{"id":3581,"date":"2021-11-18T22:17:37","date_gmt":"2021-11-18T22:17:37","guid":{"rendered":"http:\/\/ahelth.com\/?p=3581"},"modified":"2021-11-18T22:17:37","modified_gmt":"2021-11-18T22:17:37","slug":"ahelth-com-eye-exercises-for-keeping-your-eyes-healthy","status":"publish","type":"post","link":"https:\/\/ahelth.com\/tr\/ahelth-com-eye-exercises-for-keeping-your-eyes-healthy\/","title":{"rendered":"G\u00f6z kaslar\u0131n\u0131 gev\u015fetmek ve g\u00fc\u00e7lendirmek i\u00e7in 15 g\u00f6z egzersizi"},"content":{"rendered":"

G\u00f6z kaslar\u0131n\u0131 gev\u015fetmek ve g\u00fc\u00e7lendirmek i\u00e7in 15 g\u00f6z egzersizi<\/span><\/h1>\n

 <\/p>\n

G\u00f6zleriniz s\u0131k s\u0131k stresli mi hissediyor? \u0130\u015fyerinde, molalarda veya evde s\u00fcrekli LED ekrana m\u0131 bak\u0131yorsunuz? Dikkat olmak! Bu, g\u00f6z yorgunlu\u011funa, g\u00f6rme sorunlar\u0131na, kuru g\u00f6zlere ve hatta kayg\u0131 ve ba\u015f a\u011fr\u0131lar\u0131na neden olabilir \u0130\u015finize veya sosyal medyaya veda edemedi\u011finiz i\u00e7in (\u015fimdi milyonlarca i\u015f), g\u00fcnde 10 dakikan\u0131z\u0131 g\u00f6z egzersizlerine ay\u0131rman\u0131z gerekir. Bu egzersizler stresi azaltmaya, g\u00f6z kaslar\u0131n\u0131 g\u00fc\u00e7lendirmeye, bili\u015fsel performans\u0131 iyile\u015ftirmeye, g\u00f6rsel reaksiyon s\u00fcresini ve g\u00f6zlerinizin \u015feklini iyile\u015ftirmeye yard\u0131mc\u0131 olacakt\u0131r. G\u00f6z egzersizlerinin g\u00f6r\u00fc\u015f\u00fc iyile\u015ftirebilece\u011fine dair g\u00fc\u00e7l\u00fc bir bilimsel kan\u0131t olmad\u0131\u011f\u0131n\u0131 unutmay\u0131n. Peki, hala g\u00f6z egzersizlerine ihtiyac\u0131n\u0131z var m\u0131? Evet! Nedenini g\u00f6rmek i\u00e7in yukar\u0131 kayd\u0131r\u0131n.<\/span><\/p>\n

G\u00f6z egzersizlerine duyulan ihtiya\u00e7<\/span><\/h2>\n

G\u00fcn\u00fcm\u00fczde giderek daha fazla insan, ya\u015fam tarzlar\u0131 ve kariyer se\u00e7imleri nedeniyle g\u00f6z yorgunlu\u011fu ve yorgunluktan muzdariptir. Hem yeti\u015fkinler hem de \u00e7ocuklar bir bilgisayara veya mobil ekrana bakarak \u00e7ok zaman harcarlar. Kirlilik, a\u015f\u0131r\u0131 kontakt lens kullan\u0131m\u0131 ve yanl\u0131\u015f g\u00f6zl\u00fck gibi di\u011fer fakt\u00f6rler de g\u00f6z yorgunlu\u011funa neden olur. Yani, biraz stres atman\u0131z gerekiyor – sonu\u00e7ta, d\u00fcnyaya a\u00e7\u0131lan sadece bu iki de\u011ferli pencereye sahibiz. G\u00f6z egzersizleri miyopi, a\u015f\u0131r\u0131 g\u00f6z k\u0131rpma ve disleksiyi d\u00fczeltemese de, a\u015fa\u011f\u0131daki durumlarda iyile\u015fmeye yard\u0131mc\u0131 olmada \u00e7ok yard\u0131mc\u0131 olabilir:<\/span><\/p>\n

    \n
  • Zay\u0131f g\u00f6z kaslar\u0131 nedeniyle zay\u0131f odak<\/span><\/li>\n
  • Tembel g\u00f6z veya ambliyopi<\/span><\/li>\n
  • G\u00f6z \u00e7evresi veya \u015fa\u015f\u0131l\u0131k<\/span><\/li>\n
  • \u00e7ift \u200b\u200bg\u00f6rme<\/span><\/li>\n
  • astigmat<\/span><\/li>\n
  • 3D g\u00f6rme bozuklu\u011fu<\/span><\/li>\n
  • G\u00f6z ameliyat\u0131 ge\u00e7mi\u015fi<\/span><\/li>\n
  • G\u00f6z yaralanmas\u0131 \u00f6yk\u00fcs\u00fc<\/span><\/li>\n<\/ul>\n

    \u0130\u015fte her zaman, her yerde yapabilece\u011finiz 15 g\u00f6z egzersizi.<\/span><\/p>\n

