{"id":10563,"date":"2020-11-23T21:17:41","date_gmt":"2020-11-23T18:17:41","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=752"},"modified":"2025-06-01T16:08:34","modified_gmt":"2025-06-01T13:08:34","slug":"dogum-sonrasi-kegel-yontemi","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/dogum-sonrasi-kegel-yontemi\/","title":{"rendered":"Do\u011fum Sonras\u0131 Kegel Y\u00f6ntemi"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Do\u011fum sonras\u0131 Kegel egzersizleri<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u00dcnl\u00fc bir film kahraman\u0131 do\u011fumunu anlat\u0131rken \u015f\u00f6yle demi\u015ftir: &#8220;Bir balkaba\u011f\u0131 b\u00fcy\u00fckl\u00fc\u011f\u00fcndeki \u015feyi, limon b\u00fcy\u00fckl\u00fc\u011f\u00fcndeki bir delikten itmeye \u00e7al\u0131\u015f\u0131n!&#8221; B\u00f6yle bir s\u00fcre\u00e7ten do\u011frudan etkilenen organlar\u0131n \u00f6nceki hallerine kald\u0131\u011f\u0131 yerden devam etmesi beklenemez. Her kad\u0131n, bu organlar\u0131n bir an \u00f6nce eski haline d\u00f6nmesini ya da istenilen parametrelere ve hislere yakla\u015fmas\u0131n\u0131 ister. Bu noktada, pelvik taban kaslar\u0131n\u0131 g\u00fc\u00e7lendiren efsanevi metodu geli\u015ftirmi\u015f olan jinekolog Kegel yard\u0131m\u0131n\u0131za yeti\u015fir. Do\u011fum sonras\u0131 Kegel egzersizleri, her kad\u0131n i\u00e7in gereklidir.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/230c0c4ab0cd177e569a0528f0fce11f-1024x538.png\" alt=\"Do\u011fum sonras\u0131 Kegel egzersizleri\" class=\"wp-image-5953\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/230c0c4ab0cd177e569a0528f0fce11f-1024x538.png 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/230c0c4ab0cd177e569a0528f0fce11f-300x158.png 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/230c0c4ab0cd177e569a0528f0fce11f-768x403.png 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/230c0c4ab0cd177e569a0528f0fce11f-100x53.png 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/230c0c4ab0cd177e569a0528f0fce11f-950x500.png 950w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/230c0c4ab0cd177e569a0528f0fce11f-700x368.png 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/230c0c4ab0cd177e569a0528f0fce11f.png 1398w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Kegel kaslar\u0131 &#8211; nerede?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Bunlar, do\u011fa taraf\u0131ndan mahrem s\u00fcre\u00e7ler i\u00e7in tasarlanm\u0131\u015f kas gruplar\u0131d\u0131r, bu nedenle g\u00fcnl\u00fck ya\u015famda \u00e7ok fazla kullan\u0131lmazlar ve neredeyse hi\u00e7 hissedilmezler. Ancak elastikiyetlerini kaybetmeleri, ya\u015fam kalitesine an\u0131nda yans\u0131r. Do\u011fumdan sonra bu durum \u00f6zellikle keskindir. Bu gruba <a href=\"https:\/\/momslab.app\/blog\/vosstanovlenie-intimnyh-mysc-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">pelvik organlar\u0131 destekleyen kaslar<\/a> dahildir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>i\u00e7 cinsel organlar;<\/li>\n\n\n\n<li>idrar torbas\u0131;<\/li>\n\n\n\n<li>rektum.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bu kaslar, pubik kemik ile kuyruksokumu kemikleri aras\u0131nda yer al\u0131r ve tonuslar\u0131, sadece do\u011fum s\u00fcreci de\u011fil ayn\u0131 zamanda cinsel ili\u015fkiler ve v\u00fccudun at\u0131klar\u0131ndan kurtulma gibi hayati \u00f6neme sahip s\u00fcre\u00e7ler \u00fczerinde de etkilidir. Onlara dikkat etmek i\u00e7in \u00f6nemli nedenler, de\u011fil mi?