{"id":10537,"date":"2020-11-23T11:48:11","date_gmt":"2020-11-23T08:48:11","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=668"},"modified":"2025-06-01T16:02:39","modified_gmt":"2025-06-01T13:02:39","slug":"dogum-sonrasi-sirti-iyilestirme-ve-durus-sekillendirme","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/dogum-sonrasi-sirti-iyilestirme-ve-durus-sekillendirme\/","title":{"rendered":"Do\u011fum Sonras\u0131 S\u0131rt\u0131 \u0130yile\u015ftirme ve Duru\u015f \u015eekillendirme"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Anneler i\u00e7in s\u0131rt ve bel egzersizleri<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Anne s\u0131rt\u0131na y\u00f6nelik tehditler<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fum sonras\u0131 s\u0131rt egzersizleri son derece gereklidir. Uzun bir s\u00fcre \u00f6nde ta\u015f\u0131nan a\u011f\u0131rl\u0131ktan kurtulmu\u015f olman\u0131za ra\u011fmen, omurgan\u0131z yeni zorluklarla kar\u015f\u0131la\u015f\u0131r:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>H\u0131zla b\u00fcy\u00fcyen \u00e7ocu\u011fu uzun s\u00fcre kucakta ta\u015f\u0131mak gerekir;<\/li>\n\n\n\n<li>Bez de\u011fi\u015fimi s\u0131ras\u0131nda ve di\u011fer i\u015fler i\u00e7in bez de\u011fi\u015ftirme masas\u0131na e\u011filmek gerekir;<\/li>\n\n\n\n<li>Emzirme s\u0131ras\u0131nda istemeden kambur durulmas\u0131;<\/li>\n\n\n\n<li>Uzun y\u00fcr\u00fcy\u00fc\u015fler, en iyi ihtimalle bebek arabas\u0131yla, ama genellikle huysuz \u00e7ocu\u011fu ta\u015f\u0131mak zorunda kalmak.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"835\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-1024x835.jpg\" alt=\"S\u0131rt\u0131 g\u00fc\u00e7lendirip duru\u015fu \u015fekillendiriyoruz\" class=\"wp-image-5704\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-1024x835.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-300x245.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-768x627.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-1536x1253.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-2048x1671.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-100x82.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-552x450.jpg 552w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-1471x1200.jpg 1471w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">En k\u00f6t\u00fc yan\u0131: Kamburluk kal\u0131c\u0131 hale geliyor, al\u0131\u015fkanl\u0131k halini al\u0131yor ve do\u011fum sonras\u0131 s\u0131rt egzersizlerine zaman bul bakal\u0131m. \u0130\u015fte bu y\u00fczden s\u0131rt, boyun, omuz a\u011fr\u0131lar\u0131 s\u00fcrekli yolda\u015f\u0131n\u0131z oluyor, bunlara bir de sinir bozuklu\u011funa yol a\u00e7an ba\u015f a\u011fr\u0131s\u0131 ekleniyor. \u0130lk aylarda ka\u00e7\u0131n\u0131lmaz olan k\u00f6t\u00fc uykuya ve annenin ruh halini yans\u0131tan bebe\u011fe de eklendi\u011finde sorunlar kartopu gibi b\u00fcy\u00fcyor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00f6yle \u015feylere katlanmak gerekmez. Sa\u011fl\u0131k ve iyi ruh hali u\u011fruna do\u011fum sonras\u0131 s\u0131rt egzersizleri i\u00e7in birka\u00e7 dakika ay\u0131rmak gerekir. Ek olarak, anne metabolizman\u0131n ve genel kan dola\u015f\u0131m\u0131n\u0131n iyile\u015fmesi sayesinde enerji ak\u0131\u015f\u0131 elde edecektir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Dikkat ve \u00d6l\u00e7\u00fc<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fum sonras\u0131 duru\u015f egzersizlerine a\u015f\u0131r\u0131 y\u00fcklenmemek laz\u0131m. \u00d6rne\u011fin balerinler ya da y\u00fcz\u00fcc\u00fcler i\u00e7in iyi olan her \u015fey gen\u00e7 bir anne i\u00e7in uygun de\u011fildir. Doktorlar birka\u00e7 ciddi kontrendikasyon ve uyar\u0131 vurgulamaktad\u0131r.