    Her Yerde Yapabilece\u011finiz En \u0130yi 15 G\u00f6z Egzersizi<\/span><\/h2>\n

    1. G\u00f6z Rulosu<\/span><\/h3>\n

    G\u00f6z sarma egzersizi \u00e7ok etkilidir ve d\u00fczenli olarak yap\u0131ld\u0131\u011f\u0131nda g\u00f6z kaslar\u0131n\u0131 g\u00fc\u00e7lendirmeye ve g\u00f6zlerinizin \u015feklini iyile\u015ftirmeye yard\u0131mc\u0131 olabilir. Bu nedenle, bir dahaki sefere bir \u015fey duydu\u011funuzda ve g\u00f6zlerinizi devirdi\u011finizde, kendinizi iyi hissedin ve bir tekrar\u0131 tamamlamak i\u00e7in g\u00f6zlerinizi di\u011fer y\u00f6ne \u00e7evirin. Ancak bu bir egzersiz oldu\u011fu i\u00e7in, bunu yapman\u0131n do\u011fru yolunu bilmelisiniz. \u0130\u015fte nas\u0131l.<\/span><\/p>\n

    G\u00f6z yuvarlama egzersizi nas\u0131l yap\u0131l\u0131r<\/span><\/h4>\n
      \n
    1. Dik oturun veya aya\u011fa kalk\u0131n. Omuzlar\u0131n\u0131z\u0131 gev\u015fetin, boynunuzu d\u00fcz tutun ve ileriye bak\u0131n.<\/span><\/li>\n
    2. Sa\u011f\u0131n\u0131za bak\u0131n ve ard\u0131ndan g\u00f6zlerinizi yava\u015f\u00e7a tavana do\u011fru hareket ettirin.<\/span><\/li>\n
    3. G\u00f6zlerinizi sola ve oradan yere do\u011fru hareket ettirin.<\/span><\/li>\n
    4. Bunu saat y\u00f6n\u00fcnde ve saat y\u00f6n\u00fcn\u00fcn tersine yap\u0131n.<\/span><\/li>\n<\/ol>\n

      Zaman<\/span><\/strong> \u00a0– iki dakika<\/span><\/p>\n

      2. ovmak<\/span><\/h3>\n

      Bu ki\u015fisel bir favori. Bu egzersizi kontakt lens takarken bile yapabilirsiniz. Bu, g\u00f6z yorgunlu\u011fu hissetti\u011finizde ve h\u0131zl\u0131, canland\u0131r\u0131c\u0131 bir antrenmana ihtiya\u00e7 duydu\u011funuzda bunun yap\u0131labilece\u011fi anlam\u0131na gelir. \u0130\u015fte nas\u0131l yap\u0131laca\u011f\u0131.<\/span><\/p>\n

      G\u00f6z egzersizini nas\u0131l ovalar\u0131m<\/span><\/h4>\n
        \n
      1. Rahat\u00e7a oturun veya ayakta durun ve \u0131s\u0131nana kadar avu\u00e7lar\u0131n\u0131z\u0131 aktif olarak ovalay\u0131n.<\/span><\/li>\n
      2. G\u00f6zlerinizi kapat\u0131n ve avu\u00e7lar\u0131n\u0131z\u0131 her bir g\u00f6z kapa\u011f\u0131na yerle\u015ftirin. G\u00f6zlerinize s\u0131zan s\u0131cakl\u0131\u011f\u0131 hayal edin.<\/span><\/li>\n
      3. Avu\u00e7 i\u00e7lerinizi g\u00f6zbebeklerinize bast\u0131rmamay\u0131 unutmay\u0131n.<\/span><\/li>\n<\/ol>\n

        S\u00fcre<\/span><\/strong> \u00a0– 3 dakika<\/span><\/p>\n

        3. Hareketli parmak<\/span><\/h3>\n

        Doktorlar bu egzersizi g\u00f6z kaslar\u0131 zay\u0131f olan ki\u015filer i\u00e7in \u00f6nermektedir. \u0130\u015fte nas\u0131l do\u011fru yap\u0131laca\u011f\u0131.<\/span><\/p>\n

        Hareket eden parmakla g\u00f6z egzersizi nas\u0131l yap\u0131l\u0131r?<\/span><\/h4>\n
          \n
        1. Koltu\u011fa oturun. Omuzlar\u0131n\u0131z\u0131 gev\u015fetin, boynunuzu dik tutun ve ileriye bak\u0131n.<\/span><\/li>\n
        2. Sa\u011f elinize bir kalem al\u0131n ve burnunuzun \u00f6n\u00fcnde tutun. Onun taraf\u0131na odaklan.<\/span><\/li>\n
        3. Kolunuzu tamamen uzat\u0131n.<\/span><\/li>\n
        4. Ba\u015flang\u0131\u00e7 \u200b\u200bpozisyonuna geri getirin.<\/span><\/li>\n<\/ol>\n

