{"id":12998,"date":"2025-12-05T11:39:48","date_gmt":"2025-12-05T08:39:48","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=12977"},"modified":"2025-12-12T14:01:21","modified_gmt":"2025-12-12T11:01:21","slug":"karn-t-on-us-geri-kazanmak","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/karn-t-on-us-geri-kazanmak\/","title":{"rendered":"Diyastazda Do\u011fum Sonras\u0131 Kar\u0131n Tonusunu Geri Kazanmak: En \u0130yi Egzersizler"},"content":{"rendered":"\n

Diyastaz rektus kaslar\u0131n\u0131n ayr\u0131lmas\u0131, do\u011fum sonras\u0131 kad\u0131nlar\u0131n %70’ine kadar kar\u015f\u0131la\u015fabilece\u011fi yayg\u0131n bir durumdur. Bu, kar\u0131ndaki beyaz \u00e7izgi boyunca (ba\u011f dokusu) sol ve sa\u011f rektus kaslar\u0131n\u0131n ayr\u0131lmas\u0131 sonucu kar\u0131n \u00f6n duvar\u0131n\u0131n zay\u0131flam\u0131\u015f olmas\u0131d\u0131r. Bu makalede, sorunu nas\u0131l ba\u011f\u0131ms\u0131z olarak belirleyece\u011fimizi, do\u011fum sonras\u0131 diyastaz i\u00e7in egzersizler<\/strong> ile kar\u0131n kaslar\u0131n\u0131z\u0131 g\u00fcvenli ve etkili bir \u015fekilde nas\u0131l g\u00fc\u00e7lendirece\u011fimizi ve hangi egzersizlerin kesinlikle yasak oldu\u011funu ayr\u0131nt\u0131l\u0131 olarak inceleyece\u011fiz. Ana kural: Antrenmanlara ba\u015flamadan \u00f6nce bir doktorun veya do\u011fum sonras\u0131 iyile\u015fme uzman\u0131n\u0131n dan\u0131\u015fmanl\u0131\u011f\u0131 gereklidir.<\/p>\n\n\n\n

\u0130\u00e7indekiler<\/strong><\/h2>\n\n\n\n

1. Diyastaz rektus kaslar\u0131n\u0131n ayr\u0131lmas\u0131: nedenleri, te\u015fhis ve dereceler<\/p>\n\n\n\n

    \n
  • Do\u011fum sonras\u0131 diyastaz neden olu\u015fur?<\/li>\n\n\n\n
  • Diyastaz\u0131n varl\u0131\u011f\u0131n\u0131 kendi ba\u015f\u0131na nas\u0131l tespit ederiz?<\/li>\n\n\n\n
  • Diyastaz\u0131n tehlikeleri: Ne zaman doktora ba\u015fvurulmal\u0131d\u0131r?<\/li>\n<\/ul>\n\n\n\n

    2. Egzersizlere haz\u0131rl\u0131k ve genel g\u00fcvenlik kurallar\u0131<\/p>\n\n\n\n

      \n
    • Diastaz s\u0131ras\u0131nda g\u00fcvenli egzersiz i\u00e7in temel kurallar<\/li>\n\n\n\n
    • Do\u011fum sonras\u0131 diastazda yasak egzersizler<\/strong>: tam liste<\/li>\n<\/ul>\n\n\n\n

      3. Kar\u0131n tonusunu yeniden kazanmak i\u00e7in en iyi egzersizler<\/p>\n\n\n\n

        \n
      • Nefes egzersizleri \u2014 iyile\u015fmenin temeli<\/li>\n\n\n\n
      • Transversus abdominis kas\u0131 egzersizleri<\/li>\n<\/ul>\n\n\n\n

        4. Alternatif ve b\u00fct\u00fcnc\u00fcl tedavi y\u00f6ntemleri<\/p>\n\n\n\n

          \n
        • Diastazda bandaj veya korse gerekli mi?<\/li>\n\n\n\n
        • Cerrahi m\u00fcdahale ne zaman gereklidir<\/li>\n<\/ul>\n\n\n\n

