![\"\"](\"https:\/\/blog.thecovepilates.com\/wp-content\/uploads\/2021\/03\/MS.jpg\")
<\/figure>\n\n\n\nDenge i\u00e7in egzersizler<\/h2>\n\n\n\n
Germe, denge ve koordinasyonu geli\u015ftirmek i\u00e7in en etkili egzersizlerden biridir. Ayn\u0131 zamanda t\u00fcm fiziksel aktivite seviyelerinden insanlar i\u00e7in de kolayd\u0131r.<\/p>\n\n\n\n
Germe, duru\u015funuzu iyile\u015ftirmeye ve MS ile ili\u015fkili a\u011fr\u0131lar\u0131 \u00f6nlemeye yard\u0131mc\u0131 olabilir. Nazik germe, hareket i\u00e7in kaslar\u0131 \u0131s\u0131tmaya da yard\u0131mc\u0131 olabilir. Uzun s\u00fcredir hareketsiz kald\u0131ysan\u0131z bu \u00f6nemlidir.<\/p>\n\n\n\n
Is\u0131nmak ve kaslar\u0131n\u0131z\u0131 yava\u015f\u00e7a hareket ettirmek, y\u0131rt\u0131lm\u0131\u015f kaslar\u0131, gerilmeleri ve burkulmalar\u0131 \u00f6nlemeye de yard\u0131mc\u0131 olacakt\u0131r. Uyand\u0131ktan sonra veya uzun s\u00fcre oturduktan sonra gerin. Oturarak germe, yeni ba\u015flayanlar i\u00e7in daha kolay ve daha g\u00fcvenlidir.<\/p>\n\n\n\n
Germe egzersizi: Kal\u00e7a y\u00fcr\u00fcy\u00fc\u015f\u00fc<\/h4>\n\n\n\n- S\u0131rt\u0131n\u0131z sandalyenin arkas\u0131na de\u011fecek \u015fekilde sa\u011flam bir sandalyeye oturun.<\/li>
- Ellerinizi rahat\u00e7a bacaklar\u0131n\u0131z\u0131n \u00fczerine koyun.<\/li>
- Dizinizi b\u00fckerek sol baca\u011f\u0131n\u0131z\u0131 yava\u015f\u00e7a yukar\u0131 kald\u0131r\u0131n.<\/li>
- 5’e kadar (veya rahat oldu\u011fu s\u00fcrece) tutun ve sonra aya\u011f\u0131n\u0131z\u0131 yere koyun.<\/li>
- Di\u011fer bacakla tekrarlay\u0131n.<\/li><\/ul>\n\n\n\n
\n\n\n\nSpastisite egzersizleri<\/h2>\n\n\n\n
Spastisite, MS’in en yayg\u0131n semptomlar\u0131ndan biridir. Durum, hafif kas gerginli\u011finden eklem i\u00e7inde ve \u00e7evresinde a\u011fr\u0131 veya gerginli\u011fe, genellikle bacaklarda olmak \u00fczere ekstremitelerin kontrol edilemeyen spazmlar\u0131na kadar de\u011fi\u015febilir.<\/p>\n\n\n\n
A\u015fil tendonunun serbest b\u0131rak\u0131lmas\u0131, \u00f6ncelikle y\u00fcr\u00fcrken zemini itmek i\u00e7in kullan\u0131lan bir bald\u0131r kas\u0131 olan soleustaki gerginli\u011fi gidermeye yard\u0131mc\u0131 olur. Singer, \u00e7o\u011fu zaman, bu kas sertle\u015fti\u011finde MS’li ki\u015filer s\u0131n\u0131rl\u0131 hareketlilik ya\u015farlar.<\/p>\n\n\n\n
Spastisite egzersizi: A\u015fil tendonu sal\u0131n\u0131m\u0131<\/h4>\n\n\n\n- Bir sandalyede veya yerde otururken, bir baca\u011f\u0131n\u0131z\u0131 uzat\u0131n ve o ayak topunun etraf\u0131na bir bant veya kay\u0131\u015f sar\u0131n.<\/li>
- Dik oturarak ve karn\u0131n\u0131z\u0131 nazik\u00e7e omurgan\u0131za do\u011fru \u00e7ekerek omurgan\u0131z\u0131 uzat\u0131n.<\/li>
- \u00dcst v\u00fccut duru\u015funu koruyarak, aya\u011f\u0131n\u0131z\u0131 kendinize do\u011fru \u00e7ekerek band\u0131 veya kay\u0131\u015f\u0131 yava\u015f\u00e7a \u00e7ekin. Hareket ayak bile\u011fi ekleminde ger\u00e7ekle\u015fmeli, alt bacak ve topuk arkas\u0131ndaki a\u015f\u0131r\u0131 aktif kaslar uzamal\u0131d\u0131r.<\/li><\/ul>\n\n\n\n
\n\n\n\nBacak egzersizleri<\/h2>\n\n\n\n