          Zaman<\/span><\/strong> \u00a0– iki dakika<\/span><\/p>\n

          \u00a04. G\u00f6z pistonu<\/span><\/h3>\n

          \u0130\u015f yerinde k\u00f6t\u00fc ve stresli bir g\u00fcn m\u00fc ge\u00e7iriyorsunuz? \u0130\u015fte g\u00f6zlerinizi yat\u0131\u015ft\u0131racak ve stresi azaltacak bir egzersiz – hepsi bir anda! \u0130\u015fte nas\u0131l yap\u0131laca\u011f\u0131.<\/span><\/p>\n

          g\u00f6z tansiyonu nas\u0131l yap\u0131l\u0131r<\/span><\/h4>\n
            \n
          1. Rahat\u00e7a oturun, g\u00f6zlerinizi kapat\u0131n ve derin bir nefes al\u0131n.<\/span><\/li>\n
          2. Her bir g\u00f6z kapa\u011f\u0131na bir parmak koyun ve yakla\u015f\u0131k 10 saniye hafif\u00e7e bast\u0131r\u0131n.<\/span><\/li>\n
          3. Bas\u0131nc\u0131 yakla\u015f\u0131k iki saniye b\u0131rak\u0131n ve tekrar hafif\u00e7e bas\u0131n.<\/span><\/li>\n<\/ol>\n

            S\u00fcre<\/span><\/strong> \u00a0– 1 dakika<\/span><\/p>\n

            5. G\u00f6z masaj\u0131<\/span><\/h3>\n

            Bu egzersiz g\u00f6z yorgunlu\u011funu ve kurulu\u011fu azalt\u0131r. Do\u011fru \u015fekilde yapmak i\u00e7in a\u015fa\u011f\u0131da listelenen ad\u0131mlar\u0131 izleyin.<\/span><\/p>\n

            g\u00f6z masaj\u0131 nas\u0131l yap\u0131l\u0131r<\/span><\/h4>\n
              \n
            1. Omuzlar\u0131n\u0131z rahat bir \u015fekilde d\u00fcz oturun.<\/span><\/li>\n
            2. Ba\u015f\u0131n\u0131z\u0131 hafif\u00e7e geriye do\u011fru e\u011fin ve g\u00f6zlerinizi kapat\u0131n.<\/span><\/li>\n
            3. \u0130\u015faret ve orta parmaklar\u0131n\u0131z\u0131 nazik\u00e7e her bir g\u00f6z kapa\u011f\u0131na yerle\u015ftirin.<\/span><\/li>\n
            4. Sa\u011f parmaklar\u0131 saat y\u00f6n\u00fcn\u00fcn tersine ve sol parmaklar\u0131 saat y\u00f6n\u00fcn\u00fcn tersine hareket ettirin.<\/span><\/li>\n
            5. Dairesel hareketin y\u00f6n\u00fcn\u00fc de\u011fi\u015ftirmeden \u00f6nce 10 kez tekrarlay\u0131n.<\/span><\/li>\n<\/ol>\n

              Zaman<\/span><\/strong> \u00a0– iki dakika<\/span><\/p>\n

              6. yan\u0131p s\u00f6nme<\/span><\/h3>\n

              S\u00fcrekli bir bilgisayara veya cep telefonu ekran\u0131na bakmak g\u00f6z ve zihinsel yorgunlu\u011fa neden olabilir. Asl\u0131nda bu, s\u0131k s\u0131k g\u00f6z k\u0131rpmay\u0131 unuttu\u011fumuz i\u00e7in olur. \u0130\u015fte bu sorunu \u00e7\u00f6zmek i\u00e7in kolay bir g\u00f6z egzersizi.<\/span><\/p>\n

              g\u00f6z k\u0131rpma egzersizi nas\u0131l yap\u0131l\u0131r<\/span><\/h4>\n
                \n
              1. Bir sandalyeye rahat\u00e7a oturun, omuzlar\u0131n\u0131z\u0131 gev\u015fetin, boynunuzu dik tutun ve bo\u015f bir duvara bak\u0131n.<\/span><\/li>\n
              2. g\u00f6zlerini kapat.<\/span><\/li>\n
              3. Yar\u0131m saniye bekleyin ve ard\u0131ndan g\u00f6zlerinizi a\u00e7\u0131n.<\/span><\/li>\n
              4. Bir seti tamamlamak i\u00e7in bunu 10 kez yap\u0131n.<\/span><\/li>\n<\/ol>\n

                \u00a0Zaman<\/span><\/strong> \u00a0– iki dakika<\/span><\/p>\n

                7. \u00d6vg\u00fc<\/span><\/h3>\n

                Nas\u0131l paz\u0131lar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmek i\u00e7in esnetmeniz gerekiyorsa, g\u00f6z kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmek i\u00e7in de g\u00f6zlerinizi esnetmelisiniz. \u0130\u015fte nas\u0131l yap\u0131laca\u011f\u0131.<\/span><\/p>\n

                g\u00f6z b\u00fckme egzersizi nas\u0131l yap\u0131l\u0131r<\/span><\/h4>\n
                  \n
                1. Bir sandalyeye rahat\u00e7a oturun ve d\u00fcmd\u00fcz ileriye bak\u0131n.<\/span><\/li>\n
                2. Boynunuzu hareket ettirmeden yukar\u0131 bak\u0131n ve sonra a\u015fa\u011f\u0131 bak\u0131n.<\/span><\/li>\n
                3. Bunu 10 kez yap\u0131n. Sonra en sa\u011f\u0131n\u0131za bak\u0131n. Boynunu d\u00fcz tut.<\/span><\/li>\n
                4. En solunuza bak\u0131n.<\/span><\/li>\n
                5. Bunu 10 kez yap\u0131n.<\/span><\/li>\n<\/ol>\n

