{"id":181170,"date":"2025-05-22T10:56:09","date_gmt":"2025-05-22T07:56:09","guid":{"rendered":"https:\/\/www.tgrthaber.com\/mavikadin\/?p=181170"},"modified":"2025-05-22T10:56:09","modified_gmt":"2025-05-22T07:56:09","slug":"masa-basinda-sagliginizi-korumanin-yollari-9-basit-egzersiz-onerisi","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/masa-basinda-sagliginizi-korumanin-yollari-9-basit-egzersiz-onerisi\/","title":{"rendered":"Masa ba\u015f\u0131nda sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 koruman\u0131n yollar\u0131! 9 basit egzersiz \u00f6nerisi"},"content":{"rendered":"

Ofiste ge\u00e7irilen saatler sa\u011fl\u0131\u011f\u0131n\u0131zdan \u00e7almas\u0131n. Hareket etmek i\u00e7in spor salonuna gitmenize gerek yok, masa ba\u015f\u0131nda da kaslar\u0131n\u0131z\u0131 koruyabilirsiniz.<\/p>\n

MASA BA\u015eINDA SA\u011eLI\u011eINIZI KORUMANIN YOLLARI!<\/h3>\n

Teknolojinin hayat\u0131m\u0131za h\u0131zla entegre olmas\u0131yla birlikte i\u015f d\u00fcnyas\u0131nda da fiziksel hareket neredeyse minimuma indi. G\u00fcn\u00fcm\u00fczde milyonlarca ki\u015fi, g\u00fcn\u00fcn\u00fcn b\u00fcy\u00fck k\u0131sm\u0131n\u0131 masa ba\u015f\u0131nda, bilgisayar kar\u015f\u0131s\u0131nda hareketsiz ge\u00e7iriyor. Uzun s\u00fcre ayn\u0131 pozisyonda oturmak; boyun, s\u0131rt, bel ve kal\u00e7a b\u00f6lgesinde ciddi a\u011fr\u0131lara, omurga deformasyonuna ve dola\u015f\u0131m problemlerine yol a\u00e7abiliyor.<\/p>\n

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Fizyoterapist Halime \u015een \u00e7al\u0131\u015fanlar\u0131 uyar\u0131yor: \u201cMasa ba\u015f\u0131 \u00e7al\u0131\u015fmak, sa\u011fl\u0131\u011f\u0131n sessiz d\u00fc\u015fman\u0131d\u0131r.\u201d \u015een, bu soruna kar\u015f\u0131 fark\u0131ndal\u0131k yaratmak amac\u0131yla ofis \u00e7al\u0131\u015fanlar\u0131na y\u00f6nelik egzersiz \u00f6nerilerini payla\u015ft\u0131.<\/p>\n

OMURGANIZI KORUMAZSANIZ HAYAT KAL\u0130TEN\u0130Z D\u00dc\u015eER<\/h3>\n

Omurga, v\u00fccudun hareket, duru\u015f ve denge merkezidir. Ancak yanl\u0131\u015f oturma pozisyonu, uzun s\u00fcreli hareketsizlik ve ergonomiden yoksun \u00e7al\u0131\u015fma ko\u015fullar\u0131 omurgada ciddi yap\u0131sal bozulmalara yol a\u00e7abilir. Disk f\u0131t\u0131klar\u0131, duru\u015f bozukluklar\u0131, skolyoz, bel d\u00fczle\u015fmesi, kifoz gibi sorunlar masa ba\u015f\u0131nda \u00e7al\u0131\u015fan bireylerde s\u0131kl\u0131kla g\u00f6r\u00fcl\u00fcr.<\/p>\n

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Fizyoterapist Halime \u015een\u2019e g\u00f6re, ofiste ge\u00e7irilen 8-10 saat boyunca hi\u00e7bir hareket yap\u0131lmamas\u0131, yaln\u0131zca kas-iskelet sistemi de\u011fil, ayn\u0131 zamanda dola\u015f\u0131m sistemi, sinir sistemi ve hatta ruhsal denge \u00fczerinde de olumsuz etkilere neden olur. G\u00fcn\u00fcn sonunda boyun tutulmas\u0131, s\u0131rt a\u011fr\u0131s\u0131, uyu\u015fmalar, stres ve odaklanma zorlu\u011fu ka\u00e7\u0131n\u0131lmaz hale gelir.<\/p>\n

DO\u011eRU DURU\u015e, SA\u011eLIKLI OMURGANIN TEMEL\u0130D\u0130R<\/h3>\n

Ergonomik bir \u00e7al\u0131\u015fma alan\u0131 olu\u015fturmak, masa ba\u015f\u0131 \u00e7al\u0131\u015fanlar\u0131 i\u00e7in sa\u011fl\u0131\u011f\u0131n ilk ad\u0131m\u0131. Sandalyenin s\u0131rt deste\u011fi, masa y\u00fcksekli\u011fi, ekran g\u00f6z hizas\u0131nda olacak \u015fekilde konumland\u0131r\u0131lmas\u0131 ve ayaklar\u0131n yere tam basmas\u0131 gibi detaylar olduk\u00e7a \u00f6nemli. Yanl\u0131\u015f oturma pozisyonlar\u0131 uzun vadede kaslar\u0131 asimetrik \u00e7al\u0131\u015ft\u0131rarak kas iskelet sisteminde bozulmalara yol a\u00e7ar.<\/p>\n

