{"id":139783,"date":"2026-05-15T21:20:09","date_gmt":"2026-05-15T19:20:09","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/bolest-zad-ustrel-houser-cviky-2\/"},"modified":"2026-07-05T06:23:24","modified_gmt":"2026-07-05T04:23:24","slug":"bolest-zad-ustrel-houser-cviky-2","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/bolest-zad-ustrel-houser-cviky-2\/","title":{"rendered":"Jak zvl\u00e1dnout bolest zad: cviky a tipy na \u00fast\u0159el"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/bolest-zad-v-krizi-2\/\">Bolest zad je<\/a> \u010dast\u00fdm probl\u00e9mem, kter\u00fd m\u016f\u017ee postihnout ka\u017ed\u00e9ho z n\u00e1s. \u010casto se vyskytuje jako \u00fast\u0159el, co\u017e je akutn\u00ed bolest, kter\u00e1 m\u016f\u017ee znemo\u017enit b\u011b\u017en\u00e9 \u010dinnosti. V tomto \u010dl\u00e1nku se zam\u011b\u0159\u00edme na efektivn\u00ed cviky, kter\u00e9 mohou p\u0159isp\u011bt k \u00falev\u011b od bolesti, a tak\u00e9 na d\u016fle\u017eit\u00e9 tipy, jak spr\u00e1vn\u011b pe\u010dovat o sv\u016fj pohybov\u00fd apar\u00e1t.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pochopen\u00ed p\u0159\u00ed\u010din <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolest-zad-v-krizi-3\/\">bolesti zad<\/a><\/li><li>Efektivn\u00ed cvi\u010den\u00ed a protahov\u00e1n\u00ed<\/li><li>Praktick\u00e9 tipy pro zm\u00edrn\u011bn\u00ed bolesti<\/li><li>When to seek a specialist<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Pochopen\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-bolest-zad-2\/\">p\u0159\u00ed\u010din bolesti zad<\/a><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/bolest-zad-ustrel-houser-cviky\/\">Bolest zad<\/a> m\u016f\u017ee m\u00edt r\u016fzn\u00e9 p\u0159\u00ed\u010diny, od svalov\u00e9ho nap\u011bt\u00ed a\u017e po probl\u00e9my s diskem. U lid\u00ed, kte\u0159\u00ed maj\u00ed sedav\u00e9 zam\u011bstn\u00e1n\u00ed nebo se v\u011bnuj\u00ed jednostrann\u00e9 aktivit\u011b, je \u010dasto p\u0159ekro\u010den limit silov\u00fdch a pohybov\u00fdch schopnost\u00ed. D\u016fle\u017eit\u00e9 je tak\u00e9 zm\u00ednit, \u017ee stres m\u016f\u017ee hr\u00e1t v\u00fdznamnou roli v nap\u011bt\u00ed sval\u016f a celkov\u00e9m pocitu bolesti.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Efektivn\u00ed cvi\u010den\u00ed a protahov\u00e1n\u00ed<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. P\u0159edklony a tr\u00e9nink flexibility<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Stoupn\u011bte si rovn\u011b, pot\u00e9 se pomalu p\u0159edkl\u00e1n\u011bjte a dot\u00fdkejte se \u0161pi\u010dek nohou. Dr\u017ete pozici 10\u201320 sekund a opakujte n\u011bkolikr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ko\u010di\u010d\u00ed h\u0159bet<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Na v\u0161ech \u010dty\u0159ech se zadn\u00ed \u010d\u00e1st\u00ed h\u0159betu obr\u00e1t\u00edte sm\u011brem k podlaze, a pot\u00e9 se zak\u0159iv\u00edte nahoru. Opakujte 10\u201315kr\u00e1t pro uvoln\u011bn\u00ed p\u00e1te\u0159e.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Most<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da s pokr\u010den\u00fdmi nohama a zvedn\u011bte p\u00e1nev, abyste vytvo\u0159ili most. Dr\u017ete tuto pozici n\u011bkolik sekund a pomalu se vra\u0165te zp\u011bt. Opakujte 10kr\u00e1t.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Praktick\u00e9 tipy pro zm\u00edrn\u011bn\u00ed bolesti<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">N\u011bkter\u00e9 jednoduch\u00e9 \u00fapravy \u017eivotn\u00edho stylu mohou v\u00fdznamn\u011b p\u0159isp\u011bt k \u00falev\u011b od bolesti:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>P\u0159es den si d\u011blejte p\u0159est\u00e1vky, pokud mus\u00edte sed\u011bt dlouho v jedn\u00e9 pozici.<\/li><li>Ujist\u011bte se, \u017ee v\u00e1\u0161 pracovn\u00ed st\u016fl je ergonomicky spr\u00e1vn\u011b nastaven.<\/li><li>Inkorporujte do sv\u00e9ho dne m\u00edrn\u00e9 cvi\u010den\u00ed, jako je ch\u016fze nebo protahov\u00e1n\u00ed.<\/li><li>Zva\u017ete pou\u017eit\u00ed tepla nebo ledu na posti\u017een\u00e9 oblasti zad.