{"id":140095,"date":"2026-05-15T14:17:40","date_gmt":"2026-05-15T12:17:40","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-zablokovana-esicka\/"},"modified":"2026-07-05T07:07:52","modified_gmt":"2026-07-05T05:07:52","slug":"cviky-na-zablokovana-esicka","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-zablokovana-esicka\/","title":{"rendered":"Cviky na zablokovan\u00e1 es\u00ed\u010dka: Jak se zbavit bolesti"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Pokud se v\u00e1m stalo, \u017ee v\u00e1s za\u010dala tr\u00e1pit bolest v oblasti zablokovan\u00fdch es\u00ed\u010dek, nejste sami. Mnoho lid\u00ed se s t\u00edmto probl\u00e9mem pot\u00fdk\u00e1 a m\u016f\u017ee to v\u00fdrazn\u011b ovlivnit kvalitu jejich \u017eivota. Existuj\u00ed v\u0161ak <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-esicka-3\/\">\u00fa\u010dinn\u00e9 cviky<\/a>, kter\u00e9 mohou pomoci znovu otev\u0159\u00edt pohyb a uvolnit nap\u011bt\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na <a href=\"https:\/\/revolucnicviceni.cz\/bolest-od-esicka-do-nohy-cviky\/\">efektivn\u00ed cviky<\/a> a tipy, kter\u00e9 m\u016f\u017eete za\u010dlenit do sv\u00e9 denn\u00ed rutiny, abyste se c\u00edtili l\u00e9pe.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n  <li>Zah\u0159\u00e1t\u00ed a uvoln\u011bn\u00ed<\/li>\n  <li>Jednoduch\u00e9 protahovac\u00ed cviky<\/li>\n  <li>Posilov\u00e1n\u00ed core sval\u016f<\/li>\n  <li>Pilates a j\u00f3ga na flexibilitu<\/li>\n  <li>Pravidelnost a trp\u011blivost<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Zah\u0159\u00e1t\u00ed a uvoln\u011bn\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159ed ka\u017ed\u00fdm cvi\u010den\u00edm je d\u016fle\u017eit\u00e9 zah\u0159\u00e1t t\u011blo, aby se p\u0159ede\u0161lo zran\u011bn\u00edm. M\u016f\u017eete za\u010d\u00edt s jednoduch\u00fdm prota\u017een\u00edm a lehk\u00fdm aerobn\u00edm cvi\u010den\u00edm, jako je ch\u016fze nebo jemn\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/jak-se-zbavit-bolesti-ramene\/\">krou\u017een\u00ed rameny<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jednoduch\u00e9 protahovac\u00ed cviky<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e1sleduj\u00edc\u00ed cviky jsou ide\u00e1ln\u00ed pro uvoln\u011bn\u00ed nap\u011bt\u00ed z oblasti es\u00ed\u010dek:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n  <li><strong>Prota\u017een\u00ed p\u00e1te\u0159e:<\/strong> Sedn\u011bte si na podlo\u017eku, nohy pokr\u010dte a pomalu se sna\u017ete dotknout hrudn\u00edku kolen.<\/li>\n  <li><strong>Krou\u017een\u00ed p\u00e1nv\u00ed:<\/strong> St\u016fjte s nohama na \u0161\u00ed\u0159ku bok\u016f a prov\u00e1d\u011bjte jemn\u00e9 krou\u017eiv\u00e9 pohyby p\u00e1nv\u00ed.<\/li>\n  <li><strong>Ko\u010dka-kr\u00e1va:<\/strong> Tato pozice z j\u00f3gy pom\u00e1h\u00e1 uvolnit <a href=\"https:\/\/revolucnicviceni.cz\/jak-se-zbavit-bolesti-bederni-patere\/\">nap\u011bt\u00ed z p\u00e1te\u0159e<\/a>. P\u0159i n\u00e1dechu se prohn\u011bte, p\u0159i v\u00fddechu se zaobl\u00ed.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Posilov\u00e1n\u00ed core sval\u016f<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/jak-se-zbavit-bolesti-svalu\/\">Pos\u00edlen\u00ed sval\u016f<\/a> kolem p\u00e1te\u0159e pom\u00e1h\u00e1 jej\u00ed stabilizaci. Zde jsou cviky, kter\u00e9 m\u016f\u017eete vyzkou\u0161et:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n  <li><strong>Plank:<\/strong> Lehn\u011bte si na b\u0159icho, zvedn\u011bte t\u011blo a udr\u017eujte ho v rovn\u00e9 linii na p\u0159edlokt\u00edch a \u0161pi\u010dk\u00e1ch.