{"id":8926,"date":"2024-09-23T12:36:06","date_gmt":"2024-09-23T09:36:06","guid":{"rendered":"https:\/\/yalovasondakika.com.tr\/?p=8926"},"modified":"2024-09-23T12:36:06","modified_gmt":"2024-09-23T09:36:06","slug":"el-kol-ve-omzunuzu-idareli-kullanin","status":"publish","type":"post","link":"https:\/\/yalovasondakika.com.tr\/index.php\/2024\/09\/23\/el-kol-ve-omzunuzu-idareli-kullanin\/","title":{"rendered":"El, kol ve omzunuzu idareli kullan\u0131n!"},"content":{"rendered":"

Ofislerde bilhassa masa ba\u015f\u0131nda \u00e7al\u0131\u015fanlar\u0131n ve cep telefonu yahut diz \u00fcst\u00fc bilgisayar \u00fczere ta\u015f\u0131nabilir teknolojileri \u00e7ok kullananlar\u0131n uzun m\u00fcddet mak\u00fbs durumda hareketsiz kalmalar\u0131 yahut daima tekrarlayan hareketler yapmalar\u0131; g\u00fcnl\u00fck hayat ak\u0131\u015f\u0131m\u0131zda esasen faal olan el, kol ve omuzlarda fazladan y\u00fcklenmeye neden oluyor.\u00a0Ac\u0131badem Altunizade Hastanesi Ortopedi ve Travmatoloji Uzman\u0131 Prof. Dr. Arel Gereli,<\/strong>\u00a0bunun sonucunda organlar\u0131m\u0131z\u0131 olu\u015fturan dokular\u0131n y\u0131pranarak k\u0131sa vadede a\u011fr\u0131 olu\u015fumuna, uzun vadede ise omuz kas\u0131 y\u0131rt\u0131\u011f\u0131, hudut s\u0131k\u0131\u015fmas\u0131 ve kire\u00e7lenme \u00fczere hastal\u0131klara yol a\u00e7abildi\u011fine dikkat \u00e7ekerek, \u201cKendi kendimize k\u00e2fi kalmak i\u00e7in el, kol ile omuzlar\u0131m\u0131za en \u00e7ok gereksinimimizin oldu\u011fu 60 ya\u015f ve \u00fczeri devirlerde bu organlar\u0131m\u0131z\u0131n t\u00fckenmesi g\u00fcnl\u00fck hayat\u0131m\u0131zdaki ba\u011f\u0131ms\u0131zl\u0131\u011f\u0131m\u0131z\u0131 tehdit ediyor. Bu duruma d\u00fc\u015fmemek i\u00e7in \u00f6nlemimizi \u015fimdiden almam\u0131z gerekiyor. Fark\u0131ndal\u0131\u011f\u0131m\u0131z\u0131 artt\u0131rarak, g\u00fcnl\u00fck kullan\u0131mda \u00f6nceliklerimizi belirleyerek ve \u00e7ok kullan\u0131mdan ka\u00e7\u0131narak uzun y\u0131llar sa\u011fl\u0131kl\u0131 ve etkin kalmam\u0131z m\u00fcmk\u00fcn olabiliyor\u201d diyor. \u00a0<\/p>\n

Ortopedi ve Travmatoloji Uzman\u0131 Prof. Dr. Arel Gereli,<\/strong>\u00a0\u201c23 \u2013 30 Eyl\u00fcl Ofiste S\u0131hhat Fark\u0131ndal\u0131k Haftas\u0131\u201d \u00a0\u00a0<\/strong><\/em>kapsam\u0131nda ofis \u00e7al\u0131\u015fanlar\u0131nda yayg\u0131n g\u00f6r\u00fclen el, kol ve omuz s\u0131k\u0131nt\u0131lar\u0131n\u0131 anlatt\u0131; \u00a0\u00f6nemli teklifler ve ikazlarda bulundu. \u00a0<\/p>\n

