{"id":10150,"date":"2026-03-03T09:53:34","date_gmt":"2026-03-03T06:53:34","guid":{"rendered":"https:\/\/www.merceknet.com\/tr\/?p=10150"},"modified":"2026-03-03T09:53:34","modified_gmt":"2026-03-03T06:53:34","slug":"ofiste-omuz-agrisina-karsi-5-pratik-egzersiz-genclerde-de-yayginlasiyor","status":"publish","type":"post","link":"https:\/\/www.merceknet.com\/tr\/2026\/03\/03\/ofiste-omuz-agrisina-karsi-5-pratik-egzersiz-genclerde-de-yayginlasiyor\/","title":{"rendered":"Ofiste Omuz A\u011fr\u0131s\u0131na Kar\u015f\u0131 5 Pratik Egzersiz: \u201cGen\u00e7lerde De Yayg\u0131nla\u015f\u0131yor\u201d"},"content":{"rendered":"

Son y\u0131llarda omuz a\u011fr\u0131s\u0131ndan \u015fik\u00e2yet edenlerin say\u0131s\u0131 artarken, omuz problemlerinin art\u0131k yaln\u0131zca a\u011f\u0131r i\u015f yapanlarda de\u011fil gen\u00e7 ya\u015f grubunda<\/strong> da daha s\u0131k g\u00f6r\u00fcld\u00fc\u011f\u00fc belirtiliyor. Ac\u0131badem Kozyata\u011f\u0131 Hastanesi Ortopedi ve Travmatoloji Uzman\u0131 Prof. Dr. Hakan Turan \u00c7ift<\/strong>, \u201cV\u00fccudumuzun en hareketli eklemi olan omzu hatal\u0131 davran\u0131\u015flarla h\u0131zla y\u0131prand\u0131r\u0131yoruz. \u2018Nas\u0131lsa ge\u00e7er\u2019 deyip tedaviyi geciktirmek sorunun daha ciddi boyutlara ula\u015fmas\u0131na yol a\u00e7abiliyor\u201d de\u011ferlendirmesinde bulundu.<\/p>\n

Prof. Dr. \u00c7ift, ofiste, evde ya da masa ba\u015f\u0131nda yap\u0131labilecek basit egzersizlerin omuzlar\u0131 din\u00e7 tutmaya yard\u0131mc\u0131 olabilece\u011fini, ancak bir haftadan uzun s\u00fcren a\u011fr\u0131larda<\/strong> uzman de\u011ferlendirmesinin \u00f6nemli oldu\u011funu vurgulad\u0131.<\/p>\n

Omuz A\u011fr\u0131s\u0131n\u0131 Art\u0131ran Yayg\u0131n Hatalar<\/h2>\n

Prof. Dr. \u00c7ift\u2019e g\u00f6re omuz a\u011fr\u0131s\u0131n\u0131 tetikleyen hatal\u0131 al\u0131\u015fkanl\u0131klar\u0131n ba\u015f\u0131nda \u015funlar geliyor:<\/p>\n

    \n
  • \n

    Bilgisayar ba\u015f\u0131nda yanl\u0131\u015f oturu\u015f<\/strong> ve uzun s\u00fcre kambur duru\u015f<\/p>\n<\/li>\n

  • \n

    S\u00fcrekli \u00f6ne e\u011fik<\/strong> telefon kullan\u0131m\u0131<\/p>\n<\/li>\n

  • \n

    A\u011f\u0131r \u00e7anta ve y\u00fckleri tek omuzda\/tek kolda<\/strong> ta\u015f\u0131mak<\/p>\n<\/li>\n

  • \n

    Hareketsiz ya\u015fam; d\u00fczenli omuz egzersizlerini ihmal etmek<\/p>\n<\/li>\n

  • \n

    Is\u0131nmadan yap\u0131lan spor ve bilin\u00e7siz a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fmalar\u0131<\/p>\n<\/li>\n<\/ul>\n

    Omuz Sa\u011fl\u0131\u011f\u0131 \u0130\u00e7in 5 Etkili \u00d6nlem<\/h2>\n

    1) Do\u011fru oturu\u015f al\u0131\u015fkanl\u0131\u011f\u0131 kazan\u0131n<\/strong>
    Ekran g\u00f6z hizas\u0131nda; s\u0131rt dik, omuzlar gev\u015fek ve geride olmal\u0131. Klavye-mouse kullan\u0131rken omuzlar\u0131n yukar\u0131 kalkmamas\u0131na dikkat edilmeli.<\/p>\n

    2) Tek tarafl\u0131 y\u00fck ta\u015f\u0131may\u0131n<\/strong>
    \u00c7anta\/po\u015fetleri tek omuzda veya tek elde ta\u015f\u0131mak omuz dengesini bozabilir. S\u0131rt \u00e7antas\u0131 kullan\u0131lacaksa iki ask\u0131 birlikte tak\u0131lmal\u0131.<\/p>\n

    3) Hareketsiz kalmay\u0131n<\/strong>
    Omuz eklemi hareket ettik\u00e7e beslenir. G\u00fcn i\u00e7inde 2-3 saatte bir k\u0131sa esneme ve germe molalar\u0131 \u00f6neriliyor.<\/p>\n

    4) Spordan \u00f6nce \u0131s\u0131nmay\u0131 atlamay\u0131n<\/strong>
    Is\u0131nmadan yap\u0131lan egzersizler omuz tendonlar\u0131nda zorlanma ve y\u0131rt\u0131k riskini art\u0131rabilir.<\/p>\n

