{"id":15372,"date":"2026-05-12T10:40:30","date_gmt":"2026-05-12T08:40:30","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/ischias-cviky\/"},"modified":"2026-06-27T14:29:00","modified_gmt":"2026-06-27T12:29:00","slug":"ischias-cviky","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/ischias-cviky\/","title":{"rendered":"Cviky na ischias: Jak zm\u00edrnit bolest a podpo\u0159it zdrav\u00ed"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Syndrom ischiatick\u00e9ho nervu, b\u011b\u017en\u011b <a href=\"https:\/\/revolucnicviceni.cz\/ischias-cviky-4\/\">zn\u00e1m\u00fd jako ischias<\/a>, m\u016f\u017ee zp\u016fsobit silnou bolest v doln\u00ed \u010d\u00e1sti zad, p\u00e1nev nebo nohu. Tato bolest m\u016f\u017ee b\u00fdt velmi nep\u0159\u00edjemn\u00e1 a omezuje ka\u017edodenn\u00ed aktivity. Na\u0161t\u011bst\u00ed existuje cel\u00e1 \u0159ada cvik\u016f, kter\u00e9 mohou pomoci <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-na-ischias\/\">zm\u00edrnit bolest<\/a> a <a href=\"https:\/\/revolucnicviceni.cz\/sedaci-nerv-cviky\/\">zlep\u0161it celkovou pohyblivost<\/a>. V tomto \u010dl\u00e1nku se pod\u011bl\u00edme o n\u011bkolik efektivn\u00edch cvik\u016f, tip\u016f a doporu\u010den\u00ed, jak s ischiasem bojovat.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Co je ischias a jeho p\u0159\u00edznaky.<\/li>\n<li>\u00da\u010dinn\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/ischias-cviky-3\/\">cviky na ischias<\/a>.<\/li>\n<li>Doporu\u010den\u00ed pro <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-2\/\">dom\u00e1c\u00ed cvi\u010den\u00ed<\/a>.<\/li>\n<li>\u010cast\u00e9 chyby p\u0159i cvi\u010den\u00ed.<\/li>\n<li>Kdy vyhledat odborn\u00edka.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Co je ischias a jeho p\u0159\u00edznaky<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ischias je popul\u00e1rn\u00ed ozna\u010den\u00ed pro bolest zp\u016fsobenou podr\u00e1\u017ed\u011bn\u00edm ischiatick\u00e9ho nervu. Tento nerv sah\u00e1 od bedern\u00ed p\u00e1te\u0159e p\u0159es h\u00fd\u017ed\u011b a doln\u00ed kon\u010detiny, co\u017e znamen\u00e1, \u017ee bolest m\u016f\u017ee b\u00fdt c\u00edtit v n\u011bkolika oblastech t\u011bla. Mezi b\u011b\u017en\u00e9 p\u0159\u00edznaky pat\u0159\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bolest v doln\u00ed \u010d\u00e1sti zad.<\/li>\n<li>Bolest, kter\u00e1 vyza\u0159uje do h\u00fd\u017ed\u00ed a nohou.<\/li>\n<li>Necitlivost nebo brn\u011bn\u00ed v noze.<\/li>\n<li>Svalov\u00e1 slabost v posti\u017een\u00e9 noze.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolest-zad-4\/\">\u00da\u010dinn\u00e9 cviky<\/a> na ischias<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Protahovac\u00ed cvik na doln\u00ed \u010d\u00e1st zad<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da s pokr\u010den\u00fdma nohama. Pomalu p\u0159itahujte kolena k hrudi a dr\u017ete tuto pozici po dobu 20-30 sekund. Tento cvik uvol\u0148uje nap\u011bt\u00ed v doln\u00ed \u010d\u00e1sti zad.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Cvik pro uvoln\u011bn\u00ed h\u00fd\u017e\u010fov\u00fdch sval\u016f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sedn\u011bte si na zem s jednou nohou pokr\u010denou a druhou nata\u017eenou. Oto\u010dte t\u011blo k pokr\u010den\u00e9 noze a dr\u017ete pozici po dobu 20-30 sekund. Tento cvik pom\u00e1h\u00e1 uvolnit h\u00fd\u017e\u010fov\u00e9 svaly a <a href=\"https:\/\/revolucnicviceni.cz\/leky-na-ischias\/\">zm\u00edrnit bolest<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Cvik na pos\u00edlen\u00ed b\u0159icha<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na b\u0159icho a zvedn\u011bte horn\u00ed \u010d\u00e1st t\u011bla na loktech. Vydr\u017ete v t\u00e9to pozici 15-30 sekund. Tento cvik posiluje b\u0159i\u0161n\u00ed svaly, co\u017e podporuje stabilitu p\u00e1te\u0159e.