<\/li>\n  <li><strong>B\u0159i\u0161n\u00ed svaly:<\/strong> Zkuste lehce zvedat nohy z podlahy, zat\u00edmco le\u017e\u00edte na z\u00e1dech.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Pilates a j\u00f3ga na flexibilitu<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ob\u011b techniky nab\u00edzej\u00ed \u0161irokou \u0161k\u00e1lu cvik\u016f zam\u011b\u0159en\u00fdch na prota\u017een\u00ed a pos\u00edlen\u00ed pohybov\u00e9ho apar\u00e1tu, co\u017e m\u016f\u017ee v\u00fdrazn\u011b pomoci p\u0159i bolestech v oblasti es\u00ed\u010dek.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pravidelnost a trp\u011blivost<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kl\u00ed\u010dem k \u00fasp\u011bchu je pravidelnost. V\u0159ele doporu\u010duji cvi\u010dit 3-4x t\u00fddn\u011b. Pokud i po cvi\u010den\u00ed p\u0159etrv\u00e1vaj\u00ed bolesti \u010di nap\u011bt\u00ed, m\u016f\u017ee b\u00fdt dobr\u00e9 zv\u00e1\u017eit podporu kloubn\u00ed v\u00fd\u017eivy. Ov\u011b\u0159en\u00e1 <a href=\"https:\/\/revolucnicviceni.cz\/bolest-chodidla-kloubni-vyziva\/\">kloubn\u00ed v\u00fd\u017eiva<\/a> <a href=\"https:\/\/revolucnicviceni.cz\/kloubni-vyziva\/\">EL-EL\u00c1STICO<\/a> m\u016f\u017ee pomoci omezit bolestivost a zrychlit regeneraci.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby a omyly<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n  <li>P\u0159\u00edli\u0161 rychl\u00e1 intenzita cvi\u010den\u00ed \u2013 za\u010dn\u011bte v\u017edy lehce.<\/li>\n  <li>Nedostate\u010dn\u00e9 rozcvi\u010den\u00ed p\u0159ed cvi\u010den\u00edm.<\/li>\n  <li>Ignorov\u00e1n\u00ed bolesti \u2013ifu m\u00e1te silnou bolest, vyhledejte odborn\u00edka.<\/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 se po cvi\u010den\u00ed bolest zhor\u0161uje, nebo pokud trp\u00edte silnou bolest\u00ed, kter\u00e1 neustupuje, je d\u016fle\u017eit\u00e9 vyhledat odbornou pomoc. Odborn\u00edk v\u00e1m m\u016f\u017ee poskytnout pot\u0159ebn\u00e9 rady a pomoci ur\u010dit spr\u00e1vn\u00fd l\u00e9\u010debn\u00fd pl\u00e1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">FAQ<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">1. Jak \u010dasto bych m\u011bl cvi\u010dit?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Doporu\u010duje se cvi\u010dit 3-4x t\u00fddn\u011b, ale poslouchejte sv\u00e9 t\u011blo.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. M\u016f\u017eu cvi\u010dit i s bolest\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Je d\u016fle\u017eit\u00e9 rozli\u0161ovat mezi drobn\u00fdm nepohodl\u00edm a silnou bolest\u00ed. Pokud c\u00edt\u00edte silnou bolest, m\u011bli byste cvi\u010den\u00ed p\u0159eru\u0161it a konzultovat odborn\u00edka.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Jak rychle poc\u00edt\u00edm zlep\u0161en\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Zlep\u0161en\u00ed m\u016f\u017ee trvat n\u011bkolik t\u00fddn\u016f pravideln\u00e9ho cvi\u010den\u00ed. Bu\u010fte trp\u011bliv\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. M\u016f\u017ee <a href=\"https:\/\/revolucnicviceni.cz\/kloubni-vyziva-pro-kone-a-lidi\/\">mi kloubn\u00ed v\u00fd\u017eiva<\/a> pomoci?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, nap\u0159\u00edklad <a href=\"https:\/\/revolucnicviceni.cz\/nejlepsi-kloubni-vyziva-pro-lidi\/\">kloubn\u00ed v\u00fd\u017eiva<\/a> <a href=\"https:\/\/revolucnicviceni.cz\/kloubni-vyziva\/\">EL-EL\u00c1STICO<\/a> m\u016f\u017ee b\u00fdt praktick\u00fdm dopln\u011bn\u00edm pro regeneraci pohybov\u00e9ho apar\u00e1tu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Jak\u00e9 cviky jsou nejlep\u0161\u00ed pro za\u010d\u00e1te\u010dn\u00edky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pro za\u010d\u00e1te\u010dn\u00edky jsou ide\u00e1ln\u00ed protahovac\u00ed cviky a jednoduch\u00e9 posilovac\u00ed cviky na core.