{"id":23044,"date":"2026-05-04T17:24:26","date_gmt":"2026-05-04T15:24:26","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviceni-na-bolave-rameno\/"},"modified":"2026-06-29T00:45:38","modified_gmt":"2026-06-28T22:45:38","slug":"cviceni-na-bolave-rameno","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/cviceni-na-bolave-rameno\/","title":{"rendered":"Cvi\u010den\u00ed na bolav\u00e9 rameno: Jak si pomoci doma"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Bolesti ramene jsou velmi \u010dast\u00fdm pot\u00ed\u017e\u00edm, kter\u00e9 mohou vzniknout z r\u016fzn\u00fdch d\u016fvod\u016f. M\u016f\u017ee to b\u00fdt d\u016fsledkem fyzick\u00e9 n\u00e1mahy, zran\u011bn\u00ed nebo dokonce sedav\u00e9ho zam\u011bstn\u00e1n\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na cvi\u010den\u00ed, kter\u00e1 mohou <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-zamrzle-rameno-2\/\">pomoci ulevit od<\/a> bolesti a p\u0159i rehabilitaci ramene. P\u0159edstav\u00edme tak\u00e9 n\u011bkolik u\u017eite\u010dn\u00fdch tip\u016f na cvi\u010den\u00ed, kter\u00e1 si m\u016f\u017eete snadno za\u0159adit do sv\u00e9ho dom\u00e1c\u00edho tr\u00e9ninkov\u00e9ho pl\u00e1nu.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jak\u00e1 cvi\u010den\u00ed pomohou uklidnit <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolest-ramene-2\/\">bolest ramene<\/a><\/li>\n<li>P\u0159ehl\u00e9dnut\u00ed anatomie ramene<\/li>\n<li>Praktick\u00e9 tipy pro dom\u00e1c\u00ed cvi\u010den\u00ed<\/li>\n<li>\u010cast\u00e9 chyby p\u0159i cvi\u010den\u00ed<\/li>\n<li>Kdy vyhledat odbornou pomoc<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Cvi\u010den\u00ed pro uvoln\u011bn\u00ed bolesti ramena<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolave-rameno-3\/\">Rameno je slo\u017een\u00fd<\/a> kloub a jeho bolest m\u016f\u017ee m\u00edt mnoho p\u0159\u00ed\u010din. N\u00e1sleduj\u00edc\u00ed cvi\u010den\u00ed jsou zam\u011b\u0159ena na uvoln\u011bn\u00ed nap\u011bt\u00ed a zlep\u0161en\u00ed flexibility ve svalech kolem ramene:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Krou\u017een\u00ed rameny<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Postavte se vzp\u0159\u00edmen\u011b, pa\u017ee nechte voln\u011b pod\u00e9l t\u011bla. Pomalu krou\u017ete rameny vp\u0159ed a pak vzad. Opakujte 10\u201315kr\u00e1t v ka\u017ed\u00e9m sm\u011bru.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Protahov\u00e1n\u00ed pa\u017en\u00edho svalu<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Postavte se nebo sedn\u011bte vzp\u0159\u00edmen\u011b. Zvedn\u011bte jednu pa\u017ei nad hlavu a ohn\u011bte ji za hlavu. Druhou pa\u017e\u00ed jemn\u011b zatla\u010dte na loket. Dr\u017ete pozici 15\u201330 sekund a opakujte na druh\u00e9 stran\u011b.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Rotace pa\u017ee<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Postavte se nebo sedn\u011bte vzp\u0159\u00edmen\u011b. Pa\u017ee pohodln\u011b spuste pod\u00e9l t\u011bla. Pomalu ot\u00e1\u010dejte pa\u017e\u00ed ven a dovnit\u0159. Opakujte 10\u201315kr\u00e1t.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Praktick\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bricho-pro-zacatecniky-2\/\">tipy pro za\u010d\u00e1te\u010dn\u00edky<\/a><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud za\u010d\u00edn\u00e1te s cvi\u010den\u00edm pro bolest ramene, zde je n\u011bkolik rad:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za\u010dn\u011bte pomalu a nezapom\u00ednejte na zah\u0159\u00e1t\u00ed p\u0159ed cvi\u010den\u00edm.<\/li>\n<li>Vyh\u00fdbejte se cvik\u016fm, kter\u00e9 zp\u016fsobuj\u00ed bolest. Pokud je to nutn\u00e9, sni\u017ete intenzitu nebo po\u010det opakov\u00e1n\u00ed.<\/li>\n<li>Pravidelnost je kl\u00ed\u010dov\u00e1. I kr\u00e1tk\u00e9 tr\u00e9ninky mohou m\u00edt v\u00fdznamn\u00fd dopad.<\/li>\n<li>Za\u010dn\u011bte s 6 minutami cvi\u010den\u00ed denn\u011b. Pokud hled\u00e1te inspiraci, zkuste <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">cvi\u010debn\u00ed program \u0160estiminutovka na doma<\/a>.