{"id":25560,"date":"2026-05-02T18:08:55","date_gmt":"2026-05-02T16:08:55","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/protahovaci-cviky-na-zkracene-svaly\/"},"modified":"2026-06-29T15:04:52","modified_gmt":"2026-06-29T13:04:52","slug":"protahovaci-cviky-na-zkracene-svaly","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/protahovaci-cviky-na-zkracene-svaly\/","title":{"rendered":"Protahovac\u00ed cviky na zkr\u00e1cen\u00e9 svaly pro lep\u0161\u00ed pohyblivost"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/protahovaci-cviky-na-bederni-pater\/\">Protahovac\u00ed cviky<\/a> jsou kl\u00ed\u010dov\u00e9 pro udr\u017een\u00ed spr\u00e1vn\u00e9 d\u00e9lky sval\u016f a prevenci bolesti, kter\u00e1 m\u016f\u017ee vzniknout z jejich zkr\u00e1cen\u00ed. Zkr\u00e1cen\u00e9 svaly mohou ovlivnit na\u0161i pohyblivost a celkovou kvalitu \u017eivota. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na <a href=\"https:\/\/revolucnicviceni.cz\/protahovaci-cviky-na-nohy\/\">\u00fa\u010dinn\u00e9 protahovac\u00ed cviky<\/a>, kter\u00e9 pomohou uvolnit nap\u011bt\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/cviky-pro-bederni-pater\/\">a zlep\u0161it flexibilitu<\/a>. Hledejte praktick\u00e9 tipy, kter\u00e9 m\u016f\u017eete lehce za\u0159adit do sv\u00e9ho denn\u00edho re\u017eimu.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Co jsou zkr\u00e1cen\u00e9 svaly a jak je poznat.<\/li><li>Pro\u010d je d\u016fle\u017eit\u00e9 protahov\u00e1n\u00ed.<\/li><li>Kter\u00e9 cviky za\u0159adit do ka\u017edodenn\u00ed rutiny.<\/li><li>Jak spr\u00e1vn\u011b protahovat, aby nedo\u0161lo k \u00farazu.<\/li><li>Chyby, kter\u00fdm se vyhnout p\u0159i protahov\u00e1n\u00ed.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Co jsou zkr\u00e1cen\u00e9 svaly a jak je poznat<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Zkr\u00e1cen\u00e9 svaly jsou ty, kter\u00e9 ztratil svou p\u0159irozenou d\u00e9lku, \u010dasto vlivem \u0161patn\u00e9 postury, dlouhodob\u00e9ho sezen\u00ed nebo nedostatku pohybu. Typick\u00e9 p\u0159\u00edznaky zahrnuj\u00ed ztuhlost, omezen\u00fd rozsah pohybu a \u010dast\u00e9 bolesti. Obzvl\u00e1\u0161\u0165 \u010dast\u00e9 jsou zkr\u00e1cen\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/bolest-zad-cviky\/\">svaly v oblasti \u0161\u00edje, zad<\/a> a nohou.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pro\u010d je d\u016fle\u017eit\u00e9 protahov\u00e1n\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Protahov\u00e1n\u00ed pom\u00e1h\u00e1 obnovit d\u00e9lku sval\u016f, zlep\u0161uje prokrven\u00ed a podporuje regeneraci. Kdy\u017e se pravideln\u011b protahujeme, zvy\u0161ujeme flexibilitu, co\u017e vede k prevenci zran\u011bn\u00ed a bolest\u00ed. M\u016f\u017eete si tak\u00e9 v\u0161imnout, \u017ee se budete c\u00edtit energi\u010dt\u011bj\u0161\u00ed a uvoln\u011bn\u011bj\u0161\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kter\u00e9 cviky za\u0159adit do ka\u017edodenn\u00ed rutiny<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Existuje mnoho cvik\u016f, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9 denn\u00ed rutiny. Zde jsou n\u011bkter\u00e9 z nich:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Hlubok\u00fd p\u0159edklon<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">St\u016fjte s nohama na \u0161\u00ed\u0159ku bok\u016f, pokr\u010dte kolena a p\u0159edklon\u00edte <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolest-bederni-patere-4\/\">se s rovnou p\u00e1te\u0159\u00ed<\/a>. Udr\u017eujte v\u00e1hu na pat\u00e1ch a pokuste se dos\u00e1hnout na zem. Dr\u017ete pozici 20\u201330 sekund.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Protahov\u00e1n\u00ed hamstring\u016f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Posa\u010fte se na zem, prot\u00e1hn\u011bte jednu nohu, druhou nohu pokr\u010dte a p\u0159it\u00e1hn\u011bte si ji k sob\u011b. Sna\u017ete se dos\u00e1hnout na prota\u017eenou nohu. Dr\u017ete pozici 20\u201330 sekund a vym\u011b\u0148te nohy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolesti-zad-v-krizi-3\/\">Protahov\u00e1n\u00ed zad<\/a><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolava-zada-doma-2\/\">si na z\u00e1da, p\u0159it\u00e1hn\u011bte<\/a> kolena k hrudn\u00edku a jemn\u011b se houpejte ze strany na stranu. T\u00edmto zp\u016fsobem uvoln\u00edte nap\u011bt\u00ed ve spodn\u00ed \u010d\u00e1sti zad.