<\/p>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Autor:<\/strong> <a href=\"https:\/\/revolucnicviceni.cz\/jan-andel-kloubni-vyziva-cena\/\">Jan And\u011bl<\/a><\/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\/esicka-v-pateri\/\">Jak es\u00ed\u010dka ovliv\u0148uj\u00ed na\u0161i p\u00e1te\u0159 a zdrav\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/bolest-zad-v-esicka-dle-cinske-mediciny\/\">Bolest zad v es\u00ed\u010dka dle \u010d\u00ednsk\u00e9 medic\u00edny: Co d\u011blat?<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/blokace-esicka\/\">Jak na blokaci es\u00ed\u010dka: P\u0159\u00ed\u010diny a \u0159e\u0161en\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/zanet-esicek-a-bolest-v-zadech\/\">Z\u00e1n\u011bt es\u00ed\u010dek a bolest v z\u00e1dech: Jak si pomoci?<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Pokud se v\u00e1m stalo, \u017ee v\u00e1s za\u010dala tr\u00e1pit bolest v oblasti zablokovan\u00fdch es\u00ed\u010dek, nejste sami. Mnoho lid\u00ed se s t\u00edmto probl\u00e9mem pot\u00fdk\u00e1 a m\u016f\u017ee to v\u00fdrazn\u011b ovlivnit kvalitu jejich \u017eivota. Existuj\u00ed v\u0161ak \u00fa\u010dinn\u00e9 cviky, kter\u00e9 mohou pomoci znovu otev\u0159\u00edt pohyb a uvolnit nap\u011bt\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na efektivn\u00ed cviky a tipy, kter\u00e9 m\u016f\u017eete &#8230; <a title=\"Cviky na zablokovan\u00e1 es\u00ed\u010dka: Jak se zbavit bolesti\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-zablokovana-esicka\/\" aria-label=\"\u010c\u00edst v\u00edce o Cviky na zablokovan\u00e1 es\u00ed\u010dka: Jak se zbavit bolesti\">\u010c\u00edst d\u00e1l<\/a><\/p>\n","protected":false},"author":2,"featured_media":140725,"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":[432,8,547,97,203,676,1016,548,10],"class_list":["post-140095","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-bolest","tag-cviceni","tag-esicka","tag-klouby","tag-pohyb","tag-prevence","tag-rehabilitace","tag-zada","tag-zdravi"],"better_featured_image":{"id":140725,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a pohyb","caption":"Ilustrace k t\u00e9matu: cvi\u010den\u00ed.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-zablokovana-esicka.webp","filesize":49806,"sizes":{"medium":{"file":"cviky-na-zablokovana-esicka-300x300.webp","width":300,"height":300,"mime-type":"image\/webp","filesize":4988,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-zablokovana-esicka-300x300.webp"},"thumbnail":{"file":"cviky-na-zablokovana-esicka-150x150.webp","width":150,"height":150,"mime-type":"image\/webp","filesize":2276,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-zablokovana-esicka-150x150.webp"},"medium_large":{"file":"cviky-na-zablokovana-esicka-768x768.webp","width":768,"height":768,"mime-type":"image\/webp","filesize":16336,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-zablokovana-esicka-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":140095,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-zablokovana-esicka.