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby p\u0159i cvi\u010den\u00ed na <a href=\"https:\/\/revolucnicviceni.cz\/co-na-bolave-rameno\/\">bolav\u00e9 rameno<\/a><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i cvi\u010den\u00ed je d\u016fle\u017eit\u00e9 vyvarovat se ur\u010dit\u00fdch chyb, kter\u00e9 mohou zhor\u0161ovat stav:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ignorov\u00e1n\u00ed bolesti: Pokud v\u00e1m cvi\u010den\u00ed zp\u016fsobuje bolest, p\u0159esta\u0148te a konzultujte s odborn\u00edkem.<\/li>\n<li>\u0160patn\u00e1 technika: Dbejte na spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla a techniku. M\u011bjte na pam\u011bti, \u017ee spr\u00e1vn\u00fd pohyb je kl\u00ed\u010dov\u00fd.<\/li>\n<li>P\u0159\u00edli\u0161 velk\u00e1 z\u00e1t\u011b\u017e: Neza\u010d\u00ednejte se t\u011b\u017ek\u00fdmi v\u00e1hami nebo intenzivn\u00edmi cvi\u010den\u00edmi, <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bricho-pro-zacatecniky\/\">pokud jste za\u010d\u00e1te\u010dn\u00edci<\/a>.<\/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 d\u00e9le ne\u017e n\u011bkolik dn\u00ed, zhor\u0161uje se nebo je doprov\u00e1zena otokem \u010di ztr\u00e1tou hybnosti, je d\u016fle\u017eit\u00e9 obr\u00e1tit se na l\u00e9ka\u0159e nebo fyzioterapeuta. M\u016f\u017ee to b\u00fdt zn\u00e1mka v\u00e1\u017en\u011bj\u0161\u00edho probl\u00e9mu, kter\u00fd vy\u017eaduje odbornou p\u00e9\u010di.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">FAQ<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Jak mohu <a href=\"https:\/\/revolucnicviceni.cz\/jak-ulevit-od-bolesti-ramene\/\">ulevit od bolesti ramene doma<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Existuje mnoho cvi\u010den\u00ed na uvoln\u011bn\u00ed nap\u011bt\u00ed a bolesti ramene, jako jsou krou\u017een\u00ed rameny a protahov\u00e1n\u00ed. Je d\u016fle\u017eit\u00e9 cvi\u010dit pravideln\u011b a naslouchat sv\u00e9mu t\u011blu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu cvi\u010dit i p\u0159i bolesti?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud cvi\u010den\u00ed vyvol\u00e1v\u00e1 bolest, m\u011bli byste p\u0159estat a zv\u00e1\u017eit konzultaci s odborn\u00edkem. M\u00edrn\u00e9 cvi\u010den\u00ed, kter\u00e9 nezp\u016fsobuje bolest, m\u016f\u017ee b\u00fdt u\u017eite\u010dn\u00e9.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak dlouho bych m\u011bl cvi\u010dit?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dn\u011bte s kr\u00e1tk\u00fdm tr\u00e9ninkem, nap\u0159\u00edklad 6 minut denn\u011b. D\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e d\u00e9lka je pravidelnost.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e1 cvi\u010den\u00ed jsou nejlep\u0161\u00ed pro <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-na-bolave-rameno-2\/\">bolestiv\u00e9 rameno<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Doporu\u010duj\u00ed se cviky zam\u011b\u0159en\u00e9 na protahov\u00e1n\u00ed a pos\u00edlen\u00ed okoln\u00edch sval\u016f, jako jsou rotace pa\u017eemi a protahov\u00e1n\u00ed pa\u017en\u00edho svalu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kdy bych m\u011bl nav\u0161t\u00edvit l\u00e9ka\u0159e?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud se bolest nezlep\u0161uje po n\u011bkolika dnech, je doprov\u00e1zena otokem nebo zhor\u0161uje pohyb ramene, je dobr\u00e9 nav\u0161t\u00edvit l\u00e9ka\u0159e.