{"id":25782,"date":"2024-12-24T08:54:35","date_gmt":"2024-12-24T08:54:35","guid":{"rendered":"https:\/\/www.sporfixo.com\/cz\/?post_type=own_hposts&#038;p=25782"},"modified":"2025-03-24T17:32:22","modified_gmt":"2025-03-24T17:32:22","slug":"b-cviky-na-bolest-zad","status":"publish","type":"own_hposts","link":"https:\/\/www.sporfixo.com\/cz\/b-cviky-na-bolest-zad\/","title":{"rendered":"5 \u00fa\u010dinn\u00fdch cvik\u016f na bolest zad"},"content":{"rendered":"\n<div class=\"wp-block-uagb-columns uagb-columns__wrap uagb-columns__background-color uagb-columns__stack-mobile uagb-columns__valign-top uagb-columns__gap-0 alignfull uagb-block-794020a4 black-link\"><div class=\"uagb-columns__overlay\"><\/div><div class=\"uagb-columns__inner-wrap uagb-columns__columns-1\">\n<div class=\"wp-block-uagb-column uagb-column__wrap uagb-column__background-none uagb-block-b899dd4f\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<h1>5 \u00fa\u010dinn\u00fdch cvik\u016f na bolest zad<\/h1>\n\n\n\n<div id=\"toc_container\" class=\"toc_transparent no_bullets\"><ul class=\"toc_list\"><li><a href=\"#1_Protazeni_patere\">1) Prota\u017een\u00ed p\u00e1te\u0159e<\/a><\/li><li><a href=\"#2_Zabak_pro_uvolneni_krizove_oblasti_Esicko\">2) \u017dab\u00e1k pro uvoln\u011bn\u00ed k\u0159\u00ed\u017eov\u00e9 oblasti (Es\u00ed\u010dko)<\/a><\/li><li><a href=\"#3_Kolebka_pro_uvolneni_bederni_patere\">3) Kol\u00e9bka pro uvoln\u011bn\u00ed bedern\u00ed p\u00e1te\u0159e<\/a><\/li><li><a href=\"#4_Rotace_pro_mobilizaci_patere\">4) Rotace pro mobilizaci p\u00e1te\u0159e<\/a><\/li><li><a href=\"#5_Aktivace_hlubokych_stabilizacnich_svalu\">5) Aktivace hlubok\u00fdch stabiliza\u010dn\u00edch sval\u016f<\/a><\/li><\/ul><\/div>\n\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-columns uagb-columns__wrap uagb-columns__background-none uagb-columns__stack-mobile uagb-columns__valign-undefined uagb-columns__gap-0 alignundefined uagb-block-cb13aff2\"><div class=\"uagb-columns__overlay\"><\/div><div class=\"uagb-columns__inner-wrap uagb-columns__columns-1\">\n<div class=\"wp-block-uagb-column uagb-column__wrap uagb-column__background-none uagb-block-87f38a57\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<p><span style=\"font-weight: 400;\">M\u00e1te bolav\u00e1 z\u00e1da, jsou ztuhl\u00e1, zablokovan\u00e1 nebo jen nedostate\u010dn\u011b pos\u00edlen\u00e1?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Zde najdete \u0159e\u0161en\u00ed, kter\u00e1 v\u00e1m mohou od bolav\u00fdch zad pomoci. Nejen klasick\u00e9 cviky na prota\u017een\u00ed zad a uvoln\u011bn\u00ed bolesti, ale tak\u00e9 tip na komplexn\u00ed tr\u00e9nink.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Akutn\u00ed bolest byste ov\u0161em m\u011bli v\u017edy \u0159e\u0161it s odborn\u00edkem \u010di fyzioterapeutem. Obzvl\u00e1\u0161\u0165, pokud je bolest velk\u00e1 a je c\u00edtit a\u017e v doln\u00edch kon\u010detin\u00e1ch.