Bacak kaslar\u0131n\u0131 g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olmak i\u00e7in, destekli popo vuru\u015fu bir uygulay\u0131c\u0131dan, arkada\u015ftan veya aile \u00fcyesinden yard\u0131m gerektirir.<\/p>\n\n\n\n
Bacak egzersizi: Destekli popo vuru\u015flar\u0131<\/h4>\n\n\n\n- Destek i\u00e7in iki elinizle bir sandalyenin arkas\u0131na yaslan\u0131n ve tutun.<\/li>
- Topu\u011funuzu arkan\u0131za kald\u0131r\u0131n ve poponuza dokunmaya \u00e7al\u0131\u015f\u0131n. Hareket diz ekleminde ger\u00e7ekle\u015fmelidir.<\/li>
- Daha y\u00fckse\u011fe \u00e7\u0131kamad\u0131\u011f\u0131n\u0131zda, bir arkada\u015f\u0131n\u0131zdan rahats\u0131zl\u0131k duymadan topu\u011funuzu olabildi\u011fince y\u00fckse\u011fe kald\u0131rman\u0131z i\u00e7in elleriyle size nazik\u00e7e yard\u0131mc\u0131 olmas\u0131n\u0131 sa\u011flay\u0131n.<\/li>
- Aya\u011f\u0131n\u0131z\u0131 olabildi\u011fince yava\u015f bir \u015fekilde yere indirin.<\/li><\/ul>\n\n\n\n
\n\n\n\nSandalye egzersizleri<\/h2>\n\n\n\n
Omuz ku\u015fa\u011f\u0131ndaki sertlik, MS’li bireyler i\u00e7in b\u00fcy\u00fck bir a\u011fr\u0131 ve hareketsizlik nedeni olabilir. Omuz eklemlerini germek i\u00e7in kol kald\u0131rma yaparak, eklemlerin gev\u015fek ve esnek kalabilmeleri i\u00e7in ya\u011fl\u0131 kalmas\u0131n\u0131 sa\u011flamaya \u00e7al\u0131\u015f\u0131yorsunuz.<\/p>\n\n\n\n
Sandalye egzersizi: Kol kald\u0131rma<\/h4>\n\n\n\n- Omurgan\u0131z sandalyenin arkas\u0131na d\u00fcz ve uzun olacak \u015fekilde bir sandalyede otururken, bir kolunuzu yan\u0131n\u0131za do\u011fru hareket ettirin.<\/li>
- T\u00fcm kolunuzu d\u00fcz tutarken ayn\u0131 kolu ba\u015f\u0131n\u0131z\u0131n \u00fczerinden sonuna kadar getirin.<\/li>
- Kolunuz ba\u015f\u0131n\u0131z\u0131n \u00fczerine geldi\u011finde, tam, derin bir nefes al\u0131rken ve ayn\u0131 nefesi d\u0131\u015far\u0131 verirken kolunuzu orada tutun.<\/li>
- Yan\u0131n\u0131zda dinlenmek i\u00e7in kolunuzu geri getirin.<\/li><\/ul>\n\n\n\n
\n\n\n\nEgzersizin faydalar\u0131<\/h2>\n\n\n\n
Egzersiz ve fiziksel aktivite, MS’in bir\u00e7ok semptomunu y\u00f6netmeye yard\u0131mc\u0131 olabilir. \u00c7al\u0131\u015fmalar, MS ile ya\u015fayan insanlar i\u00e7in pilates egzersiz programlar\u0131n\u0131n \u015funlar\u0131 iyile\u015ftirebilece\u011fini g\u00f6stermi\u015ftir:<\/p>\n\n\n\n
- kardiyovask\u00fcler<\/li>
- g\u00fc\u00e7<\/li>
- mesane ve ba\u011f\u0131rsak fonksiyonu<\/li>
- yorgunluk<\/li>
- ruh hali<\/li>
- bili\u015fsel i\u015flev<\/li>
- kemik yo\u011funlu\u011fu<\/li>
- esneklik<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"
Egzersiz ve fiziksel aktivite, sa\u011fl\u0131\u011f\u0131n\u0131z ve iyi hissetmeniz i\u00e7in \u00f6nemlidir. Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin sinir liflerini \u00f6rten koruyucu k\u0131l\u0131fa sald\u0131rd\u0131\u011f\u0131 ve beyin ile v\u00fccudunuzun geri kalan\u0131 aras\u0131nda ileti\u015fim sorunlar\u0131na neden olan bir durum olan multiple sklerozunuz (MS) varsa, egzersiz yapman\u0131n eskisi kadar kolay olmad\u0131\u011f\u0131n\u0131 g\u00f6rebilirsiniz. Fitness seviyenizi art\u0131rmak, dengenizi ve koordinasyonunuzu geli\u015ftirmek i\u00e7in bu<\/p>\n","protected":false},"author":1,"featured_media":671,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[],"class_list":["post-670","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/670","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=670"}],"version-history":[{"count":2,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/670\/revisions"}],"predecessor-version":[{"id":674,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/670\/revisions\/674"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/media\/671"}],"wp:attachment":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=670"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=670"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=670"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n\n\n\n
Spastisite egzersizleri<\/h2>\n\n\n\n
Spastisite, MS’in en yayg\u0131n semptomlar\u0131ndan biridir. Durum, hafif kas gerginli\u011finden eklem i\u00e7inde ve \u00e7evresinde a\u011fr\u0131 veya gerginli\u011fe, genellikle bacaklarda olmak \u00fczere ekstremitelerin kontrol edilemeyen spazmlar\u0131na kadar de\u011fi\u015febilir.<\/p>\n\n\n\n
A\u015fil tendonunun serbest b\u0131rak\u0131lmas\u0131, \u00f6ncelikle y\u00fcr\u00fcrken zemini itmek i\u00e7in kullan\u0131lan bir bald\u0131r kas\u0131 olan soleustaki gerginli\u011fi gidermeye yard\u0131mc\u0131 olur. Singer, \u00e7o\u011fu zaman, bu kas sertle\u015fti\u011finde MS’li ki\u015filer s\u0131n\u0131rl\u0131 hareketlilik ya\u015farlar.<\/p>\n\n\n\n
Spastisite egzersizi: A\u015fil tendonu sal\u0131n\u0131m\u0131<\/h4>\n\n\n\n- Bir sandalyede veya yerde otururken, bir baca\u011f\u0131n\u0131z\u0131 uzat\u0131n ve o ayak topunun etraf\u0131na bir bant veya kay\u0131\u015f sar\u0131n.<\/li>
- Dik oturarak ve karn\u0131n\u0131z\u0131 nazik\u00e7e omurgan\u0131za do\u011fru \u00e7ekerek omurgan\u0131z\u0131 uzat\u0131n.<\/li>
- \u00dcst v\u00fccut duru\u015funu koruyarak, aya\u011f\u0131n\u0131z\u0131 kendinize do\u011fru \u00e7ekerek band\u0131 veya kay\u0131\u015f\u0131 yava\u015f\u00e7a \u00e7ekin. Hareket ayak bile\u011fi ekleminde ger\u00e7ekle\u015fmeli, alt bacak ve topuk arkas\u0131ndaki a\u015f\u0131r\u0131 aktif kaslar uzamal\u0131d\u0131r.<\/li><\/ul>\n\n\n\n
\n\n\n\nBacak egzersizleri<\/h2>\n\n\n\n
Bacak kaslar\u0131n\u0131 g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olmak i\u00e7in, destekli popo vuru\u015fu bir uygulay\u0131c\u0131dan, arkada\u015ftan veya aile \u00fcyesinden yard\u0131m gerektirir.<\/p>\n\n\n\n
Bacak egzersizi: Destekli popo vuru\u015flar\u0131<\/h4>\n\n\n\n- Destek i\u00e7in iki elinizle bir sandalyenin arkas\u0131na yaslan\u0131n ve tutun.<\/li>
- Topu\u011funuzu arkan\u0131za kald\u0131r\u0131n ve poponuza dokunmaya \u00e7al\u0131\u015f\u0131n. Hareket diz ekleminde ger\u00e7ekle\u015fmelidir.<\/li>
