{"id":3074,"date":"2018-08-29T09:39:41","date_gmt":"2018-08-29T06:39:41","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=3074"},"modified":"2020-05-27T22:13:29","modified_gmt":"2020-05-27T19:13:29","slug":"hamilelikte-pelvik-taban-egzersizleri-yapmak-neden-onemlidir","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/hamilelikte-pelvik-taban-egzersizleri-yapmak-neden-onemlidir\/","title":{"rendered":"Hamilelikte pelvik taban egzersizleri yapmak neden \u00f6nemlidir?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Yaz\u0131 \u0130\u00e7eri\u011fi<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69ea09251fc14\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69ea09251fc14\"  aria-label=\"A\u00e7\/Kapat\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelikte-pelvik-taban-egzersizleri-yapmak-neden-onemlidir\/#Dogum_icin_pelvik_taban_kaslari_nasil_olmalidir\" >Do\u011fum i\u00e7in pelvik taban kaslar\u0131 nas\u0131l olmal\u0131d\u0131r?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelikte-pelvik-taban-egzersizleri-yapmak-neden-onemlidir\/#Pelvik_taban_kaslarimin_zayif_oldugunu_nasil_anlarim\" >Pelvik taban kaslar\u0131m\u0131n zay\u0131f oldu\u011funu nas\u0131l anlar\u0131m?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelikte-pelvik-taban-egzersizleri-yapmak-neden-onemlidir\/#Pelvik_taban_kaslarini_kuvvetlendirmek_icin_kendim_ne_yapabilirim\" >Pelvik taban kaslar\u0131n\u0131 kuvvetlendirmek i\u00e7in kendim ne yapabilirim?<\/a><\/li><\/ul><\/nav><\/div>\n<p><strong>Pelvik taban kaslar\u0131<\/strong>, pelvis kemi\u011fimizin alt k\u0131sm\u0131n\u0131 destekleyen e\u015fkenar d\u00f6rtgen \u015feklinde kaslar olup, 9 ay boyunca bebe\u011fi ta\u015f\u0131mak zorundad\u0131r.Bu nedenle pelvik taban b\u00f6lgesi ,hamilelik s\u00fcresince \u00a0bebe\u011finizin artan a\u011f\u0131rl\u0131\u011f\u0131n\u0131 desteklemek i\u00e7in iyi bir formda olmal\u0131d\u0131r. Di\u011fer taraftan pelvik taban bebe\u011finizin do\u011fumunda son \u00e7\u0131k\u0131\u015f\u00a0 b\u00f6lgesidir. Do\u011fumda, olduk\u00e7a fazla bir gerilime maruz kal\u0131r, ve do\u011fum boyunca \u00a0b\u00fcy\u00fck bir bask\u0131 alt\u0131ndad\u0131r.Bu y\u00fczden hem do\u011fumu kolayla\u015ft\u0131rmak hem de pelvik taban\u0131n zay\u0131flamas\u0131n\u0131 \u00f6nlemek i\u00e7in gerek hamileli\u011fe gerekse do\u011fuma haz\u0131rlamak \u00f6nemlidir.<\/p>\n<p><a href=\"http:\/\/forum.annebebekkulubu.com\/index.php?forums\/gebelik.16\/\"><strong>Hamile anneler Anne Bebek Kul\u00fcb\u00fc FORUM&#8217;da bulu\u015fuyor! Aram\u0131za kat\u0131lmak i\u00e7in t\u0131klay\u0131n!\u00a0<\/strong><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogum_icin_pelvik_taban_kaslari_nasil_olmalidir\"><\/span><b>Do\u011fum i\u00e7in pelvik taban kaslar\u0131 nas\u0131l olmal\u0131d\u0131r?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>E\u011fer pelvik taban kaslar\u0131n\u0131z \u00e7ok gerginse do\u011fum olay\u0131 uzun ve zor ge\u00e7ebilir. Buna kar\u015f\u0131n e\u011fer esnek olursa do\u011fum \u00a0\u00a0\u00a0\u00a0\u00a0s\u0131ras\u0131nda kolayca gev\u015feyebilir ve b\u00f6ylece bebe\u011fin \u00e7\u0131k\u0131\u015f\u0131nda daha az diren\u00e7 olur, epizyotomi ve perine y\u0131rt\u0131k riski azal\u0131r. Esnek olmas\u0131n\u0131n yan\u0131nda bir o kadar da kuvvetli olmas\u0131 gerekir.