Deprecated: Assigning the return value of new by reference is deprecated in /www/htdocs/w00c06c7/wordpress/wp-settings.php on line 468

Deprecated: Assigning the return value of new by reference is deprecated in /www/htdocs/w00c06c7/wordpress/wp-settings.php on line 483

Deprecated: Assigning the return value of new by reference is deprecated in /www/htdocs/w00c06c7/wordpress/wp-settings.php on line 490

Deprecated: Assigning the return value of new by reference is deprecated in /www/htdocs/w00c06c7/wordpress/wp-settings.php on line 526

Strict Standards: Declaration of Walker_Page::start_lvl() should be compatible with Walker::start_lvl(&$output) in /www/htdocs/w00c06c7/wordpress/wp-includes/classes.php on line 594

Strict Standards: Declaration of Walker_Page::end_lvl() should be compatible with Walker::end_lvl(&$output) in /www/htdocs/w00c06c7/wordpress/wp-includes/classes.php on line 594

Strict Standards: Declaration of Walker_Page::start_el() should be compatible with Walker::start_el(&$output) in /www/htdocs/w00c06c7/wordpress/wp-includes/classes.php on line 594

Strict Standards: Declaration of Walker_Page::end_el() should be compatible with Walker::end_el(&$output) in /www/htdocs/w00c06c7/wordpress/wp-includes/classes.php on line 594

Strict Standards: Declaration of Walker_PageDropdown::start_el() should be compatible with Walker::start_el(&$output) in /www/htdocs/w00c06c7/wordpress/wp-includes/classes.php on line 611

Strict Standards: Declaration of Walker_Category::start_lvl() should be compatible with Walker::start_lvl(&$output) in /www/htdocs/w00c06c7/wordpress/wp-includes/classes.php on line 705

Strict Standards: Declaration of Walker_Category::end_lvl() should be compatible with Walker::end_lvl(&$output) in /www/htdocs/w00c06c7/wordpress/wp-includes/classes.php on line 705

Strict Standards: Declaration of Walker_Category::start_el() should be compatible with Walker::start_el(&$output) in /www/htdocs/w00c06c7/wordpress/wp-includes/classes.php on line 705

Strict Standards: Declaration of Walker_Category::end_el() should be compatible with Walker::end_el(&$output) in /www/htdocs/w00c06c7/wordpress/wp-includes/classes.php on line 705

Strict Standards: Declaration of Walker_CategoryDropdown::start_el() should be compatible with Walker::start_el(&$output) in /www/htdocs/w00c06c7/wordpress/wp-includes/classes.php on line 728

Strict Standards: Redefining already defined constructor for class wpdb in /www/htdocs/w00c06c7/wordpress/wp-includes/wp-db.php on line 306

Deprecated: Assigning the return value of new by reference is deprecated in /www/htdocs/w00c06c7/wordpress/wp-includes/cache.php on line 103

Strict Standards: Redefining already defined constructor for class WP_Object_Cache in /www/htdocs/w00c06c7/wordpress/wp-includes/cache.php on line 425

Deprecated: Assigning the return value of new by reference is deprecated in /www/htdocs/w00c06c7/wordpress/wp-includes/query.php on line 21

Deprecated: Assigning the return value of new by reference is deprecated in /www/htdocs/w00c06c7/wordpress/wp-includes/theme.php on line 618

Strict Standards: Redefining already defined constructor for class WP_Dependencies in /www/htdocs/w00c06c7/wordpress/wp-includes/class.wp-dependencies.php on line 15
 Mikrowelle » Ich hab ein neues Becken - und nen neuen Rücken gleich dazu!
Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935

    Programmwahl

    Aufgewärmt


      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • February 2013

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • May 2011

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • March 2011

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • February 2011

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • October 2010

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • September 2010

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • November 2009

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • July 2009

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • June 2009

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • May 2009

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • April 2009

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • March 2009

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • February 2009

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • January 2009

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • December 2008

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • November 2008

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • September 2008

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • August 2008

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • July 2008

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • June 2008

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • May 2008

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • April 2008

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • March 2008

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • February 2008

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • January 2008

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • December 2007

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • November 2007

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • October 2007

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • September 2007

    • Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 934

      Deprecated: preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00c06c7/wordpress/wp-includes/kses.php on line 935
    • August 2007

Ich hab ein neues Becken - und nen neuen Rücken gleich dazu!