<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"807\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/i.webp\" alt=\"Do\u011fum sonras\u0131 Kegel egzersizleri\" class=\"wp-image-5955\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/i.webp 750w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/i-279x300.webp 279w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/i-93x100.webp 93w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/i-418x450.webp 418w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Kegel egzersizleri do\u011fum sonras\u0131 hangi sorunlar\u0131 \u00e7\u00f6zmeye yard\u0131mc\u0131 olabilir?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Perineum kaslar\u0131n\u0131 g\u00fc\u00e7lendiren egzersizler, sadece yeni do\u011fum yapm\u0131\u015f kad\u0131nlar i\u00e7in de\u011fil, sa\u011fl\u0131kl\u0131 kad\u0131nlar ve hatta erkekler i\u00e7in de faydal\u0131d\u0131r. Do\u011fum sonras\u0131 d\u00f6nemdeki rol\u00fc \u00f6zellikle \u00f6nemlidir. Do\u011fumdan sonra kad\u0131nlar i\u00e7in Kegel egzersizlerinin do\u011fru ve d\u00fczenli uygulanmas\u0131, \u015funlara katk\u0131da bulunur:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kan durmas\u0131 \u00f6nlenmesi, rahmin daha h\u0131zl\u0131 temizlenmesi;<\/li>\n\n\n\n<li>rahmin kas\u0131lmalar\u0131n\u0131n ve ba\u015flang\u0131\u00e7 durumuna d\u00f6nmesinin sa\u011flanmas\u0131;<\/li>\n\n\n\n<li>hamilelik ve do\u011fum boyunca gerilen dokular\u0131n esnekli\u011fini yeniden kazanmas\u0131;<\/li>\n\n\n\n<li>pelvik organlar\u0131n d\u00fc\u015fmesiyle, idrar ka\u00e7\u0131rma sorunlar\u0131yla m\u00fccadele edilmesi;<\/li>\n\n\n\n<li>libidonun h\u0131zl\u0131 bir \u015fekilde geri d\u00f6nmesi ve canl\u0131 seviyede s\u00fcrd\u00fcr\u00fclebilmesi;<\/li>\n\n\n\n<li>cinsel ileti\u015fimin kalitesinin iyile\u015ftirilmesi;<\/li>\n\n\n\n<li>iltihap riskinin azalt\u0131lmas\u0131.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fum sonras\u0131 Kegel egzersizleri evde kolayca uygulanabilir, bu egzersizlerin yap\u0131lmas\u0131 10-15 dakikadan fazla s\u00fcrmez.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Do\u011fumdan sonra Kegel egzersizleri: Ne zaman yap\u0131labilir ve kimler yapamaz?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Gen\u00e7 anneler, do\u011fumdan sonra Kegel egzersizlerine ne zaman ba\u015flayabileceklerini merak ediyorlar. Y\u0131rt\u0131k olmam\u0131\u015fsa ve her \u015fey do\u011fal bir \u015fekilde ge\u00e7mi\u015fse, istek oldu\u011fu anda hemen ba\u015flayabilirler. \u0130yi hissetmek ve a\u011fr\u0131 veya rahats\u0131zl\u0131k duymamak, egzersizlere ba\u015flamak i\u00e7in m\u00fckemmel bir kriterdir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kegel egzersizlerinin tamamen zarars\u0131z oldu\u011fu d\u00fc\u015f\u00fcn\u00fcl\u00fcyor. Ancak yeni anneler s\u00f6z konusu oldu\u011funda, Kegel egzersizlerinin pelvik taban kaslar\u0131 \u00fczerinde olduk\u00e7a aktif bir etkisi oldu\u011fu i\u00e7in \u00e7ok dikkatli ve \u00f6ng\u00f6r\u00fcl\u00fc davranmak gerekir. Doktorlar, do\u011fum sonras\u0131 rahim kas\u0131lmalar\u0131 i\u00e7in yap\u0131lan egzersizlerin bir dizi kar\u015f\u0131t durumlar\u0131na dikkat \u00e7ekiyorlar.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>E\u011fer k\u00fc\u00e7\u00fck pelviste herhangi bir organda iltihaplanma s\u00fcreci alevlenmi\u015fse, bu kaslar\u0131 egzersizle \u00e7al\u0131\u015ft\u0131rmak m\u00fcmk\u00fcn de\u011fildir. Sistit, \u00fcretrit, vajinit vb. istisna de\u011fildir.<\/li>\n\n\n\n<li>Sezaryen sonras\u0131, diki\u015f veya ba\u015fka bir cerrahi m\u00fcdahale durumunda, operasyon kesiklerinin tamamen iyile\u015fmesi gerekir. &#8220;Tamamen&#8221; kavram\u0131n\u0131 sadece doktor belirlemelidir.<\/li>\n\n\n\n<li>D\u00fc\u015f\u00fck olmu\u015fsa veya do\u011fum erken ger\u00e7ekle\u015fmi\u015fse, perineyi ek egzersizlerle erkenden zorlamamak gerekir.