{"id":5167,"date":"2019-05-24T20:20:32","date_gmt":"2019-05-24T17:20:32","guid":{"rendered":"http:\/\/www.kampuskod.com\/?p=5167"},"modified":"2021-05-21T19:40:41","modified_gmt":"2021-05-21T16:40:41","slug":"boyun-agrinizdan-kurtulmak-icin-egzersizler","status":"publish","type":"post","link":"https:\/\/www.kampuskod.com\/yaraticifikirler\/boyun-agrinizdan-kurtulmak-icin-egzersizler\/","title":{"rendered":"Boyun A\u011fr\u0131n\u0131z’dan Kurtulmak \u0130\u00e7in Egzersizler"},"content":{"rendered":"\r\n

Evde televizyon izlerken bilgisayar kar\u015f\u0131s\u0131nda otururken boynunuzun sa\u011fl\u0131\u011f\u0131n\u0131 ciddi \u015fekilde etkileyen i\u015flemlerdir. Asl\u0131nda, \u00e7al\u0131\u015fan insanlar\u0131n yakla\u015f\u0131k\u00a0 % 45’i hayatlar\u0131nda en az bir kez boyun a\u011fr\u0131s\u0131 \u00e7ekmi\u015ftir. Neyse ki, ac\u0131lardan h\u0131zla bir \u015fekilde kurtulmak i\u00e7in yapabilece\u011finiz baz\u0131 basit egzersizler var.<\/p>\r\n\r\n\r\n\r\n

Ad\u0131m 1: Boynundaki kaslar\u0131 gev\u015fet.<\/h3>\r\n\r\n\r\n\r\n
$\"Boyun$ <\/a><\/figure>\r\n\r\n\r\n\r\n
<\/a><\/p>\r\n\r\n\r\n\r\n
\u0130lk pozisyon<\/strong> : Omurgan\u0131z\u0131n d\u00fcz dakikbet<\/a> oldu\u011fu bir sandalyede rahat\u00e7a oturun.<\/p>\r\n\r\n\r\n\r\n
Ne yapmal\u0131<\/strong> :<\/p>\r\n\r\n\r\n\r\n
Her iki elinizi kafatas\u0131n\u0131z\u0131n taban\u0131na yerle\u015ftirin.<\/li>
\u00c7enenizin g\u00f6\u011fs\u00fcn\u00fcze do\u011fru \u00f6ne d\u00fc\u015fmesine izin verin.<\/li>
Boynunuzun arkas\u0131nda bir gerginlik hissedene kadar ellerinizle ba\u015f\u0131n\u0131za hafif\u00e7e bask\u0131 uygulay\u0131n.<\/li><\/ul>\r\n\r\n\r\n\r\n
S\u00fcre<\/strong> : 30 saniye<\/p>\r\n\r\n\r\n\r\n
Ad\u0131m 2: Omuz hareketlili\u011finizi geli\u015ftirin.<\/h3>\r\n\r\n\r\n\r\n $\"Boyun$ <\/a><\/figure>\r\n\r\n\r\n\r\n
<\/a><\/p>\r\n\r\n\r\n\r\n
\u0130lk pozisyon<\/strong> : Rahat\u00e7a bir sandalyeye oturun ya da omurgan\u0131z\u0131n d\u00fcz oldu\u011fu yerde.<\/p>\r\n\r\n\r\n\r\n
Ne yapmal\u0131<\/strong> :<\/p>\r\n\r\n\r\n\r\n
Sol kolunuzu sol kula\u011f\u0131n\u0131za getirin ve dirse\u011fe do\u011fru tutup avucunuzun arkas\u0131na bakacak \u015fekilde \u00e7evirin.<\/li>
Sa\u011f kolunuzu dirse\u011fe do\u011fru b\u00fck\u00fcn, b\u00f6ylece elinizin arkas\u0131 s\u0131rt\u0131n\u0131za bakar.<\/li>
S\u0131rt\u0131n\u0131z\u0131 dik tutarak, g\u00f6\u011fs\u00fcn\u00fcz\u00fc geni\u015fletin ve ellerinizi arkan\u0131zdan birbirine kenetleyin.<\/li>
Kollar\u0131n\u0131zda ve g\u00f6\u011fs\u00fcn\u00fczde bir gerginlik hissetti\u011finizden emin olun.<\/li><\/ul>\r\n\r\n\r\n\r\n
