<\/p>\n\n\n\n
Temporomandibular eklem, alt \u00e7enenizi (mandibula) kafatas\u0131n\u0131za ba\u011flar ve bir grup \u00e7i\u011fneme kas\u0131 ile birlikte \u00e7al\u0131\u015f\u0131r. Eklem, \u00e7evresindeki kaslar ya da her ikisi tahri\u015f oldu\u011funda veya fazla \u00e7al\u0131\u015ft\u0131\u011f\u0131nda; a\u011fr\u0131, sertlik ve \u00e7\u0131t\u0131rt\u0131 gibi semptomlar ortaya \u00e7\u0131kabilir.<\/span><\/p>\n\n\n\nTMJ Bozukluklar\u0131n\u0131n Yayg\u0131n Belirtileri<\/b><\/h2>\n\n\n\n TMJ\/TMD belirtileri de\u011fi\u015fkenlik g\u00f6sterse de yayg\u0131n belirtiler \u015funlard\u0131r:<\/span><\/p>\n\n\n\n\n\u00c7ene a\u011fr\u0131s\u0131 ya da hassasiyeti (tek ya da her iki tarafta)<\/span><\/li>\n\n\n\n\u00c7i\u011fneme s\u0131ras\u0131nda a\u011fr\u0131 ya da yorgunluk<\/span><\/li>\n\n\n\nY\u00fcz veya \u00e7ene kaslar\u0131nda gerginlik<\/span><\/li>\n\n\n\nS\u0131n\u0131rl\u0131 ya da e\u015fit olmayan a\u011f\u0131z a\u00e7\u0131m\u0131<\/span><\/li>\n\n\n\n\u00c7ene hareketiyle birlikte gelen \u00e7\u0131t\u0131rt\u0131, patlama ya da s\u00fcrt\u00fcnme sesleri<\/span><\/li>\n\n\n\nKulak b\u00f6lgesinde bas\u0131n\u00e7 ya da a\u011fr\u0131 (kulak enfeksiyonu olmadan)<\/span><\/li>\n\n\n\n\u00c7ene kullan\u0131m\u0131na ba\u011fl\u0131 g\u00f6r\u00fcnen ba\u015f a\u011fr\u0131s\u0131, boyun ya da y\u00fcz a\u011fr\u0131s\u0131<\/span><\/li>\n<\/ul>\n\n\n\nEgzersizler TMJ Tedavisini Nas\u0131l Destekler<\/b><\/h2>\n\n\n\n<\/p>\n\n\n\n
Bir\u00e7ok hasta i\u00e7in ilk ad\u0131m konservatif tedavilerdir: ki\u015fisel bak\u0131m, uygun durumlarda splint\/gece pla\u011f\u0131 kullan\u0131m\u0131 ve fizik tedavi. Hedefe y\u00f6nelik egzersizler, hareket kal\u0131plar\u0131n\u0131 geli\u015ftirerek, destekleyici kaslar\u0131 g\u00fc\u00e7lendirerek ve koruyucu kas spazmlar\u0131n\u0131 hafifleterek yard\u0131mc\u0131 olabilir.<\/span><\/p>\n\n\n\nD\u00fczenli uygulamayla fark edebilece\u011finiz baz\u0131 faydalar \u015funlard\u0131r:<\/span><\/p>\n\n\n\n\nA\u00e7ma ve kapama s\u0131ras\u0131nda daha iyi \u00e7ene kontrol\u00fc<\/span><\/li>\n\n\n\nKas gerginli\u011finde azalma ve daha az spazm<\/span><\/li>\n\n\n\nZamanla daha konforlu a\u011f\u0131z a\u00e7\u0131m\u0131<\/span><\/li>\n\n\n\nYemek yeme veya konu\u015fma gibi g\u00fcnl\u00fck aktivitelerde daha az hassasiyet<\/span><\/li>\n<\/ul>\n\n\n\nEvde Yap\u0131labilecek G\u00fcvenli \u00c7ene Egzersizleri<\/b><\/h2>\n\n\n\n Bu egzersizleri yava\u015f ve nazik\u00e7e yap\u0131n. Hafif bir gerilme ya da d\u00fc\u015f\u00fck d\u00fczeyde kas \u00e7al\u0131\u015fmas\u0131 kabul edilebilir, ancak keskin a\u011fr\u0131 kabul edilemez. G\u00fcnde bir kez ba\u015flay\u0131n, iyi tolere edilirse 2\u20133 k\u0131sa seansa kadar art\u0131r\u0131n.