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=\"Pokud se v\u00e1m stalo, \u017ee v\u00e1s za\u010dala tr\u00e1pit bolest v oblasti zablokovan\u00fdch es\u00ed\u010dek, nejste sami. Mnoho lid\u00ed se s t\u00edmto probl\u00e9mem pot\u00fdk\u00e1 a m\u016f\u017ee to v\u00fdrazn\u011b ovlivnit kvalitu jejich \u017eivota. Existuj\u00ed v\u0161ak \u00fa\u010dinn\u00e9 cviky, kter\u00e9 mohou pomoci znovu otev\u0159\u00edt pohyb a uvolnit nap\u011bt\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na efektivn\u00ed cviky a tipy, kter\u00e9 m\u016f\u017eete\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"Jan And\u011bl\"\/>\n\t<meta name=\"msvalidate.01\" content=\"cf6fee0085ec4bfcb61c5468e8a44e97\" \/>\n\t<meta name=\"yandex-verification\" content=\"d87c8c35ed22268b\" \/>\n\t<meta name=\"keywords\" content=\"bolest,cvi\u010den\u00ed,es\u00ed\u010dka,klouby,pohyb,prevence,rehabilitace,z\u00e1da,zdrav\u00ed,blog,fitness\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-zablokovana-esicka\/\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO Pro (AIOSEO) 4.9.9\" \/>\n\t\t<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n\t\t<meta property=\"og:site_name\" content=\"Jan And\u011bl | Fit and Slim Club\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"Cviky na zablokovan\u00e1 es\u00ed\u010dka: Jak se zbavit bolesti | Jan And\u011bl\" \/>\n\t\t<meta property=\"og:description\" content=\"Pokud se v\u00e1m stalo, \u017ee v\u00e1s za\u010dala tr\u00e1pit bolest v oblasti zablokovan\u00fdch es\u00ed\u010dek, nejste sami. Mnoho lid\u00ed se s t\u00edmto probl\u00e9mem pot\u00fdk\u00e1 a m\u016f\u017ee to v\u00fdrazn\u011b ovlivnit kvalitu jejich \u017eivota. Existuj\u00ed v\u0161ak \u00fa\u010dinn\u00e9 cviky, kter\u00e9 mohou pomoci znovu otev\u0159\u00edt pohyb a uvolnit nap\u011bt\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na efektivn\u00ed cviky a tipy, kter\u00e9 m\u016f\u017eete\" \/>\n\t\t<meta property=\"og:url\" content=\"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-zablokovana-esicka\/\" \/>\n\t\t<meta property=\"og:image\" content=\"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-zablokovana-esicka.webp\" \/>\n\t\t<meta property=\"og:image:secure_url\" content=\"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-zablokovana-esicka.webp\" \/>\n\t\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t\t<meta property=\"og:image:height\" content=\"1024\" \/>\n\t\t<meta property=\"article:tag\" content=\"bolest\" \/>\n\t\t<meta property=\"article:tag\" content=\"cvi\u010den\u00ed\" \/>\n\t\t<meta property=\"article:tag\" content=\"es\u00ed\u010dka\" \/>\n\t\t<meta property=\"article:tag\" content=\"klouby\" \/>\n\t\t<meta property=\"article:tag\" content=\"pohyb\" \/>\n\t\t<meta property=\"article:tag\" content=\"prevence\" \/>\n\t\t<meta property=\"article:tag\" content=\"rehabilitace\" \/>\n\t\t<meta property=\"article:tag\" content=\"z\u00e1da\" \/>\n\t\t<meta property=\"article:tag\" content=\"zdrav\u00ed\" \/>\n\t\t<meta property=\"article:tag\" content=\"blog\" \/>\n\t\t<meta property=\"article:tag\" content=\"fitness\" \/>\n\t\t<meta property=\"article:published_time\" content=\"2026-05-15T12:17:40+00:00\" \/>\n\t\t<meta property=\"article:modified_time\" content=\"2026-07-05T05:07:52+00:00\" \/>\n\t\t<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/CviceniNaDoma\" \/>\n\t\t<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/CentrumPrevenceCukrovky\/\" \/>\n\t\t<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n\t\t<meta name=\"twitter:site\" content=\"@ZDRAVISUSMEVEM\" \/>\n\t\t<meta name=\"twitter:title\" content=\"Cviky na zablokovan\u00e1 es\u00ed\u010dka: Jak se zbavit bolesti | Jan And\u011bl\" \/>\n\t\t<meta