<\/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\/cviceni-most\/\">Cvi\u010den\u00ed most: Posilte sv\u00e9 t\u011blo a zlep\u0161ete flexibilitu<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviceni-na-bricho-pro-zacatecniky\/\">Cvi\u010den\u00ed na b\u0159icho pro za\u010d\u00e1te\u010dn\u00edky: Jak za\u010d\u00edt spr\u00e1vn\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviceni-rajio-taiso\/\">Rajio Taiso: Cvi\u010den\u00ed pro ka\u017ed\u00e9ho a jeho v\u00fdhody<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviceni-na-povisle-paze-5-minute\/\">Cvi\u010den\u00ed na povisl\u00e9 pa\u017ee: 5 minut denn\u011b<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Bolesti ramene jsou velmi \u010dast\u00fdm pot\u00ed\u017e\u00edm, kter\u00e9 mohou vzniknout z r\u016fzn\u00fdch d\u016fvod\u016f. M\u016f\u017ee to b\u00fdt d\u016fsledkem fyzick\u00e9 n\u00e1mahy, zran\u011bn\u00ed nebo dokonce sedav\u00e9ho zam\u011bstn\u00e1n\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na cvi\u010den\u00ed, kter\u00e1 mohou pomoci ulevit od bolesti a p\u0159i rehabilitaci ramene. P\u0159edstav\u00edme tak\u00e9 n\u011bkolik u\u017eite\u010dn\u00fdch tip\u016f na cvi\u010den\u00ed, kter\u00e1 si m\u016f\u017eete snadno za\u0159adit do sv\u00e9ho dom\u00e1c\u00edho &#8230; <a title=\"Cvi\u010den\u00ed na bolav\u00e9 rameno: Jak si pomoci doma\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/cviceni-na-bolave-rameno\/\" aria-label=\"\u010c\u00edst v\u00edce o Cvi\u010den\u00ed na bolav\u00e9 rameno: Jak si pomoci doma\">\u010c\u00edst d\u00e1l<\/a><\/p>\n","protected":false},"author":2,"featured_media":113742,"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":[432,8,320,1956,1395,539,1016,1614],"class_list":["post-23044","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-cviceni-doma","tag-domaci-trenink","tag-fyzioterapie","tag-rameno","tag-rehabilitace","tag-tipy"],"better_featured_image":{"id":113742,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a zdrav\u00ed","caption":"Ilustrace k t\u00e9matu: rameno.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviceni-na-bolave-rameno.png","filesize":1095946,"sizes":{"medium":{"file":"cviceni-na-bolave-rameno-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":92459,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviceni-na-bolave-rameno-300x300.png"},"thumbnail":{"file":"cviceni-na-bolave-rameno-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":28728,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviceni-na-bolave-rameno-150x150.png"},"medium_large":{"file":"cviceni-na-bolave-rameno-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":549015,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviceni-na-bolave-rameno-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":23044,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviceni-na-bolave-rameno.png"},"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=\"Bolesti ramene jsou velmi \u010dast\u00fdm pot\u00ed\u017e\u00edm, kter\u00e9 mohou vzniknout z r\u016fzn\u00fdch d\u016fvod\u016f. M\u016f\u017ee to b\u00fdt d\u016fsledkem fyzick\u00e9 n\u00e1mahy, zran\u011bn\u00ed nebo dokonce sedav\u00e9ho zam\u011bstn\u00e1n\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na cvi\u010den\u00ed, kter\u00e1 mohou pomoci ulevit od bolesti a p\u0159i rehabilitaci ramene. P\u0159edstav\u00edme tak\u00e9 n\u011bkolik u\u017eite\u010dn\u00fdch tip\u016f na cvi\u010den\u00ed, kter\u00e1 si m\u016f\u017eete snadno za\u0159adit do sv\u00e9ho dom\u00e1c\u00edho\" \/>\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,cvi\u010den\u00ed doma,dom\u00e1c\u00ed tr\u00e9nink,fyzioterapie,rameno,rehabilitace,tipy,blog,fitness,zdrav\u00ed\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/cviceni-na-bolave-rameno\/\" \/>\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=\"Cvi\u010den\u00ed na bolav\u00e9 rameno: Jak si pomoci doma | Jan And\u011bl\" \/>\n\t\t<meta property=\"og:description\" content=\"Bolesti ramene jsou velmi \u010dast\u00fdm pot\u00ed\u017e\u00edm, kter\u00e9 mohou vzniknout z r\u016fzn\u00fdch d\u016fvod\u016f. M\u016f\u017ee to b\u00fdt d\u016fsledkem fyzick\u00e9 n\u00e1mahy, zran\u011bn\u00ed nebo dokonce sedav\u00e9ho zam\u011bstn\u00e1n\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na cvi\u010den\u00ed, kter\u00e1 mohou pomoci ulevit od bolesti a p\u0159i rehabilitaci ramene. 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