{"id":140027,"date":"2026-05-15T16:02:22","date_gmt":"2026-05-15T14:02:22","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/bolest-bederni-patere-cviky-3\/"},"modified":"2026-07-05T06:58:21","modified_gmt":"2026-07-05T04:58:21","slug":"bolest-bederni-patere-cviky-3","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/bolest-bederni-patere-cviky-3\/","title":{"rendered":"Cviky na bolest bedern\u00ed p\u00e1te\u0159e \u2013 \u00dalevu p\u0159in\u00e1\u0161\u00ed i kloubn\u00ed v\u00fd\u017eiva"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/akutni-bolest-bederni-patere\/\">Bolest bedern\u00ed<\/a> <a href=\"https:\/\/revolucnicviceni.cz\/bolest-bederni-patere-cviky-4\/\">p\u00e1te\u0159e m\u016f\u017ee b\u00fdt frustruj\u00edc\u00ed a<\/a> omezuj\u00edc\u00ed. Na\u0161t\u011bst\u00ed existuj\u00ed cviky, kter\u00e9 mohou zm\u00edrnit jej\u00ed dopady a zlep\u0161it flexibilitu a s\u00edlu. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik efektivn\u00edch cvik\u016f a tak\u00e9 na to, jak m\u016f\u017ee kloubn\u00ed v\u00fd\u017eiva <a href=\"https:\/\/revolucnicviceni.cz\/kloubni-vyziva\/\">EL-EL\u00c1STICO<\/a> podpo\u0159it va\u0161e zdrav\u00ed a regeneraci pohybov\u00e9ho apar\u00e1tu.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prota\u017een\u00ed a uvoln\u011bn\u00ed nap\u011bt\u00ed<\/li>\n<li>Zpevn\u011bn\u00ed svalov\u00e9ho korzetu<\/li>\n<li>Zlep\u0161en\u00ed mobility <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolest-bederni-patere-3\/\">p\u00e1te\u0159e<\/a><\/li>\n<li>Podpora regenerace a wellness<\/li>\n<li>Praktick\u00e9 tipy a chyby, kter\u00fdm se vyhnout<\/li>\n<li>Kdy vyhledat odbornou pomoc?<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/bolest-bederni-patere-cviky-2\/\">Cviky pro \u00falevu<\/a> od <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-na-bolest-bederni-patere\/\">bolesti bedern\u00ed p\u00e1te\u0159e<\/a><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Prota\u017een\u00ed hamstring\u016f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Se\u010fte na podlaze s nohama p\u0159ed sebou. Pomalu se p\u0159edklon\u011bte k noh\u00e1m, dokud nepoc\u00edt\u00edte prota\u017een\u00ed na zadn\u00ed stran\u011b stehen. Dr\u017ete tuto pozici 15\u201330 sekund. Tento cvik pom\u00e1h\u00e1 uvolnit nap\u011bt\u00ed v p\u00e1nvi a doln\u00ed \u010d\u00e1sti zad.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u010di\u010d\u00ed h\u0159bet<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Postavte se na v\u0161echny \u010dty\u0159i, s dlan\u011bmi pod rameny a koleny pod boky. P\u0159i n\u00e1dechu prohn\u011bte z\u00e1da dol\u016f, pohled sm\u011b\u0159uje nahoru (pozice kr\u00e1vy). P\u0159i v\u00fddechu zaoblte z\u00e1da, pohled sm\u011b\u0159uje na pupek (pozice ko\u010dky). Opakujte 10kr\u00e1t. Tento cvik pom\u00e1h\u00e1 zlep\u0161it <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolest-bederni-patere\/\">flexibilitu p\u00e1te\u0159e<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Most<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da, pokr\u010dte kolena a nohy polo\u017ete na zem. Pomalu zvedn\u011bte p\u00e1nev nahoru, a\u017e vytvo\u0159\u00edte p\u0159\u00edmku od kolen po ramena. Dr\u017ete 5\u201310 sekund a pomalu se vra\u0165te zp\u011bt. Tento cvik posiluje svaly doln\u00ed \u010d\u00e1sti zad a glute\u00e1ln\u00ed svaly.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Plank<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na b\u0159icho, zvedn\u011bte se na p\u0159edlokt\u00ed a \u0161pi\u010dky nohou. Dr\u017ete t\u011blo v rovin\u011b, aktivujte b\u0159i\u0161n\u00ed svaly. Udr\u017eujte pozici 20\u201330 sekund. Plank posiluje cel\u00e9 t\u011blo a zpev\u0148uje svaly <a href=\"https:\/\/revolucnicviceni.cz\/bolest-bederni-patere-cviky\/\">kolem p\u00e1te\u0159e<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Rotace p\u00e1te\u0159e<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da, pokr\u010dte kolena a pomalu je ot\u00e1\u010dejte na jednu stranu, pak na druhou. Tento cvik pom\u00e1h\u00e1 zlep\u0161it <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolest-bederni-patere-4\/\">mobilitu p\u00e1te\u0159e a<\/a> uvoln\u00ed nap\u011bt\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby p\u0159i cvi\u010den\u00ed<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159\u00edli\u0161 rychl\u00e9 prov\u00e1d\u011bn\u00ed cvik\u016f bez reflektov\u00e1n\u00ed spr\u00e1vn\u00e9 techniky.