{"id":15260,"date":"2024-02-18T19:58:59","date_gmt":"2024-02-18T16:58:59","guid":{"rendered":"https:\/\/fuatdemirci.com.tr\/uncategorized\/understanding-kegel-exercises.html"},"modified":"2024-02-18T20:03:25","modified_gmt":"2024-02-18T17:03:25","slug":"understanding-kegel-exercises","status":"publish","type":"post","link":"https:\/\/fuatdemirci.com.tr\/en\/urinary-incontinence\/understanding-kegel-exercises.html","title":{"rendered":"Understanding Kegel Exercises"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"15260\" class=\"elementor elementor-15260\">\n\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-37f4b5d e-flex e-con-boxed e-con e-parent\" data-id=\"37f4b5d\" data-element_type=\"container\" data-settings=\"{&quot;content_width&quot;:&quot;boxed&quot;}\" data-core-v316-plus=\"true\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c334f08 elementor-widget elementor-widget-text-editor\" data-id=\"c334f08\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.17.0 - 08-11-2023 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p><strong>Kegel Egzersizleri<\/strong><\/p><p>Pelvik taban egzersizleri olarak da bilinen Kegel egzersizleri, pelvik taban kaslar\u0131n\u0131 g\u00fc\u00e7lendirmek i\u00e7in tasarlanm\u0131\u015f basit ama g\u00fc\u00e7l\u00fc hareketlerdir. Bu egzersizler hem erkekler hem de kad\u0131nlar i\u00e7in faydal\u0131d\u0131r; mesane kontrol\u00fcn\u00fcn iyile\u015ftirilmesine, cinsel fonksiyonun iyile\u015ftirilmesine ve idrar ka\u00e7\u0131rman\u0131n \u00f6nlenmesine yard\u0131mc\u0131 olur.<\/p><p><strong>Kegel Egzersizleri Nelerdir?<\/strong><\/p><p>Kegel egzersizleri mesaneyi, uterusu ve ba\u011f\u0131rsa\u011f\u0131 destekleyen pelvik taban kaslar\u0131n\u0131n kas\u0131l\u0131p gev\u015femesini i\u00e7erir. Bu kaslar\u0131n g\u00fc\u00e7lendirilmesi idrar ak\u0131\u015f\u0131n\u0131n kontrol edilmesine ve genel pelvik sa\u011fl\u0131\u011f\u0131n iyile\u015ftirilmesine yard\u0131mc\u0131 olur<\/p><p><strong>Kegel Egzersizleri Nas\u0131l Yap\u0131l\u0131r:<\/strong><\/p><p><strong>Do\u011fru Kaslar\u0131 Belirleyin:<\/strong> Ba\u015flamak i\u00e7in pelvik taban kaslar\u0131n\u0131z\u0131 tan\u0131mlay\u0131n. Bunu yapman\u0131n bir yolu idrar ak\u0131\u015f\u0131n\u0131 ortas\u0131nda durdurmakt\u0131r. Ancak bunu, s\u00fcrekli yap\u0131lacak \u00a0bir uygulama olarak de\u011fil, yaln\u0131zca ba\u015flang\u0131\u00e7ta tan\u0131mlama amac\u0131yla yap\u0131lmal\u0131d\u0131r.<\/p><p><strong>Rahat Bir Pozisyon Bulun:<\/strong> Rahat bir pozisyonda oturun, ayakta durun veya uzan\u0131n.<\/p><p><strong>Kaslar\u0131 Kas\u0131n:<\/strong> Sanki idrar ak\u0131\u015f\u0131n\u0131 durdurmaya veya gaz \u00e7\u0131k\u0131\u015f\u0131n\u0131 engellemeye \u00e7al\u0131\u015f\u0131yormu\u015f gibi pelvik taban kaslar\u0131n\u0131z\u0131 s\u0131k\u0131n. Bu kas\u0131lmay\u0131 be\u015fe kadar sayarak tutun, ard\u0131ndan ayn\u0131 s\u00fcre boyunca rahatlay\u0131n.<\/p><p><strong>Tekrarlama:<\/strong> Kaslar\u0131n\u0131z g\u00fc\u00e7lendik\u00e7e her kas\u0131lman\u0131n s\u00fcresini kademeli olarak art\u0131rarak 10\u2019a kadar say\u0131n ve b\u0131rak\u0131n. \u00a0Tekrarlamay\u0131 hedefleyin.<\/p><p><strong>Tutarl\u0131 Olun:<\/strong> Kegel egzersizlerini d\u00fczenli olarak, ideal olarak g\u00fcnde en az \u00fc\u00e7 kez uygulay\u0131n(10 set halinde de yapabilirsiniz)<\/p><p><strong>Kegel Egzersizlerinin Faydalar\u0131:<\/strong><\/p><p>Mesane kontrol\u00fcn\u00fc ve idrar tutmay\u0131 sa\u011flar.<\/p><p>Cinsel i\u015flev ve orgazm kalitesini art\u0131r\u0131r.<\/p><p>Genital organ sarkmas\u0131n\u0131 (rahim, idrar torbas\u0131) \u00f6nler.<\/p><p>Do\u011fumdan sonra daha h\u0131zl\u0131 iyile\u015fme sa\u011flar.<\/p><p>Gaz ve b\u00fcy\u00fck abdest ka\u00e7\u0131rmay\u0131 engeller varsa bunlar\u0131 d\u00fczeltir.<\/p><p>Pelvik taban kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmek ve pelvik sa\u011fl\u0131\u011f\u0131n\u0131z\u0131n iyile\u015fmesinin faydalar\u0131n\u0131 deneyimlemek i\u00e7in Kegel egzersizlerini g\u00fcnl\u00fck rutininize ekleyin.<\/p><p>Kegel egzersizlerini yapma veya pelvik taban bozukluklar\u0131n\u0131 y\u00f6netme konusunda ki\u015fiselle\u015ftirilmi\u015f rehberlik i\u00e7in Prof.Dr. Fuat Demirci ile g\u00f6r\u00fc\u015fme planlay\u0131n.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Kegel exercises, also known as pelvic floor exercises, are simple yet powerful movements designed to strengthen the muscles of the pelvic floor. These exercises are beneficial for both men and women, helping to improve bladder control, enhance sexual function, and&#8230;<\/p>\n","protected":false},"author":1,"featured_media":13519,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[67,53],"tags":[],"class_list":["post-15260","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bladder-prolapse","category-urinary-incontinence"],"_links":{"self":[{"href":"https:\/\/fuatdemirci.com.tr\/en\/wp-json\/wp\/v2\/posts\/15260","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fuatdemirci.com.tr\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fuatdemirci.com.tr\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fuatdemirci.com.tr\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fuatdemirci.com.tr\/en\/wp-json\/wp\/v2\/comments?post=15260"}],"version-history":[{"count":1,"href":"https:\/\/fuatdemirci.com.tr\/en\/wp-json\/wp\/v2\/posts\/15260\/revisions"}],"predecessor-version":[{"id":15261,"href":"https:\/\/fuatdemirci.com.tr\/en\/wp-json\/wp\/v2\/posts\/15260\/revisions\/15261"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fuatdemirci.com.tr\/en\/wp-json\/wp\/v2\/media\/13519"}],"wp:attachment":[{"href":"https:\/\/fuatdemirci.com.tr\/en\/wp-json\/wp\/v2\/media?parent=15260"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fuatdemirci.com.tr\/en\/wp-json\/wp\/v2\/categories?post=15260"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fuatdemirci.com.tr\/en\/wp-json\/wp\/v2\/tags?post=15260"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}