{"id":4042,"date":"2018-06-28T15:50:29","date_gmt":"2018-06-28T12:50:29","guid":{"rendered":"https:\/\/www.cpapmerkezi.com\/?p=4042"},"modified":"2018-06-28T15:50:29","modified_gmt":"2018-06-28T12:50:29","slug":"uyku-apne-belirtilerini-azaltacak-5-egzersiz-onerisi","status":"publish","type":"post","link":"https:\/\/www.cpapmerkezi.com\/blog\/uyku-apne-belirtilerini-azaltacak-5-egzersiz-onerisi.html","title":{"rendered":"Uyku Apne Belirtilerini Azaltacak 5 Egzersiz \u00d6nerisi"},"content":{"rendered":"

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Kilo vermek ve egzersiz yapmak, bir\u00e7ok insan\u0131n listesinin ba\u015f\u0131nda geliyor. \u00c7al\u0131\u015fmalar g\u00f6steriyor ki; bu kararlar Uyku Apne<\/strong>\u00a0belirilerini hafifletmeye yard\u0131mc\u0131 oluyor. \u00c7al\u0131\u015fmalar, egzersiz ile Uyku Apne etkilerinin azalt\u0131lmas\u0131 aras\u0131ndaki ba\u011flant\u0131y\u0131 g\u00f6stermi\u015ftir. \u00d6rne\u011fin bir \u00e7al\u0131\u015fmada, d\u00fczenli tempolu y\u00fcr\u00fcy\u00fc\u015f ve a\u011f\u0131rl\u0131k e\u011fitiminin kat\u0131l\u0131mc\u0131lar\u0131n Uyku Apne etkilerinin ciddiyetini %25 oran\u0131nda azaltt\u0131\u011f\u0131n\u0131 buldu.<\/span><\/p>\n

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Tipik egzersizin \u00f6tesinde, k\u00fc\u00e7\u00fck kaslar\u0131n\u0131zda egzersiz yapman\u0131z da yararl\u0131d\u0131r – \u00f6zellikle a\u011f\u0131z, bo\u011faz ve dil. Asl\u0131nda, May\u0131s 2015’te yay\u0131nlanan bir \u00e7al\u0131\u015fma, belirli orofaringeal egzersizlerin horlama s\u0131kl\u0131\u011f\u0131n\u0131% 36 oran\u0131nda etkili bir \u015fekilde azaltt\u0131\u011f\u0131n\u0131 bulmu\u015ftur. Orofaringeal egzersiz alanlar\u0131 nispeten yeni olsa da, ara\u015ft\u0131rmac\u0131lar bu egzersizlerin yararlar\u0131 konusunda y\u00fcksek umutlar ya\u015f\u0131yorlar.<\/span><\/p>\n

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Orofaringeal ne demektir?<\/span><\/strong><\/p>\n

“Orofaringeal”, a\u011f\u0131z arkas\u0131ndaki bo\u011faz\u0131n alan\u0131n\u0131 belirtir. Bu b\u00f6lgede dili, bademcikleri, adenoidleri, Uvula palatine<\/em> (k\u00fc\u00e7\u00fck dil) ve yumu\u015fak damak (bo\u011faz\u0131n \u00fcst k\u0131sm\u0131ndaki arka k\u0131s\u0131m) bulunur. Dolay\u0131s\u0131yla, bir “orofaringeal egzersiz”, bo\u011faz\u0131 ve bo\u011fazdaki kaslar\u0131 g\u00fc\u00e7lendirmek i\u00e7in yapt\u0131\u011f\u0131n\u0131z bir egzersizdir.<\/span><\/p>\n

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Orofarengeal Egzersizler Uyku Apne Belirtilerini Nas\u0131l Azalabilir?<\/span><\/strong><\/p>\n