    5) A\u011fr\u0131 uzarsa doktora ba\u015fvurun<\/strong>
    A\u011fr\u0131 1-2 haftay\u0131 a\u015f\u0131yorsa, gece uykudan uyand\u0131r\u0131yorsa veya kolu kald\u0131rmay\u0131 zorla\u015ft\u0131r\u0131yorsa ihmal edilmemeli.<\/p>\n

    Ofiste 5 Pratik Omuz Egzersizi<\/h2>\n

    Prof. Dr. \u00c7ift, egzersizlerin a\u011fr\u0131 s\u0131n\u0131r\u0131n\u0131 a\u015fmadan<\/strong> yap\u0131lmas\u0131 gerekti\u011fini vurgulad\u0131. \u015eiddetli a\u011fr\u0131, uyu\u015fma veya g\u00fc\u00e7 kayb\u0131 varsa egzersiz \u00f6ncesi uzmana ba\u015fvurulmas\u0131 \u00f6neriliyor.<\/p>\n

    1) Omuz \u00e7evirme (germe)<\/strong>
    Omuzlar\u0131 kulaklara do\u011fru kald\u0131r\u0131n, geriye do\u011fru \u00e7evirerek indirin. 10 kez geriye, 10 kez \u00f6ne.<\/p>\n

    2) K\u00fcrek kemi\u011fi s\u0131k\u0131\u015ft\u0131rma<\/strong>
    Omuzlar\u0131 geriye \u00e7ekerek iki k\u00fcrek kemi\u011fini yakla\u015ft\u0131r\u0131n. 5 saniye tutup b\u0131rak\u0131n. 10 tekrar.<\/p>\n

    3) Boyun germe<\/strong>
    Ba\u015f\u0131n\u0131z\u0131 yava\u015f\u00e7a bir yana e\u011fip 5\u2019e kadar say\u0131n, di\u011fer tarafa ge\u00e7in. 10 tekrar.<\/p>\n

    4) Duvar y\u00fcr\u00fcy\u00fc\u015f\u00fc<\/strong>
    Y\u00fcz\u00fcn\u00fcz duvara d\u00f6n\u00fckken parmaklar\u0131n\u0131z\u0131 yukar\u0131 \u201cy\u00fcr\u00fct\u00fcn\u201d. 5 saniye bekleyip indirin. 10 tekrar. Yan durarak da uygulanabilir.<\/p>\n

    5) Kol sallama (pendulum)<\/strong>
    Hafif \u00f6ne e\u011filin, bir elinizi sabit bir yere dayay\u0131n. Di\u011fer kolu serbest b\u0131rak\u0131p k\u00fc\u00e7\u00fck daireler \u00e7izdirin. Her kol i\u00e7in yakla\u015f\u0131k 3 dakika.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Ac\u0131badem Kozyata\u011f\u0131 Hastanesi Ortopedi ve Travmatoloji Uzman\u0131 Prof. Dr. Hakan Turan \u00c7ift, masa ba\u015f\u0131 \u00e7al\u0131\u015fma ve yanl\u0131\u015f al\u0131\u015fkanl\u0131klar\u0131n omuz eklemini h\u0131zla y\u0131pratt\u0131\u011f\u0131n\u0131 belirterek, d\u00fczenli k\u0131sa egzersizlerin omuz sa\u011fl\u0131\u011f\u0131n\u0131 destekleyece\u011fini; 1-2 haftay\u0131 a\u015fan a\u011fr\u0131larda ise hekime ba\u015fvurulmas\u0131 gerekti\u011fini s\u00f6yledi.<\/p>\n","protected":false},"author":6,"featured_media":10152,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[2667,3588,1411,709],"class_list":["post-10150","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-egzersiz","tag-omuzagrisi","tag-ortopedi","tag-saglikliyasam"],"yoast_head":"\nOfiste Omuz A\u011fr\u0131s\u0131na Kar\u015f\u0131 5 Pratik Egzersiz: \u201cGen\u00e7lerde De Yayg\u0131nla\u015f\u0131yor\u201d - Merceknet Haber<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.merceknet.com\/tr\/2026\/03\/03\/ofiste-omuz-agrisina-karsi-5-pratik-egzersiz-genclerde-de-yayginlasiyor\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ofiste Omuz A\u011fr\u0131s\u0131na Kar\u015f\u0131 5 Pratik Egzersiz: \u201cGen\u00e7lerde De Yayg\u0131nla\u015f\u0131yor\u201d - Merceknet Haber\" \/>\n<meta property=\"og:description\" content=\"Ac\u0131badem Kozyata\u011f\u0131 Hastanesi Ortopedi ve Travmatoloji Uzman\u0131 Prof. Dr. Hakan Turan \u00c7ift, masa ba\u015f\u0131 \u00e7al\u0131\u015fma ve yanl\u0131\u015f al\u0131\u015fkanl\u0131klar\u0131n omuz eklemini h\u0131zla y\u0131pratt\u0131\u011f\u0131n\u0131 belirterek, d\u00fczenli k\u0131sa egzersizlerin omuz sa\u011fl\u0131\u011f\u0131n\u0131 destekleyece\u011fini; 1-2 haftay\u0131 a\u015fan a\u011fr\u0131larda ise hekime ba\u015fvurulmas\u0131 gerekti\u011fini s\u00f6yledi.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.merceknet.com\/tr\/2026\/03\/03\/ofiste-omuz-agrisina-karsi-5-pratik-egzersiz-genclerde-de-yayginlasiyor\/\" \/>\n<meta property=\"og:site_name\" content=\"Merceknet Haber\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/merceknet\" \/>\n<meta property=\"article:published_time\" content=\"2026-03-03T06:53:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.merceknet.com\/tr\/wp-content\/uploads\/2026\/03\/omuz-e1772520807755.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"450\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Nazire 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