                  S\u00fcre<\/span><\/strong> \u00a0– 3 dakika<\/span><\/p>\n

                  8. Odaklanma<\/span><\/h3>\n

                   <\/p>\n

                  Bu, g\u00f6zleriniz i\u00e7in m\u00fckemmel bir egzersizdir ve odaklanma sorunlar\u0131n\u0131 \u00e7\u00f6zme potansiyeline sahiptir. Bunu yapmak i\u00e7in \u015fu ad\u0131mlar\u0131 izleyin.<\/span><\/p>\n

                  G\u00f6z odaklama egzersizleri nas\u0131l yap\u0131l\u0131r?<\/span><\/h4>\n
                    \n
                  1. Bir pencereden 5 metre uza\u011fa oturun, d\u00fcz g\u00f6r\u00fcn\u00fcn ve omuzlar\u0131n\u0131z\u0131 gev\u015fetin.<\/span><\/li>\n
                  2. Sa\u011f kolunuzu \u00f6n\u00fcn\u00fcze uzat\u0131n, ba\u015f parma\u011f\u0131n\u0131z\u0131 b\u0131rak\u0131n ve 1-2 saniye boyunca uzvunuza odaklan\u0131n.<\/span><\/li>\n
                  3. Elinizi hareket ettirmeden iki saniye boyunca pencereye odaklan\u0131n.<\/span><\/li>\n
                  4. \u0130ki saniye boyunca pencerenin \u00e7ok d\u0131\u015f\u0131ndaki bir \u015feye odaklan\u0131n.<\/span><\/li>\n
                  5. Tekrar ba\u015fparma\u011fa odaklan\u0131n.<\/span><\/li>\n<\/ol>\n

                    S\u00fcre<\/span><\/strong> \u00a0– 1 dakika<\/span><\/p>\n

                    9. G\u00f6z S\u0131\u00e7ramas\u0131<\/span><\/h3>\n

                    Bu, i\u015fte, evde ve hatta yatakta yapabilece\u011finiz e\u011flenceli bir egzersizdir. \u0130\u015fte nas\u0131l yap\u0131laca\u011f\u0131.<\/span><\/p>\n

                    G\u00f6z z\u0131plama egzersizi nas\u0131l yap\u0131l\u0131r?<\/span><\/h4>\n
                      \n
                    1. Oturun, ayakta durun veya uzan\u0131n. Gelece\u011fe bakmak.<\/span><\/li>\n
                    2. G\u00f6zlerinizi a\u00e7\u0131k veya kapal\u0131 tutabilirsiniz.<\/span><\/li>\n
                    3. G\u00f6zlerinizi h\u0131zla yukar\u0131 ve a\u015fa\u011f\u0131 hareket ettirin.<\/span><\/li>\n
                    4. Durmadan ve 5 saniye dinlenmeden \u00f6nce bunu 10 kez yap\u0131n.<\/span><\/li>\n<\/ol>\n

                      S\u00fcre<\/span><\/strong> \u00a0– 1 dakika<\/span><\/p>\n

                      10. Balyalama<\/span><\/h3>\n

                      Ger\u00e7ekten g\u00fczel rahatlat\u0131c\u0131 ve sakinle\u015ftirici bir egzersiz. \u0130\u015fte nas\u0131l yap\u0131laca\u011f\u0131.<\/span><\/p>\n

                      avu\u00e7 i\u00e7i egzersizleri nas\u0131l yap\u0131l\u0131r<\/span><\/h4>\n
                        \n
                      1. Bir sandalyeye oturun ve dirseklerinizi \u00f6n\u00fcn\u00fczdeki bir masaya koyun.<\/span><\/li>\n
                      2. Her avu\u00e7 i\u00e7inde bir g\u00f6z barda\u011f\u0131.<\/span><\/li>\n
                      3. Nefes almak ve nefes vermek. Gerginli\u011fin azald\u0131\u011f\u0131n\u0131 hissediyorum. Rahatlamak.<\/span><\/li>\n
                      4. Pozu b\u0131rakmadan \u00f6nce bunu arka arkaya 30 saniye yap\u0131n.<\/span><\/li>\n<\/ol>\n

                        Zaman<\/span><\/strong> \u00a0– iki dakika<\/span><\/p>\n

                        11. Tres n Yemek<\/span><\/h3>\n

                         <\/p>\n

                        Tek ihtiyac\u0131n\u0131z olan bo\u015f bir duvar ve bir sandalye (iste\u011fe ba\u011fl\u0131) ve hepiniz bu e\u011flenceli ve etkili antrenman i\u00e7in haz\u0131rs\u0131n\u0131z. \u0130\u015fte nas\u0131l yap\u0131laca\u011f\u0131.<\/span><\/p>\n