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">TIP: EMS tr\u00e9nink p\u0159i bolestech zad<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Elektrick\u00e1 svalov\u00e1 stimulace (EMS) je metoda, kter\u00e1 se st\u00e1v\u00e1 popul\u00e1rn\u00ed nejen mezi sportovci, ale tak\u00e9 lidmi trp\u00edc\u00edmi bolestmi zad. Tento druh tr\u00e9ninku vyu\u017e\u00edv\u00e1 jemn\u00e9 elektrick\u00e9 impulzy k aktivaci sval\u016f, \u010d\u00edm\u017e simuluje jejich p\u0159irozen\u00e9 kontrakce. V\u00fdhodou je, \u017ee vy\u017eaduje pouze 30 minut t\u00fddn\u011b.<\/span><\/p>\n\n\n\n<div class=\"wp-block-button is-style-fill\" style=\"text-align: center;\"><a class=\"wp-block-button__link has-background\" href=\"https:\/\/www.sporfixo.com\/cz\/ems\/\">P\u0158E\u010c\u00cdST OSOBN\u00cd ZKU\u0160ENOST S EMS<\/a><\/div>\n<br>\n\n\n\n<p><span style=\"font-weight: 400;\">Chcete d\u00e1t p\u0159ednost klasick\u00e9mu cvi\u010den\u00ed v pohodl\u00ed domova? Tyto cviky na bolav\u00e1 z\u00e1da jsou jednoduch\u00e9, ale velmi efektivn\u00ed pro uvoln\u011bn\u00ed, prota\u017een\u00ed a pos\u00edlen\u00ed sval\u016f kolem p\u00e1te\u0159e. Pravideln\u00e9 prov\u00e1d\u011bn\u00ed pom\u016f\u017ee zm\u00edrnit bolesti zad, zlep\u0161it dr\u017een\u00ed t\u011bla a p\u0159in\u00e9st celkovou pohodu.<\/span><\/p>\n<p><b>Doporu\u010den\u00ed k cvi\u010den\u00ed:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">V\u0161echny cviky prov\u00e1d\u011bjte pomalu a kontrolovan\u011b, bez \u0161vihov\u00fdch pohyb\u016f.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soust\u0159e\u010fte se na plynul\u00e9 d\u00fdch\u00e1n\u00ed a nep\u0159et\u011b\u017eujte se.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pokud poci\u0165ujete bolest nebo nep\u0159\u00edjemn\u00e9 pocity, p\u0159eru\u0161te cvi\u010den\u00ed a pora\u010fte se s odborn\u00edkem nebo fyzioterapeutem.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pro dosa\u017een\u00ed nejlep\u0161\u00edch v\u00fdsledk\u016f za\u0159azujte cviky pravideln\u011b do sv\u00e9 denn\u00ed rutiny.<\/span><\/li>\n<\/ul>\n<h2><span id=\"1_Protazeni_patere\"><span style=\"font-weight: 400;\">1) Prota\u017een\u00ed p\u00e1te\u0159e<\/span><\/span><\/h2>\n<p><b>C\u00edl<\/b><span style=\"font-weight: 400;\">: Uvoln\u011bn\u00ed p\u00e1te\u0159e a jej\u00ed nap\u0159\u00edmen\u00ed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Za\u010dn\u011bte vle\u017ee na z\u00e1dech, s koleny bu\u010f pokr\u010den\u00fdmi, nebo nata\u017een\u00fdmi, a rukama voln\u011b polo\u017een\u00fdmi pod\u00e9l t\u011bla. Hlava spo\u010d\u00edv\u00e1 na podlo\u017ece a brada je jemn\u011b p\u0159ita\u017een\u00e1 sm\u011brem ke krku, \u010d\u00edm\u017e se nap\u0159\u00edm\u00ed kr\u010dn\u00ed p\u00e1te\u0159. Soust\u0159e\u010fte se na pocit, \u017ee se chcete vyt\u00e1hnout do d\u00e1lky \u2013 od temene hlavy a\u017e po kostr\u010d. Tento pohyb pom\u00e1h\u00e1 uvolnit tlak mezi obratli, protahuje svaly pod\u00e9l p\u00e1te\u0159e a p\u0159in\u00e1\u0161\u00ed \u00falevu. Varianta tohoto cviku m\u016f\u017ee b\u00fdt prov\u00e1d\u011bna i vsed\u011b nebo vestoje.