          5. S\u0131k\u00e7a Sorulan Sorular (SSS) yan\u0131tlar\u0131<\/p>\n\n\n\n

          Rectus abdominis diastaz\u0131: nedenler, te\u015fhis ve dereceler<\/strong><\/h2>\n\n\n\n

          Diastaz \u2014 bir f\u0131t\u0131k de\u011fil, beyaz \u00e7izginin gerilmesi nedeniyle rectus abdominis kaslar\u0131n\u0131n yanlara do\u011fru ayr\u0131lmas\u0131d\u0131r. Beyaz \u00e7izgi ba\u011f dokusundan olu\u015fur ve normalde \u00e7ok yo\u011fun bir yap\u0131ya sahiptir. Ancak gebelik ve do\u011fumdan sonra elastikiyeti ve yo\u011funlu\u011fu bozulabilir, bu da estetik bir sorun olu\u015fmas\u0131na ve kar\u0131n duvar\u0131n\u0131n i\u015flevselli\u011finin azalmas\u0131na yol a\u00e7ar.<\/p>\n\n\n\n

          Do\u011fum sonras\u0131 diastaz neden olu\u015fur?<\/strong><\/h2>\n\n\n\n

          Diastaz\u0131n ana nedeni, hamilelik d\u00f6neminde \u00f6n kar\u0131n duvar\u0131na uzun s\u00fcreli ve g\u00fc\u00e7l\u00fc kar\u0131n i\u00e7i bas\u0131nc\u0131d\u0131r. Ba\u015fl\u0131ca fakt\u00f6rler aras\u0131nda \u015funlar yer al\u0131r:<\/p>\n\n\n\n

            \n
          • Hormonel de\u011fi\u015fiklikler: Relaxin ve di\u011fer hormonlar, kad\u0131n\u0131n v\u00fccudunu do\u011fuma haz\u0131rlarken ba\u011f dokusunu yumu\u015fat\u0131r.<\/li>\n\n\n\n
          • Mekanik gerilme: Rahim ve fet\u00fcs b\u00fcy\u00fcmesi, d\u00fcz kaslara s\u00fcrekli bask\u0131 yapar.<\/li>\n\n\n\n
          • \u00c7o\u011ful gebelik veya bebeklerin b\u00fcy\u00fck a\u011f\u0131rl\u0131\u011f\u0131.<\/li>\n\n\n\n
          • Doku \u00f6zellikleri: Kal\u0131tsal ba\u011f dokusu zay\u0131fl\u0131\u011f\u0131 da \u00f6nemlidir.<\/li>\n\n\n\n
          • Hamilelik s\u0131ras\u0131nda yo\u011fun egzersizler ve yanl\u0131\u015f yap\u0131lan hareketler.<\/li>\n<\/ul>\n\n\n\n

            \u00d6nemli! Diastaz bir hastal\u0131k de\u011fil, \u00f6zel bir iyile\u015fme yakla\u015f\u0131m\u0131 gerektiren fiziksel bir durumdur.<\/em><\/p>\n\n\n\n

            Diastaz varl\u0131\u011f\u0131n\u0131 kendiniz nas\u0131l belirleyebilirsiniz?<\/strong><\/h2>\n\n\n\n

            \u0130lk te\u015fhisi kendiniz yapabilirsiniz, ancak ayr\u0131lman\u0131n derecesini do\u011frulamak ve tedavi i\u00e7in bir uzman veya doktor tercih edilmelidir.<\/p>\n\n\n\n