                        Trace-An-Sekiz egzersizi nas\u0131l yap\u0131l\u0131r?<\/span><\/h4>\n
                          \n
                        1. Bo\u015f bir duvar veya tavan \u00fczerinde dev (yan yuvarlak) bir ‘8’ hayal edin.<\/span><\/li>\n
                        2. Ba\u015f\u0131n\u0131z\u0131 hareket ettirmeden sadece g\u00f6zlerinizle bu \u015fekil boyunca bir yol \u00e7izin.<\/span><\/li>\n
                        3. 5 kez yap\u0131n.<\/span><\/li>\n<\/ol>\n

                          Zaman<\/span><\/strong> \u00a0– iki dakika<\/span><\/p>\n

                          12. Yan g\u00f6r\u00fcn\u00fcm<\/span><\/h3>\n

                          Bu sadece sa\u011fl\u0131kl\u0131 g\u00f6zler i\u00e7in bir egzersizdir. Bunu halka a\u00e7\u0131k bir yerde yaparak insanlara gizlice yakla\u015fmay\u0131n. \u0130\u015fte nas\u0131l yap\u0131laca\u011f\u0131.<\/span><\/p>\n

                          Bir bak\u0131\u015fta Sidelong egzersizi nas\u0131l yap\u0131l\u0131r<\/span><\/h4>\n
                            \n
                          1. Oturun, uzan\u0131n veya rahat\u00e7a ayakta durun ve birka\u00e7 derin nefes al\u0131n.<\/span><\/li>\n
                          2. Ba\u015f\u0131n\u0131z\u0131 sabit tutarak, yaln\u0131zca g\u00f6zlerinizi kullanarak m\u00fcmk\u00fcn oldu\u011funca sola bakmaya \u00e7al\u0131\u015f\u0131n.<\/span><\/li>\n
                          3. G\u00f6r\u00fc\u015f\u00fcn\u00fcz\u00fc 3 saniye koruyun ve d\u00fcmd\u00fcz ileriye bak\u0131n.<\/span><\/li>\n
                          4. M\u00fcmk\u00fcn oldu\u011funca do\u011fru g\u00f6r\u00fcn ve vizyonunuzu orada tutun.<\/span><\/li>\n<\/ol>\n

                            Zaman<\/span><\/strong> \u00a0– iki dakika<\/span><\/p>\n

                            13. Mektup yazmak<\/span><\/h3>\n

                            \u00a0<\/strong>Hay\u0131r, yap\u0131\u015fkan notlar\u0131 veya do\u011frudan mesajlar\u0131 kastetmiyorum. G\u00f6zleri sakinle\u015ftiren ve g\u00f6z kaslar\u0131n\u0131 g\u00fc\u00e7lendiren bir egzersizdir. \u0130lk ba\u015fta bu imkans\u0131z g\u00f6r\u00fcnebilir, ancak birka\u00e7 g\u00fcn d\u00fczenli olarak yapt\u0131\u011f\u0131n\u0131zda, g\u00f6z kaslar\u0131n\u0131z\u0131n inceli\u011finde b\u00fcy\u00fck bir fark ya\u015fayacaks\u0131n\u0131z. \u0130\u015fte nas\u0131l yap\u0131laca\u011f\u0131.<\/span><\/p>\n

                            Mektup nas\u0131l yaz\u0131l\u0131r bir g\u00f6z egzersizidir<\/span><\/h4>\n
                              \n
                            1. En az 8 fit uzaktaki bo\u015f bir duvara bak\u0131n ve \u00fczerine g\u00f6zlerinizle yaz\u0131 yazd\u0131\u011f\u0131n\u0131z\u0131 hayal edin.<\/span><\/li>\n
                            2. Bu, g\u00f6z kaslar\u0131n\u0131n farkl\u0131 y\u00f6nlerde h\u0131zl\u0131 hareket etmesini sa\u011flar ve zay\u0131f kaslar\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r.<\/span><\/li>\n
                            3. Bunu 15-20 saniye boyunca yap\u0131n.<\/span><\/li>\n<\/ol>\n

                              \u00a0Zaman<\/span><\/strong> \u00a0– iki dakika<\/span><\/p>\n

                              14. \u0130kili M\u00fckemmel<\/span><\/h3>\n

                              Senin i\u00e7in evet! Bu egzersiz o kadar kolay ve etkili ki hi\u00e7bir \u015fey yapm\u0131yormu\u015f gibi hissedeceksiniz. Ama g\u00f6z kaslar\u0131 \u00fczerindeki etkisinin bu listedeki di\u011fer egzersizlerden farkl\u0131 oldu\u011funu s\u00f6ylememe izin verin.<\/span><\/p>\n