<\/span><\/p>\n<h2><span id=\"2_Zabak_pro_uvolneni_krizove_oblasti_Esicko\"><span style=\"font-weight: 400;\">2) \u017dab\u00e1k pro uvoln\u011bn\u00ed k\u0159\u00ed\u017eov\u00e9 oblasti (Es\u00ed\u010dko)<\/span><\/span><\/h2>\n<p><b>C\u00edl<\/b><span style=\"font-weight: 400;\">: Uvoln\u011bn\u00ed &#8222;Es\u00ed\u010dka&#8220; SI (sakroiliak\u00e1ln\u00edho) sklouben\u00ed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cvik efektivn\u011b p\u016fsob\u00ed na oblast k\u0159\u00ed\u017eov\u00e9 kosti a p\u00e1nve (SI sklouben\u00ed). Za\u010dn\u011bte vle\u017ee na b\u0159i\u0161e. Pokr\u010dte jedno koleno a pomalu ho posouvejte po podlo\u017ece sm\u011brem k podpa\u017e\u00ed. Pomoci si m\u016f\u017eete rukou, kter\u00e1 koleno jemn\u011b p\u0159itahuje. Koleno mus\u00ed z\u016fstat st\u00e1le v kontaktu s podlo\u017ekou a hlava je oto\u010den\u00e1 na stranu pokr\u010den\u00e9 nohy. Na konci pohybu se uvoln\u011bte, zhluboka d\u00fdchejte do b\u0159icha a chv\u00edli v t\u00e9to poloze z\u016fsta\u0148te. Pot\u00e9 se koleno vrac\u00ed zp\u011bt stejnou cestou. Tot\u00e9\u017e opakujte i s druhou nohou. Pohyb prov\u00e1d\u011bjte pomalu a plynule, nikdy ne \u0161vihem. Tento cvik uvol\u0148uje svalov\u00e9 nap\u011bt\u00ed v oblasti k\u0159\u00ed\u017ee a pom\u00e1h\u00e1 zm\u00edrnit bolesti.<\/span><\/p>\n<h2><span id=\"3_Kolebka_pro_uvolneni_bederni_patere\"><span style=\"font-weight: 400;\">3) Kol\u00e9bka pro uvoln\u011bn\u00ed bedern\u00ed p\u00e1te\u0159e<\/span><\/span><\/h2>\n<p><b>C\u00edl<\/b><span style=\"font-weight: 400;\">: Prota\u017een\u00ed a uvoln\u011bn\u00ed doln\u00ed \u010d\u00e1sti zad.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cvik zam\u011b\u0159en\u00fd na prota\u017een\u00ed p\u00e1te\u0159e, zejm\u00e9na v oblasti beder, za\u010d\u00edn\u00e1 vle\u017ee na z\u00e1dech. Polo\u017ete si hlavu voln\u011b na podlo\u017eku a jemn\u011b p\u0159it\u00e1hn\u011bte bradu k hrudn\u00edku. Pokr\u010den\u00e9 nohy p\u0159it\u00e1hn\u011bte rukama k hrudn\u00edku a dr\u017ete je v t\u00e9to pozici. D\u00fdchejte p\u0159irozen\u011b, bez zadr\u017eov\u00e1n\u00ed dechu. S n\u00e1dechem jemn\u011b povolte ruce, \u010d\u00edm\u017e kolena m\u00edrn\u011b odd\u00e1l\u00edte, a s v\u00fddechem je znovu p\u0159it\u00e1hn\u011bte co nejbl\u00ed\u017ee k hrudn\u00edku. Tento pohyb st\u0159\u00eddav\u00e9ho nap\u00edn\u00e1n\u00ed a uvol\u0148ov\u00e1n\u00ed pom\u00e1h\u00e1 uvolnit svaly a prot\u00e1hnout p\u00e1te\u0159. Pro v\u011bt\u0161\u00ed \u00fa\u010dinek m\u016f\u017eete p\u0159i n\u00e1dechu m\u00edrn\u011b zatla\u010dit koleny proti dlan\u00edm. Cvik je inspirov\u00e1n metodou Ludmily Moj\u017e\u00ed\u0161ov\u00e9 a lze ho opakovat podle pot\u0159eby.