{"id":68004,"date":"2020-10-05T19:10:03","date_gmt":"2020-10-05T16:10:03","guid":{"rendered":"https:\/\/universkop.com\/?p=68004"},"modified":"2020-10-06T17:48:05","modified_gmt":"2020-10-06T14:48:05","slug":"ders-calisirken-bel-ve-boyun-sagligimizi-nasil-koruyabiliriz","status":"publish","type":"post","link":"https:\/\/universkop.com\/ders-calisirken-bel-ve-boyun-sagligimizi-nasil-koruyabiliriz\/","title":{"rendered":"Ders \u00c7al\u0131\u015f\u0131rken Bel ve Boyun Sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 Nas\u0131l Koruyabiliriz?"},"content":{"rendered":"\n\n\n<h3>Bel ve boyun a\u011fr\u0131lar\u0131 neden ortaya \u00e7\u0131k\u0131yor?<\/h3>\n<p>Masa ba\u015f\u0131nda uzun s\u00fcre ve d\u00fczenli \u00e7al\u0131\u015fan \u00f6\u011frencilerde bel ve boyun a\u011fr\u0131lar\u0131 yayg\u0131n olarak g\u00f6r\u00fclebiliyor. Devaml\u0131 oturmak, belirli bir pozisyonda s\u00fcrekli kalmak ve d\u00fczenli egzersiz yapmamak bu a\u011fr\u0131lar\u0131 art\u0131rabilir. A\u011fr\u0131lar ya\u015fam kalitesini bozan hastal\u0131kl\u0131 durumlard\u0131r. Bel ve boyun a\u011fr\u0131lar\u0131 ise \u00f6\u011frencilerin \u00e7al\u0131\u015fma d\u00fczenlerini sekteye u\u011fratabilir.<\/p>\n<h3>Ders \u00e7al\u0131\u015f\u0131rken bel ve boyun a\u011fr\u0131lar\u0131ndan nas\u0131l korunabiliriz?<\/h3>\n<p>S\u0131nav d\u00f6nemleri daha fazla \u00e7al\u0131\u015fmak i\u00e7in; daha fazla oturmak zorunda kal\u0131nan zamanlard\u0131r. Asl\u0131nda birka\u00e7 \u00f6nemli noktaya dikkat ederek bu d\u00f6nemleri daha a\u011fr\u0131s\u0131z, hatta hi\u00e7 a\u011fr\u0131 \u00e7ekmeden atlatabiliriz.<\/p>\n<p>Bu yaz\u0131daki b\u00fct\u00fcn \u00f6nerilerimi Nachemson (1964) ve Vilke\u2019nin (1999) bilimsel \u00e7al\u0131\u015fmalar\u0131na dayanarak temellendirece\u011fim(Resim 1).<\/p>\n<figure id=\"attachment_68042\" aria-describedby=\"caption-attachment-68042\" style=\"width: 721px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-68042\" src=\"https:\/\/universkop.com\/wp-content\/uploads\/2020\/10\/bele-binen-agirlik.jpg\" alt=\"\" width=\"721\" height=\"493\" title=\"\" srcset=\"https:\/\/universkop.com\/wp-content\/uploads\/2020\/10\/bele-binen-agirlik.jpg 721w, https:\/\/universkop.com\/wp-content\/uploads\/2020\/10\/bele-binen-agirlik-600x410.jpg 600w, https:\/\/universkop.com\/wp-content\/uploads\/2020\/10\/bele-binen-agirlik-300x205.jpg 300w, https:\/\/universkop.com\/wp-content\/uploads\/2020\/10\/bele-binen-agirlik-218x150.jpg 218w, https:\/\/universkop.com\/wp-content\/uploads\/2020\/10\/bele-binen-agirlik-696x476.jpg 696w, https:\/\/universkop.com\/wp-content\/uploads\/2020\/10\/bele-binen-agirlik-313x214.jpg 313w\" sizes=\"(max-width: 721px) 100vw, 721px\" \/><figcaption id=\"caption-attachment-68042\" class=\"wp-caption-text\">Resim-1<\/figcaption><\/figure>\n<h3>Bel a\u011fr\u0131lar\u0131n\u0131 \u00f6nlemek i\u00e7in dikkat edilmesi gerekenler<\/h3>\n<p>Belimizde bulunan omurgalara y\u00fcklenen a\u011f\u0131rl\u0131k en az s\u0131rt \u00fcst\u00fc yat\u0131\u015f pozisyonundad\u0131r. Bu y\u00fczden bu pozisyona, belimizin en rahat oldu\u011fu pozisyon diyebiliriz. Nerede ise hepimiz ders \u00e7al\u0131\u015f\u0131rken ya da kitap okurken masa ba\u015f\u0131nda oturmay\u0131 tercih ederiz. Grafikte g\u00f6r\u00fcld\u00fc\u011f\u00fc \u00fczere oturdu\u011fumuz pozisyonda omurgalara binen y\u00fck \u00e7ok artmaktad\u0131r. Bu y\u00fck a\u011fr\u0131 olu\u015fturabilecek niteliktedir. <strong>Burada ders \u00e7al\u0131\u015f\u0131rken ilk \u00f6nerim