name=\"twitter:description\" content=\"Pokud se v\u00e1m stalo, \u017ee v\u00e1s za\u010dala tr\u00e1pit bolest v oblasti zablokovan\u00fdch es\u00ed\u010dek, nejste sami. Mnoho lid\u00ed se s t\u00edmto probl\u00e9mem pot\u00fdk\u00e1 a m\u016f\u017ee to v\u00fdrazn\u011b ovlivnit kvalitu jejich \u017eivota. Existuj\u00ed v\u0161ak \u00fa\u010dinn\u00e9 cviky, kter\u00e9 mohou pomoci znovu otev\u0159\u00edt pohyb a uvolnit nap\u011bt\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na efektivn\u00ed cviky a tipy, kter\u00e9 m\u016f\u017eete\" \/>\n\t\t<meta name=\"twitter:creator\" content=\"@ZDRAVISUSMEVEM\" \/>\n\t\t<meta name=\"twitter:image\" content=\"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/04\/Jan-Andel.jpg\" \/>\n\t\t<script type=\"application\/ld+json\" class=\"aioseo-schema\">\n\t\t\t{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/cviky-na-zablokovana-esicka\\\/#breadcrumblist\",\"itemListElement\":[{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/#listItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/#listItem\",\"name\":\"Blog\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/#listItem\",\"position\":2,\"name\":\"Blog\",\"item\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/zdravi\\\/#listItem\",\"name\":\"Zdrav\\u00ed\"},\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/#listItem\",\"name\":\"Home\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/zdravi\\\/#listItem\",\"position\":3,\"name\":\"Zdrav\\u00ed\",\"item\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/zdravi\\\/\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/zdravi\\\/rehabilitace\\\/#listItem\",\"name\":\"Rehabilitace\"},\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/#listItem\",\"name\":\"Blog\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/zdravi\\\/rehabilitace\\\/#listItem\",\"position\":4,\"name\":\"Rehabilitace\",\"item\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/zdravi\\\/rehabilitace\\\/\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/cviky-na-zablokovana-esicka\\\/#listItem\",\"name\":\"Cviky na zablokovan\\u00e1 es\\u00ed\\u010dka: Jak se zbavit bolesti\"},\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/zdravi\\\/#listItem\",\"name\":\"Zdrav\\u00ed\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/cviky-na-zablokovana-esicka\\\/#listItem\",\"position\":5,\"name\":\"Cviky na zablokovan\\u00e1 es\\u00ed\\u010dka: Jak se zbavit bolesti\",\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/category\\\/blog\\\/zdravi\\\/rehabilitace\\\/#listItem\",\"name\":\"Rehabilitace\"}}]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/#person\",\"name\":\"Jan And\\u011bl\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/cviky-na-zablokovana-esicka\\\/#personImage\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/27f513cc6f6153525d9935723060742bbed4316033e74b73e80945eb514255a8?s=96&d=initials&r=g&initials=JA\",\"width\":96,\"height\":96,\"caption\":\"Jan And\\u011bl\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/CentrumPrevenceCukrovky\\\/\",\"https:\\\/\\\/x.com\\\/ZDRAVISUSMEVEM\",\"https:\\\/\\\/www.instagram.com\\\/revolucnicviceni.cz\\\/\",\"https:\\\/\\\/www.youtube.com\\\/channel\\\/UCdT8jko-srFi4vc9TbOdKHA\"]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/#website\",\"url\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/\",\"name\":\"Revolu\\u010dn\\u00edCvi\\u010den\\u00ed.cz\",\"alternateName\":\"EL-EL\\u00c1STICO a 6-ti minutovka cvi\\u010den\\u00ed\",\"description\":\"Fit and Slim Club\",\"inLanguage\":\"cs-CZ\",\"publisher\":{\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/cs_cz\\\/#person\"}}]}\n\t\t<\/script>\n\t\t<!