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Nav\u00edc, pro podporu pohybov\u00e9ho apar\u00e1tu, m\u016f\u017ee b\u00fdt u\u017eite\u010dn\u00e9 zohlednit <a href=\"https:\/\/revolucnicviceni.cz\/en\/kloubni-vyziva\/\">EL-EL\u00c1STICO joint nutrition<\/a>. Tato v\u00fd\u017eiva m\u016f\u017ee p\u0159isp\u011bt k omezen\u00ed bolestivosti, zrychlen\u00ed regenerace a obnov\u011b po\u0161kozen\u00fdch tk\u00e1n\u00ed, co\u017e zajist\u00ed lep\u0161\u00ed komfort b\u011bhem cvi\u010den\u00ed a ka\u017edodenn\u00edch aktivit.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">When to seek a specialist<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud bolest p\u0159etrv\u00e1v\u00e1 d\u00e9le ne\u017e n\u011bkolik t\u00fddn\u016f nebo je doprov\u00e1zena dal\u0161\u00edmi p\u0159\u00edznaky, jako je necitlivost nebo slabost v kon\u010detin\u00e1ch, je d\u016fle\u017eit\u00e9 vyhledat odbornou pomoc. L\u00e9ka\u0159 nebo fyzioterapeut v\u00e1m mohou poskytnout p\u0159esnou diagn\u00f3zu a navrhnout vhodn\u00fd l\u00e9\u010debn\u00fd pl\u00e1n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Common mistakes and errors<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Ignorov\u00e1n\u00ed bolesti<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Neignorujte bolest a nesna\u017ete se ji p\u0159ehl\u00ed\u017eet. V\u010dasn\u00fd z\u00e1sah m\u016f\u017ee zabr\u00e1nit dal\u0161\u00edmu po\u0161kozen\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Nespr\u00e1vn\u00e9 cvi\u010den\u00ed<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nespr\u00e1vn\u00e1 technika cvi\u010den\u00ed m\u016f\u017ee situaci zhor\u0161it. Pokud nev\u00edte, jak spr\u00e1vn\u011b cvi\u010dit, zva\u017ete pomoc odborn\u00edka.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Sp\u011bch do n\u00e1ro\u010dn\u00fdch cvi\u010den\u00ed<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010d\u00edn\u00e1n\u00ed s t\u011b\u017ek\u00fdmi nebo slo\u017eit\u00fdmi cviky <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-bolest-zad\/\">p\u0159i bolestech zad<\/a> m\u016f\u017ee b\u00fdt \u0161kodliv\u00e9. D\u016fle\u017eit\u00e9 je postupovat pomalu a opatrn\u011b.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQ<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Jak rozpoznat \u00fast\u0159el zad?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u00dast\u0159el je n\u00e1hl\u00e1, intenzivn\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/bolest-zad-v-bederni-oblasti-2\/\">bolest v oblasti zad<\/a>, \u010dasto spojen\u00e1 s neschopnost\u00ed se pohybovat nebo zkroucen\u00ed t\u011bla.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak omezit <a href=\"https:\/\/revolucnicviceni.cz\/en\/bolest-zad-pri-sezeni\/\">bolest zad p\u0159i sezen\u00ed<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pou\u017e\u00edv\u00e1n\u00ed ergonomick\u00e9ho k\u0159esla, pravideln\u00e1 p\u0159est\u00e1vka na prota\u017een\u00ed a zm\u011bna polohy <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolest-zad-4\/\">pomohou zm\u00edrnit bolest<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jsou v\u0161echny cviky vhodn\u00e9 pro <a href=\"https:\/\/revolucnicviceni.cz\/en\/bolest-zad-v-bederni-oblasti\/\">bolest zad<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ne v\u0161echny cviky jsou vhodn\u00e9. Je d\u016fle\u017eit\u00e9 vyb\u00edrat si t\u011bch, kter\u00e9 jsou \u0161etrn\u00e9 a nevyv\u00edjej\u00ed zbyte\u010dn\u00fd tlak na p\u00e1te\u0159.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kdy se obr\u00e1tit na l\u00e9ka\u0159e?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud bolest trv\u00e1 d\u00e9le ne\u017e dva t\u00fddny, je intenzivn\u00ed a br\u00e1n\u00ed b\u011b\u017en\u00fdm \u010dinnostem, je nutn\u00e9 nav\u0161t\u00edvit specialistu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00fd je nejlep\u0161\u00ed zp\u016fsob, jak se <a href=\"https:\/\/revolucnicviceni.cz\/en\/co-na-bolest-zad-v-krizi\/\">vyhnout bolesti zad<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pravideln\u00fdm pohybem, udr\u017eov\u00e1n\u00edm spr\u00e1vn\u00e9 postavy a dodr\u017eov\u00e1n\u00edm ergonomick\u00fdch z\u00e1sad v pracovn\u00edm prost\u0159ed\u00ed m\u016f\u017eete minimalizovat riziko bolesti zad.