            Kendi kendine te\u015fhis algoritmas\u0131:<\/p>\n\n\n\n

              \n
            1. Yere veya sert bir y\u00fczeye yatar pozisyonda uzan\u0131n.<\/li>\n\n\n\n
            2. Dizleri b\u00fck\u00fcn, ayaklar\u0131 kal\u00e7a geni\u015fli\u011finde yerle\u015ftirin.<\/li>\n\n\n\n
            3. Bir eli ba\u015f\u0131n arkas\u0131na koyun, di\u011fer elin parmaklar\u0131n\u0131 kar\u0131n beyaz hatt\u0131na dik olacak \u015fekilde yerle\u015ftirin (g\u00f6bek hizas\u0131 \u00fcst\u00fc ve alt\u0131).<\/li>\n\n\n\n
            4. Nefes verdikten sonra ba\u015f ve omuzlar\u0131 hafif\u00e7e yukar\u0131 kald\u0131r\u0131n, sanki bir mekik ba\u015flang\u0131c\u0131 gibi (sadece ba\u015f kald\u0131rma).<\/li>\n\n\n\n
            5. Kar\u0131n kaslar\u0131n\u0131n nas\u0131l gerginle\u015fti\u011fini hissedin. E\u011fer aralar\u0131na bir, iki veya daha fazla parmak bat\u0131yorsa \u2014 bu diyastazd\u0131r.<\/li>\n<\/ol>\n\n\n\n

              Tablo: Diyastaz Derecesi S\u0131n\u0131fland\u0131rmas\u0131<\/strong><\/h2>\n\n\n\n
              Derece<\/td>Kaslar aras\u0131ndaki mesafe<\/td>Tavsiyeler<\/td><\/tr>
              I derece<\/td>1,5 \u2013 2,5 cm (1\u20132 parmak)<\/td>Transvers kas \u00fczerinde odaklanan egzersizler ve antrenmanlar.<\/td><\/tr>
              II derece<\/td>2,5 \u2013 5 cm (2\u20134 parmak)<\/td>Dikkatli bir egzersiz program\u0131. Destek band\u0131 gerekebilir.<\/td><\/tr>
              III derece<\/td>5 cm’den fazla (6-7 cm’den itibaren)<\/td>Ameliyat ve egzersizler<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

              Diyastaz\u0131n tehlikeleri: Ne zaman doktora dan\u0131\u015f\u0131lmal\u0131?<\/strong><\/h2>\n\n\n\n

              K\u00fc\u00e7\u00fck diyastaz derecelerinde (I ve II derece \u2014 estetik a\u00e7\u0131dan ho\u015f olmayan) sorun, egzersizlerle \u00e7\u00f6z\u00fclebilir. Ancak diyastaz, g\u00f6bek veya beyaz \u00e7izgi f\u0131t\u0131\u011f\u0131 riskini ta\u015f\u0131r. Bel a\u011fr\u0131s\u0131, duru\u015f bozuklu\u011fu, idrar ka\u00e7\u0131rma ve pelvis taban\u0131 ile i\u00e7 organ sorunlar\u0131, kar\u0131n duvar\u0131 zay\u0131fl\u0131\u011f\u0131 ile ili\u015fkili olabilir.<\/p>\n\n\n\n

              \u00d6nemli! B\u00fcy\u00fck a\u011fr\u0131lar, III derece diyastaz veya f\u0131t\u0131k varl\u0131\u011f\u0131nda cerrahlarla dan\u0131\u015f\u0131lmal\u0131d\u0131r.<\/em><\/p>\n\n\n\n

              Egzersizler i\u00e7in haz\u0131rl\u0131k ve genel g\u00fcvenlik kurallar\u0131<\/strong><\/h2>\n\n\n\n

              Ne zaman egzersizlere ba\u015flanabilir? V\u00fccudun iyile\u015fmesi ki\u015fiye \u00f6zeldir. Do\u011fumdan sonraki ilk birka\u00e7 hafta boyunca v\u00fccut dinlenmeye ihtiya\u00e7 duyar. Uzmanlar, do\u011fal do\u011fumdan en erken alt\u0131 hafta, sezaryen do\u011fumdan ise iki ay sonra egzersize ba\u015flanmas\u0131n\u0131 \u00f6neriyor, ancak diyastaz\u0131 h\u0131zl\u0131 bir \u015fekilde ortadan kald\u0131rmak m\u00fcmk\u00fcn olmayacakt\u0131r. <\/p>\n\n\n\n