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Hamilelikten \u00f6nce spor yapm\u0131\u015f olsan\u0131z bile, do\u011fumdan sonraki ilk haftalarda y\u00fck\u00fc zorlamamakta fayda vard\u0131r, diki\u015fler veya do\u011fum komplikasyonlar\u0131 varsa bu s\u00fcre daha da uzayabilir. Ancak hafif <a href=\"https:\/\/momslab.app\/blog\/joga-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">yoga pozlar\u0131<\/a> ve sakin esneme hareketleri ilk g\u00fcnlerden itibaren fayda sa\u011flayacakt\u0131r.<\/li>\n\n\n\n<li>Do\u011fum sonras\u0131 s\u0131rt egzersizleri i\u00e7in y\u00fck\u00fcn kademeli olarak art\u0131r\u0131lmas\u0131 ilkesi gereklidir.<\/li>\n\n\n\n<li>Bir kad\u0131n\u0131n hamilelik \u00f6ncesi yaralanmalar\u0131 veya kronik hastal\u0131klar\u0131 varsa, doktoruyla dan\u0131\u015fmal\u0131d\u0131r: Bunlar yeni do\u011fum yapm\u0131\u015f ve emziren biriyle ilgili olmayan, genel kontrendikasyonlar olacakt\u0131r.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Kendinizi iyi hissetti\u011finizde ve havaland\u0131r\u0131lan bir ortamda egzersiz yapmak \u00f6nemlidir. \u00c7ok fazla zaman gerektirmez, \u00f6nemli olan bunu d\u00fczenli olarak yapmakt\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Anneler i\u00e7in s\u0131rt egzersiz programlar\u0131<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fum sonras\u0131 s\u0131rt egzersizlerinden hangisi en etkili? Her anne bu sorunun cevab\u0131n\u0131 deneme yan\u0131lma y\u00f6ntemiyle bulur. Egzersiz sonras\u0131 s\u0131rt a\u011fr\u0131s\u0131 azal\u0131rsa, demek ki program uygundur.<\/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\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-1024x683.jpg\" alt=\"S\u0131rt\u0131 g\u00fc\u00e7lendirip duru\u015fu \u015fekillendiriyoruz\" class=\"wp-image-5705\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5\">Anne S\u0131rt\u0131na Faydal\u0131 5 Yoga Asanas\u0131<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Yoga omurgaya, s\u0131rt ve boyun kaslar\u0131na ve <a href=\"https:\/\/momslab.app\/blog\/privodim-grud-v-formu-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">g\u00f6\u011f\u00fcslere<\/a> nazik, zarars\u0131z ve etkili bir etki sa\u011flayarak, gerginli\u011fi d\u00fczenler ve emzirme sonras\u0131 kas s\u0131k\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131 gidererek a\u011fr\u0131y\u0131 hafifletir.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>&#8220;Kartal&#8221;; D\u00fcz durup, dirseklerden b\u00fckerek kollar\u0131 yana a\u00e7\u0131n. \u00dcst kollar\u0131 birbirine dolay\u0131n ve parmaklar\u0131 kenetleyin, avu\u00e7 i\u00e7leri d\u0131\u015fa baks\u0131n. Derin bir nefes al\u0131rken dirsekleri yukar\u0131 kald\u0131r\u0131n, avu\u00e7 i\u00e7leri de biraz ileri do\u011fru itilsin. S\u0131rt otomatik olarak uzar ve gev\u015fer. Birka\u00e7 kez yapt\u0131ktan sonra kollar\u0131n dolamaya \u015feklini de\u011fi\u015ftirin.<\/li>\n\n\n\n<li>Adho Mukha Svanasana (&#8220;a\u015fa\u011f\u0131 bakan k\u00f6pek&#8221;). Eller ba\u015f\u0131n \u00fczerine getirir, yere de\u011fdirilir; v\u00fccut ve bacaklar bir \u00fc\u00e7gen olu\u015fturur. G\u00f6bek omurgaya \u00e7ekilir ve 8-10 saniye beklenir. Boyun gerginli\u011fi giderilir, omurga d\u00fczelir, s\u0131k\u0131\u015fm\u0131\u015f g\u00f6\u011f\u00fcs kafesindeki a\u011fr\u0131 ortadan kalkar, duru\u015f iyile\u015fir.<\/li>\n\n\n\n<li>Marjariasana (&#8220;kedi&#8221;). D\u00f6rt ayak \u00fczerinde esneme ve kamburla\u015ft\u0131rma. S\u00fct \u00fcretimini art\u0131rmak ve omurga hareketlili\u011fini art\u0131rmak i\u00e7in faydal\u0131 bir egzersiz.<\/li>\n\n\n\n<li>Lotos pozisyonunda s\u0131rt. Lotos pozisyonunda oturup omuzlarla yukar\u0131 kald\u0131rma ve dairesel d\u00f6nme hareketleri yap\u0131n. Ard\u0131ndan, ba\u015f\u0131 indirip \u00e7evirerek boynu hareket ettirin.