-- All in One SEO Pro -->\r\n\t\t<title>Cviky na zablokovan\u00e1 es\u00ed\u010dka: Jak se zbavit bolesti | Jan And\u011bl<\/title>\n\n","aioseo_head_json":{"title":"Cviky na zablokovan\u00e1 es\u00ed\u010dka: Jak se zbavit bolesti | Jan And\u011bl","description":"Pokud se v\u00e1m stalo, \u017ee v\u00e1s za\u010dala tr\u00e1pit bolest v oblasti zablokovan\u00fdch es\u00ed\u010dek, nejste sami. Mnoho lid\u00ed se s t\u00edmto probl\u00e9mem pot\u00fdk\u00e1 a m\u016f\u017ee to v\u00fdrazn\u011b ovlivnit kvalitu jejich \u017eivota. Existuj\u00ed v\u0161ak \u00fa\u010dinn\u00e9 cviky, kter\u00e9 mohou pomoci znovu otev\u0159\u00edt pohyb a uvolnit nap\u011bt\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na efektivn\u00ed cviky a tipy, kter\u00e9 m\u016f\u017eete","canonical_url":"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-zablokovana-esicka\/","robots":"max-image-preview:large","keywords":"bolest,cvi\u010den\u00ed,es\u00ed\u010dka,klouby,pohyb,prevence,rehabilitace,z\u00e1da,zdrav\u00ed,blog,fitness","webmasterTools":{"msvalidate.01":"cf6fee0085ec4bfcb61c5468e8a44e97","yandex-verification":"d87c8c35ed22268b","miscellaneous":""},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"BreadcrumbList","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-zablokovana-esicka\/#breadcrumblist","itemListElement":[{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/#listItem","position":1,"name":"Home","item":"https:\/\/revolucnicviceni.cz\/cs_cz\/","nextItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/#listItem","name":"Blog"}},{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/#listItem","position":2,"name":"Blog","item":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/","nextItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/#listItem","name":"Zdrav\u00ed"},"previousItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/#listItem","name":"Home"}},{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/#listItem","position":3,"name":"Zdrav\u00ed","item":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/","nextItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/rehabilitace\/#listItem","name":"Rehabilitace"},"previousItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/#listItem","name":"Blog"}},{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/rehabilitace\/#listItem","position":4,"name":"Rehabilitace","item":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/rehabilitace\/","nextItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-zablokovana-esicka\/#listItem","name":"Cviky na zablokovan\u00e1 es\u00ed\u010dka: Jak se zbavit bolesti"},"previousItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/#listItem","name":"Zdrav\u00ed"}},{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-zablokovana-esicka\/#listItem","position":5,"name":"Cviky na zablokovan\u00e1 es\u00ed\u010dka: Jak se zbavit bolesti","previousItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/rehabilitace\/#listItem","name":"Rehabilitace"}}]},{"@type":"Person","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/#person","name":"Jan And\u011bl","image":{"@type":"ImageObject","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-zablokovana-esicka\/#personImage","url":"https:\/\/secure.gravatar.com\/avatar\/27f513cc6f6153525d9935723060742bbed4316033e74b73e80945eb514255a8?s=96&d=initials&r=g&initials=JA","width":96,"height":96,"caption":"Jan