{"id":58921,"date":"2026-03-04T00:33:04","date_gmt":"2026-03-04T00:33:04","guid":{"rendered":"https:\/\/bihavadis.com\/?p=58921"},"modified":"2026-03-04T00:33:04","modified_gmt":"2026-03-04T00:33:04","slug":"omuz-sagligi-icin-bu-7-yanlis-davranistan-uzak-durun","status":"publish","type":"post","link":"https:\/\/bihavadis.com\/index.php\/2026\/03\/04\/omuz-sagligi-icin-bu-7-yanlis-davranistan-uzak-durun\/","title":{"rendered":"Omuz sa\u011fl\u0131\u011f\u0131 i\u00e7in bu 7 yanl\u0131\u015f davran\u0131\u015ftan uzak durun!"},"content":{"rendered":"<p>Son y\u0131llarda omuz a\u011fr\u0131s\u0131ndan \u015fikayet edenlerin say\u0131s\u0131 h\u0131zla art\u0131yor. G\u00fcnl\u00fck ya\u015fam kalitesini d\u00fc\u015f\u00fcren ve tedavisi geciktirildi\u011finde \u00a0\u00e7ok daha ciddi sorunlara yol a\u00e7abilen omuz a\u011fr\u0131s\u0131n\u0131n gen\u00e7 ya\u015flarda da yayg\u0131nla\u015ft\u0131\u011f\u0131n\u0131 belirten\u00a0<strong>Ac\u0131badem Kozyata\u011f\u0131 Hastanesi Ortopedi ve Travmatoloji Uzman\u0131 Prof. Dr. Hakan Turan \u00c7ift<\/strong>, \u201cV\u00fccudumuzun en hareketli eklemi olan omzumuzu hatal\u0131 davran\u0131\u015flarla h\u0131zla y\u0131prand\u0131r\u0131yoruz. Eskiden daha \u00e7ok a\u011f\u0131r i\u015f yapanlarda g\u00f6r\u00fclen omuz a\u011fr\u0131lar\u0131, art\u0131k gen\u00e7lerde de \u00e7ok s\u0131k g\u00f6r\u00fcl\u00fcyor. \u2018Nas\u0131lsa ge\u00e7er\u2019 deyip tedaviyi geciktirmek ise sorunun \u00e7ok daha ciddi boyutlara ula\u015fmas\u0131na neden oluyor. Ofiste, masa ba\u015f\u0131nda ya da evde baz\u0131 pratik egzersizleri yapmak omuzlar\u0131m\u0131z\u0131 sa\u011fl\u0131kl\u0131 ve din\u00e7 tutabilirken, bir haftadan daha uzun s\u00fcren a\u011fr\u0131larda ise doktora ba\u015fvurmak gerekiyor\u201d diyor. Prof. Dr. \u00c7ift, omuz a\u011fr\u0131s\u0131na yol a\u00e7an hatal\u0131 al\u0131\u015fkanl\u0131klar\u0131 ve al\u0131nmas\u0131 gereken \u00f6nlemleri anlatt\u0131, basit ama etkili 5 egzersizi a\u00e7\u0131klad\u0131.\u00a0<\/p>\n<ul>\n<li><strong>Do\u011fru oturu\u015f al\u0131\u015fkanl\u0131\u011f\u0131 kazan\u0131n<\/strong><\/li>\n<\/ul>\n<p>Bilgisayar ba\u015f\u0131nda \u00e7al\u0131\u015f\u0131rken s\u0131rt dik, omuzlar gev\u015fek ve geride olmal\u0131d\u0131r. Ekran g\u00f6z hizas\u0131nda olmal\u0131, klavye ve mause kullan\u0131rken omuzlar yukar\u0131 kalkmamal\u0131d\u0131r. Uzun s\u00fcreli kambur duru\u015f, omuz kaslar\u0131nda gerginlik ve s\u0131k\u0131\u015fmaya yol a\u00e7ar.<\/p>\n<ul>\n<li><strong>Tek tarafl\u0131 y\u00fck ta\u015f\u0131may\u0131n<\/strong><\/li>\n<\/ul>\n<p>\u00c7anta veya po\u015fetleri tek omuzda ya da tek elde ta\u015f\u0131mak omuz dengesini bozar. Y\u00fck\u00fc iki kola e\u015fit da\u011f\u0131tmak gerekir. S\u0131rt \u00e7antas\u0131 kullan\u0131lacaksa iki ask\u0131 birlikte tak\u0131lmal\u0131d\u0131r.