{"id":161076,"date":"2025-07-27T11:36:06","date_gmt":"2025-07-27T08:36:06","guid":{"rendered":"https:\/\/epochtimestr.com\/?p=161076"},"modified":"2025-07-27T11:36:15","modified_gmt":"2025-07-27T08:36:15","slug":"alt-sirt-agrisini-hafifleten-esneme-hareketleri","status":"publish","type":"post","link":"https:\/\/epochtimestr.com\/index.php\/alt-sirt-agrisini-hafifleten-esneme-hareketleri","title":{"rendered":"Alt S\u0131rt A\u011fr\u0131s\u0131n\u0131 Hafifleten Esneme Hareketleri"},"content":{"rendered":"\n

\u0130liopsoas kas grubunu hedefleyen esneme hareketleri, alt s\u0131rt rahats\u0131zl\u0131\u011f\u0131n\u0131 azaltmaya yard\u0131mc\u0131 olabilir.<\/h2>\n\n\n
\n
\"\u0130liopsoas
\u0130liopsoas kas grubunu hedefleyen esneme hareketleri, alt s\u0131rt rahats\u0131zl\u0131\u011f\u0131n\u0131 azaltmaya yard\u0131mc\u0131 olabilir. (Foto\u011fraf: Irina L, Pixabay)<\/figcaption><\/figure><\/div>\n\n\n

\u0130liopsoas kas\u0131, le\u011fen kemi\u011fi, omurga ve kal\u00e7a kemi\u011fine ba\u011fl\u0131 olarak bulunun tek kast\u0131r. V\u00fccudun en b\u00fcy\u00fck kas gruplar\u0131ndan biri olan bu kas\u0131n esnekle\u015fmesi, bel a\u011fr\u0131lar\u0131n\u0131 azaltabilir.<\/p>\n\n\n\n

Alt s\u0131rt a\u011fr\u0131s\u0131 ya da sertli\u011fi, \u0130liopsoas kas grubundaki gerginlikle ili\u015fkili olabilir. Bu kasa y\u00f6nelik hedefli esneme hareketleri, kaslardaki gerginli\u011fi hafifletmeye ve rahats\u0131zl\u0131\u011f\u0131 azaltmaya yard\u0131mc\u0131 olur.<\/p>\n\n\n\n

\u0130liopsoas kas grubundaki gerginli\u011fi kontrol etmenin basit bir yolu Thomas Testidir:<\/p>\n\n\n\n

S\u0131rt \u00fcst\u00fc d\u00fcz bir zemine uzan\u0131n ve bir dizinizi g\u00f6\u011fs\u00fcn\u00fcze do\u011fru \u00e7ekin. Di\u011fer bacak (uzat\u0131lm\u0131\u015f olan) yerden kalk\u0131yorsa ya da dizden b\u00fck\u00fcl\u00fcyorsa, bu \u0130liopsoas kas grubunda gerginlik oldu\u011funu g\u00f6sterebilir.<\/p>\n\n\n\n

\u0130liopsoas Kas Gerginli\u011fi ve Alt S\u0131rt A\u011fr\u0131s\u0131<\/h3>\n\n\n\n

\u0130liopsoas kas grubu, psoas major ve iliacus adl\u0131 iki kastan olu\u015fur. Baz\u0131 ki\u015filerde bu gruba ayr\u0131ca psoas minor adl\u0131 \u00fc\u00e7\u00fcnc\u00fc bir kas da d\u00e2hil olur.<\/p>\n\n\n\n

Psoas major, T12 ile L5 omurlar\u0131 aras\u0131ndaki omur g\u00f6vdelerinden ve yan \u00e7\u0131k\u0131nt\u0131lar\u0131ndan ba\u015flar. \u0130liacus ise kal\u00e7a kemi\u011finin i\u00e7 y\u00fczeyinden ba\u015flar. Bu iki kas ayr\u0131ca, uyluk kemi\u011finin i\u00e7 k\u0131sm\u0131ndaki k\u00fc\u00e7\u00fck \u00e7\u0131k\u0131nt\u0131ya ba\u011flanan ortak bir tendon olu\u015fturur.<\/p>\n\n\n\n

\u0130liopsoas kas grubu, \u00fcst v\u00fccutla alt v\u00fccudu birbirine ba\u011flayan en g\u00fc\u00e7l\u00fc kas gruplar\u0131ndan biridir. \u0130liopsoas \u00e7ok fazla gerginle\u015fti\u011finde ya da zay\u0131flad\u0131\u011f\u0131nda kal\u00e7a fleksiyonu, alt s\u0131rt b\u00f6lgesinde a\u011fr\u0131ya yol a\u00e7ar. Baz\u0131 durumlarda bu, le\u011fen kemi\u011finin \u00f6ne do\u011fru e\u011filmesine (anterior pelvik tilt) neden olur. Bunun sonucunda ki\u015fi s\u0131rt \u00fcst\u00fc yatarken alt s\u0131rt\u0131yla zemin aras\u0131nda belirgin bir bo\u015fluk olu\u015fur. Bu da sabahlar\u0131 a\u011fr\u0131yla uyanman\u0131za sebep olabilir.<\/p>\n\n\n\n