\u00a0<\/strong><\/p>\n

ELLER<\/strong><\/p>\n

\u201cD\u00fcnya parmaklar\u0131m\u0131z\u0131n ucunda\u201d derken asl\u0131nda d\u00fcnyay\u0131 parmaklar\u0131m\u0131zla ta\u015f\u0131d\u0131\u011f\u0131m\u0131z\u0131n fark\u0131nda m\u0131y\u0131z? G\u00fcnl\u00fck hayatta beslenme, \u015fahs\u00ee bak\u0131m ve pakl\u0131k \u00fczere temel ya\u015famsal faaliyetlerimizin tamam\u0131 ellerimizle yap\u0131l\u0131yor. Al\u0131\u015fveri\u015ften toplumsalla\u015fmaya, irtibattan e\u011fitime ve \u00e7al\u0131\u015fma hayat\u0131na her \u015feyin giderek dijitalle\u015fti\u011fi \u00e7a\u011fda\u015f d\u00fcnyada ellerimizin \u00e7ok kullan\u0131m\u0131 maalesef ka\u00e7\u0131n\u0131lmaz oluyor. Elimizde devaml\u0131 bir \u015fey tutmak, devaml\u0131 tu\u015fa basmak, ekran kayd\u0131rmak \u00fczere tekrarlayan hareketler el eklemlerimizdeki k\u0131k\u0131rdaklar\u0131n a\u015f\u0131nmas\u0131na, hareketi sa\u011flayan tendonlar\u0131m\u0131z\u0131n kal\u0131nla\u015fmas\u0131na ve ilerleyen devirde eklem kire\u00e7lenmesi, tetik parmak ya da karpal t\u00fcnel sendromu \u00fczere \u00f6nemli hastal\u0131klar\u0131n ortaya \u00e7\u0131kmas\u0131na yol a\u00e7abiliyor. \u015eahs\u00ee bak\u0131m ile pakl\u0131k \u00fczere temel faaliyetlerde a\u011fr\u0131n\u0131n yan\u0131 s\u0131ra hareket k\u0131s\u0131tlanmas\u0131yla kendini g\u00f6steren bu meselelerin tedavisi \u00e7o\u011funlukla cerrahi metot oluyor.<\/p>\n

Nas\u0131l tedbir almal\u0131?<\/strong><\/p>\n

Cep telefonunu gereksiz ve \u00e7ok kullanmaktan ka\u00e7\u0131n\u0131n.<\/p>\n

Klavye ve mouse ile \u00e7al\u0131\u015f\u0131rken 40 dakikada bir 5 dakika orta verin.<\/p>\n

Ara verdi\u011finizde ellerinizle \u00f6teki i\u015fler yapmay\u0131n.<\/p>\n

Kavanoz a\u00e7mak ve bez s\u0131kmak \u00fczere zorlamal\u0131 aktivitelerde ellerinize nazik davran\u0131n.<\/p>\n

