{"id":8885,"date":"2020-11-09T22:20:13","date_gmt":"2020-11-09T19:20:13","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=8885"},"modified":"2020-12-19T21:10:16","modified_gmt":"2020-12-19T18:10:16","slug":"hamilelikte-kegel-egzersizlerinin-faydalari-nelerdir","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/hamilelikte-kegel-egzersizlerinin-faydalari-nelerdir\/","title":{"rendered":"Hamilelikte kegel egzersizlerinin faydalar\u0131 nelerdir?"},"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-69e47c034790b\" 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-69e47c034790b\"  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-kegel-egzersizlerinin-faydalari-nelerdir\/#Kegel_egzersizlerinin_faydalari\" >Kegel egzersizlerinin faydalar\u0131<\/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-kegel-egzersizlerinin-faydalari-nelerdir\/#Kegel_egzersizleri_nasil_yapilir\" >Kegel egzersizleri nas\u0131l yap\u0131l\u0131r?<\/a><\/li><\/ul><\/nav><\/div>\n<p><strong>Hamilelikte kegel egzersizlerinin faydalar\u0131 nelerdir,<\/strong> kegel egzersizleri nas\u0131l yap\u0131l\u0131r? <strong>Ya\u015fam Ko\u00e7u ve Yoga E\u011fitmeni Asl\u0131 Karabacak<\/strong>, hamile anneler i\u00e7in kegel egzersizlerini anlatt\u0131!..<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Kegel_egzersizlerinin_faydalari\"><\/span><strong>Kegel egzersizlerinin faydalar\u0131<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>Kegel egzersizleri (temel pelvik taban)<\/strong> vajen b\u00f6lgesindeki kaslar\u0131n g\u00fc\u00e7lendirilmesi i\u00e7in yap\u0131lan egzersizdir. Ba\u015fka bir deyi\u015fle pelvik kas grubunu s\u0131kmak ve sonra rahatlatmak anlam\u0131na gelir. Bu egzersizleri her kad\u0131n her ya\u015fta yapmal\u0131 ve g\u00fc\u00e7l\u00fc pelvik taban kaslar\u0131na sahip olmal\u0131. Hamileli\u011finizin ilk g\u00fcn\u00fcnden itibaren ve do\u011fumdan sonra da uygulaman\u0131z\u0131 \u00f6neririm. Normal do\u011fumu kolayla\u015ft\u0131r\u0131r. Seni do\u011fuma haz\u0131rlar ve do\u011fum sonras\u0131 iyile\u015fmeni destekler. Kegel egzersizini kendine bir saat belirleyip, akl\u0131n\u0131za gelebilecek her yerde g\u00fcnde 3 kez 5 dakikal\u0131k s\u00fcreler halinde yaparsan uzun vadede faydalar\u0131n\u0131 g\u00f6rebilirsin. Egzersizi yapmak \u00e7ok kolay ve hi\u00e7 kimse bu egzersiz nas\u0131l yapt\u0131\u011f\u0131n\u0131 anlamaz.<\/p>\n<p><span style=\"font-weight: 400;\">Bir\u00e7ok kad\u0131n \u00f6zelikle ilerleyen ya\u015flarda, <strong>hamilelik<\/strong> s\u0131ras\u0131nda veya do\u011fum yapt\u0131ktan sonra idrar ka\u00e7\u0131r\u0131r. <strong>Normal do\u011fum<\/strong> ile birlikte pelvik taban kaslar\u0131 zay\u0131flayabilir. D\u00fczenli yap\u0131ld\u0131\u011f\u0131 takdirde idrar ka\u00e7\u0131rma, rahim sarkmas\u0131, hemoroid sorunlar\u0131n\u0131n \u00f6n\u00fcne ge\u00e7er. Do\u011fum s\u0131ras\u0131nda bu kaslar\u0131 kolayca gev\u015fetme ve kontrol edebilmenize yard\u0131mc\u0131 olur. Epizyotomi yani kesi yap\u0131lmas\u0131n\u0131 \u00f6nleyebilir. Do\u011fum sonras\u0131 vajinan\u0131n eski s\u0131k\u0131l\u0131\u011f\u0131na d\u00f6nmesini sa\u011flar. Bu kaslar\u0131 do\u011fru kullan\u0131rsan\u0131z cinsel ili\u015fkiden daha fazla keyif al\u0131rs\u0131n\u0131z.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Kegel_egzersizleri_nasil_yapilir\"><\/span><b>Kegel egzersizleri nas\u0131l yap\u0131l\u0131r?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bu egzersizi oturdu\u011funuz yerden, s\u0131rt \u00fcst\u00fc yatarken ya da hamilelikte dizlerinizin alt\u0131na battaniye al\u0131p, karn\u0131n\u0131z bo\u015fta kalacak \u015fekilde kal\u00e7a yukar\u0131da g\u00f6\u011fs\u00fcn\u00fcz\u00fc <strong>pilates<\/strong> topuna yat\u0131rarak topa sar\u0131l\u0131p yapabilirsiniz.