Ge\u00e7ti\u011fimiz Mart ay\u0131nda yay\u0131mlanan bir \u00e7al\u0131\u015fmada<\/a>, \u0130liopsoas kas grubundaki gerginli\u011fin, fiziksel aktivite s\u0131ras\u0131nda alt v\u00fccutta meydana gelen sakatlanmalarda art\u0131\u015fla ili\u015fkili oldu\u011fu g\u00f6sterildi.<\/p>\n\n\n\n

\u0130liopsoas Kas Gerginli\u011fini Hafifletmeye Y\u00f6nelik Egzersizler<\/h3>\n\n\n\n

Egzersiz 1: Diz \u00c7\u00f6kerek Esneme<\/strong><\/p>\n\n\n\n

Ad\u0131mlar:<\/strong><\/p>\n\n\n\n

    \n
  1. Diz \u00e7\u00f6kerek bir dizinizi \u00f6ne al\u0131n ve b\u00fck\u00fcn. Di\u011fer baca\u011f\u0131n\u0131z\u0131 geriye do\u011fru uzat\u0131n, dizinizi kal\u00e7a ekleminin gerisinde kalacak \u015fekilde yere koyun.<\/li>\n\n\n\n
  2. \u00dcst g\u00f6vdenizi dik tutarak a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 nazik\u00e7e \u00f6ne ve a\u015fa\u011f\u0131ya, \u00f6n baca\u011f\u0131n\u0131za do\u011fru verin. Arka baca\u011f\u0131n\u0131z\u0131n kal\u00e7a ve \u00fcst uyluk b\u00f6lgesinde belirgin bir esneme hissetmelisiniz.<\/li>\n\n\n\n
  3. Ard\u0131ndan her iki kolunuzu yukar\u0131ya kald\u0131rarak \u0130liopsoas kas grubundaki esnemeyi derinle\u015ftirin.<\/li>\n<\/ol>\n\n\n
    \n
    \"\"<\/figure><\/div>\n\n
    \n
    \"\"<\/figure><\/div>\n\n\n

    Egzersiz 2: Yere E\u011filerek Esneme<\/strong><\/p>\n\n\n\n

    Ad\u0131mlar:<\/strong><\/p>\n\n\n\n

      \n
    1. Dizlerinizin ve ellerinizin \u00fczerinde ba\u015flay\u0131n. Ard\u0131ndan bir aya\u011f\u0131n\u0131z\u0131 b\u00fcy\u00fck bir ad\u0131m atarak \u00f6ne al\u0131n. Ayn\u0131 taraftaki elinizi de aya\u011f\u0131n\u0131z\u0131n hemen d\u0131\u015f\u0131na yerle\u015ftirin. \u00d6ndeki aya\u011f\u0131n\u0131z\u0131 hafif\u00e7e d\u0131\u015fa do\u011fru \u00e7evirin ve arkadaki aya\u011f\u0131n\u0131z\u0131 yere uzat\u0131n.<\/li>\n\n\n\n
    2. Dirseklerinizi yava\u015f\u00e7a yere do\u011fru bast\u0131rarak \u0130liopsoas kas grubunda daha derin bir esneme hissi yarat\u0131n.<\/li>\n<\/ol>\n\n\n
      \n
      \"\"<\/figure><\/div>\n\n
      \n
      \"\"<\/figure><\/div>\n\n\n

      Egzersiz 3: S\u0131rt\u00fcst\u00fc Esneme<\/strong><\/p>\n\n\n\n

      Ad\u0131mlar:<\/strong><\/p>\n\n\n\n

        \n
      1. Esnemeye ba\u015flamadan \u00f6nce, bir k\u00f6pr\u00fc hareketi yaparak kal\u00e7an\u0131z\u0131 yerden kald\u0131r\u0131n. Daha sonra belinizin alt k\u0131sm\u0131 ve kal\u00e7alar\u0131n\u0131z zemine tamamen temas edecek \u015fekilde tekrar uzan\u0131n. Dizlerinizi b\u00fckerek bacaklar\u0131n\u0131z\u0131 yukar\u0131 kald\u0131r\u0131n; uyluk ve bald\u0131rlar\u0131n\u0131z aras\u0131nda 90 derecelik bir a\u00e7\u0131 olu\u015fturun.<\/li>\n\n\n\n
      2. Bir baca\u011f\u0131n\u0131z\u0131 yava\u015f ve kontroll\u00fc bir \u015fekilde yere do\u011fru uzat\u0131n. Bu s\u0131rada belinizin alt k\u0131sm\u0131n\u0131 yere bast\u0131r\u0131n. B\u00f6ylece hem kar\u0131n kaslar\u0131n\u0131z hem de \u0130liopsoas kas grubu devreye girmi\u015f olacak. Topu\u011funuz yere hafif\u00e7e de\u011fene kadar baca\u011f\u0131n\u0131z\u0131 indirin, ard\u0131ndan di\u011fer bacakla tekrarlay\u0131n.<\/li>\n<\/ol>\n\n\n
        \n
        \"\"<\/figure><\/div>\n\n
        \n
        \"\"<\/figure><\/div>\n\n\n