\u00a0<\/p>\n

KOLLAR<\/strong><\/p>\n

Kollar\u0131m\u0131z, ellerimizi kullanabilmemiz i\u00e7in takviye g\u00f6revi g\u00f6r\u00fcyor. M\u00fcnasebetiyle ellerimize g\u00fc\u00e7 aktarmak ve onlar\u0131 pozisyonland\u0131rmak i\u00e7in kollar\u0131m\u0131za muhta\u00e7l\u0131\u011f\u0131m\u0131z var. Ellerimize giden damar ve hudutlar tekrar kollar\u0131m\u0131zdan ge\u00e7iyor. O nedenle \u00e7ok kullan\u0131m ve y\u00fcklenmelerden ellerimizle t\u0131pk\u0131 oranda etkileniyorlar. Masa ba\u015f\u0131nda \u00e7al\u0131\u015ft\u0131\u011f\u0131m\u0131zda yahut cep telefonu \u00fczere ara\u00e7lar\u0131 a\u011f\u0131r kulland\u0131\u011f\u0131m\u0131zda; ellerimizi klavye ve mouse \u00fczerinde tutmak yahut ekran\u0131 g\u00f6z\u00fcm\u00fcze hizalamak i\u00e7in kollar\u0131m\u0131z\u0131n devaml\u0131 kas\u0131l\u0131 kalmalar\u0131 gerekiyor. Prof. Dr. Arel Gereli,\u00a0<\/strong>s\u00fcrekli birebir konumda kas\u0131l\u0131 kalan kol kaslar\u0131m\u0131z\u0131n bir m\u00fcddet sonra yoruldu\u011funa ve bunun sonucunda a\u011fr\u0131ya neden oldu\u011funa i\u015faret ederek, \u201cKas\u0131l\u0131 kalan kollar\u0131m\u0131zda y\u0131pranan ve kal\u0131nla\u015fan dokular uzun devirde i\u00e7inden ge\u00e7en hudutlar\u0131 s\u0131k\u0131\u015ft\u0131rarak; uyu\u015fma, g\u00fc\u00e7 kayb\u0131 ve kas erimesiyle birlikte birden fazla kere ameliyatla sonu\u00e7lanan \u00f6nemli s\u0131k\u0131nt\u0131lara yol a\u00e7\u0131yorlar. Bilhassa ileri ya\u015flarda g\u00f6r\u00fclen hudut s\u0131k\u0131\u015fmalar\u0131 kal\u0131c\u0131 i\u015flev kayb\u0131yla sonu\u00e7lanarak; tutunma, itme ve \u00e7ekme \u00fczere temel ya\u015famsal faaliyetlerimizi olumsuz etkileyebiliyor\u201d diyor.<\/p>\n

Nas\u0131l tedbir almal\u0131?<\/strong><\/p>\n

Cep telefonundan bir \u015feyler izledi\u011finiz durumlarda kollar\u0131n\u0131z\u0131 uzun m\u00fcddet b\u00fck\u00fcl\u00fc durumda tutmaktan ka\u00e7\u0131n\u0131n.\u00a0<\/p>\n

Masa ba\u015f\u0131nda \u00e7al\u0131\u015f\u0131rken kollar\u0131n\u0131z\u0131 yumu\u015fak bir tabanda tutun.<\/p>\n

El ve kollar\u0131n\u0131z\u0131n g\u00fcnl\u00fck kullan\u0131mda zati gere\u011fince yoruldu\u011funu unutmay\u0131n ve kollar\u0131n\u0131za \u00e7ok g\u00fc\u00e7 uygulatan aktiviteler yapmay\u0131n.\u00a0<\/p>\n