Orofaringeal egzersizler, solunum yolunuzu a\u00e7\u0131k tutmaya do\u011frudan kat\u0131lan kaslar\u0131 sesi art\u0131rabilir ve g\u00fc\u00e7le\u015ftirebilir. V\u00fccudunuzdaki di\u011fer kaslarla \u00e7al\u0131\u015fmaya benzer \u015fekilde, farkl\u0131 egzersizler farkl\u0131 kaslar\u0131 hedef al\u0131r. \u00d6rne\u011fin, bo\u011faz kaslar\u0131n\u0131z uyku esnas\u0131nda \u00e7\u00f6kmekte ise, bo\u011faz\u0131n\u0131zdaki egzersizlere odaklanmal\u0131s\u0131n\u0131z. Diliniz uyurken bo\u011faz\u0131n\u0131za d\u00fc\u015f\u00fcyorsa, dilinizi g\u00fc\u00e7lendirmeye odaklanmal\u0131s\u0131n\u0131z.<\/span><\/p>\n

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Uyku Apne Belirtilerini Azaltmaya Y\u00f6nelik En \u0130yi 5 Egzersiz<\/span><\/strong><\/p>\n

Bo\u011faz, dil, yumu\u015fak damak ve \u00e7enede \u00e7al\u0131\u015fan egzersizler, Uyku Apnesi belirtilerini azaltmak i\u00e7in en etkili egzersizler olarak kabul edilir. \u0130\u015fte denemek i\u00e7in birka\u00e7 tane:<\/span><\/p>\n

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Kaplan Taklidi<\/strong>: Bo\u011faz\u0131n\u0131z genellikle OSA sorunlar\u0131n\u0131n en b\u00fcy\u00fck kayna\u011f\u0131d\u0131r, bu nedenle uzun, ince kaslar\u0131 g\u00fc\u00e7lendirmek kesinlikle yard\u0131mc\u0131 olabilir. Deneyin: Bir kaplan\u0131n y\u00fcz \u00f6zelliklerini taklit ederek \u00e7\u0131\u011fl\u0131k atmak veya k\u00fckremek \u00fczere a\u011fz\u0131n\u0131z\u0131 geni\u015fletin. A\u011fz\u0131n\u0131z\u0131 m\u00fcmk\u00fcn oldu\u011funca a\u00e7\u0131k tutarak dilinizi m\u00fcmk\u00fcn oldu\u011funca indirin (sanki \u00e7enenizi yalamaya \u00e7al\u0131\u015f\u0131yormu\u015f gibi). Hedef, bir seferde uvula<\/em>‘y\u0131 5 saniye kald\u0131r\u0131p 10 kez tekrarlamakt\u0131r.<\/span><\/p>\n

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Y\u00fcksek sesle ve gururla \u015fark\u0131 s\u00f6yle<\/strong>: \u015eark\u0131 s\u00f6ylemek, yumu\u015fak dama\u011f\u0131n\u0131zdaki ve bo\u011fazdaki kaslar\u0131n\u0131z\u0131 kuvvetlendirmenin harika bir yoludur. Bir \u00e7al\u0131\u015fmada, hafif-orta derecede Uyku Apne etkilerini sahip olan kat\u0131l\u0131mc\u0131lar, g\u00fcnl\u00fck \u015fan egzersizleri \u00fczerine 3 ayl\u0131k bir program sonras\u0131nda iyile\u015fmeler g\u00f6rd\u00fcler.\u00a0<\/span><\/p>\n

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Dil Egzersizleri<\/strong>: \u00c7al\u0131\u015fmalar, g\u00fcnl\u00fck dil egzersizleri yapmak, \u00e7o\u011funlukla dilin bo\u011faz\u0131n\u0131z\u0131n arkas\u0131nda \u00e7\u00f6kmesi sonucu ortaya \u00e7\u0131kan Uyku Apne belirtilerini tedavi etmeye yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermi\u015ftir. En iyi dil egzersizlerinden biri “dil s\u00fcrg\u00fcs\u00fc” dur. Dilin ucunu a\u011fz\u0131n\u0131z\u0131n \u00e7at\u0131s\u0131na (sert damak) itin ve dili geriye do\u011fru kayd\u0131r\u0131n. Bunu 20 kere tekrarlay\u0131n.\u00a0<\/span><\/p>\n