              Do\u011fumdan birka\u00e7 hafta sonra ba\u015flayabilece\u011finiz, iyile\u015fmenizi ve genel iyilik halinizi h\u0131zland\u0131racak \u00f6zel k\u0131sa egzersizlerimiz var. Bunlar \u00e7ok basit ve k\u0131sa; daha \u00e7ok g\u00fcnl\u00fck hareketler ve nefes teknikleri \u00fczerine odaklan\u0131yor, ancak do\u011fumdan sonra v\u00fccudun toparlanmas\u0131na harika bir \u015fekilde yard\u0131mc\u0131 oluyorlar. T\u00fcm bunlar, do\u011fum sonras\u0131 ana iyile\u015fme kursundan \u00f6nce haz\u0131rl\u0131k program\u0131 olarak ZeroCore’da mevcuttur.<\/p>\n\n\n\n

              Diyastaz i\u00e7in g\u00fcvenli egzersiz yapma kurallar\u0131<\/strong><\/h2>\n\n\n\n

              Diastaz s\u0131ras\u0131nda antrenman hedefi kar\u0131n kaslar\u0131n\u0131 geli\u015ftirmek de\u011fil, derin kas yap\u0131s\u0131n\u0131 – core kaslar\u0131n\u0131 (kar\u0131n, pelvik taban, s\u0131rt ve diyafram da dahil olmak \u00fczere) g\u00fc\u00e7lendirmektir ki bu kaslar i\u015flevsel olsun ve \u00f6zellikle anne bebe\u011fini ta\u015f\u0131rken d\u0131\u015f y\u00fckle ba\u015fa \u00e7\u0131kabilsin. Antrenman s\u0131ras\u0131nda \u00f6nemli olan noktalar \u015funlard\u0131r:<\/p>\n\n\n\n

                \n
              1. Kar\u0131n i\u00e7i bas\u0131n\u00e7 kontrol\u00fc: bu temel konudur. A\u015f\u0131r\u0131 y\u00fck s\u0131ras\u0131nda mutlaka nefes verilmeli ve karn\u0131n \u201ckubbe\u201d haline gelmedi\u011finden emin olunmal\u0131d\u0131r.<\/li>\n\n\n\n
              2. Nefes tekni\u011fi: Egzersizler, kar\u0131n kaslar\u0131n\u0131 ve pelvik taban\u0131 aktive etmeye yard\u0131mc\u0131 olan uzun ve sesli bir nefes veri\u015fi s\u0131ras\u0131nda yap\u0131lmal\u0131d\u0131r (karn\u0131n\u0131z\u0131 \u00f6zellikle i\u00e7eri \u00e7ekmek yerine, rahatlama faz\u0131ndayken uzun ve sesli bir nefes veri\u015fi yapmay\u0131 \u00f6\u011frenmelisiniz, b\u00f6ylece core kaslar\u0131 kendili\u011finden \u00e7al\u0131\u015fmaya ba\u015flayacakt\u0131r).<\/li>\n\n\n\n
              3. A\u011f\u0131rl\u0131k kald\u0131rmaktan ka\u00e7\u0131n\u0131n: A\u011f\u0131r kald\u0131rmay\u0131n, \u00e7ocu\u011funuzun a\u011f\u0131rl\u0131\u011f\u0131 sizin a\u011f\u0131rl\u0131\u011f\u0131n\u0131zdan fazla olmamal\u0131d\u0131r.<\/li>\n\n\n\n
              4. A\u015famal\u0131l\u0131k: en basit hareketlerle ba\u015flay\u0131p, kademeli olarak tekrar say\u0131s\u0131n\u0131 ve s\u00fcresini art\u0131rmak.<\/li>\n<\/ol>\n\n\n\n