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Ot\u00e1\u010den\u00ed v sedu<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Posa\u010fte se na zem, pokr\u010dte jednu nohu a druhou nohu polo\u017ete p\u0159es pokr\u010denou. Sna\u017ete se ot\u00e1\u010det sm\u011brem k pokr\u010den\u00e9 noze, abyste prot\u00e1hli <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolest-zad-2\/\">z\u00e1dov\u00e9 svaly<\/a>. Dr\u017ete pozici 20\u201330 sekund a vym\u011b\u0148te strany.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jak spr\u00e1vn\u011b protahovat, aby nedo\u0161lo k \u00farazu<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">1. Nikdy neprotahujte na bolest. Cvi\u010dte do m\u00edrn\u00e9ho nap\u011bt\u00ed, nikoli do bolesti. <br \/>2. P\u0159ed protahov\u00e1n\u00edm se v\u017edy zah\u0159ejte, nap\u0159\u00edklad n\u011bkolik minut lehk\u00fdm kardio cvi\u010den\u00edm.<br \/>3. Udr\u017eujte protahov\u00e1n\u00ed dynamick\u00e9 a m\u011bkk\u00e9, vyh\u00fdbejte se prudk\u00fdm pohyb\u016fm.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby p\u0159i protahov\u00e1n\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">1. Nezohledn\u011bn\u00ed t\u011blesn\u00e9ho vn\u00edm\u00e1n\u00ed. Pokud se c\u00edt\u00edte unaveni, je lep\u0161\u00ed protahovat m\u00e9n\u011b intenzivn\u011b nebo vynechat.<\/p>\n\n\n\n<br \/>\n\n\n\n<p class=\"wp-block-paragraph\">2. Nedostate\u010dn\u00e9 zah\u0159\u00e1t\u00ed t\u011bla. Bez zah\u0159\u00e1t\u00ed je zv\u00fd\u0161en\u00e9 riziko zran\u011bn\u00ed.<br \/>3. P\u0159\u00edli\u0161 kr\u00e1tk\u00e9 protahovac\u00ed sezen\u00ed. Doporu\u010duje se alespo\u0148 20-30 sekund na jednotliv\u00e9 cviky.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kdy \u0159e\u0161it odborn\u00edka<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud m\u00e1te chronick\u00e9 bolesti a zran\u011bn\u00ed, je v\u017edy dobr\u00e9 se poradit s odborn\u00edkem, jako je fyzioterapeut. Oni v\u00e1m mohou pomoci identifikovat zkr\u00e1cen\u00e9 svaly a navrhnout specifick\u00fd tr\u00e9ninkov\u00fd pl\u00e1n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u010casto kladen\u00e9 ot\u00e1zky<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Jak \u010dasto bych m\u011bl protahovat?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b ka\u017ed\u00fd den, zejm\u00e9na po fyzick\u00e9 aktivit\u011b nebo sedav\u00e9m zam\u011bstn\u00e1n\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak dlouho by m\u011bly protahovac\u00ed cviky trvat?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ka\u017ed\u00e9 protahov\u00e1n\u00ed by m\u011blo trvat minim\u00e1ln\u011b 20-30 sekund.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu protahovat i v pr\u00e1ci?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, je to velmi u\u017eite\u010dn\u00e9. Kr\u00e1tk\u00e9 protahovac\u00ed pauzy b\u011bhem dne v\u00e1m mohou v\u00fdrazn\u011b pomoci.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Co m\u00e1m d\u011blat, pokud c\u00edt\u00edm bolest?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud bolest p\u0159etrv\u00e1v\u00e1, je lep\u0161\u00ed se poradit s l\u00e9ka\u0159em.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">M\u016f\u017ee mi zm\u011bnit postavu protahov\u00e1n\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Protahov\u00e1n\u00ed samo o sob\u011b nezm\u016f\u017ee zm\u011bnit postavu, ale m\u016f\u017ee zlep\u0161it celkovou pohyblivost a zdrav\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na z\u00e1v\u011br, za\u0159azen\u00ed protahovac\u00edch cvik\u016f do va\u0161\u00ed rutiny m\u016f\u017ee m\u00edt velmi pozitivn\u00ed dopad na va\u0161e zdrav\u00ed a pohyblivost. Pokud hled\u00e1te zp\u016fsob, jak efektivn\u011b cvi\u010dit doma, zva\u017ete <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">cvi\u010debn\u00ed program \u0160estiminutovka na doma<\/a>, kter\u00fd se skv\u011ble hod\u00ed pro za\u010d\u00e1te\u010dn\u00edky a pom\u016f\u017ee v\u00e1m vytvo\u0159it pravideln\u00fd cvi\u010debn\u00ed re\u017eim.