And\u011bl"},"sameAs":["https:\/\/www.facebook.com\/CentrumPrevenceCukrovky\/","https:\/\/x.com\/ZDRAVISUSMEVEM","https:\/\/www.instagram.com\/revolucnicviceni.cz\/","https:\/\/www.youtube.com\/channel\/UCdT8jko-srFi4vc9TbOdKHA"]},{"@type":"WebSite","@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/#website","url":"https:\/\/revolucnicviceni.cz\/cs_cz\/","name":"Revolu\u010dn\u00edCvi\u010den\u00ed.cz","alternateName":"EL-EL\u00c1STICO a 6-ti minutovka cvi\u010den\u00ed","description":"Fit and Slim Club","inLanguage":"cs-CZ","publisher":{"@id":"https:\/\/revolucnicviceni.cz\/cs_cz\/#person"}}]},"og:locale":"cs_CZ","og:site_name":"Jan And\u011bl | Fit and Slim Club","og:type":"article","og:title":"Cviky na zablokovan\u00e1 es\u00ed\u010dka: Jak se zbavit bolesti | Jan And\u011bl","og:description":"Pokud se v\u00e1m stalo, \u017ee v\u00e1s za\u010dala tr\u00e1pit bolest v oblasti zablokovan\u00fdch es\u00ed\u010dek, nejste sami. Mnoho lid\u00ed se s t\u00edmto probl\u00e9mem pot\u00fdk\u00e1 a m\u016f\u017ee to v\u00fdrazn\u011b ovlivnit kvalitu jejich \u017eivota. Existuj\u00ed v\u0161ak \u00fa\u010dinn\u00e9 cviky, kter\u00e9 mohou pomoci znovu otev\u0159\u00edt pohyb a uvolnit nap\u011bt\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na efektivn\u00ed cviky a tipy, kter\u00e9 m\u016f\u017eete","og:url":"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-zablokovana-esicka\/","og:image":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-zablokovana-esicka.webp","og:image:secure_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-zablokovana-esicka.webp","og:image:width":1024,"og:image:height":1024,"article:tag":["bolest","cvi\u010den\u00ed","es\u00ed\u010dka","klouby","pohyb","prevence","rehabilitace","z\u00e1da","zdrav\u00ed","blog","fitness"],"article:published_time":"2026-05-15T12:17:40+00:00","article:modified_time":"2026-07-05T05:07:52+00:00","article:publisher":"https:\/\/www.facebook.com\/CviceniNaDoma","article:author":"https:\/\/www.facebook.com\/CentrumPrevenceCukrovky\/","twitter:card":"summary_large_image","twitter:site":"@ZDRAVISUSMEVEM","twitter:title":"Cviky na zablokovan\u00e1 es\u00ed\u010dka: Jak se zbavit bolesti | Jan And\u011bl","twitter:description":"Pokud se v\u00e1m stalo, \u017ee v\u00e1s za\u010dala tr\u00e1pit bolest v oblasti zablokovan\u00fdch es\u00ed\u010dek, nejste sami. Mnoho lid\u00ed se s t\u00edmto probl\u00e9mem pot\u00fdk\u00e1 a m\u016f\u017ee to v\u00fdrazn\u011b ovlivnit kvalitu jejich \u017eivota. Existuj\u00ed v\u0161ak \u00fa\u010dinn\u00e9 cviky, kter\u00e9 mohou pomoci znovu otev\u0159\u00edt pohyb a uvolnit nap\u011bt\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na efektivn\u00ed cviky a tipy, kter\u00e9 m\u016f\u017eete","twitter:creator":"@ZDRAVISUSMEVEM","twitter:image":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/04\/Jan-Andel.jpg"},"aioseo_meta_data":{"post_id":"140095","title":null,"description":null,"keywords":null,"keyphrases":null,"primary_term":null,"canonical_url":null,"og_title":null,"og_description":null,"og_object_type":"default","og_image_type":"default","og_image_url":null,"og_image_width":null,"og_image_height":null,"og_image_custom_url":null,"og_image_custom_fields":null,"og_video":null,"og_custom_url":null,"og_article_section":null,"og_article_tags":null,"twitter_use_og":false,"twitter_card":"default","twitter_image_type":"default","twitter_image_url":null,"twitter_image_custom_url":null,"twitter_image_custom_fields":null,"twitter_title":null,"twitter_description":null,"schema":{"blockGraphs":[],"customGraphs":[],"default":{"data":{