<\/p>\n<p>Yaln\u0131z dikkat \u00e7ekmek gerekir ki kuvvetli olmas\u0131n\u0131 istiyoruz fakat a\u015f\u0131r\u0131 kasl\u0131 olmas\u0131n\u0131 de\u011fil, <strong>pelvik taban kaslar\u0131<\/strong> kas\u0131labilmenin yan\u0131nda istirahatte olduk\u00e7a rahat ve gev\u015fek de olmal\u0131d\u0131r; gergin olmamal\u0131d\u0131r. Baz\u0131 ara\u015ft\u0131rmalar g\u00f6stermi\u015ftir ki ,e\u011fer pelvik taban\u0131 hi\u00e7 \u00e7al\u0131\u015fmazsak sadece hamilelik s\u00fcresince bile kendi kas kuvvetinin yar\u0131s\u0131n\u0131 kaybeder. \u0130kinci ve \u00fc\u00e7\u00fcnc\u00fc \u00e7ocukta bu daha fazla olur. Bu durum da idrar ka\u00e7\u0131rmalara davetiye \u00e7\u0131kar\u0131r. Olu\u015fabilecek idrar ka\u00e7\u0131rma (inkontinans) problemine kar\u015f\u0131 durmak i\u00e7in, bu kas zay\u0131flamas\u0131na m\u00fcdahale etmek gerekir.<strong><br \/>\n<\/strong><\/p>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-3076\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2018\/08\/kgel-egzersizleri-nasil-yapilir-2.jpg?resize=696%2C387&#038;ssl=1\" alt=\"\" width=\"696\" height=\"387\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2018\/08\/kgel-egzersizleri-nasil-yapilir-2.jpg?w=1000&amp;ssl=1 1000w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2018\/08\/kgel-egzersizleri-nasil-yapilir-2.jpg?resize=300%2C167&amp;ssl=1 300w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2018\/08\/kgel-egzersizleri-nasil-yapilir-2.jpg?resize=768%2C427&amp;ssl=1 768w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2018\/08\/kgel-egzersizleri-nasil-yapilir-2.jpg?resize=1024%2C569&amp;ssl=1 1024w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2018\/08\/kgel-egzersizleri-nasil-yapilir-2.jpg?resize=750%2C417&amp;ssl=1 750w\" sizes=\"(max-width: 696px) 100vw, 696px\" data-recalc-dims=\"1\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Pelvik_taban_kaslarimin_zayif_oldugunu_nasil_anlarim\"><\/span><b>Pelvik taban kaslar\u0131m\u0131n zay\u0131f oldu\u011funu nas\u0131l anlar\u0131m?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Doktorunuz veya bu konu ile \u00e7al\u0131\u015fan fizyoterapistiniz<strong> pelvik taban kaslar\u0131n\u0131z\u0131n zay\u0131f olup olmad\u0131\u011f\u0131n\u0131<\/strong> size s\u00f6yleyecektir. Baz\u0131 semptomlarda buna i\u015faret eder.<\/p>\n<p>\u00d6rne\u011fin, \u00f6ks\u00fcr\u00fcrken veya bir efor harcarken damla dahi olsa idrar ka\u00e7\u0131r\u0131yorsan\u0131z pelvik taban kaslar\u0131n\u0131z i\u00e7in egzersiz yapman\u0131z gerekti\u011fini g\u00f6sterir. Her \u015fekilde pelvik kas tonusunuz azalm\u0131\u015f olsa da olmasa da, hamilelik boyunca bu kaslar\u0131 \u00e7al\u0131\u015fman\u0131z tavsiye edilir.<\/p>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-3077\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2018\/08\/kegel-egzersizleri-nasil-yapilir.jpg?resize=696%2C438&#038;ssl=1\" alt=\"\" width=\"696\" height=\"438\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2018\/08\/kegel-egzersizleri-nasil-yapilir.jpg?w=850&amp;ssl=1 850w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2018\/08\/kegel-egzersizleri-nasil-yapilir.jpg?resize=300%2C189&amp;ssl=1 300w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2018\/08\/kegel-egzersizleri-nasil-yapilir.jpg?resize=768%2C483&amp;ssl=1 768w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2018\/08\/kegel-egzersizleri-nasil-yapilir.jpg?resize=750%2C472&amp;ssl=1 750w\" sizes=\"(max-width: 696px) 100vw, 696px\" data-recalc-dims=\"1\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Pelvik_taban_kaslarini_kuvvetlendirmek_icin_kendim_ne_yapabilirim\"><\/span><b>Pelvik taban kaslar\u0131n\u0131 kuvvetlendirmek i\u00e7in kendim ne yapabilirim? <\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>En kolay \u015fekliyle yapabilece\u011finiz egzersiz, bu kaslar\u0131n\u0131z\u0131 \u00a0s\u0131k\u0131p b\u0131rakmak olabilir. Kaslar\u0131 s\u0131kmak demek kapatmakla e\u015f anlaml\u0131d\u0131r. S\u0131k\u0131p arkadan \u00f6ne yukar\u0131 kald\u0131rmak. Daha sonra gev\u015fetmek ise, a\u00e7mak yani kaslar\u0131 a\u015fa\u011f\u0131 do\u011fru hareket ettirmektir. \u00d6nemli olan iki y\u00f6nde de bu kaslar\u0131n do\u011fru \u00e7al\u0131\u015fmas\u0131d\u0131r.