<\/span><\/p>\n<h2><span id=\"4_Rotace_pro_mobilizaci_patere\"><span style=\"font-weight: 400;\">4) Rotace pro mobilizaci p\u00e1te\u0159e<\/span><\/span><\/h2>\n<p><b>C\u00edl<\/b><span style=\"font-weight: 400;\">: Uvoln\u011bn\u00ed zablokovan\u00fdch obratl\u016f a prota\u017een\u00ed p\u00e1te\u0159e.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tento cvik je ide\u00e1ln\u00ed pro jemn\u00e9 uvoln\u011bn\u00ed blok\u00e1d v oblasti p\u00e1te\u0159e, ale nen\u00ed vhodn\u00fd po operac\u00edch zad. Lehn\u011bte si na z\u00e1da s pokr\u010den\u00fdmi nohami a chodidly na \u0161\u00ed\u0159ku p\u00e1nve. Pomalu p\u0159ekl\u00e1p\u011bjte kolena st\u0159\u00eddav\u011b na jednu a druhou stranu, p\u0159i\u010dem\u017e se soust\u0159e\u010fte na plynul\u00e9 d\u00fdch\u00e1n\u00ed. Nechte kolena klesnout jen tak n\u00edzko, jak v\u00e1m to bude p\u0159\u00edjemn\u00e9, bez zbyte\u010dn\u00e9ho n\u00e1sil\u00ed. Ramena a lopatky by m\u011bly z\u016fstat celou dobu na podlo\u017ece a hlava se ot\u00e1\u010d\u00ed opa\u010dn\u011b ne\u017e nohy. Tento pohyb opakujte, dokud budete c\u00edtit \u00falevu a pohodu.<\/span><\/p>\n<h2><span id=\"5_Aktivace_hlubokych_stabilizacnich_svalu\"><span style=\"font-weight: 400;\">5) Aktivace hlubok\u00fdch stabiliza\u010dn\u00edch sval\u016f<\/span><\/span><\/h2>\n<p><b>C\u00edl<\/b><span style=\"font-weight: 400;\">: Pos\u00edlen\u00ed hlubok\u00fdch sval\u016f trupu pro stabilizaci p\u00e1te\u0159e.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pos\u00edlen\u00ed hlubok\u00e9ho stabiliza\u010dn\u00edho syst\u00e9mu p\u00e1te\u0159e je z\u00e1sadn\u00ed pro spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla a prevenci bolesti zad. Tento cvik m\u016f\u017eete prov\u00e1d\u011bt t\u00e9m\u011b\u0159 kdykoliv a kdekoliv \u2013 vsed\u011b, vle\u017ee nebo vestoje. Za\u010dn\u011bte s nap\u0159\u00edmenou p\u00e1te\u0159\u00ed, hlavou v prodlou\u017een\u00ed p\u00e1te\u0159e a hrudn\u00edkem vycentrovan\u00fdm nad p\u00e1nv\u00ed. Pomalu a kontrolovan\u011b aktivujte svaly b\u0159icha t\u00edm, \u017ee si p\u0159edstav\u00edte, jak se trup roz\u0161i\u0159uje do stran a dol\u016f, ani\u017e by se b\u0159icho vyklenuvalo ven. Pomoci si m\u016f\u017eete polo\u017een\u00edm rukou na boky, abyste c\u00edtili nap\u011bt\u00ed sval\u016f. Sna\u017ete se vytvo\u0159it pevn\u00fd \u201cv\u00e1lec\u201d v oblasti trupu, kter\u00fd udr\u017e\u00edte b\u011bhem n\u00e1dechu i v\u00fddechu. Tento cvik vy\u017eaduje ur\u010ditou zru\u010dnost, ale s trochou tr\u00e9ninku poc\u00edt\u00edte jeho p\u0159\u00ednosy v podob\u011b lep\u0161\u00ed stability a dr\u017een\u00ed t\u011bla.<\/span><\/p>\n<\/div><\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"","site-content-layout":"plain-container","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":""},"categories":[],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.8 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