GÜVENLİ HAREKET STRATEJİSİ: ANTİ-HAREKET FELSEFESİ (GELENEKSEL DERLEME)

Öz

Bu araştırma, lumbopelvik-kalça kompleksi olarak tanımlanan kasların optimizasyonunda, potansiyel güvenli egzersiz stratejisi olabilecek anti-hareket egzersiz yaklaşımının incelenmesi amacıyla geleneksel derleme türünde yazılmıştır. Yayımlanma yılı sınırlaması olmaksızın Google Akademik, PubMed ve Scopus arama tabanlarından “core exercise, safe exercise, spine and exercise” İngilizce anahtar kelimeleri kullanılarak konu ile ilişkili makaleler ele alınmıştır. Araştırma, sistematik derlem türünde yazılmadığı için tüm literatür makaleleri incelenmemiştir. Fitness sektöründe merkezi bölgeye yönelik egzersiz rutinlerine rastlamak mümkündür. Ancak tekrarlı eğilme-bükülme hareketlerinin omurgada herniasyona yol açtığı iddia edilmektedir. Yanlış uygulama kaynaklı yapısal deformitelere bağlı olarak gelişen bel ağrısı görülme oranında artış olduğu bilinmektedir. Epidemiyolojik olarak genellikle posterior zincir hattındaki instabilite veya spesifik olarak zayıf lomber omurga kaynaklı rahatsızlıklara toplumun büyük bir bölümünde rastlamak mümkündür. Diğer taraftan merkezi bölgenin gelişmesinde alternatif güvenli ve etkili egzersiz metodolojilerine ihtiyaç duyulmaktadır. Bu noktada, anti-hareket yaklaşımının omurga sağlığını ön planda tutan güvenli egzersiz stratejilerinden bir tanesi olabileceği düşünülmektedir. Bu beklentinin dayanağı, egzersiz sırasında vertebral sütunun mekanik olarak minimal iç dirence maruz kalmasıdır. Anti-hareket uygulamalarında, omurga güvenli aralık olarak isimlendirilen sınırlarda kalmakta ve dış kuvvetlere karşı moment kuvveti meydana gelmektedir. Omurganın güvenli sınırlar içerisinde tutulması ile vertebral deformitelerin veya mekanik olarak hareket kaynaklı pek çok negatif geri-bildirimin önlenebileceği düşünülmektedir. Derlemede anti-hareket uygulamalarının terminolojisinden, mekanizmalarından ve egzersiz katılımcıları açısından potansiyel progresyon stratejilerinden bahsedilmektedir. Egzersiz katılımcıları kendi sınırlılıkları veya beklentileri doğrultusunda farklı ekipman veya çoklu düzlemlerde uygulanan yeni anti-hareket kalıpları geliştirebilirler ve böylece egzersizden maksimum verim elde edebilirler.

Anahtar Kelimeler

• Anti-hareket
• core
• güvenli egzersiz

SAFE MOVEMENT STRATEGY: PHILOSOPHY OF ANTI-MOVEMENT (NARRATİVE REVIEW)

Öz

This research was written in a traditional review type in order to examine the anti-movement exercise, which may be a potentially safe exercise strategy, in the optimization of the muscles defined as the lumbopelvic-hip complex. Articles related to the subject were discussed by using the English keywords "core exercise, safe exercise, spine and exercise" from Google Scholar, PubMed and Scopus search bases without limitation of publication year. Since the research was not written as a systematic review, not all literature articles were examined In the fitness sector, it is possible to find exercise routines for the central region. However, repetitive bending and flexing movements cause herniation in the spine. There is an increase in the incidence of low back pain due to structural deformities caused by improper exercise. Epidemiologically, instability in the posterior chain line or disorders originating specifically from the weak lumbar spine can be encountered in a large part of the population. On the other hand, there is a need for alternative safe and effective exercise methodologies in the development of the central region. At this point, the anti-movement approach may be one of the safe exercise strategies that prioritize spinal health. The rationality of this expectation is that the vertebral column is mechanically exposed to minimal internal resistance during exercise. In anti-movement exercises, the spine stays within the limits named as safe zone and moment force occurs against external forces. It is thought that keeping the spine within safe limits can prevent vertebral deformities or many negative feedback due to mechanical movement. In the review, terminology of anti-movement practices, mechanisms and potential progression strategies for exercise participants are mentioned. Exercise participants can develop new anti-movement patterns performed in different equipment or in multiple lines with their own limitations or expectations and thus obtain maximum efficiency from the exercise.

Anahtar Kelimeler

• Anti-movement
• core
• safe exercise

Kaynakça

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