S\u00fcre<\/strong> : Her iki tarafta 30 saniye<\/p>\r\n\r\n\r\n\r\n
Ad\u0131m 3: Boynunuza kan ak\u0131\u015f\u0131n\u0131 artt\u0131r\u0131n.<\/h3>\r\n\r\n\r\n\r\n $\"Boyun$ <\/a><\/figure>\r\n\r\n\r\n\r\n
<\/a><\/p>\r\n\r\n\r\n\r\n
\u0130lk pozisyon<\/strong> : Omurgan\u0131z d\u00fcz dururken, kollar\u0131n\u0131z yanlarda ve ayaklar\u0131n\u0131z omuz geni\u015fli\u011finde olmal\u0131d\u0131r.<\/p>\r\n\r\n\r\n\r\n
Ne yapmal\u0131<\/strong> :<\/p>\r\n\r\n\r\n\r\n
Kollar\u0131n\u0131z\u0131 dik tutun, omuzlar\u0131n\u0131z\u0131 nazik\u00e7e kula\u011f\u0131n\u0131za \u00e7ekin ve birka\u00e7 saniye orada tutun.<\/li>
Omuzlar\u0131n\u0131z\u0131 geriye indirin ve egzersizi tekrarlay\u0131n.<\/li><\/ul>\r\n\r\n\r\n\r\n
S\u00fcre<\/strong> : 30 saniye<\/p>\r\n\r\n\r\n\r\n
4. Ad\u0131m: Kol kaslar\u0131n\u0131z\u0131 serbest b\u0131rak\u0131n.<\/h3>\r\n\r\n\r\n\r\n $\"Boyun$ <\/a><\/figure>\r\n\r\n\r\n\r\n
<\/a><\/p>\r\n\r\n\r\n\r\n
\u0130lk pozisyon<\/strong> : Sol taraf\u0131n\u0131z duvara bakacak ve sol aya\u011f\u0131n\u0131z sa\u011f taraf\u0131n\u0131z\u0131n \u00f6n\u00fcnde olacak \u015fekilde dik durun.<\/p>\r\n\r\n\r\n\r\n
Ne yapmal\u0131<\/strong> :<\/p>\r\n\r\n\r\n\r\n
Ba\u015f\u0131n\u0131 sol omzunun \u00fczerinden d\u00f6nd\u00fcr.<\/li>
Sol kolunuzu yava\u015f\u00e7a omzunuzun \u00fczerinden kald\u0131r\u0131n, \u00fcst bedeninizi d\u00f6nd\u00fcr\u00fcn ve avucunuzu arkan\u0131zdaki duvara, omzunuzun y\u00fcksekli\u011finde yerle\u015ftirin.<\/li>
Sol kolunuzu dik tutarak ba\u015f\u0131n\u0131z\u0131 \u00e7evirin ve \u00f6n\u00fcn\u00fcze bak\u0131n.<\/li>
Sol omzunuzun ve g\u00f6\u011fs\u00fcn\u00fcz\u00fcn kaslar\u0131nda bir gerilme hissedene kadar g\u00f6\u011fs\u00fcn\u00fcz\u00fc yava\u015f\u00e7a a\u00e7\u0131n.<\/li><\/ul>\r\n\r\n\r\n\r\n
S\u00fcre<\/strong> : Her iki tarafta 30 saniye<\/p>\r\n\r\n\r\n\r\n
Ad\u0131m 5: Duru\u015funuz \u00fczerinde \u00e7al\u0131\u015f\u0131n.<\/h3>\r\n\r\n\r\n\r\n $\"Boyun$ <\/a><\/figure>\r\n\r\n\r\n\r\n
<\/a><\/p>\r\n\r\n\r\n\r\n
\u0130lk pozisyon<\/strong> : Rahat\u00e7a bir sandalyeye veya yerde, s\u0131rt\u0131n\u0131z\u0131 d\u00fcz, omuzlar\u0131n\u0131z hafif\u00e7e arkaya ve ba\u015f\u0131n\u0131z d\u00fcmd\u00fcz \u00f6ne gelecek \u015fekilde oturun.<\/p>\r\n\r\n\r\n\r\n
Ne yapmal\u0131<\/strong> :<\/p>\r\n\r\n\r\n\r\n
2 parma\u011f\u0131n\u0131z\u0131, en \u00e7ok ac\u0131 \u00e7eken taraf\u0131n kolundan \u00e7ekin ve \u00e7enenize yerle\u015ftirin.<\/li>
Parmaklar\u0131n\u0131z\u0131 \u00e7enenizde tutarak, m\u00fcmk\u00fcn oldu\u011funca ileri do\u011fru \u00e7ekin ve birka\u00e7 saniye orada tutun.<\/li>