<\/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-pri-bolestech-bederni-patere\/\">Cviky p\u0159i bolestech bedern\u00ed p\u00e1te\u0159e: \u00daleva a prevence<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolest-kostrce\/\">Cviky na bolest kostr\u010de: \u00da\u010dinn\u00e9 tipy pro \u00falevu a pohyb<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/kruhovy-trenink-cviky\/\">Kruhov\u00fd tr\u00e9nink: Efektivn\u00ed cviky pro ka\u017ed\u00fd den<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bolava-zada-v-krizi\/\">Cviky na bolav\u00e1 z\u00e1da v k\u0159\u00ed\u017ei: Jak si ulevit a pos\u00edlit t\u011blo<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bederni-pater-youtube\/\">Cviky na bedern\u00ed p\u00e1te\u0159: Jak na to s YouTube<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-si-klouby\/\">Cviky na pos\u00edlen\u00ed kloub\u016f: Praktick\u00e9 tipy pro ka\u017ed\u00e9ho<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Protahovac\u00ed cviky jsou kl\u00ed\u010dov\u00e9 pro udr\u017een\u00ed spr\u00e1vn\u00e9 d\u00e9lky sval\u016f a prevenci bolesti, kter\u00e1 m\u016f\u017ee vzniknout z jejich zkr\u00e1cen\u00ed. Zkr\u00e1cen\u00e9 svaly mohou ovlivnit na\u0161i pohyblivost a celkovou kvalitu \u017eivota. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na \u00fa\u010dinn\u00e9 protahovac\u00ed cviky, kter\u00e9 pomohou uvolnit nap\u011bt\u00ed a zlep\u0161it flexibilitu. Hledejte praktick\u00e9 tipy, kter\u00e9 m\u016f\u017eete lehce za\u0159adit do sv\u00e9ho denn\u00edho re\u017eimu. &#8230; <a title=\"Protahovac\u00ed cviky na zkr\u00e1cen\u00e9 svaly pro lep\u0161\u00ed pohyblivost\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/protahovaci-cviky-na-zkracene-svaly\/\" aria-label=\"\u010c\u00edst v\u00edce o Protahovac\u00ed cviky na zkr\u00e1cen\u00e9 svaly pro lep\u0161\u00ed pohyblivost\">\u010c\u00edst d\u00e1l<\/a><\/p>\n","protected":false},"author":2,"featured_media":107935,"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":[2,258,1802,8747,308],"tags":[888,297,394,1490,203,1394,1016,16,10],"class_list":["post-25560","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-pohybovy-aparat","category-zdravi","tag-cviky","tag-domaci-cviceni","tag-fitness","tag-kondice","tag-pohyb","tag-protahovani","tag-rehabilitace","tag-svaly","tag-zdravi"],"better_featured_image":{"id":107935,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Fitness a zdrav\u00ed","caption":"Ilustrace k t\u00e9matu: protahov\u00e1n\u00ed.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/protahovaci-cviky-na-zkracene-svaly.png","filesize":1148490,"sizes":{"medium":{"file":"protahovaci-cviky-na-zkracene-svaly-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":82101,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/protahovaci-cviky-na-zkracene-svaly-300x300.png"},"thumbnail":{"file":"protahovaci-cviky-na-zkracene-svaly-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":25694,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/protahovaci-cviky-na-zkracene-svaly-150x150.png"},"medium_large":{"file":"protahovaci-cviky-na-zkracene-svaly-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":522863,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/protahovaci-cviky-na-zkracene-svaly-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":25560,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/protahovaci-cviky-na-zkracene-svaly.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=\"Protahovac\u00ed cviky jsou kl\u00ed\u010dov\u00e9 pro udr\u017een\u00ed spr\u00e1vn\u00e9 d\u00e9lky sval\u016f a prevenci bolesti, kter\u00e1 m\u016f\u017ee vzniknout z jejich zkr\u00e1cen\u00ed. Zkr\u00e1cen\u00e9 svaly mohou ovlivnit na\u0161i pohyblivost a celkovou kvalitu \u017eivota. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na \u00fa\u010dinn\u00e9 protahovac\u00ed cviky, kter\u00e9 pomohou uvolnit nap\u011bt\u00ed a zlep\u0161it flexibilitu. 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