"Article":[],"Course":[],"Dataset":[],"FAQPage":[],"Movie":[],"Person":[],"Product":[],"ProductReview":[],"Car":[],"Recipe":[],"Service":[],"SoftwareApplication":[],"WebPage":[]},"graphName":"","isEnabled":true},"graphs":[]},"schema_type":"default","schema_type_options":null,"pillar_content":false,"robots_default":true,"robots_noindex":false,"robots_noarchive":false,"robots_nosnippet":false,"robots_nofollow":false,"robots_noimageindex":false,"robots_noodp":false,"robots_notranslate":false,"robots_max_snippet":null,"robots_max_videopreview":null,"robots_max_imagepreview":"large","priority":null,"frequency":null,"local_seo":null,"seo_analyzer_scan_date":null,"breadcrumb_settings":null,"limit_modified_date":false,"reviewed_by":null,"open_ai":null,"ai":null,"created":"2026-05-15 08:35:49","updated":"2026-07-05 05:07:52"},"aioseo_breadcrumb":"<div class=\"aioseo-breadcrumbs\"><span class=\"aioseo-breadcrumb\">\n\t<a href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/\" title=\"Home\">Home<\/a>\n<\/span><span class=\"aioseo-breadcrumb-separator\">\u00bb<\/span><span class=\"aioseo-breadcrumb\">\n\t<a href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/\" title=\"Blog\">Blog<\/a>\n<\/span><span class=\"aioseo-breadcrumb-separator\">\u00bb<\/span><span class=\"aioseo-breadcrumb\">\n\t<a href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/\" title=\"Zdrav\u00ed\">Zdrav\u00ed<\/a>\n<\/span><span class=\"aioseo-breadcrumb-separator\">\u00bb<\/span><span class=\"aioseo-breadcrumb\">\n\t<a href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/rehabilitace\/\" title=\"Rehabilitace\">Rehabilitace<\/a>\n<\/span><span class=\"aioseo-breadcrumb-separator\">\u00bb<\/span><span class=\"aioseo-breadcrumb\">\n\tCviky na zablokovan\u00e1 es\u00ed\u010dka: Jak se zbavit bolesti\n<\/span><\/div>","aioseo_breadcrumb_json":[{"label":"Home","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/"},{"label":"Blog","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/"},{"label":"Zdrav\u00ed","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/"},{"label":"Rehabilitace","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/category\/blog\/zdravi\/rehabilitace\/"},{"label":"Cviky na zablokovan\u00e1 es\u00ed\u010dka: Jak se zbavit bolesti","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-zablokovana-esicka\/"}],"_links":{"self":[{"href":"https:\/\/revolucnicviceni.cz\/cs_cz\/wp-json\/wp\/v2\/posts\/140095","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/revolucnicviceni.cz\/cs_cz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/revolucnicviceni.cz\/cs_cz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/revolucnicviceni.cz\/cs_cz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/revolucnicviceni.cz\/cs_cz\/wp-json\/wp\/v2\/comments?post=140095"}],"version-history":[{"count":3,"href":"https:\/\/revolucnicviceni.cz\/cs_cz\/wp-json\/wp\/v2\/posts\/140095\/revisions"}],"predecessor-version":[{"id":235359,"href":"https:\/\/revolucnicviceni.cz\/cs_cz\/wp-json\/wp\/v2\/posts\/140095\/revisions\/235359"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/revolucnicviceni.cz\/cs_cz\/wp-json\/wp\/v2\/media\/140725"}],"wp:attachment":[{"href":"https:\/\/revolucnicviceni.cz\/cs_cz\/wp-json\/wp\/v2\/media?parent=140095"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/revolucnicviceni.cz\/cs_cz\/wp-json\/wp\/v2\/categories?post=140095"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/revolucnicviceni.cz\/cs_cz\/wp-json\/wp\/v2\/tags?post=140095"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}