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Doporu\u010den\u00ed pro dom\u00e1c\u00ed cvi\u010den\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pravideln\u00e9 cvi\u010den\u00ed je kl\u00ed\u010dem k udr\u017een\u00ed zdrav\u00ed zad a zm\u00edrn\u011bn\u00ed bolesti. Doporu\u010duji zahrnout do sv\u00e9ho denn\u00edho re\u017eimu <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">cvi\u010debn\u00ed program \u0160estiminutovka na doma<\/a>, kter\u00fd se zam\u011b\u0159uje na <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-s-vlastni-vahou-vysledky\/\">cvi\u010den\u00ed s vlastn\u00ed vahou<\/a>. Tento program v\u00e1m pom\u016f\u017ee z\u00edskat kondici a pos\u00edlit svaly, ani\u017e byste pot\u0159ebovali speci\u00e1ln\u00ed vybaven\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby p\u0159i cvi\u010den\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i cvi\u010den\u00ed na ischias je d\u016fle\u017eit\u00e9 se vyvarovat n\u011bkolika b\u011b\u017en\u00fdch chyb:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159i protahovac\u00edch cvic\u00edch vynech\u00e1vat zah\u0159\u00e1t\u00ed.<\/li>\n<li>P\u0159\u00edli\u0161 rychl\u00e9 nebo tvrd\u00e9 prov\u00e1d\u011bn\u00ed cvik\u016f.<\/li>\n<li>Ignorov\u00e1n\u00ed bolesti a nepohodl\u00ed.<\/li>\n<li>Nedostate\u010dn\u00e9 dr\u017een\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-s-vlastni-vahou-tela\/\">t\u011bla b\u011bhem cvi\u010den\u00ed<\/a>.<\/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 i po pravideln\u00e9m cvi\u010den\u00ed nebo se zhor\u0161uje, je d\u016fle\u017eit\u00e9 vyhledat odbornou pomoc. Odborn\u00edk v\u00e1m m\u016f\u017ee doporu\u010dit vhodnou l\u00e9\u010dbu, jako je fyzioterapie nebo l\u00e9ky na bolest.<\/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 na ischias?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b byste m\u011bli cvi\u010dit 3-4 kr\u00e1t t\u00fddn\u011b a zam\u011b\u0159it se na protahov\u00e1n\u00ed a posilov\u00e1n\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. M\u016f\u017eu cvi\u010dit, pokud m\u00e1m akutn\u00ed bolest?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud m\u00e1te akutn\u00ed bolest, je lep\u0161\u00ed se nejprve poradit s l\u00e9ka\u0159em.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Kter\u00e9 cviky jsou nejefektivn\u011bj\u0161\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Cviky, kter\u00e9 se zam\u011b\u0159uj\u00ed na protahov\u00e1n\u00ed a posilov\u00e1n\u00ed b\u0159icha a h\u00fd\u017e\u010fov\u00fdch sval\u016f, jsou obvykle nej\u00fa\u010dinn\u011bj\u0161\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Jak\u00e9 dal\u0161\u00ed metody mohu pou\u017e\u00edt k \u00falev\u011b od bolesti?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Krom\u011b cvi\u010den\u00ed m\u016f\u017eete zkusit tepl\u00e9 nebo studen\u00e9 obklady, mas\u00e1\u017ee nebo relaxaci.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Jak dlouho trv\u00e1 zlep\u0161en\u00ed p\u0159i pravideln\u00e9m cvi\u010den\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00fdsledky se mohou li\u0161it, ale v\u011bt\u0161ina lid\u00ed zaznamen\u00e1 zlep\u0161en\u00ed b\u011bhem n\u011bkolika t\u00fddn\u016f pravideln\u00e9ho cvi\u010den\u00ed.<\/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\/cviky-na-ischias\/\">Cviky na ischias: Jak se zbavit bolesti a uvolnit svaly<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-sedaci-nerv\/\">Cviky na sedac\u00ed nerv: Jak si ulevit a cvi\u010dit efektivn\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolesti-zad\/\">\u00da\u010dinn\u00e9 cviky na bolesti zad, kter\u00e9 v\u00e1m pomohou<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolave-koleno\/\">Cviky na bolav\u00e9 koleno: \u00daleva a pos\u00edlen\u00ed pro ka\u017ed\u00e9ho<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Syndrom