                              \u00c7ift egzersiz nas\u0131l yap\u0131l\u0131r<\/span><\/h4>\n
                                \n
                              1. Rahat\u00e7a oturun, omuzlar\u0131n\u0131z\u0131 gev\u015fetin, boynunuzu d\u00fcz tutun ve ileriye bak\u0131n.<\/span><\/li>\n
                              2. Her iki ba\u015f parma\u011f\u0131n\u0131z\u0131 da g\u00f6zlerinizin \u00f6n\u00fcnde bir kol mesafesi kadar birbirinden ay\u0131r\u0131n. G\u00f6r\u00fc\u015f\u00fcn\u00fcz\u00fc yakla\u015f\u0131k 5 saniye boyunca sa\u011f ba\u015f parma\u011f\u0131n\u0131za odaklay\u0131n.<\/span><\/li>\n
                              3. Oda\u011f\u0131n\u0131z\u0131, 5 saniye daha, tercihen uzaktaki bir \u015feye olmak \u00fczere, ba\u015fparmaklar\u0131n\u0131z aras\u0131ndaki bo\u015flu\u011fa kayd\u0131r\u0131n.<\/span><\/li>\n
                              4. Son olarak, bak\u0131\u015f\u0131n\u0131z\u0131 sol ba\u015f parma\u011f\u0131n\u0131za \u00e7evirin ve 5 saniye daha ona odaklan\u0131n,<\/span><\/li>\n
                              5. Ba\u015fparmaklar aras\u0131ndaki bo\u015flu\u011fa, ard\u0131ndan sa\u011f ba\u015fparma\u011fa d\u00f6n\u00fcn.<\/span><\/li>\n<\/ol>\n

                                S\u00fcre<\/span><\/b> – 2 dakika<\/span><\/p>\n

                                15. G\u00f6z kapa\u011f\u0131 tedavisi<\/span><\/h3>\n

                                Bu egzersiz yogaya dayanmaktad\u0131r. \u00c7ok rahat ve stres gidericidir. Ayr\u0131ca g\u00f6z yorgunlu\u011fundan kaynaklanan ba\u015f a\u011fr\u0131lar\u0131ndan kurtulmaya yard\u0131mc\u0131 olur. \u0130\u015fte bunu nas\u0131l yapmal\u0131s\u0131n\u0131z.<\/span><\/p>\n

                                G\u00f6z kapa\u011f\u0131 egzersizlerini nas\u0131l tedavi ediyorsunuz?<\/span><\/h4>\n
                                  \n
                                1. Rahat\u00e7a oturun ve alt g\u00f6z kapaklar\u0131na parmaklar\u0131n\u0131zla \u00e7ok nazik\u00e7e masaj yap\u0131n.<\/span><\/li>\n
                                2. Alt g\u00f6z kapa\u011f\u0131n\u0131n i\u00e7 kenar\u0131 ile ba\u015flay\u0131n ve yava\u015f yava\u015f d\u0131\u015fa do\u011fru hareket edin.<\/span><\/li>\n
                                3. Alt g\u00f6z kapa\u011f\u0131n\u0131 tamamlad\u0131ktan sonra benzer \u015fekilde ka\u015flara masaj yapmaya devam edebilirsiniz.<\/span><\/li>\n<\/ol>\n

                                  S\u00fcre<\/span><\/strong> \u00a0– 5 dakika<\/span><\/p>\n

                                   <\/p>\n

                                  Bunlar, g\u00f6z kaslar\u0131n\u0131 g\u00fc\u00e7lendirmeye ve gev\u015fetmeye yard\u0131mc\u0131 olacak en etkili 15 egzersizdir. Bu egzersizlerin d\u0131\u015f\u0131nda g\u00f6z yorgunlu\u011fundan kurtulmak i\u00e7in baz\u0131 p\u00fcf noktalar\u0131 burada.<\/span><\/p>\n

                                  Di\u011fer etkili g\u00f6z yorgunlu\u011fu gidericiler<\/span><\/h2>\n
                                    \n
                                  • S\u0131cak ve so\u011fuk kompresler<\/span><\/strong><\/li>\n<\/ul>\n

                                    Bu, i\u015fteki zor bir g\u00fcn i\u00e7in harika bir son olabilir. Bir kase s\u0131cak su ve ba\u015fka bir so\u011fuk su al\u0131n. Her kaseye bir el havlusu veya bezi bat\u0131r\u0131n ve hafif\u00e7e bast\u0131r\u0131n. \u00d6nce g\u00f6zlerinize ve ka\u015flar\u0131n\u0131za s\u0131cak kompres uygulay\u0131n. S\u0131cakl\u0131\u011f\u0131 5 saniye hissedin ve tad\u0131n, ard\u0131ndan 5 saniye so\u011fuk kompreslere ge\u00e7in. En az 5 kez tekrarlay\u0131n.<\/span><\/p>\n

                                      \n
                                    • kestirmek<\/span><\/strong><\/li>\n<\/ul>\n

                                      Uyumak veya k\u0131sa bir \u015fekerleme yapmak, g\u00f6zlerinizi rahatlatman\u0131n ve canland\u0131rman\u0131n en iyi yoludur. Asl\u0131nda, k\u0131sa bir \u015fekerleme yapmak \u00fcretkenli\u011finizi art\u0131rabilir ve beyin fonksiyonlar\u0131n\u0131 iyile\u015ftirebilir. Bu y\u00fczden g\u00f6zlerinizi biraz dinlendirin. Ayr\u0131ca, diz\u00fcst\u00fc bilgisayarlarda veya cep telefonlar\u0131nda uyumay\u0131n veya uyanmay\u0131n. Onlar\u0131 uzak tutun, g\u00f6zlerinizi kapat\u0131n, rahatlay\u0131n ve uyuyun.<\/span><\/p>\n