<\/p>\n<p>Egzersiz yapmadan \u00f6nce idrar\u0131n\u0131z\u0131 yaparak bo\u015f bir mesane (idrar torbas\u0131 )ile yapman\u0131z gerekir. S\u0131rt\u00fcst\u00fc uzan\u0131n rahat\u00e7a dizlerinizi b\u00fck\u00fcn. \u00d6ncelikle rahat nefes al\u0131p verdi\u011finizi g\u00f6zlemleyin, sonra bu kaslar\u0131n\u0131z\u0131 s\u0131k\u0131p, idrar\u0131n\u0131z gelmi\u015f de tutuyormu\u015f gibi yap\u0131n 5 saniye tutun ve rahat\u00e7a gev\u015feyin. Bu kaslar\u0131 s\u0131kt\u0131\u011f\u0131n\u0131zda bacaklar\u0131n\u0131z\u0131, kal\u00e7alar\u0131n\u0131z\u0131 \u00a0ve karn\u0131n\u0131z\u0131 s\u0131kmadan yapacaks\u0131n\u0131z.10 kez tekrarlay\u0131n.<\/p>\n<p>Hamilelik s\u0131ras\u0131nda bu egzersizler bebe\u011fe bir zarar vermez. \u00a0Gev\u015feme egzersizlerini de erken do\u011fuma neden olacak korkusu i\u00e7inde olmadan rahat\u00e7a yapabilirsiniz. Bu egzersizler hem bebe\u011fin do\u011fumunu kolayla\u015ft\u0131racak hem de do\u011fum sonras\u0131 toparlanmay\u0131 kolayla\u015ft\u0131racakt\u0131r.<\/p>\n<p><a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/hafta-hafta-hamilelik\/hafta-hafta-hamilelik-ve-bebek-gelisimi-rehberi\/\"><strong>Hamile anneler dikkat: Hafta hafta hamilelikle ilgili bilmeniz gereken her \u015fey Hafta Hafta Hamilelik Rehberi&#8217;mizde! T\u0131klay\u0131n, okuyun!\u00a0<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pelvik taban kaslar\u0131, pelvis kemi\u011fimizin alt k\u0131sm\u0131n\u0131 destekleyen e\u015fkenar d\u00f6rtgen \u015feklinde kaslar olup, 9 ay boyunca bebe\u011fi ta\u015f\u0131mak zorundad\u0131r.Bu nedenle pelvik taban b\u00f6lgesi ,hamilelik s\u00fcresince \u00a0bebe\u011finizin artan a\u011f\u0131rl\u0131\u011f\u0131n\u0131 desteklemek i\u00e7in iyi bir formda olmal\u0131d\u0131r. Di\u011fer taraftan pelvik taban bebe\u011finizin do\u011fumunda son \u00e7\u0131k\u0131\u015f\u00a0 b\u00f6lgesidir. Do\u011fumda, olduk\u00e7a fazla bir gerilime maruz kal\u0131r, ve do\u011fum boyunca \u00a0b\u00fcy\u00fck bir [&hellip;]<\/p>\n","protected":false},"author":28,"featured_media":3078,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2],"tags":[2438,2440,2439,2293,2437,2436],"class_list":{"0":"post-3074","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hamilelik","8":"tag-hamilelikte-kegel-egzersizleri","9":"tag-kegel-egzersizi-kadin","10":"tag-kegel-egzersizi-yapiyorum","11":"tag-kegel-egzersizleri","12":"tag-kegel-egzersizleri-yorumlari","13":"tag-pelvik-taban-kaslari"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2018\/08\/kegel-egzersizleri-nasil-yapilir-3.jpg?fit=1000%2C667&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/3074","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/users\/28"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=3074"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/3074\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/3078"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=3074"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=3074"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=3074"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}