ischiatick\u00e9ho nervu, b\u011b\u017en\u011b zn\u00e1m\u00fd jako ischias, m\u016f\u017ee zp\u016fsobit silnou bolest v doln\u00ed \u010d\u00e1sti zad, p\u00e1nev nebo nohu. Tato bolest m\u016f\u017ee b\u00fdt velmi nep\u0159\u00edjemn\u00e1 a omezuje ka\u017edodenn\u00ed aktivity. Na\u0161t\u011bst\u00ed existuje cel\u00e1 \u0159ada cvik\u016f, kter\u00e9 mohou pomoci zm\u00edrnit bolest a zlep\u0161it celkovou pohyblivost. V tomto \u010dl\u00e1nku se pod\u011bl\u00edme o n\u011bkolik efektivn\u00edch cvik\u016f, tip\u016f a doporu\u010den\u00ed, jak &#8230; <a title=\"Cviky na ischias: Jak zm\u00edrnit bolest a podpo\u0159it zdrav\u00ed\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/ischias-cviky\/\" aria-label=\"\u010c\u00edst v\u00edce o Cviky na ischias: Jak zm\u00edrnit bolest a podpo\u0159it zdrav\u00ed\">\u010c\u00edst d\u00e1l<\/a><\/p>\n","protected":false},"author":2,"featured_media":133132,"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":[470,8,320,888,1395,1598,203,1150,1016,10],"class_list":["post-15372","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-bolest-zad","tag-cviceni","tag-cviceni-doma","tag-cviky","tag-fyzioterapie","tag-ischias","tag-pohyb","tag-posilovani","tag-rehabilitace","tag-zdravi"],"better_featured_image":{"id":133132,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a wellness","caption":"Ilustrace k t\u00e9matu: ischias.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/ischias-cviky.png","filesize":1592716,"sizes":{"medium":{"file":"ischias-cviky-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":119559,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/ischias-cviky-300x300.png"},"thumbnail":{"file":"ischias-cviky-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":35617,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/ischias-cviky-150x150.png"},"medium_large":{"file":"ischias-cviky-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":759877,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/ischias-cviky-768x768.png"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]}},"post":15372,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/ischias-cviky.png"},"acf":{"vimeo_id":null,"content_membership":null},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Syndrom ischiatick\u00e9ho nervu, b\u011b\u017en\u011b zn\u00e1m\u00fd jako ischias, m\u016f\u017ee zp\u016fsobit silnou bolest v doln\u00ed \u010d\u00e1sti zad, p\u00e1nev nebo nohu. Tato bolest m\u016f\u017ee b\u00fdt velmi nep\u0159\u00edjemn\u00e1 a omezuje ka\u017edodenn\u00ed aktivity. Na\u0161t\u011bst\u00ed existuje cel\u00e1 \u0159ada cvik\u016f, kter\u00e9 mohou pomoci zm\u00edrnit bolest a zlep\u0161it celkovou pohyblivost. V tomto \u010dl\u00e1nku se pod\u011bl\u00edme o n\u011bkolik efektivn\u00edch cvik\u016f, tip\u016f a doporu\u010den\u00ed, jak\" \/>\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 zad,cvi\u010den\u00ed,cvi\u010den\u00ed doma,cviky,fyzioterapie,ischias,pohyb,posilov\u00e1n\u00ed,rehabilitace,zdrav\u00ed,blog,fitness\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/ischias-cviky\/\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO Pro (AIOSEO) 4.9.10\" \/>\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 ischias: Jak zm\u00edrnit bolest a podpo\u0159it zdrav\u00ed | Jan And\u011bl\" \/>\n\t\t<meta property=\"og:description\" content=\"Syndrom ischiatick\u00e9ho nervu, b\u011b\u017en\u011b zn\u00e1m\u00fd jako ischias, m\u016f\u017ee zp\u016fsobit silnou bolest v doln\u00ed \u010d\u00e1sti zad, p\u00e1nev nebo nohu. Tato bolest m\u016f\u017ee b\u00fdt velmi nep\u0159\u00edjemn\u00e1 a omezuje ka\u017edodenn\u00ed aktivity. Na\u0161t\u011bst\u00ed existuje cel\u00e1 \u0159ada cvik\u016f, kter\u00e9 mohou pomoci zm\u00edrnit bolest a zlep\u0161it celkovou pohyblivost. 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