<\/p>\n<ul>\n<li><strong>Hareketsiz kalmay\u0131n<\/strong><\/li>\n<\/ul>\n<p>Omuz eklemi hareket ettik\u00e7e beslenir. G\u00fcn i\u00e7inde en az 2-3 saatte bir omuz \u00e7evirme, esneme ve hafif germe hareketleri yap\u0131lmal\u0131d\u0131r. Masa ba\u015f\u0131nda \u00e7al\u0131\u015fanlar\u0131n k\u0131sa molalar vermesi omuz sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00f6nemlidir.<\/p>\n<ul>\n<li><strong>Spor \u00f6ncesi mutlaka \u0131s\u0131nma hareketi yap\u0131n<\/strong><\/li>\n<\/ul>\n<p>Is\u0131nmadan yap\u0131lan spor aktiviteleri, \u00f6zellikle a\u011f\u0131rl\u0131k kald\u0131rma egzersizleri omuz tendonlar\u0131nda y\u0131rt\u0131klara yol a\u00e7abilir. Egzersiz \u00f6ncesi mutlaka \u0131s\u0131nma yap\u0131lmal\u0131 ve bilin\u00e7li program uygulanmal\u0131d\u0131r.<\/p>\n<ul>\n<li><strong>A\u011fr\u0131 uzarsa mutlaka doktora ba\u015fvurun<\/strong><\/li>\n<\/ul>\n<p>Prof. Dr. \u00c7ift, omuz a\u011fr\u0131s\u0131n\u0131n \u2018nas\u0131lsa ge\u00e7er\u2019 denilerek ertelenmemesini, zaman\u0131nda m\u00fcdahale edilmeyen problemlerin omuz hareketlerinde k\u0131s\u0131tl\u0131l\u0131k, kas g\u00fc\u00e7s\u00fczl\u00fc\u011f\u00fc ve kronik a\u011fr\u0131ya yol a\u00e7abildi\u011fini vurgulayarak \u201cOmuz a\u011fr\u0131s\u0131 bir-iki haftadan uzun s\u00fcr\u00fcyorsa, gece uykudan uyand\u0131r\u0131yorsa ya da kolu kald\u0131rmay\u0131 zorla\u015ft\u0131r\u0131yorsa ihmal edilmemelidir. Erken d\u00f6nemde yap\u0131lacak muayene ve g\u00f6r\u00fcnt\u00fcleme y\u00f6ntemleriyle sorunun ilerlemesini engellemek m\u00fcmk\u00fcnd\u00fcr\u201d diyor.\u00a0<\/p>\n<p><strong>xxxxxxxx Kutu Bilgisi xxxxxxxxx<\/strong><\/p>\n<p><strong>Omuz a\u011fr\u0131s\u0131na yol a\u00e7an 7 hatal\u0131 al\u0131\u015fkanl\u0131k!<\/strong><\/p>\n<p>Prof. Dr. \u00c7ift, omuz a\u011fr\u0131s\u0131na yol a\u00e7an en yayg\u0131n 7 \u00f6nemli hatay\u0131 \u015f\u00f6yle s\u0131ral\u0131yor;<\/p>\n<ul>\n<li>Uzun s\u00fcre bilgisayar ba\u015f\u0131nda yanl\u0131\u015f oturu\u015f<\/li>\n<li>S\u00fcrekli \u00f6ne e\u011fik telefon kullan\u0131m\u0131<\/li>\n<li>A\u011f\u0131r s\u0131rt \u00e7antas\u0131 veya tek omuzda ta\u015f\u0131nan \u00e7antalar<\/li>\n<li>Laptop ve dosya \u00e7antalar\u0131n\u0131n ta\u015f\u0131nmas\u0131<\/li>\n<li>A\u011f\u0131r po\u015fetlerin tek kolla kald\u0131r\u0131lmas\u0131<\/li>\n<li>Hareketsiz ya\u015fam tarz\u0131, d\u00fczenli omuz egzersizleri yapmamak<\/li>\n<li>Ani ve bilin\u00e7siz yap\u0131lan spor hareketleri<\/li>\n<\/ul>\n<p><strong>xxxxxxxx Kutu Bilgisi xxxxxxxxx<\/strong><\/p>\n<p><strong>\u0130\u015fte basit ama etkili 5 egzersiz\u00a0<\/strong><\/p>\n<p>G\u00fcnl\u00fck hayatta 5 egzersizin d\u00fczenli yap\u0131lmas\u0131n\u0131n, boyun, omuz ve s\u0131rt kaslar\u0131n\u0131n \u00e7al\u0131\u015fmas\u0131na yard\u0131mc\u0131 olaca\u011f\u0131n\u0131 belirten Prof. Dr. Hakan Turan \u00c7ift \u201cAncak egzersizler a\u011fr\u0131 s\u0131n\u0131r\u0131n\u0131 a\u015fmadan yap\u0131lmal\u0131d\u0131r. \u015eiddetli a\u011fr\u0131, uyu\u015fma veya g\u00fc\u00e7 kayb\u0131 varsa egzersiz \u00f6ncesi ortopedi uzman\u0131na ba\u015fvurulmal\u0131d\u0131r\u201d diyor. \u00a0Prof. Dr. \u00c7ift, basit ama etkili 5 egzersizi \u015f\u00f6yle s\u0131ral\u0131yor;\u00a0<\/p>\n<ul>\n<li><strong>Omuz germe<\/strong>: Otururken ya da ayakta dik durarak omuzlar\u0131n\u0131z\u0131 kulaklara do\u011fru kald\u0131r\u0131n, geriye do\u011fru \u00e7evirerek indirin. 