- Daha y\u00fckse\u011fe \u00e7\u0131kamad\u0131\u011f\u0131n\u0131zda, bir arkada\u015f\u0131n\u0131zdan rahats\u0131zl\u0131k duymadan topu\u011funuzu olabildi\u011fince y\u00fckse\u011fe kald\u0131rman\u0131z i\u00e7in elleriyle size nazik\u00e7e yard\u0131mc\u0131 olmas\u0131n\u0131 sa\u011flay\u0131n.<\/li>
- Aya\u011f\u0131n\u0131z\u0131 olabildi\u011fince yava\u015f bir \u015fekilde yere indirin.<\/li><\/ul>\n\n\n\n
\n\n\n\nSandalye egzersizleri<\/h2>\n\n\n\n
Omuz ku\u015fa\u011f\u0131ndaki sertlik, MS’li bireyler i\u00e7in b\u00fcy\u00fck bir a\u011fr\u0131 ve hareketsizlik nedeni olabilir. Omuz eklemlerini germek i\u00e7in kol kald\u0131rma yaparak, eklemlerin gev\u015fek ve esnek kalabilmeleri i\u00e7in ya\u011fl\u0131 kalmas\u0131n\u0131 sa\u011flamaya \u00e7al\u0131\u015f\u0131yorsunuz.<\/p>\n\n\n\n
Sandalye egzersizi: Kol kald\u0131rma<\/h4>\n\n\n\n- Omurgan\u0131z sandalyenin arkas\u0131na d\u00fcz ve uzun olacak \u015fekilde bir sandalyede otururken, bir kolunuzu yan\u0131n\u0131za do\u011fru hareket ettirin.<\/li>
- T\u00fcm kolunuzu d\u00fcz tutarken ayn\u0131 kolu ba\u015f\u0131n\u0131z\u0131n \u00fczerinden sonuna kadar getirin.<\/li>
- Kolunuz ba\u015f\u0131n\u0131z\u0131n \u00fczerine geldi\u011finde, tam, derin bir nefes al\u0131rken ve ayn\u0131 nefesi d\u0131\u015far\u0131 verirken kolunuzu orada tutun.<\/li>
- Yan\u0131n\u0131zda dinlenmek i\u00e7in kolunuzu geri getirin.<\/li><\/ul>\n\n\n\n
\n\n\n\nEgzersizin faydalar\u0131<\/h2>\n\n\n\n
Egzersiz ve fiziksel aktivite, MS’in bir\u00e7ok semptomunu y\u00f6netmeye yard\u0131mc\u0131 olabilir. \u00c7al\u0131\u015fmalar, MS ile ya\u015fayan insanlar i\u00e7in pilates egzersiz programlar\u0131n\u0131n \u015funlar\u0131 iyile\u015ftirebilece\u011fini g\u00f6stermi\u015ftir:<\/p>\n\n\n\n
- kardiyovask\u00fcler<\/li>
- g\u00fc\u00e7<\/li>
- mesane ve ba\u011f\u0131rsak fonksiyonu<\/li>
- yorgunluk<\/li>
- ruh hali<\/li>
- bili\u015fsel i\u015flev<\/li>
- kemik yo\u011funlu\u011fu<\/li>
- esneklik<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"
Egzersiz ve fiziksel aktivite, sa\u011fl\u0131\u011f\u0131n\u0131z ve iyi hissetmeniz i\u00e7in \u00f6nemlidir. Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin sinir liflerini \u00f6rten koruyucu k\u0131l\u0131fa sald\u0131rd\u0131\u011f\u0131 ve beyin ile v\u00fccudunuzun geri kalan\u0131 aras\u0131nda ileti\u015fim sorunlar\u0131na neden olan bir durum olan multiple sklerozunuz (MS) varsa, egzersiz yapman\u0131n eskisi kadar kolay olmad\u0131\u011f\u0131n\u0131 g\u00f6rebilirsiniz. Fitness seviyenizi art\u0131rmak, dengenizi ve koordinasyonunuzu geli\u015ftirmek i\u00e7in bu<\/p>\n","protected":false},"author":1,"featured_media":671,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[],"class_list":["post-670","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/670","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=670"}],"version-history":[{"count":2,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/670\/revisions"}],"predecessor-version":[{"id":674,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/670\/revisions\/674"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/media\/671"}],"wp:attachment":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=670"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=670"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=670"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n\n\n\n