                                      T\u00fcm bunlar\u0131 yapmak yard\u0131mc\u0131 olur, ancak g\u00f6zlerinizin sa\u011fl\u0131\u011f\u0131n\u0131 geli\u015ftirmek i\u00e7in sa\u011fl\u0131kl\u0131 yiyecekler yemeli ve hijyene dikkat etmelisiniz. \u0130yi g\u00f6z sa\u011fl\u0131\u011f\u0131 i\u00e7in baz\u0131 ipu\u00e7lar\u0131na bir g\u00f6z at\u0131n.<\/span><\/p>\n

                                      G\u00f6z sa\u011fl\u0131\u011f\u0131 ipu\u00e7lar\u0131<\/span><\/h2>\n

                                      \u0130\u015fte g\u00f6zlerinizi sa\u011fl\u0131kl\u0131 tutmak i\u00e7in yemeniz ve ka\u00e7\u0131nman\u0131z gerekenler.<\/span><\/p>\n

                                        \n
                                      • Art\u0131\u015f miktar\u0131 <\/span>beta – karoten<\/span><\/strong> \u00a0ve\u00a0 <\/span>– <\/span><\/strong>likopen – zengin <\/span><\/strong>besinler<\/strong> \u00a0veya almak\u00a0 vitamini (a <\/strong>)<\/strong> \u00a0–\u00a0 zengin besin takviyeleri<\/strong> \u00a0.<\/span>\u00a0<\/strong><\/li>\n
                                      • \u00a0G\u00f6zleri her g\u00fcn so\u011fuk su veya g\u00fcl suyu ile d\u00fczg\u00fcn bir \u015fekilde y\u0131kayarak <\/span>temiz<\/span><\/strong> tutun . G\u00fcl suyu \u00f6zellikle yaz aylar\u0131nda g\u00f6z yorgunlu\u011funu ve ka\u015f\u0131nt\u0131y\u0131 azaltmada etkilidir.<\/span><\/li>\n
                                      • Ellerinizi<\/span><\/strong> y\u0131kamadan g\u00f6z ile temas\u0131ndan ka\u00e7\u0131n\u0131n\u0131z<\/strong> .<\/span><\/li>\n
                                      • Kontakt lenslerinizin<\/strong> \u00a0durumunu <\/span>kontrol<\/span><\/strong> etmeye\u00a0 devam edin \u00a0.<\/span><\/li>\n
                                      • G\u00fcne\u015fe a\u015f\u0131r\u0131 maruz kalmaktan <\/span><\/strong>ka\u00e7\u0131n\u0131n <\/strong>ve<\/strong> \u00a0g\u00fcne\u015fteyken g\u00fcne\u015f g\u00f6zl\u00fc\u011f\u00fc veya UV koruyucu bir \u015fapka takmaya \u00e7al\u0131\u015f\u0131n.<\/span><\/li>\n<\/ul>\n

                                        Ayr\u0131ca dikkat etmeniz gereken birka\u00e7 \u015fey daha var. G\u00f6zlerinizi g\u00fcvende ve sa\u011fl\u0131kl\u0131 tutmak i\u00e7in bir sonraki b\u00f6l\u00fcme bak\u0131n.<\/span><\/p>\n

                                        hat\u0131rlanacak \u015feyler<\/span><\/h2>\n
                                          \n
                                        • Yak\u0131n veya uzak g\u00f6r\u00fc\u015fl\u00fc iseniz, \u00a0d\u00fczenli olarak <\/span>g\u00f6z doktorunuzu ziyaret edin<\/span><\/strong> ve eski kontakt lenslerinizi belirtilen \u015fekilde de\u011fi\u015ftirin.<\/span><\/li>\n
                                        • Herhangi bir g\u00f6z alerjiniz veya \u00e7\u0131ban ve pembe g\u00f6z hastal\u0131\u011f\u0131n\u0131z varsa, kendi kendinize ila\u00e7 vermeyin. Derhal bir doktora g\u00f6r\u00fcn\u00fcn.<\/span><\/li>\n
                                        • G\u00f6z egzersizleri herhangi bir g\u00f6rme problemini tersine \u00e7eviremez, bu y\u00fczden bunu yapmay\u0131 taahh\u00fct eden herhangi bir \u015firkete kaydolmadan \u00f6nce doktorunuzla konu\u015fun.<\/span><\/li>\n<\/ul>\n

                                          Sonu\u00e7 olarak, g\u00f6zler i\u00e7in yap\u0131lan bu egzersizlerin yap\u0131lmas\u0131 basit ve hat\u0131rlanmas\u0131 kolayd\u0131r. Evde veya i\u015fte birka\u00e7 dakikal\u0131k bo\u015f zaman i\u00e7inde yap\u0131labilir. Bahaneler \u00fcretmeyi kes. G\u00f6zleriniz do\u011fan\u0131n en \u00f6zel arma\u011fan\u0131d\u0131r ve d\u00fcnya ile ba\u011flant\u0131n\u0131z\u0131 s\u00fcrd\u00fcrmek i\u00e7in onlar\u0131 koruman\u0131z gerekir. \u00d6yleyse, yuvarlanmaya devam edin! \u015ferefe!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