<\/li>\n<li>Nedostate\u010dn\u00e9 prota\u017een\u00ed p\u0159ed cvi\u010den\u00edm.<\/li>\n<li>Ignorov\u00e1n\u00ed pocit\u016f bolesti nebo diskomfortu p\u0159i cvi\u010den\u00ed.<\/li>\n<li>Cvi\u010den\u00ed bez dostate\u010dn\u00e9 hydratace.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Kdy vyhledat odborn\u00edka<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud bolest p\u0159etrv\u00e1v\u00e1, nebo se zhor\u0161uje, nev\u00e1hejte vyhledat odbornou pomoc. V\u00e1\u0161 l\u00e9ka\u0159 nebo fyzioterapeut m\u016f\u017ee poskytnout personalizovan\u00fd pl\u00e1n, kter\u00fd bude zohled\u0148ovat va\u0161e specifick\u00e9 pot\u0159eby.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Praktick\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolest-bederni-patere-2\/\">tipy pro zdrav\u00ed p\u00e1te\u0159e<\/a><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dbejte na spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla, zejm\u00e9na p\u0159i sezen\u00ed a zved\u00e1n\u00ed t\u011b\u017ek\u00fdch p\u0159edm\u011bt\u016f. Pravideln\u00fd pohyb a cvi\u010den\u00ed mohou v\u00fdznamn\u011b p\u0159isp\u011bt k prevenci bolest\u00ed zad. Vzhledem k tomu, \u017ee regenerace pohybov\u00e9ho apar\u00e1tu hraje kl\u00ed\u010dovou roli, m\u016f\u017ee b\u00fdt u\u017eite\u010dn\u00e9 zv\u00e1\u017eit za\u0159azen\u00ed kloubn\u00ed v\u00fd\u017eivy <a href=\"https:\/\/revolucnicviceni.cz\/kloubni-vyziva\/\">EL-EL\u00c1STICO<\/a>, kter\u00e1 m\u00e1 pozitivn\u00ed vliv na komfort a zdrav\u00ed kloub\u016f.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 ot\u00e1zky a odpov\u011bdi<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Jak \u010dasto bych m\u011bl <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-na-bolest-bederni-patere-2\/\">cvi\u010dit na bolest bedern\u00ed<\/a> p\u00e1te\u0159e?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b 2-3kr\u00e1t t\u00fddn\u011b, ale p\u0159izp\u016fsobte cvi\u010den\u00ed sv\u00fdm mo\u017enostem a aktu\u00e1ln\u00edmu zdravotn\u00edmu stavu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu cvi\u010dit, kdy\u017e m\u00e1m akutn\u00ed bolest v z\u00e1dech?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud poci\u0165ujete silnou bolest, je lep\u0161\u00ed konzultovat sv\u016fj stav s odborn\u00edkem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 cviky bych se m\u011bl vyhnout?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vyhn\u011bte se cvik\u016fm, kter\u00e9 zp\u016fsobuj\u00ed bolest nebo v nich\u017e je p\u0159\u00edli\u0161n\u00e1 z\u00e1t\u011b\u017e na doln\u00ed \u010d\u00e1st zad.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak dlouho trv\u00e1, ne\u017e se dostav\u00ed v\u00fdsledky z cvi\u010den\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00fdsledky se mohou li\u0161it; v\u011bt\u0161ina lid\u00ed za\u010dne poci\u0165ovat pozitivn\u00ed \u00fa\u010dinky po n\u011bkolika t\u00fddnech pravideln\u00e9ho cvi\u010den\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pom\u016f\u017ee mi kloubn\u00ed v\u00fd\u017eiva p\u0159i bolestech zad?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kloubn\u00ed v\u00fd\u017eiva <a href=\"https:\/\/revolucnicviceni.cz\/kloubni-vyziva\/\">EL-EL\u00c1STICO<\/a> m\u016f\u017ee podpo\u0159it zlep\u0161en\u00ed stavu pohybov\u00e9ho apar\u00e1tu, ale nen\u00ed n\u00e1hradou za cvi\u010den\u00ed a odbornou p\u00e9\u010di.