{"id":1141,"date":"2013-04-01T03:00:00","date_gmt":"2013-04-01T00:00:00","guid":{"rendered":"http:\/\/92.45.35.169\/masa-basinda-bu-egzersizleri-yapin\/"},"modified":"2024-08-08T21:10:04","modified_gmt":"2024-08-08T18:10:04","slug":"masa-basinda-bu-egzersizleri-yapin","status":"publish","type":"post","link":"https:\/\/www.kariyer.net\/kariyer-rehberi\/masa-basinda-bu-egzersizleri-yapin\/","title":{"rendered":"Masa ba\u015f\u0131nda bu egzersizleri yap\u0131n!"},"content":{"rendered":"<p><strong>Ofiste b\u00fct\u00fcn g\u00fcn hareketsiz kalmak kas ve iskelet sisteminizi etkiler ve \u00f6nemli meslek hastal\u0131klar\u0131na neden olabilir. Ac\u0131badem Bak\u0131rk\u00f6y Hastanesi Fizik Tedavi ve Rehabilitasyon Uzman\u0131 Dr. Meltem Ak\u0131nbing\u00f6l\u2019den masa ba\u015f\u0131nda yapabilece\u011finiz egzersiz \u00f6nerileri ald\u0131k. <\/strong><\/p>\n<p><img decoding=\"async\" style=\"margin: 10px; width: 200px; height: 300px; float: left;\" alt=\"\" src=\"http:\/\/img1.kariyer.net\/WebSite\/uploads\/KariyerRehberi\/pictures\/ofisegzersiz.jpg\" \/>B\u00fct\u00fcn g\u00fcn masa ba\u015f\u0131nda hareketsiz bir \u015fekilde \u00e7al\u0131\u015fmak, ofis \u00e7al\u0131\u015fanlar\u0131n\u0131n en b\u00fcy\u00fck s\u0131k\u0131nt\u0131lar\u0131ndan biri. \u00c7\u00fcnk\u00fc hareketsizlik en basit sonu\u00e7lar\u0131yla, bel, boyun ve s\u0131rt a\u011fr\u0131lar\u0131 gibi fiziksel s\u0131k\u0131nt\u0131lar yarat\u0131r. Ac\u0131badem Bak\u0131rk\u00f6y Hastanesi Fizik Tedavi ve Rehabilitasyon Uzman\u0131 Dr. Meltem Ak\u0131nbing\u00f6l, ofiste yap\u0131labilecek basit egzersizlerle g\u00fcnl\u00fck hayatta daha sa\u011fl\u0131kl\u0131 ve dinamik kalabilmenin m\u00fcmk\u00fcn oldu\u011funu belirtiyor.<\/p>\n<p><strong>\u00c7al\u0131\u015fma aras\u0131 molalar verin<\/strong><\/p>\n<p>Ak\u0131nbing\u00f6l, yap\u0131lan ara\u015ft\u0131rmalar\u0131n meslek hastal\u0131klar\u0131n\u0131n y\u00fczde 35\u2019nin kas iskelet sisteminde meydana geldi\u011fini g\u00f6sterdi\u011fini s\u00f6yl\u00fcyor.\u00a0Ofis \u00e7al\u0131\u015fanlar\u0131n\u0131n bilgisayar ba\u015f\u0131nda ve masada uzun s\u00fcre vakit ge\u00e7irdi\u011fini hat\u0131rlatan Ak\u0131nbing\u00f6l, b\u00f6ylece hareketsizlik nedeniyle kas a\u011fr\u0131s\u0131 sendromlar\u0131ndan bel, boyun, s\u0131rt a\u011fr\u0131lar\u0131na kadar uzanan omurga sorunlar\u0131 ile kar\u015f\u0131 kar\u015f\u0131ya kald\u0131klar\u0131n\u0131 vurguluyor. Bunlar\u0131n yan\u0131nda \u00f6zellikle el ve kollardaki tendon hasarlar\u0131 ve sinir s\u0131k\u0131\u015fmalar\u0131n\u0131n da s\u0131k g\u00f6r\u00fcld\u00fc\u011f\u00fcn\u00fc kaydeden Ak\u0131nbing\u00f6l, \u201cBu sorunlar \u00e7al\u0131\u015fan\u0131n ya\u015fam kalitesini bozuyor ve \u00e7al\u0131\u015fma performans\u0131n\u0131 azalt\u0131yor. Ofis \u00e7al\u0131\u015fanlar\u0131, bu rahats\u0131zl\u0131klar\u0131n olu\u015fmas\u0131na ergonomik \u00f6nlemler, \u00e7al\u0131\u015fma aras\u0131 molalar ve yap\u0131lacak basit egzersizlerle engel olabilir\u201d diye konu\u015fuyor.