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Yumu\u015fak Damak Egzersizleri<\/strong>: Yumu\u015fak damak i\u00e7in kolay bir esneme a\u011fz\u0131n\u0131z\u0131 olabildi\u011fince geni\u015f a\u00e7makt\u0131r, bo\u011faz\u0131n arkas\u0131nda “ah” diyerek 20 saniye devam edin. A\u011fz\u0131n\u0131z\u0131 kapat\u0131n, be\u015f saniye bekleyin, ard\u0131ndan 5 ile 10 kez tekrarlay\u0131n.\u00a0<\/span><\/p>\n

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\u00c7ene \u00c7al\u0131\u015fmas\u0131<\/strong>: S\u0131k\u0131 bir \u00e7ene, solunum yollar\u0131n\u0131za bask\u0131 yapar. Diliniz dinlenme pozisyonunda ve a\u011fz\u0131n\u0131z kapal\u0131yken, dilinizi a\u011fz\u0131n\u0131z\u0131n \u00e7at\u0131s\u0131na yaslay\u0131n ve dilinizin ucunu a\u011fz\u0131n\u0131z\u0131n \u00e7at\u0131s\u0131na kadar geriye kayd\u0131r\u0131n. Dilinizi bu konumda tutarak, diliniz art\u0131k a\u011fz\u0131n\u0131z\u0131n \u00e7at\u0131s\u0131nda kalana kadar a\u011fz\u0131n\u0131z\u0131 yava\u015f\u00e7a a\u00e7\u0131n. 5 dakika, g\u00fcnde 2 kez tekrarlay\u0131n.<\/span><\/p>\n

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Uyku Apnesi ile egzersiz aras\u0131ndaki ili\u015fki Uyku Apnesi hastalar\u0131 i\u00e7in olumlu ve umut vericidir. D\u00fczenli olarak egzersiz (kardiyovask\u00fcler, a\u011f\u0131rl\u0131k ve yukar\u0131da tarif edilen orofaringeal egzersizler) CPAP tedavisi de dahil olmak \u00fczere di\u011fer tedavi planlar\u0131n\u0131n yan\u0131nda iyi bir tedaviye yard\u0131mc\u0131 olabilir. <\/span><\/p>\n

Her zaman oldu\u011fu gibi bunlar\u0131 mutlaka doktorunuza dan\u0131\u015f\u0131n.<\/span><\/p>\n

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    Kilo vermek ve egzersiz yapmak, bir\u00e7ok insan\u0131n listesinin ba\u015f\u0131nda geliyor. \u00c7al\u0131\u015fmalar g\u00f6steriyor ki; bu kararlar Uyku Apne belirtilerini hafifletmeye yard\u0131mc\u0131 oluyor. \u00c7al\u0131\u015fmalar, egzersiz ile Uyku Apne belirtilerinin azalt\u0131lmas\u0131 aras\u0131ndaki ba\u011flant\u0131y\u0131 g\u00f6stermi\u015ftir.<\/p>\n","protected":false},"author":1,"featured_media":4044,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_relevanssi_hide_post":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1821],"tags":[1880,2069,1883,1884,2070],"class_list":["post-4042","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uyku-apnesi","tag-apne","tag-egzersiz","tag-uyku","tag-uyku-apne","tag-uyku-apne-belirtileri"],"aioseo_notices":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.cpapmerkezi.com\/blog\/wp-json\/wp\/v2\/posts\/4042","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.cpapmerkezi.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.cpapmerkezi.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.cpapmerkezi.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.cpapmerkezi.com\/blog\/wp-json\/wp\/v2\/comments?post=4042"}],"version-history":[{"count":0,"href":"https:\/\/www.cpapmerkezi.com\/blog\/wp-json\/wp\/v2\/posts\/4042\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.cpapmerkezi.com\/blog\/wp-json\/"}],"wp:attachment":[{"href":"https:\/\/www.cpapmerkezi.com\/blog\/wp-json\/wp\/v2\/media?parent=4042"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.cpapmerkezi.com\/blog\/wp-json\/wp\/v2\/categories?post=4042"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.cpapmerkezi.com\/blog\/wp-json\/wp\/v2\/tags?post=4042"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}