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Fizyoterapist Halime \u015een ayr\u0131ca, en az 30 dakikada bir oturdu\u011funuz yerden kalkman\u0131z\u0131, k\u0131sa y\u00fcr\u00fcy\u00fc\u015fler yapman\u0131z\u0131 ve pozisyon de\u011fi\u015ftirmenizi \u00f6neriyor. Bu hem omurgaya binen y\u00fck\u00fc azalt\u0131r hem de zihinsel olarak k\u0131sa bir yenilenme sa\u011flar.<\/p>\n

K\u00dc\u00c7\u00dcK EGZERS\u0130ZLER B\u00dcY\u00dcK ETK\u0130 YAPIYOR<\/h3>\n

Ofis ortam\u0131nda uygulanabilecek basit egzersizlerle hem a\u011fr\u0131lar\u0131 azaltmak hem de esnekli\u011fi ve duru\u015fu desteklemek m\u00fcmk\u00fcn. Fizyoterapist Halime \u015een\u2019in \u00f6nerdi\u011fi egzersizlerden baz\u0131lar\u0131 \u015f\u00f6yle:<\/p>\n

G\u0131d\u0131 Egzersizi<\/strong><\/p>\n

\u00c7ene g\u00f6\u011f\u00fcs hizas\u0131nda olacak \u015fekilde ba\u015f\u0131n\u0131z\u0131 geriye itin. 5 saniye bekleyin. Boyun omurlar\u0131n\u0131n hizalanmas\u0131na yard\u0131mc\u0131 olur.<\/p>\n

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Omuz Yuvarlama<\/strong><\/p>\n

Omuz ba\u015flar\u0131n\u0131 geriye do\u011fru \u00e7evirin, k\u00fcrek kemiklerini birbirine yakla\u015ft\u0131r\u0131n. 10 tekrar yap\u0131n. Duru\u015fu iyile\u015ftirir, omuz s\u0131k\u0131\u015fmas\u0131n\u0131 azalt\u0131r.<\/p>\n

Eller Belde<\/strong><\/p>\n

Omuzlar gerideyken elleri belin arkas\u0131nda kenetleyin ve g\u00f6\u011fs\u00fc hafif\u00e7e \u00f6ne \u00e7\u0131kar\u0131n. 5 saniye bekleyin. G\u00f6\u011f\u00fcs kaslar\u0131n\u0131 a\u00e7ar.<\/p>\n

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Ba\u015f Parmak Yukar\u0131<\/strong><\/p>\n

Dirsekleri 90 derece b\u00fck\u00fcn, eller yana a\u00e7\u0131k, ba\u015f parmaklar yukar\u0131da. K\u00fcrek kemiklerini birbirine yakla\u015ft\u0131r\u0131n. 10 tekrar yap\u0131n.<\/p>\n

Yukar\u0131 Esneme ve Yanlara E\u011filme<\/strong><\/p>\n

Kollar\u0131 ba\u015f\u0131n \u00fczerine uzat\u0131n, sa\u011fa ve sola esneyin. 20 saniye boyunca her y\u00f6ne e\u011filin. Bel ve s\u0131rt kaslar\u0131n\u0131 rahatlat\u0131r.<\/p>\n

Torsiyon (\u00dcst G\u00f6vde D\u00f6n\u00fc\u015f\u00fc)<\/strong><\/p>\n

Sandalyede otururken \u00fcst g\u00f6vdeyi sa\u011fa ve sola d\u00f6nd\u00fcr\u00fcn. 10 tekrar yap\u0131n. Omurgay\u0131 esnetir.<\/p>\n

Kal\u00e7a Esnetme<\/strong><\/p>\n

Bir baca\u011f\u0131 di\u011fer dizin \u00fczerine koyun ve \u00f6ne do\u011fru hafif\u00e7e e\u011filin. Kal\u00e7a ve bel kaslar\u0131n\u0131 a\u00e7ar.<\/p>\n

Diz \u00c7ekme<\/strong><\/p>\n

Koltukta otururken bir dizinizi g\u00f6\u011fs\u00fcn\u00fcze do\u011fru \u00e7ekin, 5 saniye tutun. Alt s\u0131rt ve kal\u00e7a kaslar\u0131n\u0131 rahatlat\u0131r.<\/p>\n

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AYAK B\u0130LE\u011e\u0130 HAREKETLER\u0130<\/h3>\n

Ayak bileklerinizi yukar\u0131-a\u015fa\u011f\u0131 ve dairesel \u015fekilde hareket ettirin. Dola\u015f\u0131m\u0131 art\u0131r\u0131r, \u00f6demi azalt\u0131r.<\/p>\n