Ich habe seit der 16. Woche ganz furchtbar mit Symphysenprobleme zu kämpfen - dachte ich jedenfalls. Am Schlimmsten war es nachts im Bett. Rumdrehen wurde zur schieren Qual, so hat das im Becken wehgetan. Hatte das auch schon in der letzten Schwangerschaft so schlimm, deswegen war ich schon ganz verzweifelt. Hab mir von meiner FÄ schon einen Beckengurt verschreiben lassen, mit dem es beim Laufen wesentlich angenehmer wurde. Blieb aber das Problem beim Liegen/Aufstehen… Mit ein bisschen Googeln bin ich drauf gekommen, dass die Symphyse gar nicht das primäre Problem darstellte, sondern das Iliosakralgelenk…

Habe dann mal gezielt nach Übungen gesucht, bin fündig geworden - und siehe da: Heute Nacht hatte ich eher geringe bis gar keine Schmerzen (und ich habe die Übungen gestern zum ersten Mal gemacht!). Also möchte ich die Rücken-Geplagten (um dazu zu gehören muss man nicht mal schwanger sein, aber das nur nebenbei) unter euch an meinem “Wissen” teilhaben lassen. Vielleicht hilft es euch ja weiter. Nun also ein paar ganz leichte Übungen. Ihr werdet vielleicht nicht alle machen können, aber das ist nicht weiter schlimm. Wem in der Schwangerschaft z. B. schwindelig wird, wenn man auf dem Rücken liegt (Vena-Cava-Syndrom), der macht halt die Übungen, die man im Sitzen machen kann. Nun gehts aber los…

1.) Stell dir vor, du liegst im Bett auf dem Rücken, und Frau/Mann/Freund(in)/Chauffeur/Gärtner oder wer sonst auch immer steht am Fußende, hält deinen Fuß und zieht dein Bein zu sich hin. Bei der Übung ersetzt du das Ziehen durch eine andere Person durch das Schieben des Beines von dir weg. Immer im Wechsel. Wer dabei nicht liegen mag: Das geht auch, wenn man auf dem Boden sitzt.

2.) Stell Dich zwischen zwei Stühlen auf ein auf dem Boden liegendes dickes Buch. Man benutzt dabei die oberen Lehnen der mit der Rückseite zueinander stehenden Stühle, um sich daran abzustützen und setzt nun abwechselnd den einen oder anderen Fuß auf dem Buch ab. Den freien Fuß, das freie Bein lässt man hängen und pendelt vorsichtig vor und zurück. Das Gewicht lastet auf dem anderen Fuß und das Bein lockert sich von der Hüfte her.

3.) Sitze gerade auf einem Stuhl, das eine Bein bleibt auf dem Boden abgestellt. Dann nimmst Du das andere Bein und legst den Fuss etwas oberhalb des Knies, des am Boden stehenden Beines ab. (gibt dann so eine Art Dreieck). Anschliessend beugst Du Dich vorsichtig und mit geradem Rücken ein wenig nach vorne, bis Du eine Spannung im Bereich Gesäss bemerkst. Spannung ca. 10-20 Sekunden halten. Dann dasselbe mit dem anderen Bein.

4.) Auf den Rücken legen, ein oder beide Knie mit den Armen umfassen und ganz langsam und vorsichtig Richtung Brust ziehen. Kurz halten, wieder lösen. Kann man auch mit beiden Beinen im Wechsel machen. Ganz wie es genehm ist.

5.) Auf den Rücken legen, Beine angewinkelt auf den Boden aufstellen. Jetzt ganz langsam beide Beine zusammen nach rechts bzw. nach links kippen. Kopf dabei in die entgegensetzte Richtung drehen. Kurz halten, dann wieder zurück und zur anderen Seite kippen.

6.) Sitze grade auf einem Stuhl. Der eine Fuß steht normal auf dem Boden, das andere Bein mit der Ferse auf dem Boden so weit strecken wie möglich, dann Fußspitze vorsichtig nach hinten ziehen. Kurz halten, dann Bein wechseln.

7. Sitze gerade auf einem Stuhl, und drücke abwechselnd erst die eine, dann die andere Ferse fest auf den Boden.

8.) Beckenkippen

Bitte führt die Übungen langsam(!) und sehr vorsichtig aus, damit ihr euch nicht überdehnt!!! Ihr solltet die Übungen so oft wiederholen, wie es euch angenehm ist. Je nach Übung 5 bis 20 Mal. Anwenden kann man sie immer dann, wenns wieder richtig weh tut (also als akutes Hilfsmittel), sinnvoll ist es sicherlich, diese Übungen regelmäßig 1-3x pro Tag auszuführen. Einige davon kann man ja sogar prima im Büro nebenher machen. Zusätzlich könnt ihr den schmerzenden Rückenbereich mit Arnika-Massageöl (z. B. von Weleda usw.) einreiben. Das Öl wärmt die Muskulatur angenehm durch und tut echt gut.

Ich fühle mich jedenfalls wie neugeboren und bewege mich inzwischen wieder wie ein normaler Mensch. Hätte ich das man schon in der letzten Schwangerschaft gewusst, wären mich sicherlich monatelange Schmerzen und evtl. sogar der blöde Kaiserschnitt erspart geblieben…

In diesem Sinne: Auf die Bewegung!

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