<\/p>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Author:<\/strong> Jan Angel<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em><\/em><\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\">Related articles<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/ustrel-zad\/\">\u00dast\u0159el zad: co to je a jak se s n\u00edm vypo\u0159\u00e1dat<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/ustrely-v-krizi\/\">\u00dast\u0159ely v k\u0159\u00ed\u017ei: Jak je rozpoznat a co s nimi d\u011blat<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/ustrel-patere\/\">\u00dast\u0159el p\u00e1te\u0159e: Jak ho rozpoznat a co s n\u00edm d\u011blat<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/ustrel-v-bederni-pateri\/\">\u00dast\u0159el v bedern\u00ed p\u00e1te\u0159i: P\u0159\u00edznaky, prevence a l\u00e9\u010dba<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Bolest zad je \u010dast\u00fdm probl\u00e9mem, kter\u00fd m\u016f\u017ee postihnout ka\u017ed\u00e9ho z n\u00e1s. \u010casto se vyskytuje jako \u00fast\u0159el, co\u017e je akutn\u00ed bolest, kter\u00e1 m\u016f\u017ee znemo\u017enit b\u011b\u017en\u00e9 \u010dinnosti. V tomto \u010dl\u00e1nku se zam\u011b\u0159\u00edme na efektivn\u00ed cviky, kter\u00e9 mohou p\u0159isp\u011bt k \u00falev\u011b od bolesti, a tak\u00e9 na d\u016fle\u017eit\u00e9 tipy, jak spr\u00e1vn\u011b pe\u010dovat o sv\u016fj pohybov\u00fd apar\u00e1t. Pochopen\u00ed p\u0159\u00ed\u010din bolesti &#8230; <a title=\"Jak zvl\u00e1dnout bolest zad: cviky a tipy na \u00fast\u0159el\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/bolest-zad-ustrel-houser-cviky-2\/\" aria-label=\"Read more about Jak zvl\u00e1dnout bolest zad: cviky a tipy na \u00fast\u0159el\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":141684,"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":[2,1097,258,1802,8747,308],"tags":[470,8,888,638,1396,1016,11658,11135],"class_list":["post-139783","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-bolest","category-cviceni","category-fitness","category-pohybovy-aparat","category-zdravi","tag-bolest-zad","tag-cviceni","tag-cviky","tag-kloubni-vyziva","tag-pohybovy-aparat","tag-rehabilitace","tag-ustrel","tag-zdravy-pohyb"],"better_featured_image":{"id":141684,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a pohyb","caption":"Ilustrace k t\u00e9matu: bolest zad.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/bolest-zad-ustrel-houser-cviky-2.webp","filesize":47182,"sizes":{"medium":{"file":"bolest-zad-ustrel-houser-cviky-2-300x300.webp","width":300,"height":300,"mime-type":"image\/webp","filesize":5704,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/bolest-zad-ustrel-houser-cviky-2-300x300.webp"},"thumbnail":{"file":"bolest-zad-ustrel-houser-cviky-2-150x150.webp","width":150,"height":150,"mime-type":"image\/webp","filesize":2536,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/bolest-zad-ustrel-houser-cviky-2-150x150.webp"},"medium_large":{"file":"bolest-zad-ustrel-houser-cviky-2-768x768.webp","width":768,"height":768,"mime-type":"image\/webp","filesize":17878,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/bolest-zad-ustrel-houser-cviky-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":139783,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/bolest-zad-ustrel-houser-cviky-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 zad je \u010dast\u00fdm probl\u00e9mem, kter\u00fd m\u016f\u017ee postihnout ka\u017ed\u00e9ho z n\u00e1s. \u010casto se vyskytuje jako \u00fast\u0159el, co\u017e je akutn\u00ed bolest, kter\u00e1 m\u016f\u017ee znemo\u017enit b\u011b\u017en\u00e9 \u010dinnosti. V tomto \u010dl\u00e1nku se zam\u011b\u0159\u00edme na efektivn\u00ed cviky, kter\u00e9 mohou p\u0159isp\u011bt k \u00falev\u011b od bolesti, a tak\u00e9 na d\u016fle\u017eit\u00e9 tipy, jak spr\u00e1vn\u011b pe\u010dovat o sv\u016fj pohybov\u00fd apar\u00e1t. 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