<\/li>\n\n\n\n<li>\u00abCenin\u00bb; duru\u015fu. \u00abCenin pozisyonu\u00bb; al\u0131n &#8211; y\u00fcz\u00fcst\u00fc yere inin, bacaklar ve kollar b\u00fck\u00fcl\u00fc. Sonra ba\u015f\u0131n\u0131z\u0131 kald\u0131rmadan ve avu\u00e7lar\u0131n\u0131z\u0131 yerden ay\u0131rmadan kollar\u0131n\u0131z\u0131 \u00f6ne do\u011fru uzat\u0131n. Derin bir nefes ald\u0131ktan sonra nefesinizi verirken g\u00f6\u011fs\u00fcn\u00fcz\u00fc yere do\u011fru bast\u0131rmaya \u00e7al\u0131\u015f\u0131n. Ayn\u0131 \u015feyi her iki kolu sa\u011fa ve sola kayd\u0131rarak yap\u0131n. Bacaklar ve v\u00fccut sabit kal\u0131r.<\/li>\n<\/ol>\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\/beautiful-girl-sitting-home-bed-1-1024x683.jpg\" alt=\"\" class=\"wp-image-5706\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--4\">Do\u011fum sonras\u0131 bel egzersizleri<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Anne uzun s\u00fcre ayakta durdu\u011fu ve ekstra y\u00fck ta\u015f\u0131d\u0131\u011f\u0131 i\u00e7in bel b\u00f6lgesi \u00f6nemli bir gerginlik ya\u015far ve s\u0131k s\u0131k e\u011filmek zorunda kal\u0131r. Bele yard\u0131mc\u0131 olmak, bu fazla gerginli\u011fi ortadan kald\u0131rmak demektir ve bunun i\u00e7in gerekli kaslar\u0131n hafif\u00e7e gerilmesi gerekir. Bu, duru\u015fu da iyile\u015ftirir, \u00e7\u00fcnk\u00fc a\u015f\u0131r\u0131 gerginlik bel lordozunu (do\u011fal olmayan bir e\u011frilik) tetikler.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u00abTorsiyon\u00bb;. Kad\u0131n oturur, bir diz b\u00fck\u00fcl\u00fcr, aya\u011f\u0131 alt\u0131na al\u0131n\u0131r ve di\u011fer bacak ilk baca\u011f\u0131n \u00fczerinden ge\u00e7irilir. Z\u0131t el ile dize dayanarak b\u00fck\u00fcl. Gerilin, nefes serbesttir. Ard\u0131ndan di\u011fer y\u00f6ne yap\u0131n.<\/li>\n\n\n\n<li>\u00abT Harfi\u00bb;. S\u0131rt \u00fcst\u00fc yat\u0131n, kollar\u0131 iki yana a\u00e7arak omuzlar\u0131 ve k\u00fcrek kemiklerini yere bast\u0131r\u0131n. Bir baca\u011f\u0131 dizden b\u00fck\u00fcp di\u011fer baca\u011f\u0131n \u00fczerinden kal\u00e7ay\u0131 yukar\u0131 do\u011fru gelecek \u015fekilde yerle\u015ftirin. Bu \u015fekilde durarak uzan\u0131n ve m\u00fcmk\u00fcn oldu\u011funca rahatlamaya \u00e7al\u0131\u015f\u0131n. Ard\u0131ndan bacaklar\u0131 de\u011fi\u015ftirin.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">E\u011fer annenin biraz daha zaman\u0131 ve egzersiz yapma iste\u011fi varsa, s\u0131rt i\u00e7in <a href=\"https:\/\/momslab.app\/blog\/fitbol-dlya-mam-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">fitbol<\/a> \u00fczerinde yap\u0131lan egzersizler harika bir yard\u0131mc\u0131 olabilir: sallanmalar, g\u00f6vde kald\u0131rmalar, yuvarlanmalar. S\u0131rt kaslar\u0131n\u0131 ve duru\u015funu iyile\u015ftirme hakk\u0131nda daha fazla egzersiz ve bilgi online kurs <a href=\"https:\/\/momslab.app\/\">momslab.com<\/a>&#8216;da bulunmaktad\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Anneler i\u00e7in s\u0131rt ve bel egzersizleri Anne s\u0131rt\u0131na y\u00f6nelik tehditler Do\u011fum sonras\u0131 s\u0131rt egzersizleri son derece gereklidir. Uzun bir s\u00fcre \u00f6nde ta\u015f\u0131nan a\u011f\u0131rl\u0131ktan kurtulmu\u015f olman\u0131za&#8230;<\/p>\n","protected":false},"author":11,"featured_media":5713,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754],"tags":[],"class_list":["post-10537","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>Do\u011fumdan Sonra S\u0131rt Egzersizleri - Duru\u015f \u0130\u00e7in Jimnastik<\/title>\n<meta name=\"description\" content=\"Do\u011fumdan sonra s\u0131rt i\u00e7in do\u011fru ve etkili egzersizler - hangileri daha uygun ve bunlar\u0131 nas\u0131l do\u011fru yapaca\u011f\u0131n\u0131z\u0131 \u00f6\u011frenin - makalemizde 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-sirti-iyilestirme-ve-durus-sekillendirme\/\" \/>\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 S\u0131rt\u0131 \u0130yile\u015ftirme ve Duru\u015f \u015eekillendirme\" \/>\n<meta property=\"og:description\" content=\"Do\u011fumdan sonra s\u0131rt i\u00e7in do\u011fru ve etkili egzersizler - 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