\u00c7enenizi parmaklar\u0131n\u0131zla hafif\u00e7e bast\u0131rarak, \u00e7ift \u00e7ene yapmak i\u00e7in sonuna kadar geri itin.<\/li>
Konumu birka\u00e7 saniye bas\u0131l\u0131 tutun, ard\u0131ndan egzersizi tekrarlay\u0131n.<\/li><\/ul>\r\n\r\n\r\n\r\n
S\u00fcre<\/strong> : 30 saniye<\/p>\r\n\r\n\r\n\r\n
Ad\u0131m 6: Kas spazmlar\u0131ndan kurtulun.<\/h3>\r\n\r\n\r\n\r\n $\"Boyun$ <\/a><\/figure>\r\n\r\n\r\n\r\n
<\/a><\/p>\r\n\r\n\r\n\r\n
\u0130lk pozisyon<\/strong> : Omurgan\u0131z d\u00fczken rahat bir poz oturun.<\/p>\r\n\r\n\r\n\r\n
Ne yapmal\u0131<\/strong> :<\/p>\r\n\r\n\r\n\r\n
Ellerinizi yukar\u0131 kald\u0131r\u0131n, dirseklerinizi b\u00fck\u00fcn ve avu\u00e7lar\u0131n\u0131z\u0131 ba\u015f\u0131n\u0131z\u0131n \u00fczerine yerle\u015ftirin.<\/li>
\u00c7enenizi zemine paralel tutarak ba\u015f\u0131n\u0131z\u0131 sola do\u011fru \u00e7evirin.<\/li>
Birka\u00e7 saniye bekleyin, ard\u0131ndan ba\u015f\u0131n\u0131z\u0131 yava\u015f\u00e7a sa\u011fa \u00e7evirin.<\/li>
Konumu birka\u00e7 saniye bas\u0131l\u0131 tutun, daha sonra ba\u015f\u0131n\u0131z\u0131 tekrar sola \u00e7evirin.<\/li><\/ul>\r\n\r\n\r\n\r\n
S\u00fcre<\/strong> : 30 saniye<\/p>\r\n\r\n\r\n\r\n
Ad\u0131m 7: Omuzlar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirin.<\/h3>\r\n\r\n\r\n\r\n $\"Boyun$ <\/a><\/figure>\r\n\r\n\r\n\r\n
<\/a><\/p>\r\n\r\n\r\n\r\n
\u0130lk pozisyon<\/strong> : Ayaklar\u0131n\u0131z omuz geni\u015fli\u011finde ve kollar\u0131n\u0131z yanlarda olacak \u015fekilde yerde durun.<\/p>\r\n\r\n\r\n\r\n
Ne yapmal\u0131<\/strong> :<\/p>\r\n\r\n\r\n\r\n
Ellerinizi ba\u015f\u0131n\u0131z\u0131n \u00fcst\u00fcne kald\u0131r\u0131n, dirseklerinizi d\u00fczeltin ve avu\u00e7lar\u0131n\u0131z\u0131 birle\u015ftirin.<\/li>
Kollar\u0131n\u0131z\u0131 dik tutarak, omurgan\u0131z\u0131 yukar\u0131 do\u011fru uzat\u0131n ve pozisyonu birka\u00e7 saniye tutun.<\/li>
Omuz b\u0131\u00e7aklar\u0131n\u0131z\u0131 m\u00fcmk\u00fcn oldu\u011funca birlikte \u00e7ekmeye \u00e7al\u0131\u015f\u0131rken kollar\u0131n\u0131z\u0131 yava\u015f\u00e7a indirin, dirseklerinizi b\u00fck\u00fcn ve hepsini arkan\u0131z\u0131n arkas\u0131na koyun.<\/li>
Birka\u00e7 saniye bekledikten sonra kollar\u0131n\u0131z\u0131 tekrar kald\u0131r\u0131n.<\/li><\/ul>\r\n\r\n\r\n\r\n
S\u00fcre<\/strong> : 1 dakika<\/p>\r\n\r\n\r\n\r\n
Uyar\u0131<\/strong>\u00a0: Bu al\u0131\u015ft\u0131rmalar\u0131 ani hareketler yapmadan yava\u015f\u00e7a yap\u0131n.\u00a0\u00c7al\u0131\u015f\u0131rken a\u011fr\u0131n\u0131z k\u00f6t\u00fcye giderse, derhal durun ve doktorunuza dan\u0131\u015f\u0131n.<\/p>\r\n\r\n\r\n