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Bunlar\u0131 yapmay\u0131n<\/strong><\/p>\n<p>Dr. Meltem Ak\u0131nbing\u00f6l sa\u011fl\u0131kl\u0131 bir i\u015f hayat\u0131 i\u00e7in ofis \u00e7al\u0131\u015fanlar\u0131n\u0131n yapmamas\u0131 gerekenleri \u015f\u00f6yle s\u0131ral\u0131yor:<\/p>\n<ul>\n<li style=\"margin-left: 18pt;\">Uzun s\u00fcre oturmay\u0131n, arada aya\u011fa kalkarak ofis i\u00e7erisinde ufak turlar at\u0131n<\/li>\n<li style=\"margin-left: 18pt;\">Otururken belinizi destekleyin<\/li>\n<li style=\"margin-left: 18pt;\">Kol destekli sandalye kullan\u0131n<\/li>\n<li style=\"margin-left: 18pt;\">Oturma yeri, masa, klavye, ekran ve mouse\u2019nuzun y\u00fcksekli\u011fi dengede olsun<\/li>\n<li style=\"margin-left: 18pt;\">Monit\u00f6r\u00fcn\u00fcz\u00fc tam kar\u015f\u0131n\u0131zda ve kol uzunlu\u011fu mesafesinde ayarlay\u0131n<\/li>\n<li style=\"margin-left: 18pt;\">Klavye ve mouse\u2019nuzu ayn\u0131 hizada tutun<\/li>\n<li style=\"margin-left: 18pt;\">Ekran\u0131n \u00fcst y\u00fczeyi g\u00f6z hizan\u0131zda olsun<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Her saat ba\u015f\u0131nda bu egzersizleri yap\u0131n<\/strong><\/p>\n<p>Ak\u0131nbing\u00f6l\u2019\u00fcn \u00f6nerdi\u011fi basit egzersizleri her saat ba\u015f\u0131nda tekrarlayarak hareketlenin. \u00c7ok k\u0131sa vaktinizi alacak bu egzersizlerle yeni saate daha zinde ba\u015flayabilirsiniz.<\/p>\n<ul>\n<li style=\"margin-left: 18pt;\">Ba\u015f\u0131n\u0131z\u0131 yava\u015f\u00e7a, \u00f6ne, arkaya ve yanlara do\u011fru e\u011fin, hafif\u00e7e gerdirip dinlendirin.\u00a0<img decoding=\"async\" style=\"width: 300px; height: 351px; margin: 10px; float: right;\" alt=\"\" src=\"http:\/\/img1.kariyer.net\/WebSite\/uploads\/KariyerRehberi\/pictures\/egzerss.gif\" \/><\/li>\n<li style=\"margin-left: 18pt;\">Omuzlar\u0131n\u0131z\u0131 yukar\u0131 do\u011fru \u00fc\u00e7 saniye kadar kald\u0131r\u0131n. Bunu 10 defa tekrarlay\u0131n.<\/li>\n<li style=\"margin-left: 18pt;\">Omuzlar\u0131n\u0131z\u0131 arkaya ve \u00f6ne do\u011fru daireler \u00e7izer \u015fekilde hareket ettirin.<\/li>\n<li style=\"margin-left: 18pt;\">Ellerinizi belinize koyup k\u00fcrek kemiklerinizi bir bine yakla\u015ft\u0131r\u0131n<\/li>\n<li style=\"margin-left: 18pt;\">Dirseklerinizi a\u00e7\u0131n, gerdirin ve kapat\u0131n, el bileklerinizi dairesel hareketlerle \u00e7evirin.<\/li>\n<li style=\"margin-left: 18pt;\">Ellerinizi a\u00e7\u0131p kapay\u0131n, sallay\u0131n.<\/li>\n<li style=\"margin-left: 18pt;\">Ayak bileklerinizi a\u015fa\u011f\u0131 yukar\u0131 ve dairesel hareketlerle \u00e7evirin.<\/li>\n<li style=\"margin-left: 18pt;\">Ayaktayken belinizi yanlara ve geriye do\u011fru hafif\u00e7e esnetin.<\/li>\n<li style=\"margin-left: 18pt;\">Her f\u0131rsatta kalk\u0131p y\u00fcr\u00fcy\u00fcn, dizlerinizde sorun yoksa asans\u00f6r yerine merdivenleri kullan\u0131n.