{"id":140042,"date":"2026-05-15T15:28:11","date_gmt":"2026-05-15T13:28:11","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviceni-na-uvolneni-bederni-patere-2\/"},"modified":"2026-07-05T06:59:42","modified_gmt":"2026-07-05T04:59:42","slug":"cviceni-na-uvolneni-bederni-patere-2","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/cviceni-na-uvolneni-bederni-patere-2\/","title":{"rendered":"Cvi\u010den\u00ed na uvoln\u011bn\u00ed bedern\u00ed p\u00e1te\u0159e \u2013 praktick\u00e9 tipy a rady"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Bolest v <a href=\"https:\/\/revolucnicviceni.cz\/cviky-po-operaci-bederni-patere-4\/\">oblasti bedern\u00ed<\/a> <a href=\"https:\/\/revolucnicviceni.cz\/bolest-bederni-patere-2\/\">p\u00e1te\u0159e tr\u00e1p\u00ed<\/a> mnoho lid\u00ed, a\u0165 u\u017e je to zp\u016fsobeno \u0161patn\u00fdm dr\u017een\u00edm t\u011bla, sedav\u00fdm zam\u011bstn\u00e1n\u00edm nebo nadm\u011brnou fyzickou z\u00e1t\u011b\u017e\u00ed. Dobrou zpr\u00e1vou je, \u017ee existuj\u00ed efektivn\u00ed cvi\u010den\u00ed, kter\u00e1 pomohou uvolnit nap\u011bt\u00ed a zlep\u0161it flexibilitu. V tomto \u010dl\u00e1nku si p\u0159edstav\u00edme n\u011bkolik praktick\u00fdch tip\u016f a technik, jak se zbavit bolest\u00ed v t\u00e9to oblasti.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pro\u010d je d\u016fle\u017eit\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/co-na-bolest-bederni-patere-2\/\">uvolnit bedern\u00ed p\u00e1te\u0159<\/a><\/li>\n<li>P\u0159ehled u\u017eite\u010dn\u00fdch cvi\u010den\u00ed<\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviceni-po-operaci-bederni-patere-3\/\">Jak spr\u00e1vn\u011b cvi\u010dit<\/a><\/li>\n<li>Nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i cvi\u010den\u00ed<\/li>\n<li>Kdy vyhledat odbornou pomoc<\/li>\n<li>Jak podpo\u0159it regeneraci pohybov\u00e9ho apar\u00e1tu<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Pro\u010d je d\u016fle\u017eit\u00e9 uvolnit <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-po-operaci-bederni-patere-2\/\">bedern\u00ed p\u00e1te\u0159<\/a><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/bederni-pater-bolest\/\">Bedern\u00ed p\u00e1te\u0159 je<\/a> kl\u00ed\u010dov\u00fdm prvkem <a href=\"https:\/\/revolucnicviceni.cz\/co-pomaha-na-bolest-bederni-patere\/\">celkov\u00e9ho zdrav\u00ed p\u00e1te\u0159e<\/a>. Je to oblast, kter\u00e1 nese velkou z\u00e1t\u011b\u017e p\u0159i ka\u017edodenn\u00edch aktivit\u00e1ch, a pokud se neuvoln\u00ed, m\u016f\u017ee doch\u00e1zet k chronick\u00fdm bolestem a probl\u00e9m\u016fm s pohybem. <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-uvolneni-bederni-patere-3\/\">Uvoln\u011bn\u00ed t\u00e9to oblasti<\/a> zlep\u0161uje prokrven\u00ed, zvy\u0161uje flexibilitu a pom\u00e1h\u00e1 p\u0159edej\u00edt zran\u011bn\u00edm.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">P\u0159ehled u\u017eite\u010dn\u00fdch cvi\u010den\u00ed<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stre\u010dink hamstring\u016f:<\/strong> Lehn\u011bte si na z\u00e1da, jednu nohu pokr\u010dte a druhou nat\u00e1hn\u011bte. Pomalu zvedejte p\u0159\u00edmou nohu do vzduchu a dr\u017ete ji v maxim\u00e1ln\u00ed v\u00fd\u0161ce.<\/li>\n<li><strong>Ko\u010di\u010d\u00ed h\u0159bet:<\/strong> Postavte se na v\u0161echny \u010dty\u0159i, pomalu zakulacujte z\u00e1da (ko\u010dka) a potom proh\u00fdbejte (kr\u010den\u00e9 h\u0159bet).<\/li>\n<li><strong>Most:<\/strong> Lehn\u011bte si na z\u00e1da, pokr\u010dte nohy a zvedejte boky nahoru, dr\u017ete kr\u00e1tce a pot\u00e9 se vra\u0165te zp\u011bt.<\/li>\n<li><strong>Psoas stre\u010dink:<\/strong> Zkuste <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-na-uvolneni-bederni-patere\/\">cvi\u010den\u00ed na uvoln\u011bn\u00ed<\/a> psoas s pomoc\u00ed v\u00fdpadu vp\u0159ed.