u0131n\u0131z\u0131 hafif y\u00fcksek bir basamakta tutman\u0131z daha az yorulman\u0131z\u0131 sa\u011flayacakt\u0131r. Ayr\u0131ca uzun zaman sabit olarak ayakta durman\u0131z\u0131 gerektiren bir i\u015fle u\u011fra\u015f\u0131yorsan\u0131z, ara s\u0131ra hareket etmeniz veya oturup dinlenmeniz omurgan\u0131z\u0131 a\u015f\u0131r\u0131 y\u00fckten kurtaracakt\u0131r.
\n\u0130deal oturma pozisyonu nedir?<\/strong>
\n-Otururken s\u0131rt\u0131n\u0131z\u0131 dik tutun.<\/p>\n

-Oturdu\u011funuz sandalyenin arkas\u0131 y\u00fcksek olmal\u0131, otururken arkan\u0131z\u0131 sandalyenin s\u0131rtl\u0131\u011f\u0131na dayay\u0131n\u0131z.<\/p>\n

-Ayaklar yerle temas etmelidir.<\/p>\n

-Bacak bacak \u00fcst\u00fcne atmay\u0131n\u0131z.<\/p>\n

-Bilgisayar kar\u015f\u0131s\u0131nda \u00f6ne do\u011fru yaslanmay\u0131n\u0131z, sandalyenizi masaya yakla\u015ft\u0131r\u0131n\u0131z. S\u0131rt\u0131n\u0131z\u0131 sandalyenin arkas\u0131na dayay\u0131n\u0131z ve kollar\u0131n\u0131z\u0131 uzat\u0131n\u0131z.<\/p>\n

– Omuzlar\u0131n\u0131z\u0131 rahat pozisyonda tutun, \u00f6ne ve yukar\u0131 do\u011fru yaslanmay\u0131n.<\/p>\n

– Ekran y\u00fcksekli\u011fi g\u00f6z hizan\u0131zda olmal\u0131. Sandalye y\u00fcksekli\u011fini ekran hizas\u0131na g\u00f6re ayarlay\u0131n\u0131z.<\/p>\n

– Sandalyenize yasland\u0131\u011f\u0131n\u0131zda bel \u00e7ukurunuzun dolmas\u0131, desteklenmesi gerekir. Buna g\u00f6re uygun sandalye se\u00e7in ya da sandalyenizi bel \u00e7ukurunu dolduran bir yast\u0131k ile takviye edin.<\/p>\n

– Uzun s\u00fcreli oturarak \u00e7al\u0131\u015facaksan\u0131z her 30 dakikada bir kalk\u0131p dola\u015f\u0131n ve kaslar\u0131n\u0131z\u0131 gerdirin.
\nA\u011f\u0131rl\u0131k kald\u0131rma<\/strong>
\n– Hi\u00e7bir zaman v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n d\u00f6rtte birinden fazla a\u011f\u0131rl\u0131k kald\u0131rmay\u0131n.<\/p>\n

– Yerden a\u011f\u0131rl\u0131k kald\u0131r\u0131rken ayaklar\u0131n\u0131z\u0131 a\u00e7\u0131n, a\u011f\u0131rl\u0131\u011f\u0131 v\u00fccudunuza yak\u0131n tutun ve dizleriniz k\u0131rarak yere yakla\u015f\u0131p, kollar\u0131n\u0131z\u0131 dirsekten k\u0131rarak a\u011f\u0131rl\u0131\u011f\u0131 kavray\u0131n.<\/p>\n

– Sonra dizlerinizi d\u00fczelterek kald\u0131r\u0131n. Bu \u015fekilde belinizi b\u00fckmeden ve a\u011fr\u0131l\u0131\u011f\u0131n\u0131z\u0131 omurgaya vermeden bacaklar\u0131n\u0131z\u0131n g\u00fcc\u00fcyle a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131r\u0131rs\u0131n\u0131z. Ayr\u0131ca kollar\u0131n\u0131z\u0131 dirsekten b\u00fckerek a\u011f\u0131rl\u0131\u011f\u0131 kald\u0131rd\u0131\u011f\u0131n\u0131z i\u00e7in omuzlar\u0131n ve s\u0131rt kaslar\u0131n\u0131n omurgaya bask\u0131 uygulamas\u0131n\u0131 ortadan kald\u0131racak ve a\u011f\u0131rl\u0131\u011f\u0131 kol kaslar\u0131n\u0131z\u0131 kullanarak kald\u0131racaks\u0131n\u0131z.<\/p>\n

– Hi\u00e7bir zaman a\u011f\u0131r bir cismi bel hizan\u0131zdan daha \u00fcste kald\u0131rmay\u0131n.<\/p>\n

– A\u011f\u0131rl\u0131\u011f\u0131 k\u0131sa bir mesafe bile olsa ta\u015f\u0131mak yerine bir trolley yard\u0131m\u0131yla g\u00f6t\u00fcr\u00fcn.<\/p>\n

– Kald\u0131rd\u0131\u011f\u0131n\u0131z a\u011f\u0131rl\u0131\u011f\u0131 tekrar yere indirirken diz ve kal\u00e7alar\u0131n\u0131z\u0131 k\u0131rarak ve g\u00f6vdenizi d\u00fcz tutarak yava\u015f\u00e7a indirin. Bel ve s\u0131rt kaslar\u0131n\u0131z\u0131 de\u011fil, bacak kaslar\u0131n\u0131z\u0131 kullan\u0131n.
\nYatarken
\n– V\u00fccudunuzun fizyolojik k\u0131vr\u0131mlar\u0131n\u0131 koruyun.<\/p>\n