Bu egzersizlerin her biri 3 set halinde, 10 tekrar yap\u0131labilir. Toplam 15-20 dakikal\u0131k egzersiz molalar\u0131, t\u00fcm g\u00fcn masa ba\u015f\u0131nda ge\u00e7irilen zaman\u0131n zararl\u0131 etkilerini b\u00fcy\u00fck \u00f6l\u00e7\u00fcde azalt\u0131r.<\/p>\n

F\u0130Z\u0130KSEL HAREKET\u0130N PS\u0130KOLOJ\u0130K FAYDALARI DA B\u00dcY\u00dcK<\/h3>\n

Yap\u0131lan ara\u015ft\u0131rmalar, d\u00fczenli hareketin yaln\u0131zca fiziksel sa\u011fl\u0131\u011f\u0131 de\u011fil, zihinsel sa\u011fl\u0131\u011f\u0131 da olumlu etkiledi\u011fini g\u00f6steriyor. Masa ba\u015f\u0131 egzersizleri sayesinde beyne giden oksijen art\u0131yor, bu da dikkat, odaklanma ve karar verme becerilerinin geli\u015fmesine katk\u0131 sa\u011fl\u0131yor. Ayn\u0131 zamanda stres hormonlar\u0131n\u0131n azalmas\u0131 sayesinde kayg\u0131 seviyesi d\u00fc\u015f\u00fcyor, \u00e7al\u0131\u015fanlar kendilerini daha enerjik ve motive hissediyor.<\/p>\n

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OF\u0130STE SA\u011eLIKLI B\u0130R YA\u015eAM \u0130\u00c7\u0130N NELER YAPILAB\u0130L\u0130R?<\/h3>\n

\u2022 \u00d6\u011fle aras\u0131nda k\u0131sa y\u00fcr\u00fcy\u00fc\u015fler yapmak
\n\u2022 Her saat ba\u015f\u0131 5 dakikal\u0131k esneme molalar\u0131 vermek
\n\u2022 Asans\u00f6r yerine merdiven kullanmak
\n\u2022 Su \u015fi\u015fesini uzak bir yere koyarak yerinden kalkmaya bahane yaratmak
\n\u2022 Telefonla konu\u015furken aya\u011fa kalkmak
\n\u2022 G\u00fcnl\u00fck 7.000\u201310.000 ad\u0131m hedefi koymak
\n\u2022 \u0130\u015ften sonra 30 dakikal\u0131k y\u00fcr\u00fcy\u00fc\u015f rutinini al\u0131\u015fkanl\u0131k haline getirmek<\/p>\n

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HAREKETS\u0130ZL\u0130\u011eE DUR DEY\u0130N!<\/h3>\n

G\u00fcne\u015fli Erdem Hastanesi\u2019nde g\u00f6rev yapan Fizyoterapist Halime \u015een, masa ba\u015f\u0131 \u00e7al\u0131\u015fanlar\u0131n ya\u015fam kalitesini korumak i\u00e7in g\u00fcnl\u00fck egzersiz al\u0131\u015fkanl\u0131klar\u0131n\u0131 ihmal etmemeleri gerekti\u011fini vurguluyor. \u201cHareket etmek i\u00e7in illa spor salonuna gitmek gerekmez. V\u00fccudunuzu unuttu\u011funuz her an, sa\u011fl\u0131\u011f\u0131n\u0131zdan \u00f6d\u00fcn veriyorsunuz\u201d diyen uzmanlar, masa ba\u015f\u0131nda ge\u00e7irilen zaman\u0131 sa\u011fl\u0131\u011fa d\u00f6n\u00fc\u015ft\u00fcrmenin herkesin elinde oldu\u011funu hat\u0131rlat\u0131yor.<\/p>\n

Unutmay\u0131n, g\u00fcnde birka\u00e7 dakikal\u0131k bilin\u00e7li hareket hem belinizi korur hem de ruh halinizi iyile\u015ftirir. Sa\u011fl\u0131kl\u0131 bir omurga, sa\u011fl\u0131kl\u0131 bir hayat\u0131n anahtar\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Masa ba\u015f\u0131nda ge\u00e7irdi\u011finiz saatlere dikkat etmezseniz sa\u011fl\u0131\u011f\u0131n\u0131z olumsuz anlamda etkilenir. Hareket etmek ve spor salonuna gitmenize gerek kalmadan masa ba\u015f\u0131nda kaslar\u0131n\u0131z\u0131 koruyabilirsiniz.<\/p>\n","protected":false},"author":5,"featured_media":181191,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[1991],"tags":[1412,22406,22407,173],"class_list":["post-181170","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-egzersiz","tag-masa-basi-egzersiz","tag-ofis-egzersizi","tag-saglik"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/181170"}],"collection":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=181170"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/181170\/revisions"}],"predecessor-version":[{"id":181193,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/181170\/revisions\/181193"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/181191"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=181170"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=181170"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=181170"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}