<\/span><\/p>\n\n\n\n1) Kontroll\u00fc \u00c7ene A\u00e7ma ve Kapama<\/b><\/h3>\n\n\n\n\nBa\u015f\u0131n\u0131z ortalanm\u0131\u015f \u015fekilde dik oturun ya da ayakta durun (\u00e7eneyi \u00f6ne \u00e7\u0131karmaktan ka\u00e7\u0131n\u0131n).<\/span><\/li>\n\n\n\n\u00c7enenizi gev\u015fetin ve a\u011fr\u0131s\u0131z, konforlu s\u0131n\u0131ra kadar yava\u015f\u00e7a a\u011fz\u0131n\u0131z\u0131 a\u00e7\u0131n.<\/span><\/li>\n\n\n\nK\u0131sa bir duraklamadan sonra, di\u015flerinizi s\u0131kmadan yava\u015f\u00e7a kapat\u0131n.<\/span><\/li>\n<\/ol>\n\n\n\n\u00d6nerilen tekrar say\u0131s\u0131: 8\u201310 tekrar, g\u00fcnde 1\u20132 kez.<\/span><\/p>\n\n\n\n2) Diren\u00e7li \u00c7ene A\u00e7ma (Nazik)<\/b><\/h3>\n\n\n\n\n\u0130ki parma\u011f\u0131n\u0131z\u0131 veya avu\u00e7 i\u00e7i topu\u011funuzu \u00e7enenizin alt\u0131na yerle\u015ftirin.<\/span><\/li>\n\n\n\nA\u011fz\u0131n\u0131z\u0131 yava\u015f\u00e7a a\u00e7arken hafif bir yukar\u0131 diren\u00e7 uygulay\u0131n.<\/span><\/li>\n\n\n\nBu pozisyonda 2\u20133 saniye kal\u0131n, ard\u0131ndan gev\u015feyip yava\u015f\u00e7a kapat\u0131n.<\/span><\/li>\n<\/ol>\n\n\n\n\u00d6nerilen tekrar say\u0131s\u0131: 5\u20138 tekrar, ba\u015flang\u0131\u00e7ta g\u00fcnde 1 kez.<\/span><\/p>\n\n\n\n3) Yana \u00c7ene Kayd\u0131rma<\/b><\/h3>\n\n\n\n\nDudaklar\u0131n\u0131z\u0131 gev\u015fek b\u0131rak\u0131n, di\u015fleriniz hafif aral\u0131kl\u0131 olsun.<\/span><\/li>\n\n\n\nAlt \u00e7enenizi yava\u015f\u00e7a sa\u011fa kayd\u0131r\u0131n, sonra merkeze d\u00f6n\u00fcn.<\/span><\/li>\n\n\n\nAlt \u00e7enenizi yava\u015f\u00e7a sola kayd\u0131r\u0131n, sonra merkeze d\u00f6n\u00fcn.<\/span><\/li>\n<\/ol>\n\n\n\n\u00d6nerilen tekrar say\u0131s\u0131: Her iki yana 5 tekrar, g\u00fcnde 1\u20132 kez.<\/span><\/p>\n\n\n\n4) Dilde Yukar\u0131 A\u00e7ma (Dil Damakta)<\/b><\/h3>\n\n\n\n\nDil ucunuzu, \u00f6n di\u015flerin hemen arkas\u0131nda, dama\u011f\u0131n\u0131za nazik\u00e7e yerle\u015ftirin.<\/span><\/li>\n\n\n\nDil yerinde dururken a\u011fz\u0131n\u0131z\u0131 yava\u015f\u00e7a rahat bir seviyeye kadar a\u00e7\u0131n.<\/span><\/li>\n\n\n\nYava\u015f\u00e7a kapat\u0131n ve gev\u015femi\u015f \u00e7ene pozisyonuna d\u00f6n\u00fcn.<\/span><\/li>\n<\/ol>\n\n\n\n\u00d6nerilen tekrar say\u0131s\u0131: 6\u201310 tekrar, g\u00fcnde 1\u20132 kez.<\/span><\/p>\n\n\n\n5) Rahat \u00c7ene Pozisyonu (60 Saniyelik Yenileme)<\/b><\/h3>\n\n\n\n\nDudaklar\u0131n\u0131z\u0131 hafif\u00e7e birle\u015ftirin.<\/span><\/li>\n\n\n\nDi\u015fleriniz hafif\u00e7e aral\u0131kl\u0131 kals\u0131n, diliniz dama\u011fa yumu\u015fak\u00e7a dayans\u0131n.<\/span><\/li>\n\n\n\n30\u201360 saniye boyunca yava\u015f\u00e7a nefes al\u0131n ve yanak ile \u015fakaklardaki gerginli\u011fi b\u0131rak\u0131n.