– Ba\u015f\u0131n\u0131z\u0131n alt\u0131na \u00e7ok y\u00fcksek olmayan bir yast\u0131k koyun ve dizlerinizin alt\u0131na hafif bir y\u00fckseklik yerle\u015ftirin.<\/p>\n

– Yan yatarken dizinizi hafif k\u0131r\u0131n ve iki baca\u011f\u0131n\u0131z aras\u0131na bir yast\u0131k yerle\u015ftirin.<\/p>\n

Omurga sa\u011fl\u0131\u011f\u0131n\u0131 bozan hastal\u0131klar<\/p>\n

Bunlar\u0131n en s\u0131k g\u00f6r\u00fclen iki tanesi skolyoz ve artm\u0131\u015f kifozdur.<\/p>\n

Skolyoz<\/strong><\/p>\n

Omurgan\u0131n yana do\u011fru e\u011filmesidir. Omurga ayn\u0131 zamanda kendi etraf\u0131nda da d\u00f6ner. Genellikle b\u00fcy\u00fcme \u00e7a\u011f\u0131nda ortaya \u00e7\u0131kar.
\nBelirtileri;
\n– Omuz y\u00fcksekliklerinin e\u015fit olmamas\u0131.<\/p>\n

– Bel k\u0131vr\u0131mlar\u0131n\u0131n e\u015fit olmamas\u0131.<\/p>\n

– Kollar a\u015fa\u011f\u0131 sal\u0131nd\u0131\u011f\u0131nda bel \u00e7ukurlar\u0131na e\u015fit mesafede uzak olmamas\u0131.<\/p>\n

– S\u0131rtta veya belde bir t\u00fcmsek olmas\u0131 ve \u00f6ne e\u011filme ile bu t\u00fcmse\u011fin y\u00fcksekli\u011finin artmas\u0131.<\/p>\n

Skolyoza neyin sebep oldu\u011fu tam bilinmemekle beraber, a\u011f\u0131r \u00e7anta ta\u015f\u0131mak, yap\u0131lan spor dal\u0131 veya k\u00f6t\u00fc duru\u015fun skolyoza neden olmad\u0131\u011f\u0131 bilinmektedir. Skolyoza genetik yatk\u0131nl\u0131\u011f\u0131n olabilece\u011fi d\u00fc\u015f\u00fcn\u00fclmektedir. Skolyozdan korunmak i\u00e7in al\u0131nabilecek tedbirler yoktur. Ancak skolyozun erken te\u015fhisi \u00f6nemlidir.
\nArtm\u0131\u015f kamburluk<\/strong>
\nArtm\u0131\u015f kamburluk iki t\u00fcrl\u00fc olabilir;
\na) Duru\u015f bozuklu\u011funa ba\u011fl\u0131 kamburluk<\/strong>
\n\u0130yi bir duru\u015f i\u00e7in \u00e7aba g\u00f6stermez ve s\u0131rt, bel kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirece\u011fimiz egzersizleri yapmaz, fizik kondisyonumuzu artt\u0131rmazsak \u00f6ne e\u011fik (kambur) bir pozisyonda dururuz. Bu duru\u015f erken yorulmam\u0131za, k\u00f6t\u00fc g\u00f6r\u00fcnmemize ve en \u00f6nemlisi de omurgam\u0131za binen a\u015f\u0131r\u0131 y\u00fckler nedeniyle omurga sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 kaybetmemize neden olur. K\u00f6t\u00fc duru\u015fa ba\u011fl\u0131 kamburluk istedi\u011fimiz an d\u00fczeltilebilir.<\/p>\n

b) Omurga yap\u0131 bozuklu\u011funa ba\u011fl\u0131 kamburluk<\/strong>
\nBu tip kamburluk omurgam\u0131z\u0131n geli\u015fme bozuklu\u011funa ba\u011fl\u0131d\u0131r ve \u00f6nleyebilece\u011fimiz bir durum de\u011fildir. Geli\u015fme \u00e7a\u011f\u0131nda ortaya \u00e7\u0131kar. Omurgada bu tip kamburlu\u011fun sebebi ayd\u0131nlat\u0131lamam\u0131\u015ft\u0131r. Ancak a\u011f\u0131r \u00e7anta ta\u015f\u0131ma veya k\u00f6t\u00fc duru\u015f ile ilgisi olmad\u0131\u011f\u0131 bilinmektedir. T\u0131pk\u0131 skolyozda oldu\u011fu gibi bu tip kamburlu\u011fun olu\u015fmas\u0131n\u0131 engellemek i\u00e7in yap\u0131lacak bir \u015fey yoktur. Ancak erken tan\u0131 konursa ilerlemesi engellenebilir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Omurgan\u0131n…<\/p>\n","protected":false},"author":4,"featured_media":78992,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[138],"tags":[33684,33685,33683,33679,33682,33680,33681],"_links":{"self":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/78991"}],"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=78991"}],"version-history":[{"count":0,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/78991\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media\/78992"}],"wp:attachment":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media?parent=78991"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/categories?post=78991"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/tags?post=78991"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}