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mesanenizi tamamen bo\u015faltt\u0131ktan sonra bu egzersizi yapmaya ba\u015flay\u0131n. Basit bir egzersiz gibi g\u00f6r\u00fcnse de \u00f6nce do\u011fru kaslar\u0131 bulman\u0131z \u00f6nemlidir. Do\u011fru kaslar\u0131 bulmak i\u00e7in tuvalete giderken idrar ak\u0131\u015f\u0131n\u0131 durdurmaya ve yeniden devam etmeye \u00e7al\u0131\u015f\u0131n. E\u011fer yapabiliyorsan\u0131z do\u011fru kaslar\u0131 bulmu\u015fsunuz demektedir, i\u015fte bu kaslar pelvik kaslar\u0131n\u0131zd\u0131r. Do\u011fru kaslar\u0131 bulduktan sonra rahatlay\u0131n ve idrar tutmaya yarayan kaslar\u0131n\u0131z\u0131 s\u0131k\u0131p b\u0131rak\u0131n. Egzersiz s\u0131ras\u0131nda di\u011fer kaslar\u0131 kasmay\u0131n, sadece odaklan\u0131n. Daha sonra makat(an\u00fcs) b\u00f6lgesindeki kaslar\u0131 tespit edin ve buray\u0131 di\u011fer kaslardan ayr\u0131 tutmay\u0131 ara\u015ft\u0131r\u0131n. Nefes al\u0131rken s\u0131k\u0131p 5 saniye tutun, nefes verirken gev\u015fetin. Son olarak vajinan\u0131z\u0131 tespit edin ve buray\u0131 nefes al\u0131rken s\u0131k\u0131p 5 saniye tutun, nefes verirken gev\u015fetin. Her nefes veri\u015fte vajen, perine b\u00f6lgeniz biraz daha gev\u015fiyor, rahatl\u0131yor. Nefesinizi tutmay\u0131n. Egzersiz s\u0131ras\u0131nda kar\u0131n, kal\u00e7a ve uyluk kaslar\u0131n\u0131z\u0131 gev\u015fek tutun, s\u0131kmay\u0131n. Kar\u0131n, kal\u00e7a, belde a\u011fr\u0131 varsa, kegel egzersizini yanl\u0131\u015f yap\u0131yorsunuz demektir. O y\u00fczden m\u00fcmk\u00fcn oldu\u011funca kegel egzersizlerini bilmek gerekir. \u0130lk zamanlar do\u011fru kaslar\u0131 bulmak size karma\u015f\u0131k gelebilir. D\u00fczenli ve do\u011fru yapmak bunun i\u00e7in \u00f6nemlidir. <strong>Kegel egzersizlerini yapmadan \u00f6nce doktorunuza dan\u0131\u015fman\u0131z\u0131 \u00f6neririm.<\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hamilelikte kegel egzersizlerinin faydalar\u0131 nelerdir, kegel egzersizleri nas\u0131l yap\u0131l\u0131r? Ya\u015fam Ko\u00e7u ve Yoga E\u011fitmeni Asl\u0131 Karabacak, hamile anneler i\u00e7in kegel egzersizlerini anlatt\u0131!.. Kegel egzersizlerinin faydalar\u0131 Kegel egzersizleri (temel pelvik taban) vajen b\u00f6lgesindeki kaslar\u0131n g\u00fc\u00e7lendirilmesi i\u00e7in yap\u0131lan egzersizdir. Ba\u015fka bir deyi\u015fle pelvik kas grubunu s\u0131kmak ve sonra rahatlatmak anlam\u0131na gelir. Bu egzersizleri her kad\u0131n her ya\u015fta [&hellip;]<\/p>\n","protected":false},"author":120,"featured_media":8899,"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":[11385,11384],"class_list":{"0":"post-8885","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hamilelik","8":"tag-gebelikte-kegel-egzersizleri","9":"tag-hamilelikte-kegel-egzersizi"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/11\/hamilelikte-kegel-egzersizlerinin-faydalari.jpg?fit=626%2C417&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/8885","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\/120"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=8885"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/8885\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/8899"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=8885"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=8885"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=8885"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}