Bacak egzersizleri<\/h2>\n\n\n\n
Bacak kaslar\u0131n\u0131 g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olmak i\u00e7in, destekli popo vuru\u015fu bir uygulay\u0131c\u0131dan, arkada\u015ftan veya aile \u00fcyesinden yard\u0131m gerektirir.<\/p>\n\n\n\n
Bacak egzersizi: Destekli popo vuru\u015flar\u0131<\/h4>\n\n\n\n- Destek i\u00e7in iki elinizle bir sandalyenin arkas\u0131na yaslan\u0131n ve tutun.<\/li>
- Topu\u011funuzu arkan\u0131za kald\u0131r\u0131n ve poponuza dokunmaya \u00e7al\u0131\u015f\u0131n. Hareket diz ekleminde ger\u00e7ekle\u015fmelidir.<\/li>
- Daha y\u00fckse\u011fe \u00e7\u0131kamad\u0131\u011f\u0131n\u0131zda, bir arkada\u015f\u0131n\u0131zdan rahats\u0131zl\u0131k duymadan topu\u011funuzu olabildi\u011fince y\u00fckse\u011fe kald\u0131rman\u0131z i\u00e7in elleriyle size nazik\u00e7e yard\u0131mc\u0131 olmas\u0131n\u0131 sa\u011flay\u0131n.<\/li>
- Aya\u011f\u0131n\u0131z\u0131 olabildi\u011fince yava\u015f bir \u015fekilde yere indirin.<\/li><\/ul>\n\n\n\n
\n\n\n\nSandalye egzersizleri<\/h2>\n\n\n\n
Omuz ku\u015fa\u011f\u0131ndaki sertlik, MS’li bireyler i\u00e7in b\u00fcy\u00fck bir a\u011fr\u0131 ve hareketsizlik nedeni olabilir. Omuz eklemlerini germek i\u00e7in kol kald\u0131rma yaparak, eklemlerin gev\u015fek ve esnek kalabilmeleri i\u00e7in ya\u011fl\u0131 kalmas\u0131n\u0131 sa\u011flamaya \u00e7al\u0131\u015f\u0131yorsunuz.<\/p>\n\n\n\n
Sandalye egzersizi: Kol kald\u0131rma<\/h4>\n\n\n\n- Omurgan\u0131z sandalyenin arkas\u0131na d\u00fcz ve uzun olacak \u015fekilde bir sandalyede otururken, bir kolunuzu yan\u0131n\u0131za do\u011fru hareket ettirin.<\/li>
- T\u00fcm kolunuzu d\u00fcz tutarken ayn\u0131 kolu ba\u015f\u0131n\u0131z\u0131n \u00fczerinden sonuna kadar getirin.<\/li>
- Kolunuz ba\u015f\u0131n\u0131z\u0131n \u00fczerine geldi\u011finde, tam, derin bir nefes al\u0131rken ve ayn\u0131 nefesi d\u0131\u015far\u0131 verirken kolunuzu orada tutun.<\/li>
- Yan\u0131n\u0131zda dinlenmek i\u00e7in kolunuzu geri getirin.<\/li><\/ul>\n\n\n\n
\n\n\n\nEgzersizin faydalar\u0131<\/h2>\n\n\n\n
Egzersiz ve fiziksel aktivite, MS’in bir\u00e7ok semptomunu y\u00f6netmeye yard\u0131mc\u0131 olabilir. \u00c7al\u0131\u015fmalar, MS ile ya\u015fayan insanlar i\u00e7in pilates egzersiz programlar\u0131n\u0131n \u015funlar\u0131 iyile\u015ftirebilece\u011fini g\u00f6stermi\u015ftir:<\/p>\n\n\n\n
- kardiyovask\u00fcler<\/li>
- g\u00fc\u00e7<\/li>
- mesane ve ba\u011f\u0131rsak fonksiyonu<\/li>
- yorgunluk<\/li>
- ruh hali<\/li>
- bili\u015fsel i\u015flev<\/li>
- kemik yo\u011funlu\u011fu<\/li>
- esneklik<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"