        Ancak baca\u011f\u0131n\u0131z belirli bir a\u00e7\u0131da tak\u0131labilir ya da hareket s\u0131ras\u0131nda aniden d\u00fc\u015febilir. Bu, o aral\u0131kta zay\u0131f bir nokta oldu\u011funu ve bu b\u00f6lgenin hedefli olarak g\u00fc\u00e7lendirilmesi gerekti\u011fini g\u00f6sterir.<\/p>\n\n\n\n

        \u00d6zet<\/h3>\n\n\n\n

        Burada tarif edilen ilk iki egzersiz, \u0130liopsoas kas grubunu gev\u015fetmeye yard\u0131mc\u0131 olur. Ayr\u0131ca \u00fc\u00e7\u00fcnc\u00fc egzersiz de bu kas grubunun g\u00fc\u00e7lendirilmesine odaklan\u0131r.<\/p>\n\n\n\n

        \u0130liopsoas kas grubundaki gerginli\u011fi etkili \u015fekilde gidermek i\u00e7in uzun s\u00fcre oturmaktan ka\u00e7\u0131nmak \u00f6nemlidir. Bu y\u00fczden her 30\u201340 dakikada bir aya\u011fa kalk\u0131p bu kas grubunu esnetmeye \u00e7al\u0131\u015f\u0131n. D\u00fczenli esneme hareketleriyle birlikte g\u00fc\u00e7lendirme \u00e7al\u0131\u015fmalar\u0131, bu kaslardaki gerginli\u011fi azaltarak uzun vadede v\u00fccut verimlili\u011fini art\u0131r\u0131r.<\/p>\n\n\n\n

        \n
        <\/div>\n<\/div>\n\n\n\n

        Yazan:<\/em> Amber Yang, The Epoch Times<\/p>\n","protected":false},"excerpt":{"rendered":"

        \u0130liopsoas kas grubunu hedefleyen esneme hareketleri, alt s\u0131rt rahats\u0131zl\u0131\u011f\u0131n\u0131 azaltmaya yard\u0131mc\u0131 olabilir. \u0130liopsoas kas\u0131, le\u011fen kemi\u011fi, omurga ve kal\u00e7a kemi\u011fine ba\u011fl\u0131 olarak bulunun tek kast\u0131r. V\u00fccudun en b\u00fcy\u00fck kas gruplar\u0131ndan biri olan bu kas\u0131n esnekle\u015fmesi, bel a\u011fr\u0131lar\u0131n\u0131 azaltabilir. Alt s\u0131rt a\u011fr\u0131s\u0131 ya da sertli\u011fi, \u0130liopsoas kas grubundaki gerginlikle ili\u015fkili olabilir. Bu kasa y\u00f6nelik hedefli esneme […]<\/p>\n","protected":false},"author":12791,"featured_media":161077,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"esneme hareketleri","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"V\u00fccudun en b\u00fcy\u00fck kas gruplar\u0131ndan biri olan iliopsoas kas\u0131n\u0131 \u00e7al\u0131\u015ft\u0131ran esneme hareketleri, bel ve alt s\u0131rt a\u011fr\u0131lar\u0131n\u0131 azaltabilir.","_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"footnotes":"","_yoast_wpseo_focuskw_text_input":""},"categories":[519,19],"tags":[9186,9182],"yoast_head":"\nAlt S\u0131rt A\u011fr\u0131s\u0131n\u0131 Hafifleten Esneme Hareketleri - The Epoch Times TR<\/title>\n<meta name=\"description\" content=\"V\u00fccudun en b\u00fcy\u00fck kas gruplar\u0131ndan biri olan iliopsoas kas\u0131n\u0131 \u00e7al\u0131\u015ft\u0131ran esneme hareketleri, bel ve alt s\u0131rt a\u011fr\u0131lar\u0131n\u0131 azaltabilir.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/epochtimestr.com\/index.php\/alt-sirt-agrisini-hafifleten-esneme-hareketleri\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Alt S\u0131rt A\u011fr\u0131s\u0131n\u0131 Hafifleten Esneme Hareketleri - 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