{"id":10573,"date":"2020-11-23T22:28:06","date_gmt":"2020-11-23T19:28:06","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=768"},"modified":"2025-06-01T16:09:57","modified_gmt":"2025-06-01T13:09:57","slug":"dogum-sonrasi-egzersizler-anne-icin-ilk-egzersizler","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/dogum-sonrasi-egzersizler-anne-icin-ilk-egzersizler\/","title":{"rendered":"Do\u011fum Sonras\u0131 Egzersizler: Anne i\u00e7in \u0130lk Egzersizler"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Do\u011fum Sonras\u0131 D\u00f6nemde Fiziksel Egzersizler<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hamilelik bir hastal\u0131k olmamakla birlikte, do\u011fumla sonu\u00e7lanmas\u0131 v\u00fccutta g\u00fc\u00e7l\u00fc bir zay\u0131flamay\u0131 tetikler. Bu da kad\u0131n sa\u011fl\u0131\u011f\u0131 \u00fczerinde ciddi bir etki b\u0131rak\u0131r. Bu y\u00fczden, hamilelik boyunca \u00f6zellikle etkilenen kaslar\u0131 \u00e7al\u0131\u015ft\u0131rmak \u00f6nerilir. Yeni annelere do\u011fum sonras\u0131 jimnastik \u00f6nerilir, \u00e7\u00fcnk\u00fc baz\u0131 do\u011fum sonras\u0131 egzersizler olduk\u00e7a etkilidir.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-training-with-couch_23-2149013987-683x1024.jpg\" alt=\"Do\u011fum sonras\u0131 jimnastik\" class=\"wp-image-5986\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-training-with-couch_23-2149013987-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-training-with-couch_23-2149013987-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-training-with-couch_23-2149013987-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-training-with-couch_23-2149013987-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-training-with-couch_23-2149013987.jpg 740w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Do\u011fumdan Sonra \u0130lk G\u00fcnlerde Egzersiz: Hemen Ba\u015flamak M\u00fcmk\u00fcn m\u00fc?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fum sonras\u0131 ilk g\u00fcnler v\u00fccut i\u00e7in \u00e7ok zordur. Her durumda, hamilelik ve do\u011fum t\u00fcm beden i\u00e7in b\u00fcy\u00fck bir stres kayna\u011f\u0131d\u0131r. Bu y\u00fczden, tam anlam\u0131yla egzersizlere do\u011fumdan bir ay sonra, hatta daha sonra ba\u015flanmas\u0131 \u00f6nerilir. Hatta bu d\u00f6nemde bile bir dizi k\u0131s\u0131tlama ge\u00e7erlidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fum sonras\u0131 d\u00f6nem, yani 6-8 hafta s\u00fcresince sadece medikal egzersizler yap\u0131labilir. Bu egzersizler d\u0131\u015far\u0131dan bak\u0131ld\u0131\u011f\u0131nda \u00e7ok ciddi g\u00f6r\u00fcnmese de do\u011fum yapan kad\u0131nlar i\u00e7in olduk\u00e7a faydal\u0131d\u0131r. Bu t\u00fcr egzersizlerin uygulanmas\u0131, bir\u00e7ok yayg\u0131n do\u011fum sonras\u0131 sorun i\u00e7in \u00f6nleyici bir rol oynar.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Do\u011fum sonras\u0131 jimnastik kimler i\u00e7in kontrendikedir?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Baz\u0131 durumlarda annelere medikal jimnastik bile kontrendikedir. Bu kad\u0131nlara doktor, durum iyile\u015fene kadar tamamen dinlenmelerini tavsiye eder. Do\u011fum sonras\u0131 d\u00f6nemde egzersizi d\u0131\u015flayan ba\u015fl\u0131ca sorunlar \u015funlard\u0131r:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00e7ok b\u00fcy\u00fck kan kayb\u0131yla ge\u00e7en zor do\u011fumlar;<\/li>\n\n\n\n<li>nefropati;<\/li>\n\n\n\n<li>do\u011fum s\u0131ras\u0131nda eklampsi;<\/li>\n\n\n\n<li>\u015fiddetli halsizlik;<\/li>\n\n\n\n<li>3. derece perine y\u0131rt\u0131klar\u0131.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00fct\u00fcn bu durumlarda jimnastik ertelenmelidir. Her durumda, egzersizlere ba\u015flamadan \u00f6nce doktorunuza karar\u0131n\u0131z\u0131 bildirmeniz gerekmektedir.