<\/li>\n\n\n\n<li>Onkoloji ve kardiyovask\u00fcler problemleri olan kad\u0131nlar i\u00e7in Kegel y\u00f6ntemi kontrendikedir.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Ancak emzirme hi\u00e7bir \u015fekilde kontrendikasyon de\u011fildir, yaln\u0131zca egzersiz saatini bebe\u011fin beslenmesinden sonraya denk getirmek daha iyidir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--4\">Do\u011fum sonras\u0131 Kegel egzersizleri: nas\u0131l do\u011fru yap\u0131l\u0131r?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">iyile\u015fmeye ba\u015flamadan \u00f6nce, bu kaslar\u0131 hissetmek gerekir. A\u00e7\u0131klama ve hatta resim burada pek yard\u0131mc\u0131 olmaz: \u00f6ncelik fiziksel hislerde. Kegel kaslar\u0131n\u0131 tesis etmek en kolay,&#8230; tuvalette otururken m\u00fcmk\u00fcnd\u00fcr. \u0130drar yaparken ak\u0131\u015f\u0131 kesmek, bu kaslar\u0131 aktive eder. Orgazm s\u0131ras\u0131nda da belirgin bir \u015fekilde hissedilirler, ancak do\u011fumdan hemen sonra bunun i\u00e7in biraz beklemek gerekecek. &#8220;Alt push-up&#8221;u ba\u015fka bir \u015fekilde de arayabilirsiniz: uzanm\u0131\u015f bir pozisyonda, bacaklar b\u00fck\u00fclmeli, ayaklar yerde tutulmal\u0131 ve sonra iki parmak vajinaya sokulup onlar\u0131 s\u0131kmaya \u00e7al\u0131\u015f\u0131lmal\u0131d\u0131r. \u0130htiya\u00e7 duyulan kaslar \u00e7al\u0131\u015facakt\u0131r. \u015eimdi onlar\u0131 biraz &#8220;\u00e7al\u0131\u015ft\u0131ral\u0131m&#8221;.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Nefes al\u0131p verme sakin olmal\u0131, nefesi tutmaktan veya zorlamaktan ka\u00e7\u0131n\u0131n. Mesane rahats\u0131z etmemeli &#8211; egzersizlere ba\u015flamadan \u00f6nce onu bo\u015falt\u0131n.<\/li>\n\n\n\n<li>Yeni ba\u015flayanlar, yatarak ba\u015flamal\u0131d\u0131r; daha sonra &#8220;ileri&#8221; seviyelere &#8211; oturarak veya ayakta durarak &#8211; ge\u00e7ilebilir. Kar\u0131n kaslar\u0131n\u0131 germeyin.<\/li>\n\n\n\n<li>Yemek, derse ba\u015flamadan \u00f6nce en az 1,5 saat \u00f6nce olmal\u0131d\u0131r.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"734\" height=\"454\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/1374a84b7acb58dc171e833204ad08b4.jpg\" alt=\"Do\u011fum sonras\u0131 Kegel egzersizleri\" class=\"wp-image-5956\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/1374a84b7acb58dc171e833204ad08b4.jpg 734w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/1374a84b7acb58dc171e833204ad08b4-300x186.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/1374a84b7acb58dc171e833204ad08b4-100x62.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/1374a84b7acb58dc171e833204ad08b4-700x433.jpg 700w\" sizes=\"auto, (max-width: 734px) 100vw, 734px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--5\">Do\u011fum Sonras\u0131 Kad\u0131nlar i\u00e7in Kegel Egzersizleri<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u201cKesik Ak\u0131\u015f\u201d &#8211; G\u00fcnl\u00fck tuvalet ziyaretleri s\u0131ras\u0131nda idrar yaparken bir ara vermek, tek bir eylemde ak\u0131\u015f\u0131 5 kez kesebilirsiniz.<\/li>\n\n\n\n<li>\u201cS\u0131k\u0131\u015ft\u0131r ve Tut\u201d &#8211; Vajinal kaslar\u0131 s\u0131k\u0131n ve 3-5 saniye tutun, sabitleme s\u00fcresini yava\u015f\u00e7a uzat\u0131n. 10 tekrar yap\u0131n.<\/li>\n\n\n\n<li>\u201cTitre\u015fim\u201d &#8211; Vajinan\u0131n kaslar\u0131n\u0131 saniyede 1 kez s\u0131k\u0131p gev\u015fetme. Ba\u015flang\u0131\u00e7ta 30 tekrar, sonra 100&#8217;e \u00e7\u0131kabilir.