                Dikkat edilmesi gerekenler<\/strong><\/h2>\n\n\n\n

                Diastaz durumunda sadece bir kural vard\u0131r: kar\u0131n \u00fczerinde bombe, \u00e7\u0131k\u0131nt\u0131 veya ortada bo\u015fluk\/yar\u0131lma olu\u015fturan herhangi bir egzersizi YAPMAMAK. Bu t\u00fcr deformasyonlar meydana gelirse, bu v\u00fccudun \u015fu anda koordineli core kaslar\u0131 \u00e7al\u0131\u015fmas\u0131 i\u00e7in yeterli olmad\u0131\u011f\u0131n\u0131 ve bu y\u00fczden karn\u0131n d\u0131\u015far\u0131 f\u0131rlad\u0131\u011f\u0131n\u0131 ve deforme oldu\u011funu g\u00f6sterir. Kar\u0131n her t\u00fcrl\u00fc kar\u0131n egzersizi s\u0131ras\u0131nda film gibi gerilmeli ve s\u0131k\u0131 olmal\u0131d\u0131r, bu dolay\u0131s\u0131yla y\u00fck\u00fcn uygun oldu\u011funu g\u00f6sterir. E\u011fer bu olmazsa, egzersizi basitle\u015ftirmelisiniz. Egzersizlerin devam edilmemesi gerekir, \u00e7\u00fcnk\u00fc bu diastaz\u0131n daha da artmas\u0131na neden olacakt\u0131r.<\/p>\n\n\n\n

                Kar\u0131n Kaslar\u0131n\u0131 Yeniden Forma Sokman\u0131n En \u0130yi Egzersizleri<\/strong><\/h2>\n\n\n\n

                \u00d6zel egzersizlerimiz derin kaslar\u0131 g\u00fc\u00e7lendirmeye ve kar\u0131n duvar\u0131 fonksiyonlar\u0131n\u0131 geri kazanmaya y\u00f6neliktir.<\/p>\n\n\n\n

                Nefes egzersizleri \u2014 iyile\u015fmenin temeli<\/strong><\/h3>\n\n\n\n

                Nefes, transvers kas\u0131 kontrol etmeyi \u00f6\u011frenmeye yard\u0131mc\u0131 olan bir y\u00f6ntemdir.<\/p>\n\n\n\n

                  \n
                1. Derin nefes egzersizleri: s\u0131rt \u00fcst\u00fc uzan\u0131n, dizlerinizi b\u00fck\u00fcn. Burada nefes verirken karn\u0131 harekete ge\u00e7irmeyi \u00f6\u011frenmek \u00f6nemlidir, yani nefes ile kar\u0131n ve pelvik taban\u0131n \u00e7al\u0131\u015fmas\u0131n\u0131 birle\u015ftirmek. Yani uzun, m\u00fcmk\u00fcnse sesli nefes veriyoruz ve havay\u0131 tamamen d\u0131\u015far\u0131 veriyoruz, yani en uzun s\u00fcrede. Bu i\u015flemi 5-8 nefes d\u00f6ng\u00fcs\u00fc olarak tekrarl\u0131yoruz. Yatarken ba\u015flamak en kolayd\u0131r, ard\u0131ndan oturarak ve sonras\u0131nda ayakta yapabilirsiniz. T\u00fcm bunlar programlar\u0131m\u0131zda detayl\u0131 bir \u015fekilde a\u00e7\u0131klanm\u0131\u015ft\u0131r ve bir hafta boyunca 1 ruble kar\u015f\u0131l\u0131\u011f\u0131nda deneyebilirsiniz.<\/li>\n<\/ol>\n\n\n\n

                  Transvers kas egzersizleri<\/strong><\/h3>\n\n\n\n

                  Bu egzersizler, d\u00fcz kaslara y\u00fck binmeden kaslar\u0131 g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olur.<\/p>\n\n\n\n