<\/p>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Autor:<\/strong> Jan And\u011bl<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em><\/em><\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\">Souvisej\u00edc\u00ed \u010dl\u00e1nky<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/revolucnicviceni.cz\/posilovani-bederni-patere-5\/\">Jak posilovat bedern\u00ed p\u00e1te\u0159 a pro\u010d je to d\u016fle\u017eit\u00e9<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/elasticky-bederni-pas\/\">Elastick\u00fd bedern\u00ed p\u00e1s: Jak vybrat ten nejlep\u0161\u00ed pro va\u0161e zdrav\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviceni-pri-bolesti-bederni-patere-2\/\">Cvi\u010den\u00ed p\u0159i bolesti bedern\u00ed p\u00e1te\u0159e: Jak si ulevit a pos\u00edlit se<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/kyfoza-cviky\/\">Cviky na kyf\u00f3zu: Jak zpevnit z\u00e1da a ulevit si od bolesti<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Bolest bedern\u00ed p\u00e1te\u0159e m\u016f\u017ee b\u00fdt frustruj\u00edc\u00ed a omezuj\u00edc\u00ed. Na\u0161t\u011bst\u00ed existuj\u00ed cviky, kter\u00e9 mohou zm\u00edrnit jej\u00ed dopady a zlep\u0161it flexibilitu a s\u00edlu. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik efektivn\u00edch cvik\u016f a tak\u00e9 na to, jak m\u016f\u017ee kloubn\u00ed v\u00fd\u017eiva EL-EL\u00c1STICO podpo\u0159it va\u0161e zdrav\u00ed a regeneraci pohybov\u00e9ho apar\u00e1tu. Prota\u017een\u00ed a uvoln\u011bn\u00ed nap\u011bt\u00ed Zpevn\u011bn\u00ed svalov\u00e9ho korzetu Zlep\u0161en\u00ed mobility &#8230; <a title=\"Cviky na bolest bedern\u00ed p\u00e1te\u0159e \u2013 \u00dalevu p\u0159in\u00e1\u0161\u00ed i kloubn\u00ed v\u00fd\u017eiva\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/bolest-bederni-patere-cviky-3\/\" aria-label=\"\u010c\u00edst v\u00edce o Cviky na bolest bedern\u00ed p\u00e1te\u0159e \u2013 \u00dalevu p\u0159in\u00e1\u0161\u00ed i kloubn\u00ed v\u00fd\u017eiva\">\u010c\u00edst d\u00e1l<\/a><\/p>\n","protected":false},"author":2,"featured_media":140937,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[2,1097,258,1802,8747,308],"tags":[1279,470,8,98,638,1016,10],"class_list":["post-140027","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-bolest","category-cviceni","category-fitness","category-pohybovy-aparat","category-zdravi","tag-bederni-pater","tag-bolest-zad","tag-cviceni","tag-el-elastico","tag-kloubni-vyziva","tag-rehabilitace","tag-zdravi"],"better_featured_image":{"id":140937,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a fitness","caption":"Ilustrace k t\u00e9matu: bedern\u00ed p\u00e1te\u0159.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/bolest-bederni-patere-cviky-3.webp","filesize":82182,"sizes":{"medium":{"file":"bolest-bederni-patere-cviky-3-300x300.webp","width":300,"height":300,"mime-type":"image\/webp","filesize":5948,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/bolest-bederni-patere-cviky-3-300x300.webp"},"thumbnail":{"file":"bolest-bederni-patere-cviky-3-150x150.webp","width":150,"height":150,"mime-type":"image\/webp","filesize":2080,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/bolest-bederni-patere-cviky-3-150x150.webp"},"medium_large":{"file":"bolest-bederni-patere-cviky-3-768x768.webp","width":768,"height":768,"mime-type":"image\/webp","filesize":35634,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/bolest-bederni-patere-cviky-3-768x768.webp"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]}},"post":140027,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/bolest-bederni-patere-cviky-3.webp"},"acf":{"vimeo_id":null,"content_membership":null},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"Bolest bedern\u00ed p\u00e1te\u0159e m\u016f\u017ee b\u00fdt frustruj\u00edc\u00ed a omezuj\u00edc\u00ed. Na\u0161t\u011bst\u00ed existuj\u00ed cviky, kter\u00e9 mohou zm\u00edrnit jej\u00ed dopady a zlep\u0161it flexibilitu a s\u00edlu. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik efektivn\u00edch cvik\u016f a tak\u00e9 na to, jak m\u016f\u017ee kloubn\u00ed v\u00fd\u017eiva EL-EL\u00c1STICO podpo\u0159it va\u0161e zdrav\u00ed a regeneraci pohybov\u00e9ho apar\u00e1tu. 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