<\/li>\n\n\n\n<li>\u201cAsans\u00f6r\u201d. S\u0131rt\u00fcst\u00fc yatarak hislerinize odaklan\u0131n, g\u00f6zlerinizi kapatmak daha iyi olabilir. Vajina, birka\u00e7 katl\u0131 bir &#8216;asans\u00f6r&#8217; gibi, ve kad\u0131n kendisini &#8216;y\u00fckselirken&#8217; (kaslar\u0131n\u0131 s\u0131karken) ve her katta 3-5 saniye &#8216;duraklarken&#8217;, ard\u0131ndan daha da kald\u0131rarak &#8216;y\u00fckselirken&#8217; hayal eder. Sonra &#8216;asans\u00f6rle ini\u015f&#8217; &#8212; kaslar\u0131n kademeli olarak gev\u015fetilmesi.<\/li>\n\n\n\n<li>\u00abSOS ritmi\u00bb. S\u0131rt \u00fcst\u00fc uzan\u0131rken bacaklar b\u00fck\u00fcl\u00fc \u015fekilde, perine kaslar\u0131 &#8220;\u00fc\u00e7 nokta &#8211; \u00fc\u00e7 tire &#8211; \u00fc\u00e7 nokta&#8221; ilkesine g\u00f6re kas\u0131l\u0131r, yani \u00fc\u00e7 kez g\u00fc\u00e7l\u00fc ve h\u0131zl\u0131, ard\u0131ndan \u00fc\u00e7 kez yava\u015f ve uzun s\u00fcreli. 10 tekrar ile ba\u015flamak uygun olur.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fumdan 2-3 ay sonra Kegel egzersizlerinin unsurlar\u0131 di\u011fer spor aktivitelerine ve hatta g\u00fcnl\u00fck i\u015flere entegre edilebilir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--6\">Yaln\u0131zca Kegel ile De\u011fil<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fum sonras\u0131 iyile\u015fme i\u00e7in Kegel egzersizlerinin t\u00fcm faydalar\u0131na ve etkinli\u011fine ra\u011fmen, bunlar bir \u00e7are de\u011fildir. Do\u011fumda sadece belirli organlar de\u011fil, kad\u0131n\u0131n t\u00fcm bedeni rol al\u0131r. Sadece pelvik taban kaslar\u0131 y\u00fck almaz, do\u011fal nedenlerle kar\u0131n ve s\u0131rt kaslar\u0131 da daha zay\u0131f hale gelir. \u0130yile\u015fmenin uyumlu ve kad\u0131n\u0131n sa\u011fl\u0131\u011f\u0131na ger\u00e7ekten olumlu bir etki yapabilmesi i\u00e7in kapsaml\u0131 olmal\u0131d\u0131r. Bu y\u00fczden sadece Kegel b\u00f6lgesine de\u011fil, t\u00fcm v\u00fccuda dikkat edilmelidir ve bunun i\u00e7in en iyi \u015fekilde <a href=\"https:\/\/momslab.app\/blog\/joga-posle-rodov\/\">yoga<\/a> \u00f6geleri uygundur. <a href=\"https:\/\/momslab.app\/\">\u0130yile\u015fme kursu<\/a> s\u0131ras\u0131nda pelvik taban kaslar\u0131na sadece \u00f6zel egzersizlerde de\u011fil, g\u00fcnl\u00fck ya\u015famda da aktif \u00e7al\u0131\u015fmay\u0131 &#8216;\u00f6\u011fretiyoruz&#8217;.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do\u011fum sonras\u0131 Kegel egzersizleri \u00dcnl\u00fc bir film kahraman\u0131 do\u011fumunu anlat\u0131rken \u015f\u00f6yle demi\u015ftir: &#8220;Bir balkaba\u011f\u0131 b\u00fcy\u00fckl\u00fc\u011f\u00fcndeki \u015feyi, limon b\u00fcy\u00fckl\u00fc\u011f\u00fcndeki bir delikten itmeye \u00e7al\u0131\u015f\u0131n!&#8221; B\u00f6yle bir s\u00fcre\u00e7ten&#8230;<\/p>\n","protected":false},"author":11,"featured_media":5957,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754],"tags":[],"class_list":["post-10563","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 Kegel Egzersizleri: Uygulama Kurallar\u0131 | Momslab<\/title>\n<meta name=\"description\" content=\"Do\u011fumdan sonra Kegel egzersizlerini nas\u0131l do\u011fru \u015fekilde yapabilirsiniz? Do\u011fumdan sonra Kegel egzersizlerine ne zaman ba\u015flanmal\u0131? Momslab&#039;da kad\u0131nlar i\u00e7in Kegel y\u00f6ntemini do\u011fru uygulama yollar\u0131n\u0131 anlat\u0131yoruz.\" \/>\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-kegel-yontemi\/\" \/>\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 Kegel Y\u00f6ntemi\" \/>\n<meta property=\"og:description\" content=\"Do\u011fumdan sonra Kegel egzersizlerini nas\u0131l do\u011fru \u015fekilde yapabilirsiniz? Do\u011fumdan sonra Kegel egzersizlerine ne zaman ba\u015flanmal\u0131? 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