                    \n
                  1. Beyaz \u00e7izgi s\u0131k\u0131\u015ft\u0131rma: S\u0131rt \u00fcst\u00fc uzan\u0131n, dizleri b\u00fck\u00fcn. Nefes verirken alt kaburgalar\u0131 i\u00e7e \u00e7ekin, yani nefes verirken kaburgalar\u0131 kapatmaya \u00e7al\u0131\u015f\u0131n.<\/li>\n\n\n\n
                  2. S\u0131rt \u00fcst\u00fc topuk kayd\u0131rma: S\u0131rt \u00fcst\u00fc uzan\u0131n, dizler b\u00fck\u00fcl\u00fc. Nefes verirken bir baca\u011f\u0131 yava\u015f\u00e7a d\u00fczle\u015ftirerek topukla zemin \u00fczerinde kayd\u0131r\u0131n, karn\u0131n\u0131z\u0131n d\u00fcz kalmas\u0131na ve kabarmamas\u0131na dikkat edin. Ba\u015flang\u0131\u00e7 pozisyonuna geri d\u00f6n\u00fcn. Sol ve sa\u011f taraf i\u00e7in 10’ar kez yap\u0131n.<\/li>\n\n\n\n
                  3. “Kedi” (modifiye): D\u00f6rt ayak \u00fczerine durun. Nefes verirken s\u0131rt\u0131n\u0131z\u0131 yukar\u0131 yuvarlay\u0131n ve ayn\u0131 anda m\u00fcmk\u00fcn oldu\u011funca uzun bir nefes verin, nefes verirken s\u0131rt\u0131n\u0131z m\u00fcmk\u00fcn oldu\u011funca yuvarlanm\u0131\u015f olsun. Nefes al\u0131rken n\u00f6tr pozisyona d\u00f6nmeye \u00e7al\u0131\u015f\u0131n.<\/li>\n<\/ol>\n\n\n\n

                    Alternatif ve b\u00fct\u00fcnc\u00fcl tedavi y\u00f6ntemleri<\/strong><\/h2>\n\n\n\n

                    Do\u011fum sonras\u0131 iyile\u015fme bir dizi \u00f6nlemdir. Buna sadece \u00f6zel egzersizler de\u011fil, ayn\u0131 zamanda kilo kontrol\u00fc, beslenme ve duru\u015f kontrol\u00fc de dahildir.<\/p>\n\n\n\n

                    Diyastazda bandaj veya korse gerekli mi?<\/strong><\/h3>\n\n\n\n

                    Kar\u0131n kaslar\u0131n\u0131 desteklemek i\u00e7in ilk a\u015famada a\u011f\u0131rl\u0131k kald\u0131rma veya uzun s\u00fcre y\u00fcr\u00fcme s\u0131ras\u0131nda bandaj veya korse kullan\u0131labilir. Ancak s\u00fcrekli kullan\u0131m\u0131 kendi kaslar\u0131n\u0131z\u0131 zay\u0131flatabilir. Uzmanlar, doktor tavsiyesi ald\u0131ktan sonra uygun olan\u0131 se\u00e7menizi \u00f6nerir.<\/p>\n\n\n\n

                    Cerrahi m\u00fcdahalenin ne zaman gerekli oldu\u011fu<\/strong><\/h3>\n\n\n\n

                    Konservatif tedavi, I ve II derece diastaza sahip kad\u0131nlara yard\u0131mc\u0131 olur. Ancak mesafe 5 cm’den fazla (III derece) ise, bir f\u0131t\u0131k var veya yap\u0131lan egzersizler birka\u00e7 ay i\u00e7inde sonu\u00e7 vermiyorsa cerrah, cerrahi m\u00fcdahaleyi (kar\u0131n germe) \u00f6nerebilir. Bu, ba\u011f dokusu defektini ortadan kald\u0131ran ve kar\u0131n b\u00f6lgesine eski \u015feklini geri kazand\u0131ran bir plastik cerrahi uygulamas\u0131d\u0131r.<\/p>\n\n\n\n

