{"id":10533,"date":"2020-11-23T11:31:19","date_gmt":"2020-11-23T08:31:19","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=660"},"modified":"2025-06-01T16:02:10","modified_gmt":"2025-06-01T13:02:10","slug":"dogum-sonrasi-solunum-egzersizleri","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/dogum-sonrasi-solunum-egzersizleri\/","title":{"rendered":"Do\u011fum Sonras\u0131 Solunum Egzersizleri"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Do\u011fum sonras\u0131 nefes egzersizleri<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"> Nefes almak &#8211; daha do\u011fal ne olabilir? Hayat i\u00e7in s\u00fcrekli ve gerekli olan bu eylem, v\u00fccut \u00fczerinde b\u00fcy\u00fck bir etkiye sahiptir. Do\u011fumdan sonra, bir kad\u0131n\u0131n m\u00fcmk\u00fcn olan en k\u0131sa s\u00fcrede iyile\u015fmesi gerekir, ancak fiziksel egzersizlere ba\u015flamak zor veya korkutucu olabilir. \u0130\u015fte bu y\u00fczden, do\u011fum sonras\u0131 nefes egzersizleri son derece gereklidir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Do\u011fum sonras\u0131 nefes egzersizlerinin faydalar\u0131 nelerdir?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nefes alma s\u00fcreci sadece ya\u015fam\u0131m\u0131z\u0131 s\u00fcrd\u00fcrmemizi sa\u011flamakla kalmaz, ayn\u0131 zamanda v\u00fccutta gaz al\u0131\u015fveri\u015finden ve nihayetinde h\u00fccresel d\u00fczeydeki t\u00fcm ince kimyasal reaksiyonlardan da sorumludur. Bu s\u00fcre\u00e7te bir\u00e7ok kas grubu rol oynar. Sadece nefesi d\u00fczenleyerek genel sa\u011fl\u0131k durumunda \u00f6nemli bir iyile\u015fme sa\u011flanabilir. Do\u011fru se\u00e7ilmi\u015f nefes egzersizleri, do\u011fum sonras\u0131 yeni bir anneye yard\u0131mc\u0131 olabilir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>g\u00fc\u00e7 ve enerjiyi geri kazanmak;<\/li>\n\n\n\n<li><a href=\"https:\/\/momslab.app\/blog\/diastaz-posle-rodov-kompleks-vosstanovlenia\/\" target=\"_blank\" rel=\"noreferrer noopener\">diyastazla<\/a> m\u00fccadele etmek;<\/li>\n\n\n\n<li>kar\u0131n ve <a href=\"https:\/\/momslab.app\/blog\/privodim-grud-v-formu-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">g\u00f6\u011f\u00fcs<\/a> kaslar\u0131n\u0131n elastikiyetini geri kazand\u0131rmak;<\/li>\n\n\n\n<li>&#8220;hamilelik \u00f6ncesi&#8221; kiloya d\u00f6nmeye ba\u015flamak;<\/li>\n\n\n\n<li>ideal v\u00fccut \u015fekline etkili bir \u015fekilde ilerlemek.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-1024x576.jpg\" alt=\"Do\u011fum sonras\u0131 nefes egzersizleri\" class=\"wp-image-5840\" style=\"width:780px;height:auto\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-1024x576.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-300x169.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-768x432.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-1536x864.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-2048x1152.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-100x56.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-700x394.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/fit-woman-sitting-lotus-position-yoga-mat-breathing-after-workout-activity-athlete-meditating-with-welness-pose-relaxing-after-gymnastics-practice-muscles-stretching_11zon-1600x900.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Ne zaman ba\u015flanmal\u0131?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ger\u00e7ekten de, ne zaman do\u011fumdan sonra nefes almaya ba\u015flan\u0131r gibi komik bir soru &amp;- biz nefes almay\u0131 asla b\u0131rakmay\u0131z! Sadece bu s\u00fcrece dikkat etmek ve biraz d\u00fczenlemek gerekir. B\u00f6ylelikle, anne, bebe\u011fin do\u011fumundan sonra bunu ilk hat\u0131rlad\u0131\u011f\u0131nda nefes egzersizlerini yapmaya ba\u015flayabilir. Bu, do\u011fru nefes alma \u00fczerine bir kurulum olacakt\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Daha yo\u011fun nefes prati\u011fi, \u00f6rne\u011fin yoga ve bodyflex \u00f6\u011feleri, do\u011fumdan yakla\u015f\u0131k 2 ay sonra, \u00f6zellikle sezaryen durumunda, yap\u0131lmas\u0131 daha iyidir.