<\/span><\/li>\n<\/ol>\n\n\n\n\u00d6nerilen tekrar: G\u00fcnde 1\u20133 kez, \u00f6zellikle stres zamanlar\u0131nda ya da uzun s\u00fcreli konu\u015fma\/\u00e7i\u011fneme sonras\u0131nda.<\/span><\/p>\n\n\n\nG\u00fcvenlik \u0130pu\u00e7lar\u0131 ve \u00d6nlemler<\/b><\/h2>\n\n\n\n Egzersizler en iyi \u015fekilde sakin ve kontroll\u00fc bir teknikle yap\u0131ld\u0131\u011f\u0131nda fayda sa\u011flar. G\u00fcvende kalmak ve istikrar\u0131 s\u00fcrd\u00fcrmek i\u00e7in bu ipu\u00e7lar\u0131n\u0131 uygulay\u0131n:<\/span><\/p>\n\n\n\n\nA\u011fr\u0131s\u0131z bir aral\u0131kta kal\u0131n. A\u011fr\u0131 artarsa, \u00e7ene kilitlenirse ya da belirtiler k\u00f6t\u00fcle\u015firse egzersizi b\u0131rak\u0131n.<\/span><\/li>\n\n\n\nYava\u015f hareket edin. H\u0131zl\u0131 veya zorlama gerilmeler, eklem ve \u00e7evresindeki kaslar\u0131 tahri\u015f edebilir.<\/span><\/li>\n\n\n\nYard\u0131mc\u0131 oluyorsa s\u0131cak veya so\u011fuk uygulay\u0131n (bir\u00e7ok ki\u015fi kas gerginli\u011fi i\u00e7in nemli s\u0131cakl\u0131\u011f\u0131, alevlenme sonras\u0131 a\u011fr\u0131 i\u00e7in so\u011fu\u011fu tercih eder).<\/span><\/li>\n\n\n\nKriz d\u00f6nemlerinde sak\u0131z \u00e7i\u011fnemekten, geni\u015f esnemelerden ve sert veya \u00e7ok \u00e7i\u011fnenen yiyeceklerden ka\u00e7\u0131n\u0131n.<\/span><\/li>\n\n\n\nFormunuzu aynada kontrol edin ve ba\u015f-boyun hizas\u0131n\u0131 koruyun.<\/span><\/li>\n<\/ul>\n\n\n\nNe Zaman Di\u015f Hekimi veya Doktora G\u00f6r\u00fcnmelisiniz<\/b><\/h2>\n\n\n\n<\/p>\n\n\n\n
Evde egzersizler faydal\u0131 olabilir ancak baz\u0131 belirtiler profesyonel de\u011ferlendirme gerektirir. A\u015fa\u011f\u0131daki durumlarda bir uzmana ba\u015fvurun:<\/span><\/p>\n\n\n\n\nKendi kendine bak\u0131m ile d\u00fczelmeyen \u015fiddetli ya da kal\u0131c\u0131 a\u011fr\u0131<\/span><\/li>\n\n\n\nDamak kapan\u0131\u015f\u0131n\u0131zda ani de\u011fi\u015fiklik ya da di\u015fleri bir araya getirmede yeni zorluk<\/span><\/li>\n\n\n\n\u00c7enenin a\u00e7\u0131k veya kapal\u0131 pozisyonda kilitlenmesi ya da hareket s\u0131ras\u0131nda tak\u0131lma<\/span><\/li>\n\n\n\nA\u011f\u0131z a\u00e7\u0131m\u0131nda belirgin k\u0131s\u0131tl\u0131l\u0131k<\/span><\/li>\n\n\n\n\u015ei\u015flik, ate\u015f, travma ya da enfeksiyon belirtisi<\/span><\/li>\n\n\n\nBelirtilerin g\u00fcnler veya haftalar i\u00e7inde giderek k\u00f6t\u00fcle\u015fmesi<\/span><\/li>\n<\/ul>\n\n\n\nBir di\u015f hekimi, fizyoterapist veya a\u011f\u0131z, \u00e7ene ve y\u00fcz cerrah\u0131; semptomlar\u0131n\u0131z\u0131n nedenini belirleyebilir ve splint tedavisi, ila\u00e7 tavsiyesi, manuel terapi, duru\u015f \u00e7al\u0131\u015fmalar\u0131 ve hedefli kas g\u00fc\u00e7lendirme i\u00e7eren ki\u015fiselle\u015ftirilmi\u015f bir plan sunabilir.<\/span><\/p>\n\n\n\nSSS<\/b><\/h2>\n\n\n\n