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Ofis d\u0131\u015f\u0131nda haftan\u0131n iki g\u00fcn\u00fc spor yap\u0131n <\/strong><\/p>\n<p>Ak\u0131nbing\u00f6l, ofis d\u0131\u015f\u0131nda haftan\u0131n en az iki g\u00fcn\u00fc d\u00fczenli spor ya da egzersiz yap\u0131lmas\u0131n\u0131 da \u00f6neriyor. Tempolu 45 dakika s\u00fcren y\u00fcr\u00fcy\u00fc\u015f, y\u00fczme, pilates veya yogay\u0131 \u00f6neren Ak\u0131nbing\u00f6l, \u201cBunlar omurga kas dengesini g\u00fc\u00e7lendiriyor. Ayr\u0131ca spor sonras\u0131 fiziksel g\u00fc\u00e7 ve esneklik artarken,\u00a0duru\u015f bozuklu\u011fu ve stres de azal\u0131yor\u201d diyor.<\/p>\n<!-- templates\/buttons-placeholder.php -->\n<div class=\"da-reactions-outer TpostID1141\">\n\t    <div class=\"da-reactions-data da-reactions-container-async center\"\n         data-type=\"post\"\n         data-id=\"1141\"\n         id=\"da-reactions-slot-post-1141\">\n        <div class=\"da-reactions-static\">\n\t\t\t<img src=\"https:\/\/www.kariyer.net\/kariyer-rehberi\/wp-content\/plugins\/da-reactions\/assets\/dist\/loading.svg\" alt=\"Loading spinner\" width=\"48\" height=\"48\" style=\"width:48px\" \/>\n        <\/div>\n    <\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ofiste b\u00fct\u00fcn g\u00fcn hareketsiz kalmak kas ve iskelet sisteminizi etkiler ve \u00f6nemli meslek hastal\u0131klar\u0131na neden olabilir. Ac\u0131badem Bak\u0131rk\u00f6y Hastanesi Fizik Tedavi ve Rehabilitasyon Uzman\u0131 Dr. Meltem Ak\u0131nbing\u00f6l\u2019den masa ba\u015f\u0131nda yapabilece\u011finiz egzersiz \u00f6nerileri ald\u0131k. B\u00fct\u00fcn g\u00fcn masa ba\u015f\u0131nda hareketsiz bir \u015fekilde \u00e7al\u0131\u015fmak, ofis \u00e7al\u0131\u015fanlar\u0131n\u0131n en b\u00fcy\u00fck s\u0131k\u0131nt\u0131lar\u0131ndan biri. \u00c7\u00fcnk\u00fc hareketsizlik en basit sonu\u00e7lar\u0131yla, bel, boyun ve [&hellip;]<\/p>\n<!-- templates\/buttons-placeholder.php -->\n<div class=\"da-reactions-outer TpostID1141\">\n\t    <div class=\"da-reactions-data da-reactions-container-async center\"\n         data-type=\"post\"\n         data-id=\"1141\"\n         id=\"da-reactions-slot-post-1141\">\n        <div class=\"da-reactions-static\">\n\t\t\t<img src=\"https:\/\/www.kariyer.net\/kariyer-rehberi\/wp-content\/plugins\/da-reactions\/assets\/dist\/loading.svg\" alt=\"Loading spinner\" width=\"48\" height=\"48\" style=\"width:48px\" \/>\n        <\/div>\n    <\/div>\n<\/div>\n","protected":false},"author":4,"featured_media":4335,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_elementor_edit_mode":"","_elementor_template_type":"","_elementor_data":"","_elementor_page_settings":null,"_elementor_conditions":[]},"categories":[46,2214],"tags":[],"class_list":{"0":"post-1141","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-is-hayati","8":"category-yasam"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v21.4 (Yoast SEO v27.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Masa ba\u015f\u0131nda bu egzersizleri yap\u0131n! | Kariyer Rehberi<\/title>\n<meta name=\"description\" content=\"Ofiste b\u00fct\u00fcn g\u00fcn hareketsiz kalmak kas ve iskelet sisteminizi etkiler ve \u00f6nemli meslek hastal\u0131klar\u0131na neden olabilir. 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