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-1024x576.jpg\" alt=\"Do\u011fum sonras\u0131 nefes egzersizleri\" class=\"wp-image-5842\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-1024x576.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-300x169.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-768x432.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-1536x864.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-2048x1152.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-100x56.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-700x394.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-blonde-woman-laying-back_11zon-1600x900.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Emziren anne i\u00e7in nefes jimnasti\u011fi kesinlikle kontrendike de\u011fildir. Jimnasti\u011fin uygulanma tekni\u011fi hakk\u0131nda daha fazla bilgiyi <a href=\"https:\/\/momslab.app\/\">momslab.com<\/a> online kursunda bulabilirsiniz.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">\u201cDo\u011fru nefes almak\u201d ne anlama geliyor?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Bunu her zaman yapmak daha iyidir, sadece do\u011fumdan sonra de\u011fil. Ancak, e\u011fer bir kad\u0131n daha \u00f6nce nefes egzersizleri yapmad\u0131ysa ve anne olduktan sonra buna dikkat etmeye karar verdiyse, bununla m\u00fcmk\u00fcn olan en k\u0131sa s\u00fcrede ba\u015flamal\u0131d\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fru nefes alma t\u00fcr\u00fc, diyafram-kaburga nefesidir. Bu, nefes al\u0131rken hava g\u00f6\u011f\u00fcs kafesinin i\u00e7inde mideye kadar inmelidir, b\u00f6ylece diyafram\u0131 biraz hareket ettirir ve kaburgalar\u0131 geni\u015fletir. Eller ribalar\u0131n son \u00e7izgisine konulursa, \u00f6zellikle yatarken bunu kolayca hissedebilirsiniz. Nefes al\u0131rken g\u00f6\u011f\u00fcs kafesi yanlara do\u011fru a\u00e7\u0131lmal\u0131, yani balon gibi \u015fi\u015fmelidir. Nefes al\u0131rken kar\u0131n &#8216;\u015fi\u015fmiyor&#8217; ve sadece \u00fcst g\u00f6\u011f\u00fcs k\u0131sm\u0131 hareket ediyor, belki omuzlar da hareket ediyorsa, nefes alma yanl\u0131\u015f \u015fekillendirilmi\u015ftir. Neyse ki, bunu d\u00fczeltmek kolayd\u0131r &amp;- sadece bir s\u00fcre boyunca nefes al\u0131p vermeye dikkat etmeniz yeterlidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fru nefes alman\u0131n bir di\u011fer \u00f6nemli g\u00f6stergesi &amp;- ritmik olmal\u0131d\u0131r. Nefes alma, nefes alma esnas\u0131nda duraklama, nefes verme ve nefes verme esnas\u0131nda duraklama s\u00fcresi yakla\u015f\u0131k olarak e\u015fit olmal\u0131d\u0131r. Bu da kolayca d\u00fczeltilebilir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--4\">Do\u011fru Nefes Alma Egzersizleri<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fumdan hemen sonra yatarak yap\u0131labilir, ard\u0131ndan v\u00fccudun herhangi bir pozisyonu kabul edilebilir.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Nefes al\u0131\u015f-veri\u015fini kontrol etmek i\u00e7in ellerinizi diyafram \u00fczerine avu\u00e7 i\u00e7leriyle koyun.<\/li>\n\n\n\n<li>Midenizi yuvarlakla\u015ft\u0131rarak sakin bir nefes al\u0131n. Nefesi 3-5 saniye tutun.<\/li>\n\n\n\n<li>Karn\u0131n\u0131z\u0131 i\u00e7eri \u00e7ekerek 3-5 saniye boyunca nefes verin.<\/li>\n\n\n\n<li>Ayn\u0131 3-5 saniye boyunca nefesinizi tutun.<\/li>\n\n\n\n<li>Mideyi yuvarlayarak nefesi tekrar al\u0131n.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Ba\u015flang\u0131\u00e7ta bir seferde 7-10 tekrardan fazla yapmamak \u00f6nemlidir. Ba\u015f d\u00f6nmesi veya esneme hissederseniz, durup bir dahaki sefere devam etmek daha iyidir. Zamanla rahats\u0131zl\u0131k kaybolacak, beyin yeni dola\u015f\u0131m d\u00fczenine uyum sa\u011flayacak ve tekrar say\u0131s\u0131 art\u0131r\u0131labilecektir.