Egzersiz ve fiziksel aktivite, sa\u011fl\u0131\u011f\u0131n\u0131z ve iyi hissetmeniz i\u00e7in \u00f6nemlidir. Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin sinir liflerini \u00f6rten koruyucu k\u0131l\u0131fa sald\u0131rd\u0131\u011f\u0131 ve beyin ile v\u00fccudunuzun geri kalan\u0131 aras\u0131nda ileti\u015fim sorunlar\u0131na neden olan bir durum olan multiple sklerozunuz (MS) varsa, egzersiz yapman\u0131n eskisi kadar kolay olmad\u0131\u011f\u0131n\u0131 g\u00f6rebilirsiniz. Fitness seviyenizi art\u0131rmak, dengenizi ve koordinasyonunuzu geli\u015ftirmek i\u00e7in bu<\/p>\n","protected":false},"author":1,"featured_media":671,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[],"class_list":["post-670","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/670","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=670"}],"version-history":[{"count":2,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/670\/revisions"}],"predecessor-version":[{"id":674,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/670\/revisions\/674"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/media\/671"}],"wp:attachment":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=670"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=670"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=670"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n\n\n\n
Sandalye egzersizleri<\/h2>\n\n\n\n
Omuz ku\u015fa\u011f\u0131ndaki sertlik, MS’li bireyler i\u00e7in b\u00fcy\u00fck bir a\u011fr\u0131 ve hareketsizlik nedeni olabilir. Omuz eklemlerini germek i\u00e7in kol kald\u0131rma yaparak, eklemlerin gev\u015fek ve esnek kalabilmeleri i\u00e7in ya\u011fl\u0131 kalmas\u0131n\u0131 sa\u011flamaya \u00e7al\u0131\u015f\u0131yorsunuz.<\/p>\n\n\n\n
Sandalye egzersizi: Kol kald\u0131rma<\/h4>\n\n\n\n- Omurgan\u0131z sandalyenin arkas\u0131na d\u00fcz ve uzun olacak \u015fekilde bir sandalyede otururken, bir kolunuzu yan\u0131n\u0131za do\u011fru hareket ettirin.<\/li>
- T\u00fcm kolunuzu d\u00fcz tutarken ayn\u0131 kolu ba\u015f\u0131n\u0131z\u0131n \u00fczerinden sonuna kadar getirin.<\/li>
- Kolunuz ba\u015f\u0131n\u0131z\u0131n \u00fczerine geldi\u011finde, tam, derin bir nefes al\u0131rken ve ayn\u0131 nefesi d\u0131\u015far\u0131 verirken kolunuzu orada tutun.<\/li>
- Yan\u0131n\u0131zda dinlenmek i\u00e7in kolunuzu geri getirin.<\/li><\/ul>\n\n\n\n
\n\n\n\nEgzersizin faydalar\u0131<\/h2>\n\n\n\n
Egzersiz ve fiziksel aktivite, MS’in bir\u00e7ok semptomunu y\u00f6netmeye yard\u0131mc\u0131 olabilir. \u00c7al\u0131\u015fmalar, MS ile ya\u015fayan insanlar i\u00e7in pilates egzersiz programlar\u0131n\u0131n \u015funlar\u0131 iyile\u015ftirebilece\u011fini g\u00f6stermi\u015ftir:<\/p>\n\n\n\n
- kardiyovask\u00fcler<\/li>
- g\u00fc\u00e7<\/li>
- mesane ve ba\u011f\u0131rsak fonksiyonu<\/li>
- yorgunluk<\/li>
- ruh hali<\/li>
- bili\u015fsel i\u015flev<\/li>
- kemik yo\u011funlu\u011fu<\/li>
- esneklik<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"