                                          G\u00f6z kaslar\u0131n\u0131 gev\u015fetmek ve g\u00fc\u00e7lendirmek i\u00e7in 15 g\u00f6z egzersizi   G\u00f6zleriniz s\u0131k s\u0131k stresli mi hissediyor? \u0130\u015fyerinde, molalarda veya evde s\u00fcrekli LED ekrana m\u0131 bak\u0131yorsunuz? Dikkat olmak! Bu, g\u00f6z yorgunlu\u011funa, g\u00f6rme sorunlar\u0131na, kuru g\u00f6zlere ve hatta kayg\u0131 ve ba\u015f a\u011fr\u0131lar\u0131na neden olabilir \u0130\u015finize veya sosyal medyaya veda edemedi\u011finiz i\u00e7in (\u015fimdi milyonlarca i\u015f), g\u00fcnde 10 dakikan\u0131z\u0131 …<\/p>\n","protected":false},"author":1,"featured_media":2049,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[103],"tags":[688,687],"class_list":["post-3581","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yuz-bakimi","tag-ahelth-com-eye-exercises-for-keeping-your-eyes-healthy-tr","tag-goz-kaslarini-gevsetmek-ve-guclendirmek-icin-15-goz-egzersizi"],"yoast_head":"\nG\u00f6z kaslar\u0131n\u0131 gev\u015fetmek ve g\u00fc\u00e7lendirmek i\u00e7in 15 g\u00f6z egzersizi - the health<\/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:\/\/ahelth.com\/tr\/ahelth-com-eye-exercises-for-keeping-your-eyes-healthy\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"G\u00f6z kaslar\u0131n\u0131 gev\u015fetmek ve g\u00fc\u00e7lendirmek i\u00e7in 15 g\u00f6z egzersizi - the health\" \/>\n<meta property=\"og:description\" content=\"G\u00f6z kaslar\u0131n\u0131 gev\u015fetmek ve g\u00fc\u00e7lendirmek i\u00e7in 15 g\u00f6z egzersizi   G\u00f6zleriniz s\u0131k s\u0131k stresli mi hissediyor? \u0130\u015fyerinde, molalarda veya evde s\u00fcrekli LED ekrana m\u0131 bak\u0131yorsunuz? Dikkat olmak! Bu, g\u00f6z yorgunlu\u011funa, g\u00f6rme sorunlar\u0131na, kuru g\u00f6zlere ve hatta kayg\u0131 ve ba\u015f a\u011fr\u0131lar\u0131na neden olabilir \u0130\u015finize veya sosyal medyaya veda edemedi\u011finiz i\u00e7in (\u015fimdi milyonlarca i\u015f), g\u00fcnde 10 dakikan\u0131z\u0131 …\" \/>\n<meta property=\"og:url\" content=\"https:\/\/ahelth.com\/tr\/ahelth-com-eye-exercises-for-keeping-your-eyes-healthy\/\" \/>\n<meta property=\"og:site_name\" content=\"the health\" \/>\n<meta property=\"article:published_time\" content=\"2021-11-18T22:17:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/ahelth.com\/wp-content\/uploads\/2021\/11\/eye-exercises-for-keeping-your-eyes-healthy.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"640\" \/>\n\t<meta property=\"og:image:height\" content=\"410\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Yazan:\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 dakika\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/ahelth.com\\\/tr\\\/ahelth-com-eye-exercises-for-keeping-your-eyes-healthy\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/ahelth.com\\\/tr\\\/ahelth-com-eye-exercises-for-keeping-your-eyes-healthy\\\/\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\\\/\\\/ahelth.com\\\/es\\\/#\\\/schema\\\/person\\\/ac5d2a0af0e99e510259404003db4164\"},\"headline\":\"G\u00f6z kaslar\u0131n\u0131 gev\u015fetmek ve g\u00fc\u00e7lendirmek i\u00e7in 15 g\u00f6z egzersizi\",\"datePublished\":\"2021-11-18T22:17:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/ahelth.com\\\/tr\\\/ahelth-com-eye-exercises-for-keeping-your-eyes-healthy\\\/\"},\"wordCount\":2427,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/ahelth.com\\\/tr\\\/ahelth-com-eye-exercises-for-keeping-your-eyes-healthy\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/ahelth.com\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/eye-exercises-for-keeping-your-eyes-healthy.jpg\",\"keywords\":[\"\\\/ahelth.com\\\/eye-exercises-for-keeping-your-eyes-healthy\\\/\",\"G\u00f6z kaslar\u0131n\u0131 gev\u015fetmek ve g\u00fc\u00e7lendirmek i\u00e7in 15 g\u00f6z egzersizi\"],\"articleSection\":[\"y\u00fcz bak\u0131m\u0131\"],\"inLanguage\":\"tr\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/ahelth.com\\\/tr\\\/ahelth-com-eye-exercises-for-keeping-your-eyes-healthy\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/ahelth.com\\\/tr\\\/ahelth-com-eye-exercises-for-keeping-your-eyes-healthy\\\/\",\"url\":\"https:\\\/\\\/ahelth.com\\\/tr\\\/ahelth-com-eye-exercises-for-keeping-your-eyes-healthy\\\/\",\"name\":\"G\u00f6z kaslar\u0131n\u0131 gev\u015fetmek ve g\u00fc\u00e7lendirmek i\u00e7in 15 g\u00f6z egzersizi - 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