10 kez geriye, 10 kez \u00f6ne do\u011fru yap\u0131n.<\/li>\n<li><strong>K\u00fcrek kemi\u011fi s\u0131k\u0131\u015ft\u0131rma<\/strong>: Omuzlar\u0131n\u0131z\u0131 geriye do\u011fru \u00e7ekerek iki k\u00fcrek kemi\u011fini birbirine yakla\u015ft\u0131r\u0131n. 5 saniye tutun ve gev\u015fetin. 10 tekrar yap\u0131n.\u00a0<\/li>\n<li><strong>Boyun germe<\/strong>: \u00c7enenizi \u00f6nce bir omuza de\u011fdirip 5\u2019e kadar say\u0131n. Sonra ayn\u0131 i\u015flemi di\u011fer omuza yap\u0131p hareketleri 10 defa tekrar edin.\u00a0<\/li>\n<li><strong>Duvar y\u00fcr\u00fcy\u00fc\u015f\u00fc<\/strong>: Y\u00fcz\u00fcn\u00fcz duvara d\u00f6n\u00fck \u015fekilde durun.\u00a0 \u00a0 \u00a0 \u00a0\u00a0Parmaklar\u0131n\u0131z\u0131 duvarda yukar\u0131 do\u011fru \u201cy\u00fcr\u00fct\u00fcn\u201d. Kolunuzu zorlamadan yukar\u0131ya g\u00f6t\u00fcr\u00fcn. 5 saniye bekleyin, indirin. 10 tekrar yap\u0131n.Bu i\u015flemi duvara yan d\u00f6nerek de ayn\u0131 \u015fekilde uygulay\u0131n.\u00a0<\/li>\n<li><strong>Kol sallama<\/strong>: Hafif\u00e7e \u00f6ne do\u011fru e\u011filin ve bir elinizi masa ya da sabit bir yere destek olarak dayay\u0131n. Di\u011fer kolunuzu serbest b\u0131rak\u0131n. Kolunuzu k\u00fc\u00e7\u00fck daireler \u00e7izerek yava\u015f ve kontroll\u00fc \u015fekilde hareket ettirin. Bu hareketleri her iki kola 3 dakika uygulay\u0131n. \u00a0<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Son y\u0131llarda omuz a\u011fr\u0131s\u0131ndan \u015fikayet edenlerin say\u0131s\u0131 h\u0131zla art\u0131yor.<\/p>\n","protected":false},"author":1,"featured_media":58922,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[7073,1807,5734,731,5368],"class_list":["post-58921","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-agrisi","tag-dogru","tag-egzersiz","tag-hareket","tag-omuz"],"_links":{"self":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/58921","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/comments?post=58921"}],"version-history":[{"count":1,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/58921\/revisions"}],"predecessor-version":[{"id":58923,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/58921\/revisions\/58923"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media\/58922"}],"wp:attachment":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media?parent=58921"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/categories?post=58921"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/tags?post=58921"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}