                    S\u0131k Sorulan Sorular (SSS)<\/strong><\/h2>\n\n\n\n

                    Soru: Diastasis kendili\u011finden ge\u00e7er mi?<\/em><\/strong><\/p>\n\n\n\n

                    Cevap: K\u00fc\u00e7\u00fck bir diyastaz (2 cm’ye kadar) do\u011fumdan sonraki ilk birka\u00e7 ay i\u00e7inde k\u0131smen ge\u00e7ebilir. Ancak kar\u0131n kaslar\u0131n\u0131n daha fazla ayr\u0131lmas\u0131, enine kaslar\u0131 g\u00fc\u00e7lendirmek i\u00e7in \u00e7al\u0131\u015fma ve \u00f6zel egzersizler gerektirir.<\/p>\n\n\n\n

                    Soru: \u0130yile\u015fme ne kadar s\u00fcrer?<\/em><\/strong><\/p>\n\n\n\n

                    Cevap: \u0130yile\u015fme s\u00fcreci bireyseldir ve diyastaz\u0131n derecesine ve egzersizin d\u00fczenlili\u011fine ba\u011fl\u0131d\u0131r. Genellikle, 3-6 ayl\u0131k \u00e7al\u0131\u015fmalar sonras\u0131nda g\u00f6r\u00fclebilir de\u011fi\u015fiklikler fark edilebilir.<\/p>\n\n\n\n

                    Soru: B\u00fcy\u00fck bir diyastaz ne kadar tehlikelidir?<\/em><\/strong><\/p>\n\n\n\n

                    Cevap: B\u00fcy\u00fck bir diyastaz sadece estetik sorunlara de\u011fil, ayn\u0131 zamanda i\u015flev bozukluklar\u0131na da yol a\u00e7ar: s\u0131rt\/bel a\u011fr\u0131s\u0131, idrar ka\u00e7\u0131rma, g\u00f6bek f\u0131t\u0131\u011f\u0131 riski ve kar\u0131n organlar\u0131nda ba\u015fka sorunlar.<\/p>\n\n\n\n

                    \u00d6nemli! Herhangi bir fiziksel egzersize ba\u015flamadan \u00f6nce kesin bir te\u015fhis i\u00e7in bir doktor veya kad\u0131n sa\u011fl\u0131\u011f\u0131 uzman\u0131na dan\u0131\u015fmak gereklidir. Yaln\u0131zca doktor, ki\u015fisel \u00f6nerilerde bulunacak ve sizin durumunuza en uygun hareketler dizisini belirlemenize yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

                    Diyastaz rektus kaslar\u0131n\u0131n ayr\u0131lmas\u0131, do\u011fum sonras\u0131 kad\u0131nlar\u0131n %70’ine kadar kar\u015f\u0131la\u015fabilece\u011fi yayg\u0131n bir durumdur. Bu, kar\u0131ndaki beyaz \u00e7izgi boyunca (ba\u011f dokusu) sol ve sa\u011f rektus kaslar\u0131n\u0131n…<\/p>\n","protected":false},"author":11,"featured_media":12978,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[754],"tags":[],"class_list":["post-12998","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dogum-sonrasi-annelere-tr"],"yoast_head":"\nDiyastazda Do\u011fum Sonras\u0131 Kar\u0131n Tonusunu Geri Kazanmak: En \u0130yi Egzersizler<\/title>\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\/karn-t-on-us-geri-kazanmak\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Diyastazda Do\u011fum Sonras\u0131 Kar\u0131n Tonusunu Geri Kazanmak: En \u0130yi Egzersizler\" \/>\n<meta property=\"og:description\" content=\"Diyastaz rektus kaslar\u0131n\u0131n ayr\u0131lmas\u0131, do\u011fum sonras\u0131 kad\u0131nlar\u0131n %70’ine kadar kar\u015f\u0131la\u015fabilece\u011fi yayg\u0131n bir durumdur. 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