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-1024x683.jpg\" alt=\"Do\u011fum sonras\u0131 nefes egzersizleri\" class=\"wp-image-5843\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/image-calm-relaxed-woman-meditating-doing-breathing-practices-holding-hands-chest_11zon-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--5\">Kar\u0131n i\u00e7in nefes egzersizleri<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fum sonras\u0131 kar\u0131n i\u00e7in solunum egzersizleri diyastaz durumunda \u00f6zellikle yararl\u0131d\u0131r. Gen\u00e7 bir anne bu s\u0131k\u0131nt\u0131y\u0131 atlatsa bile, bu egzersizler kar\u0131n b\u00f6lgesini h\u0131zl\u0131 ve g\u00fcvenilir bir \u015fekilde toparlanmas\u0131na yard\u0131mc\u0131 olacak. Bir\u00e7ok kad\u0131n bu etkinin kar\u0131n kas\u0131 \u00e7al\u0131\u015fmaktan bile daha iyi oldu\u011funu iddia ediyor. Bunun i\u00e7in birka\u00e7 &#8220;iyile\u015ftirici&#8221; solunum tekni\u011fine hakim olmak ve bunlar\u0131 d\u00f6n\u00fc\u015f\u00fcml\u00fc olarak ve bir arada uygulamak gerekir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Komplikasyonsuz do\u011fumlardan sonra 2 haftadan \u00f6nce ve sezaryen veya herhangi bir komplikasyondan sonra 2 aydan \u00f6nce \u00f6nerilmez.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u201cGargara\u201d. Derin bir nefes al\u0131n, ard\u0131ndan karna do\u011fru kuvvet uygularak hava bitene kadar kesik kesik nefes verin. Hava bittikten sonra k\u00fc\u00e7\u00fck bir ara verin, nefes almadan bekleyin, sonra tekrarlay\u0131n.<\/li>\n\n\n\n<li>\u201cHavas\u0131z\u201d. Sakin bir nefes al\u0131n ve h\u0131zl\u0131ca verin. Hava almadan kar\u0131n b\u00f6lgesini tamamen i\u00e7eri \u00e7ekin ve m\u00fcmk\u00fcn oldu\u011fu kadar tutun. Sonra yeni bir nefes al\u0131p tekrarlay\u0131n.<\/li>\n\n\n\n<li>&#8220;Titre\u015fim&#8221;. Nefes al\u0131rken kar\u0131n kaslar\u0131n\u0131 m\u00fcmk\u00fcn oldu\u011funca gev\u015fetmek, nefes verirken ise onlar\u0131 germeye \u00e7al\u0131\u015fmak.<\/li>\n\n\n\n<li>&#8220;Ejderha&#8221;. Burnundan derin bir nefes al ve a\u011fz\u0131ndan g\u00fc\u00e7l\u00fc ve yo\u011fun bir nefes ver. Bu esnada kar\u0131n kaslar\u0131n\u0131 gev\u015fetme ve germe aras\u0131nda ge\u00e7i\u015f yap.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Nefesin tutulmas\u0131ndan sonra al\u0131nan nefesin hi\u00e7bir \u015fekilde ani olmamas\u0131 gerekti\u011fine dikkat edilmelidir &amp;- bu kalbin y\u00fck\u00fcn\u00fc art\u0131r\u0131r. Hava, akci\u011ferlere sakin ve d\u00fczenli bir \u015fekilde girmelidir. Egzersizlerin t\u00fcm incelikleri online kurs <a href=\"https:\/\/momslab.app\/\">momslab.com<\/a> da ayr\u0131nt\u0131l\u0131 olarak incelenmi\u015ftir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--6\">Do\u011fumdan sonra nefes egzersizleri kimler i\u00e7in kontrendikedir?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Solunum jimnasti\u011fi i\u00e7in do\u011frudan kontrendikasyonlar aras\u0131nda sadece kad\u0131n\u0131n kendini k\u00f6t\u00fc hissetmesi veya herhangi bir hastal\u0131\u011f\u0131n &amp;- akut veya kronik alevlenme belirtilerinin olmas\u0131 bulunur.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do\u011fum sonras\u0131 nefes egzersizleri Nefes almak &#8211; daha do\u011fal ne olabilir? Hayat i\u00e7in s\u00fcrekli ve gerekli olan bu eylem, v\u00fccut \u00fczerinde b\u00fcy\u00fck bir etkiye sahiptir&#8230;.<\/p>\n","protected":false},"author":11,"featured_media":5844,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754],"tags":[],"class_list":["post-10533","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dogum-sonrasi-annelere-tr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Emziren Anneler \u0130\u00e7in Do\u011fum Sonras\u0131 Nefes Egzersizleri | Momslab<\/title>\n<meta name=\"description\" content=\"Do\u011fum sonras\u0131 nefes egzersizleri, arzulanan formu ve enerjiyi kazanma yolunda ilk ad\u0131m\u0131n\u0131z olacak - bunun hakk\u0131nda daha fazlas\u0131n\u0131 makalede okuyun \u25bc\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/tr\/dogum-sonrasi-solunum-egzersizleri\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Do\u011fum Sonras\u0131 Solunum Egzersizleri\" \/>\n<meta property=\"og:description\" content=\"Do\u011fum sonras\u0131 nefes egzersizleri, arzulanan formu ve enerjiyi kazanma yolunda ilk ad\u0131m\u0131n\u0131z olacak - 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