Egzersiz ve fiziksel aktivite, sa\u011fl\u0131\u011f\u0131n\u0131z ve iyi hissetmeniz i\u00e7in \u00f6nemlidir. Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin sinir liflerini \u00f6rten koruyucu k\u0131l\u0131fa sald\u0131rd\u0131\u011f\u0131 ve beyin ile v\u00fccudunuzun geri kalan\u0131 aras\u0131nda ileti\u015fim sorunlar\u0131na neden olan bir durum olan multiple sklerozunuz (MS) varsa, egzersiz yapman\u0131n eskisi kadar kolay olmad\u0131\u011f\u0131n\u0131 g\u00f6rebilirsiniz. Fitness seviyenizi art\u0131rmak, dengenizi ve koordinasyonunuzu geli\u015ftirmek i\u00e7in bu<\/p>\n","protected":false},"author":1,"featured_media":671,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[],"class_list":["post-670","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/670","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=670"}],"version-history":[{"count":2,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/670\/revisions"}],"predecessor-version":[{"id":674,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/670\/revisions\/674"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/media\/671"}],"wp:attachment":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=670"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=670"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=670"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n\n\n\n
Egzersizin faydalar\u0131<\/h2>\n\n\n\n
Egzersiz ve fiziksel aktivite, MS’in bir\u00e7ok semptomunu y\u00f6netmeye yard\u0131mc\u0131 olabilir. \u00c7al\u0131\u015fmalar, MS ile ya\u015fayan insanlar i\u00e7in pilates egzersiz programlar\u0131n\u0131n \u015funlar\u0131 iyile\u015ftirebilece\u011fini g\u00f6stermi\u015ftir:<\/p>\n\n\n\n
- kardiyovask\u00fcler<\/li>
- g\u00fc\u00e7<\/li>
- mesane ve ba\u011f\u0131rsak fonksiyonu<\/li>
- yorgunluk<\/li>
- ruh hali<\/li>
- bili\u015fsel i\u015flev<\/li>
- kemik yo\u011funlu\u011fu<\/li>
- esneklik<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"
Egzersiz ve fiziksel aktivite, sa\u011fl\u0131\u011f\u0131n\u0131z ve iyi hissetmeniz i\u00e7in \u00f6nemlidir. Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin sinir liflerini \u00f6rten koruyucu k\u0131l\u0131fa sald\u0131rd\u0131\u011f\u0131 ve beyin ile v\u00fccudunuzun geri kalan\u0131 aras\u0131nda ileti\u015fim sorunlar\u0131na neden olan bir durum olan multiple sklerozunuz (MS) varsa, egzersiz yapman\u0131n eskisi kadar kolay olmad\u0131\u011f\u0131n\u0131 g\u00f6rebilirsiniz. Fitness seviyenizi art\u0131rmak, dengenizi ve koordinasyonunuzu geli\u015ftirmek i\u00e7in bu<\/p>\n","protected":false},"author":1,"featured_media":671,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[],"class_list":["post-670","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/670","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=670"}],"version-history":[{"count":2,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/670\/revisions"}],"predecessor-version":[{"id":674,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/670\/revisions\/674"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/media\/671"}],"wp:attachment":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=670"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=670"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=670"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}