m\u00fcmk\u00fcnse yaslanarak \u00e7al\u0131\u015fmakt\u0131r (grafikte 7. pozisyon)<\/strong>. Belimizi ve s\u0131rt\u0131m\u0131z\u0131 koltu\u011fun arkas\u0131na yaslayarak \u00e7al\u0131\u015f\u0131rsak belimize binen y\u00fck\u00fc \u00e7ok azalt\u0131r\u0131z. Bunu sa\u011flamak i\u00e7in ise <strong>koltu\u011fumuzun seviyesini en a\u015fa\u011f\u0131da ve masan\u0131n seviyesini en y\u00fcksekte tutabiliriz<\/strong>. Tersi olursa ( koltuk y\u00fcksek ve masa al\u00e7akta) e\u011filmek zorunda kal\u0131r\u0131z. Bu durum bel a\u011fr\u0131s\u0131 nedenidir. Belimizin arkas\u0131na <strong>belin ve s\u0131rt\u0131n do\u011fal k\u0131vr\u0131mlar\u0131na uygun yast\u0131k kullanmak da faydal\u0131 olacakt\u0131r<\/strong>. Dik oturarak ve belden \u00f6ne e\u011filerek ders \u00e7al\u0131\u015fmay\u0131 \u00f6nermiyorum.<\/p>\n<h3>Boyun a\u011fr\u0131lar\u0131n\u0131 \u00f6nlemek i\u00e7in dikkat edilmesi gerekenler<\/h3>\n<p>Boynumuz i\u00e7in ise en do\u011fal pozisyon, boynumuzun dik oldu\u011fu pozisyondur. Ders \u00e7al\u0131\u015fmak i\u00e7in boynumuzu da \u00f6ne e\u011fmek zorunda kal\u0131yoruz. Bu durum ise zamanla boyun a\u011fr\u0131s\u0131 nedeni olabilir. <strong>M\u00fcmk\u00fcn oldu\u011funca boynumuzu en az \u015fekilde \u00f6ne e\u011ferek \u00e7al\u0131\u015fmal\u0131y\u0131z<\/strong>. Bununla birlikte; ders \u00e7al\u0131\u015fma d\u0131\u015f\u0131nda, <strong>boynumuzu \u00f6ne e\u011fdi\u011fimiz faaliyetleri (telefon kullanmak, el i\u015fleri yapmak, oyun oynamak gibi) k\u0131s\u0131tlamal\u0131y\u0131z.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bel ve boyun a\u011fr\u0131lar\u0131 neden ortaya \u00e7\u0131k\u0131yor? Masa ba\u015f\u0131nda uzun s\u00fcre ve d\u00fczenli \u00e7al\u0131\u015fan \u00f6\u011frencilerde bel ve boyun a\u011fr\u0131lar\u0131 yayg\u0131n olarak g\u00f6r\u00fclebiliyor. Devaml\u0131 oturmak, belirli bir pozisyonda s\u00fcrekli kalmak ve d\u00fczenli egzersiz yapmamak bu a\u011fr\u0131lar\u0131 art\u0131rabilir. A\u011fr\u0131lar ya\u015fam kalitesini bozan hastal\u0131kl\u0131 durumlard\u0131r. Bel ve boyun a\u011fr\u0131lar\u0131 ise \u00f6\u011frencilerin \u00e7al\u0131\u015fma d\u00fczenlerini sekteye u\u011fratabilir. Ders \u00e7al\u0131\u015f\u0131rken bel [&hellip;]<\/p>\n","protected":false},"author":1129,"featured_media":68021,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[47,414],"tags":[44,198,256],"class_list":["post-68004","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-derssiz-alan","category-saglik","tag-ana-sayfa","tag-ders-calisma-teknikleri","tag-saglik"],"_links":{"self":[{"href":"https:\/\/universkop.com\/wp-json\/wp\/v2\/posts\/68004"}],"collection":[{"href":"https:\/\/universkop.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/universkop.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/universkop.com\/wp-json\/wp\/v2\/users\/1129"}],"replies":[{"embeddable":true,"href":"https:\/\/universkop.com\/wp-json\/wp\/v2\/comments?post=68004"}],"version-history":[{"count":0,"href":"https:\/\/universkop.com\/wp-json\/wp\/v2\/posts\/68004\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/universkop.com\/wp-json\/wp\/v2\/media\/68021"}],"wp:attachment":[{"href":"https:\/\/universkop.com\/wp-json\/wp\/v2\/media?parent=68004"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/universkop.com\/wp-json\/wp\/v2\/categories?post=68004"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/universkop.com\/wp-json\/wp\/v2\/tags?post=68004"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}