HAYATA DA\u0130R BAZI K\u0130\u015e\u0130SEL G\u00d6R\u00dc\u015eLER<\/a><\/li>\n
Podcast Serisi – D\u00fcnya Trendleri<\/a><\/li>\n
G\u00fcnl\u00fck Tutabilece\u011finiz Yeni Platform Karantina G\u00fcnl\u00fckleri<\/a><\/li>\n
Boyun A\u011fr\u0131n\u0131z’dan Kurtulmak \u0130\u00e7in Egzersizler<\/a><\/li>\n
Kahverengi ve beyaz yumurtalar aras\u0131ndaki fark nedir?<\/a><\/li>\n
\u00c7ocuklar\u0131n Mutlu Bir Yeti\u015fkin Olmas\u0131 \u0130\u00e7in \u00d6\u011frenmesi Gereken 10 \u015eey<\/a><\/li>\n
K\u0131z \u00e7ocuklar\u0131 i\u00e7in g\u00fczel sa\u00e7 modelleri – s\u00fcper kolay ve h\u0131zl\u0131<\/a><\/li>\n
Yaln\u0131zl\u0131k Sizin \u0130\u00e7in \u0130yidir<\/a><\/li>\n
\u0130nsan Neden Aldat\u0131r<\/a><\/li>\n
Birinin Size A\u015f\u0131k Oldu\u011funu Nas\u0131l Anlars\u0131n\u0131z.<\/a><\/li>\n<\/ul>\r\n\r\n\r\n
<\/p>
https:\/\/brightside.me\/inspiration-health\/a-5-minute-workout-that-can-make-your-neck-pain-go-away-743760\/ <\/cite><\/blockquote>\r\n","protected":false},"excerpt":{"rendered":"
Evde televizyon izlerken bilgisayar kar\u015f\u0131s\u0131nda otururken boynunuzun sa\u011fl\u0131\u011f\u0131n\u0131 ciddi \u015fekilde etkileyen i\u015flemlerdir. Asl\u0131nda, \u00e7al\u0131\u015fan insanlar\u0131n yakla\u015f\u0131k\u00a0 % 45’i hayatlar\u0131nda en az bir kez boyun a\u011fr\u0131s\u0131 \u00e7ekmi\u015ftir. Neyse ki, ac\u0131lardan h\u0131zla bir \u015fekilde kurtulmak i\u00e7in yapabilece\u011finiz baz\u0131 basit egzersizler var. Ad\u0131m 1: Boynundaki kaslar\u0131 gev\u015fet. \u0130lk pozisyon : Omurgan\u0131z\u0131n d\u00fcz dakikbet oldu\u011fu bir sandalyede rahat\u00e7a oturun. Ne […]<\/p>\n","protected":false},"author":3,"featured_media":5177,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":""},"categories":[762],"tags":[3292,3293,1892,3294,3296,3295],"_links":{"self":[{"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/posts\/5167"}],"collection":[{"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/comments?post=5167"}],"version-history":[{"count":10,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/posts\/5167\/revisions"}],"predecessor-version":[{"id":11197,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/posts\/5167\/revisions\/11197"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/media\/5177"}],"wp:attachment":[{"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/media?parent=5167"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/categories?post=5167"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kampuskod.com\/wp-json\/wp\/v2\/tags?post=5167"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}