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Jak spr\u00e1vn\u011b cvi\u010dit<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Je d\u016fle\u017eit\u00e9, abyste cvi\u010dili pomalu a v klidn\u00e9m tempu. Neusilujte o maxim\u00e1ln\u00ed v\u00fdkon, ale sp\u00ed\u0161e se soust\u0159e\u010fte na kvalitu pohybu. Doporu\u010duje se prov\u00e1d\u011bt tyto cviky pravideln\u011b, ide\u00e1ln\u011b 3\u20134kr\u00e1t t\u00fddn\u011b. Pamatujte tak\u00e9 na d\u016fle\u017eitost dechu \u2013 d\u00fdchejte zhluboka a vydechujte p\u0159i z\u00e1t\u011b\u017ei.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i cvi\u010den\u00ed<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159ehnan\u00e9 zat\u00ed\u017een\u00ed: Sna\u017ete se vyhnout nadm\u011brn\u00e9mu zat\u00ed\u017een\u00ed zpo\u010d\u00e1tku.<\/li>\n<li>Nedostate\u010dn\u00e9 zah\u0159\u00e1t\u00ed: P\u0159ed cvi\u010den\u00edm nezapome\u0148te na d\u016fkladn\u00e9 zah\u0159\u00e1t\u00ed.<\/li>\n<li>Nedostate\u010dn\u00e9 prota\u017een\u00ed: Mnoz\u00ed lid\u00e9 si neuv\u011bdomuj\u00ed, jak d\u016fle\u017eit\u00e9 je po cvi\u010den\u00ed prota\u017een\u00ed.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Kdy vyhledat odbornou pomoc<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud bolest p\u0159etrv\u00e1v\u00e1 i p\u0159i pravideln\u00e9m cvi\u010den\u00ed nebo se zhor\u0161uje, je d\u016fle\u017eit\u00e9 vyhledat pomoc odborn\u00edka. Dal\u0161\u00ed znaky, kter\u00e9 by v\u00e1s m\u011bly varovat, zahrnuj\u00ed bolest p\u0159i pohybu nebo ztuhlost v oblasti p\u00e1nve a doln\u00edch kon\u010detin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dal\u0161\u00ed podporou pro v\u00e1\u0161 pohybov\u00fd apar\u00e1t m\u016f\u017ee b\u00fdt <a href=\"https:\/\/revolucnicviceni.cz\/kloubni-vyziva\/\">kloubn\u00ed v\u00fd\u017eiva EL-EL\u00c1STICO<\/a>, kter\u00e1 m\u016f\u017ee pomoci omezit bolestivost a podpo\u0159it regeneraci po z\u00e1t\u011b\u017ei.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQ<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Jak dlouho by m\u011blo cvi\u010den\u00ed trvat?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b 15 a\u017e 30 minut, v z\u00e1vislosti na va\u0161ich schopnostech a \u00farovni komfortu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kolikr\u00e1t t\u00fddn\u011b bych m\u011bl cvi\u010dit?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">3\u20134kr\u00e1t t\u00fddn\u011b je optim\u00e1ln\u00ed pro zlep\u0161en\u00ed flexibility a sn\u00ed\u017een\u00ed bolesti.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Co kdy\u017e m\u011b p\u0159i cvi\u010den\u00ed bol\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud c\u00edt\u00edte bolest, zastavte cvi\u010den\u00ed a zhodno\u0165te, zda je prov\u00e1d\u00edte spr\u00e1vn\u011b. Pokud bolest p\u0159etrv\u00e1v\u00e1, kontaktujte odborn\u00edka.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak pozn\u00e1m, kter\u00e1 cvi\u010den\u00ed jsou pro m\u011b vhodn\u00e1?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dn\u011bte jednoduch\u00fdmi cviky a postupn\u011b p\u0159id\u00e1vejte slo\u017eit\u011bj\u0161\u00ed. V\u017edy je dobr\u00e9 poradit se s tren\u00e9rem nebo fyzioterapeutem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">M\u00e1 cvi\u010den\u00ed n\u011bjak\u00e9 vedlej\u0161\u00ed \u00fa\u010dinky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud se cvi\u010den\u00ed prov\u00e1d\u00ed spr\u00e1vn\u011b, vedlej\u0161\u00ed \u00fa\u010dinky by nem\u011bly nastat. Pozor na p\u0159\u00edli\u0161n\u00e9 zat\u00ed\u017een\u00ed, kter\u00e9 m\u016f\u017ee vyvolat bolest.