\u00a0<\/strong><\/p>\n

OMUZLAR<\/strong><\/p>\n

Omuzlar\u0131m\u0131z el ve kol \u00fcnitesinin temel dayanak noktas\u0131n\u0131 olu\u015fturuyor. \u0130tme, \u00e7ekme ve kald\u0131rma hareketlerinde \u00e7ok y\u00fck alt\u0131na girebiliyor. Hayat\u0131n ola\u011fan ak\u0131\u015f\u0131nda ilerleyen ya\u015fla birlikte omuz kas\u0131 y\u0131rt\u0131\u011f\u0131 g\u00f6r\u00fclme s\u0131kl\u0131\u011f\u0131 da art\u0131yor. O denli ki omuz kas\u0131 y\u0131rt\u0131\u011f\u0131 60 ya\u015f \u00fczerindeki bireylerde y\u00fczde 30 oran\u0131nda g\u00f6r\u00fcl\u00fcrken, 70 ya\u015f \u00fczerinde ise bu oran y\u00fczde 65\u2019lere y\u00fckseliyor. \u00a0\u00dcstelik son y\u0131llarda omuz kas\u0131 y\u0131rt\u0131\u011f\u0131na art\u0131k 30-40 ya\u015f k\u00fcmesinde da yayg\u0131n olarak rastlan\u0131yor. Ortopedi ve Travmatoloji Uzman\u0131 Prof. Dr. Arel Gereli \u201cBu duruma neden olan en k\u0131ymetli etken ise \u00e7a\u011fda\u015f hayatla birlikte insan hareketinin azalmas\u0131 ve buna ba\u011fl\u0131 kaslardaki esneklik kayb\u0131d\u0131r. Bilhassa masa ba\u015f\u0131 \u00e7al\u0131\u015fanlarda, omuzlar i\u00e7e d\u00f6n\u00fck vaziyetteyken uzun saatler sabit durmak omuz kaslar\u0131n\u0131n uzunluklar\u0131nda k\u0131salma ve esnekli\u011finde azalmayla sonu\u00e7lanabiliyor. G\u00fcnl\u00fck hayat\u0131n getirdi\u011fi y\u00fcklenmelere direnemeyen omuz kaslar\u0131 daha erken ya\u015flarda y\u0131rt\u0131lmaya ba\u015fl\u0131yor\u201d diyor. Prof. Dr. Arel Gereli,\u00a0<\/strong>\u00a0gece a\u011fr\u0131s\u0131yla kendini g\u00f6steren omuz kas\u0131 y\u0131rt\u0131\u011f\u0131n\u0131n ilerleyici olmas\u0131 nedeniyle bir\u00e7ok vakit cerrahi yolla tamir gerekti\u011fini vurguluyor.\u00a0<\/p>\n

Nas\u0131l tedbir almal\u0131?\u00a0<\/strong><\/p>\n

Masa ba\u015f\u0131nda \u00e7al\u0131\u015f\u0131rken bedeninizi dik ve omuzlar\u0131n\u0131z\u0131 geriye alacak halde konumland\u0131r\u0131n. Bu duru\u015ftayken ekran\u0131 g\u00f6z hizan\u0131za gelecek bi\u00e7imde y\u00fckseltin.<\/p>\n

Omuz kaslar\u0131m\u0131z\u0131n esnek kalmalar\u0131 onlar\u0131 y\u0131rt\u0131lmalara kar\u015f\u0131 koruyor. Hasebiyle omuz kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmekten \u00e7ok, onlar\u0131n esnekli\u011fini artt\u0131ran pilates ve post\u00fcr idmanlar\u0131 \u00fczere faaliyetleri hayat\u0131n\u0131z\u0131n bir mod\u00fcl\u00fc haline getirin.<\/p>\n

Araban\u0131n art koltu\u011fundan \u00e7anta almak, u\u00e7akta ba\u015f \u00fcst\u00fc dolaba valiz koymak \u00fczere a\u011f\u0131r cisim kald\u0131rma hareketlerinde iki kolunuzu kullan\u0131n, omuzunuzu ani ve \u00e7ok y\u00fcklenmelerden koruyun.\u00a0<\/p>\n

Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"

\u00c7a\u011fda\u015f \u00f6m\u00fcr \u015fekli ortalama insan \u00f6mr\u00fcn\u00fc uzat\u0131rken el, kol ve omuzlar\u0131m\u0131z\u0131 daha fazla kullanmam\u0131za yol a\u00e7\u0131yor.<\/p>\n","protected":false},"author":1,"featured_media":8927,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[1864,1383,2785,3233,327],"class_list":["post-8926","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-hareket","tag-kas","tag-kol","tag-omuz","tag-yas"],"_links":{"self":[{"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/8926"}],"collection":[{"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/comments?post=8926"}],"version-history":[{"count":1,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/8926\/revisions"}],"predecessor-version":[{"id":8928,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/8926\/revisions\/8928"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/media\/8927"}],"wp:attachment":[{"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=8926"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=8926"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=8926"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}