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-teaching-home-online-courses-fitness-aerobic-sporty-lifestyle-while-being-quarantine-getting-active-while-isolated-wellness-movement-concept-training-body-stretching-plank_155003-39937-1024x682.jpg\" alt=\"Do\u011fum sonras\u0131 jimnastik\" class=\"wp-image-5984\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-teaching-home-online-courses-fitness-aerobic-sporty-lifestyle-while-being-quarantine-getting-active-while-isolated-wellness-movement-concept-training-body-stretching-plank_155003-39937-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-teaching-home-online-courses-fitness-aerobic-sporty-lifestyle-while-being-quarantine-getting-active-while-isolated-wellness-movement-concept-training-body-stretching-plank_155003-39937-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-teaching-home-online-courses-fitness-aerobic-sporty-lifestyle-while-being-quarantine-getting-active-while-isolated-wellness-movement-concept-training-body-stretching-plank_155003-39937-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-teaching-home-online-courses-fitness-aerobic-sporty-lifestyle-while-being-quarantine-getting-active-while-isolated-wellness-movement-concept-training-body-stretching-plank_155003-39937-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-teaching-home-online-courses-fitness-aerobic-sporty-lifestyle-while-being-quarantine-getting-active-while-isolated-wellness-movement-concept-training-body-stretching-plank_155003-39937-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-teaching-home-online-courses-fitness-aerobic-sporty-lifestyle-while-being-quarantine-getting-active-while-isolated-wellness-movement-concept-training-body-stretching-plank_155003-39937.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Do\u011fumdan sonra ilk egzersiz &#8211; egzersizlerin uygulanma tekni\u011fi<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kontrendikasyon yoksa do\u011fumdan bir g\u00fcn sonra basit egzersizlere ba\u015flanabilir. Bu egzersizlerin kolay g\u00f6r\u00fcnebilece\u011fini, fakat zay\u0131flam\u0131\u015f v\u00fccut i\u00e7in b\u00fcy\u00fck fayda sa\u011flad\u0131\u011f\u0131n\u0131 anlamak \u00f6nemlidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fum sonras\u0131 az \u00e7al\u0131\u015fan kaslarda kan\u0131n durgunla\u015fmamas\u0131 i\u00e7in bacaklar i\u00e7in do\u011fum sonras\u0131 egzersizler yap\u0131lmal\u0131d\u0131r. \u00d6rne\u011fin, yatakta s\u0131rt \u00fcst\u00fc yatarken, bacaklar\u0131 d\u00fcz bir \u015fekilde uzatabilir ve ayak parmaklar\u0131n\u0131 s\u0131rayla s\u0131k\u0131p gev\u015fetebilirsiniz. Bir set i\u00e7in egzersizi en az 10 kez tekrar edin. Bundan sonra, bir ba\u015fka benzer egzersiz yapmak faydal\u0131d\u0131r: Bir bacak \u00fczerinde parmak ucunu kendinize do\u011fru \u00e7ekin, ard\u0131ndan \u00f6ne do\u011fru uzat\u0131n. Her iki bacak i\u00e7in d\u00f6n\u00fc\u015f\u00fcml\u00fc olarak yap\u0131n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00f6yle bir \u0131s\u0131nmay\u0131 tamamlad\u0131ktan sonra, do\u011fum sonras\u0131 bir ba\u015fka hafif egzersiz yap\u0131labilir:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Ba\u015flang\u0131\u00e7 pozisyonu &#8211; s\u0131rt \u00fcst\u00fc yatmak, dizler b\u00fck\u00fcl\u00fc.<\/li>\n\n\n\n<li>Dizler birbirine temas etmelidir.<\/li>\n\n\n\n<li>Ayaklar\u0131n\u0131z\u0131 zemin veya yatak boyunca kayd\u0131rarak, dizlerinizi birbirinden ay\u0131rmamaya \u00e7al\u0131\u015farak yava\u015f\u00e7a bacaklar\u0131n\u0131z\u0131 d\u00fczle\u015ftirin.