<\/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\/vyrustky-na-bederni-pateri\/\">V\u00fdr\u016fstky na bedern\u00ed p\u00e1te\u0159i: Jak je poznat a co s nimi d\u011blat?<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/bederni-pas-na-suchy-zip\/\">Bedern\u00ed p\u00e1s na such\u00fd zip: Praktick\u00e9 tipy a rady<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/rezim-po-operaci-bederni-patere\/\">Re\u017eim po operaci bedern\u00ed p\u00e1te\u0159e: Jak se rychleji zotavit<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/raselinovy-polstarek-bederni\/\">Ra\u0161elinov\u00fd pol\u0161t\u00e1\u0159ek bedern\u00ed: va\u0161e cesta k \u00falev\u011b od bolesti<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Bolest v oblasti bedern\u00ed p\u00e1te\u0159e tr\u00e1p\u00ed mnoho lid\u00ed, a\u0165 u\u017e je to zp\u016fsobeno \u0161patn\u00fdm dr\u017een\u00edm t\u011bla, sedav\u00fdm zam\u011bstn\u00e1n\u00edm nebo nadm\u011brnou fyzickou z\u00e1t\u011b\u017e\u00ed. Dobrou zpr\u00e1vou je, \u017ee existuj\u00ed efektivn\u00ed cvi\u010den\u00ed, kter\u00e1 pomohou uvolnit nap\u011bt\u00ed a zlep\u0161it flexibilitu. V tomto \u010dl\u00e1nku si p\u0159edstav\u00edme n\u011bkolik praktick\u00fdch tip\u016f a technik, jak se zbavit bolest\u00ed v t\u00e9to oblasti. Pro\u010d je &#8230; <a title=\"Cvi\u010den\u00ed na uvoln\u011bn\u00ed bedern\u00ed p\u00e1te\u0159e \u2013 praktick\u00e9 tipy a rady\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/cviceni-na-uvolneni-bederni-patere-2\/\" aria-label=\"\u010c\u00edst v\u00edce o Cvi\u010den\u00ed na uvoln\u011bn\u00ed bedern\u00ed p\u00e1te\u0159e \u2013 praktick\u00e9 tipy a rady\">\u010c\u00edst d\u00e1l<\/a><\/p>\n","protected":false},"author":2,"featured_media":140888,"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":[2,258,1802,1409,308],"tags":[1279,379,8,638,21,2040,10],"class_list":["post-140042","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-bederni-pater","tag-bolesti-zad","tag-cviceni","tag-kloubni-vyziva","tag-regenerace","tag-uvolneni","tag-zdravi"],"better_featured_image":{"id":140888,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a pohyb","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\/cviceni-na-uvolneni-bederni-patere-2.webp","filesize":75146,"sizes":{"medium":{"file":"cviceni-na-uvolneni-bederni-patere-2-300x300.webp","width":300,"height":300,"mime-type":"image\/webp","filesize":13398,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviceni-na-uvolneni-bederni-patere-2-300x300.webp"},"thumbnail":{"file":"cviceni-na-uvolneni-bederni-patere-2-150x150.webp","width":150,"height":150,"mime-type":"image\/webp","filesize":5574,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviceni-na-uvolneni-bederni-patere-2-150x150.webp"},"medium_large":{"file":"cviceni-na-uvolneni-bederni-patere-2-768x768.webp","width":768,"height":768,"mime-type":"image\/webp","filesize":43964,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviceni-na-uvolneni-bederni-patere-2-768x768.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":140042,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviceni-na-uvolneni-bederni-patere-2.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 v oblasti bedern\u00ed p\u00e1te\u0159e tr\u00e1p\u00ed mnoho lid\u00ed, a\u0165 u\u017e je to zp\u016fsobeno \u0161patn\u00fdm dr\u017een\u00edm t\u011bla, sedav\u00fdm zam\u011bstn\u00e1n\u00edm nebo nadm\u011brnou fyzickou z\u00e1t\u011b\u017e\u00ed. Dobrou zpr\u00e1vou je, \u017ee existuj\u00ed efektivn\u00ed cvi\u010den\u00ed, kter\u00e1 pomohou uvolnit nap\u011bt\u00ed a zlep\u0161it flexibilitu. V tomto \u010dl\u00e1nku si p\u0159edstav\u00edme n\u011bkolik praktick\u00fdch tip\u016f a technik, jak se zbavit bolest\u00ed v t\u00e9to oblasti. 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