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TMJ\u2019yi kal\u0131c\u0131 olarak tedavi etmek<\/h3>\n\n\n
Kal\u0131c\u0131 iyile\u015fme nadirdir; splint, fizyoterapi, stres azaltma ve neden tedavisi yard\u0131mc\u0131d\u0131r.<\/p>\n\n<\/div>\n<\/div>\n
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Evde TMJ egzersizleri<\/h3>\n\n\n
Nazik kontroll\u00fc a\u00e7ma, dili dama\u011fa koyma ve izometrik tutu\u015flar yap\u0131n, 5\u201310 tekrar.<\/p>\n\n<\/div>\n<\/div>\n
\n
\u00c7ene t\u0131klamas\u0131 i\u00e7in TMJ egzersizleri<\/h3>\n\n\n
Dili dama\u011fa koyarak kontroll\u00fc a\u00e7ma ve nazik yan hareketler t\u0131klamay\u0131 azaltabilir.<\/p>\n\n<\/div>\n<\/div>\n
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\u00c7eneyi gev\u015feten egzersiz<\/h3>\n\n\n
Dil dama\u011fa, dudaklar kapal\u0131, di\u015fler ayr\u0131k; iki dakika yava\u015f nefes al\u0131n.<\/p>\n\n<\/div>\n<\/div>\n
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Yatmadan \u00f6nce TMJ egzersizleri<\/h3>\n\n\n
10 dakika \u0131l\u0131k kompres, sonra nazik germe ve yava\u015f diyafram nefesi yap\u0131n.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"
\u00c7ene egzersizleri, kaslar\u0131 g\u00fc\u00e7lendirerek, hareket kabiliyetini art\u0131rarak ve \u00e7ene eklemindeki gerginli\u011fi azaltarak TMJ a\u011fr\u0131s\u0131n\u0131 hafifletmeye yard\u0131mc\u0131 olur.<\/p>\n","protected":false},"author":7,"featured_media":44488,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[288,304],"tags":[751],"class_list":["post-1756","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-dental-implant","tag-tmj-hastalari-icin-cene-egzersizleri"],"acf":[],"_links":{"self":[{"href":"https:\/\/lygosdental.com\/tr\/wp-json\/wp\/v2\/posts\/1756","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lygosdental.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lygosdental.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lygosdental.com\/tr\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/lygosdental.com\/tr\/wp-json\/wp\/v2\/comments?post=1756"}],"version-history":[{"count":1,"href":"https:\/\/lygosdental.com\/tr\/wp-json\/wp\/v2\/posts\/1756\/revisions"}],"predecessor-version":[{"id":4421,"href":"https:\/\/lygosdental.com\/tr\/wp-json\/wp\/v2\/posts\/1756\/revisions\/4421"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lygosdental.com\/tr\/wp-json\/wp\/v2\/media\/44488"}],"wp:attachment":[{"href":"https:\/\/lygosdental.com\/tr\/wp-json\/wp\/v2\/media?parent=1756"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lygosdental.com\/tr\/wp-json\/wp\/v2\/categories?post=1756"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lygosdental.com\/tr\/wp-json\/wp\/v2\/tags?post=1756"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}