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fum sonras\u0131 egzersizler <a href=\"https:\/\/momslab.app\/blog\/dyhatelnaa-joga\/\" target=\"_blank\" rel=\"noreferrer noopener\">nefes egzersizlerini<\/a> de i\u00e7erir. Bu b\u00f6l\u00fcmde do\u011fum yapan kad\u0131nlar i\u00e7in neredeyse yasak yoktur. Egzersizin t\u00fcr\u00fcne ba\u011fl\u0131 olarak, yatar pozisyonda veya ba\u015fka bir pozisyonda yap\u0131labilir. Nefes egzersizleri sadece do\u011fum sonras\u0131 toparlanmaya (\u00f6zellikle kar\u0131n ve pelvik taban kaslar\u0131na en \u00e7ok yard\u0131m\u0131 dokunur) yard\u0131mc\u0131 olmakla kalmaz, ayn\u0131 zamanda gelecekte do\u011fru nefes alma al\u0131\u015fkanl\u0131\u011f\u0131n\u0131 da kazand\u0131r\u0131r.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/sporty-young-woman-doing-plank-exercise-indoors-home_93675-133623-1024x682.jpg\" alt=\"Do\u011fum sonras\u0131 jimnastik\" class=\"wp-image-5987\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/sporty-young-woman-doing-plank-exercise-indoors-home_93675-133623-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/sporty-young-woman-doing-plank-exercise-indoors-home_93675-133623-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/sporty-young-woman-doing-plank-exercise-indoors-home_93675-133623-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/sporty-young-woman-doing-plank-exercise-indoors-home_93675-133623-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/sporty-young-woman-doing-plank-exercise-indoors-home_93675-133623-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/sporty-young-woman-doing-plank-exercise-indoors-home_93675-133623.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--4\">Do\u011fum Sonras\u0131 Egzersizin Faydalar\u0131<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Do\u011fru \u015fekilde yap\u0131ld\u0131\u011f\u0131 takdirde do\u011fum sonras\u0131 egzersizler, yeni annenin sa\u011fl\u0131\u011f\u0131 i\u00e7in paha bi\u00e7ilmez faydalar sa\u011flar. \u0130\u015fte, erken d\u00f6nemde ba\u015flanan terap\u00f6tik egzersizler \u015funlar\u0131 sa\u011flar:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Rahmin daha h\u0131zl\u0131 temizlenmesi.<\/li>\n\n\n\n<li>Sinir sisteminin yeniden yap\u0131land\u0131r\u0131lmas\u0131: uyku, i\u015ftah ve ruh hali \u00fczerinde iyile\u015fme.<\/li>\n\n\n\n<li>Derin kar\u0131n kaslar\u0131n\u0131n g\u00fc\u00e7lendirilmesi.<\/li>\n\n\n\n<li>Kan p\u0131ht\u0131la\u015fmas\u0131n\u0131n \u00f6nlenmesi.<\/li>\n\n\n\n<li>Nihai iyile\u015fmeden sonra daha yo\u011fun egzersizlere haz\u0131rl\u0131k.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/momslab.app\/\">Online kursta<\/a> do\u011fum sonras\u0131 iyile\u015fmeye yard\u0131mc\u0131 olabilecek bir egzersiz \u00fccretsiz olarak sunulmaktad\u0131r. Ayr\u0131ca, do\u011fum sonras\u0131 iyile\u015fme i\u00e7in kendi program\u0131n\u0131 sunan nitelikli bir e\u011fitmenimiz var.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do\u011fum Sonras\u0131 D\u00f6nemde Fiziksel Egzersizler Hamilelik bir hastal\u0131k olmamakla birlikte, do\u011fumla sonu\u00e7lanmas\u0131 v\u00fccutta g\u00fc\u00e7l\u00fc bir zay\u0131flamay\u0131 tetikler. Bu da kad\u0131n sa\u011fl\u0131\u011f\u0131 \u00fczerinde ciddi bir etki&#8230;<\/p>\n","protected":false},"author":11,"featured_media":5988,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754],"tags":[],"class_list":["post-10573","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\u011fum Sonras\u0131 Egzersiz - Hafif Egzersizler | Momslab<\/title>\n<meta name=\"description\" content=\"Do\u011fum sonras\u0131 egzersiz yapman\u0131n \u00f6nemi b\u00fcy\u00fckt\u00fcr. 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