{"id":15311,"date":"2026-05-12T09:53:41","date_gmt":"2026-05-12T07:53:41","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/krcni-pater-cviky\/"},"modified":"2026-06-27T14:09:43","modified_gmt":"2026-06-27T12:09:43","slug":"krcni-pater-cviky","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/krcni-pater-cviky\/","title":{"rendered":"Cviky na kr\u010dn\u00ed p\u00e1te\u0159: Pos\u00edlen\u00ed a \u00faleva bez bolesti"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-krcni-pater-a-ramena\/\">Kr\u010dn\u00ed p\u00e1te\u0159<\/a> je oblast, kter\u00e1 \u010dasto trp\u00ed r\u016fzn\u00fdmi probl\u00e9my, a\u0165 u\u017e z d\u016fvodu sedav\u00e9ho zam\u011bstn\u00e1n\u00ed, nespr\u00e1vn\u00e9ho dr\u017een\u00ed t\u011bla, nebo stresu. <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-krcni-pater-a-ramena-2\/\">Cvi\u010den\u00ed na kr\u010dn\u00ed p\u00e1te\u0159<\/a> mohou pomoci nejen pos\u00edlit svaly, ale tak\u00e9 p\u0159edej\u00edt bolestem a zlep\u0161it celkovou flexibilitu t\u00e9to \u010d\u00e1sti t\u011bla. V tomto \u010dl\u00e1nku se zam\u011b\u0159\u00edme na n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 lze snadno za\u0159adit do va\u0161\u00ed denn\u00ed rutiny.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n  <li>Z\u00e1kladn\u00ed pokyny pro cvi\u010den\u00ed<\/li>\n  <li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-posileni-krcni-patere\/\">Cviky pro pos\u00edlen\u00ed<\/a> <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-krcni-pater-2\/\">cervical spine<\/a><\/li>\n  <li>Mistakes to avoid<\/li>\n  <li>When to seek a specialist<\/li>\n  <li>FAQ \u2013 frequently asked questions<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Z\u00e1kladn\u00ed pokyny pro cvi\u010den\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159ed t\u00edm, ne\u017e za\u010dnete s jak\u00fdmikoli cviky, je d\u016fle\u017eit\u00e9 br\u00e1t v \u00favahu n\u011bkolik z\u00e1kladn\u00edch pravidel:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n  <li>V\u017edy se rozcvi\u010dte, abyste p\u0159ipravili svaly na z\u00e1t\u011b\u017e.<\/li>\n  <li>Prov\u00e1d\u011bjte cviky pomalu a s kontrolou, abyste p\u0159ede\u0161li zran\u011bn\u00ed.<\/li>\n  <li>Ned\u011blejte cviky, kter\u00e9 vyvol\u00e1vaj\u00ed bolest, a poslouchejte sv\u00e9 t\u011blo.<\/li>\n  <li>Postupn\u011b zvy\u0161ujte intenzitu a po\u010det opakov\u00e1n\u00ed.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Exercises <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-krcni-pater-5\/\">pro pos\u00edlen\u00ed kr\u010dn\u00ed p\u00e1te\u0159e<\/a><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. St\u0159\u00eddav\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-krcni-pater-bolest-hlavy\/\">nakl\u00e1n\u011bn\u00ed hlavy<\/a><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">St\u016fjte vzp\u0159\u00edmen\u011b s nohama na \u0161\u00ed\u0159ku bok\u016f. Pomalu nakl\u00e1n\u011bjte hlavu na stranu, jako byste cht\u011bli ucho p\u0159ibl\u00ed\u017eit k ramenu. Vydr\u017ete 15-30 sekund a pot\u00e9 p\u0159ejd\u011bte na druhou stranu. Opakujte 3-5kr\u00e1t na ka\u017edou stranu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ot\u00e1\u010den\u00ed hlavy<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Posa\u010fte se nebo st\u016fjte vzp\u0159\u00edmen\u011b. Pomalu ot\u00e1\u010dejte hlavu doprava, a\u017e naraz\u00edte na odpor, a pot\u00e9 se vra\u0165te zp\u011bt do v\u00fdchoz\u00ed polohy. Opakujte to na druhou stranu. Cvi\u010dte 5-10 opakov\u00e1n\u00ed na ka\u017edou stranu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Shrben\u00ed rameny<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">St\u016fjte vzp\u0159\u00edmen\u011b a zdvihn\u011bte ramena k u\u0161\u00edm, pak je pomalu sni\u017ete. Opakujte 10-15kr\u00e1t. Tento cvik pom\u016f\u017ee <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-krcni-pater-4\/\">uvolnit nap\u011bt\u00ed v<\/a> oblasti krku a ramen.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Hlava na hru\u010f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Podlo\u017ete si hlavu dlan\u011bmi a pomalu tla\u010dte hlavu dol\u016f sm\u011brem k hrudn\u00edku. Vydr\u017ete 15 sekund. Opakujte 3-5kr\u00e1t.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Mistakes to avoid<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Mezi \u010dast\u00e9 chyby p\u0159i cvi\u010den\u00ed na <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-krcni-pater-6-minut-2\/\">kr\u010dn\u00ed p\u00e1te\u0159 pat\u0159\u00ed<\/a>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n  <li>Rychl\u00e9 pohyby, kter\u00e9 mohou v\u00e9st k zran\u011bn\u00ed.<\/li>\n  <li>Prov\u00e1d\u011bn\u00ed cvi\u010den\u00ed bez dostate\u010dn\u00e9ho rozcvi\u010den\u00ed.<\/li>\n  <li>Nezohledn\u011bn\u00ed bolav\u00e9ho m\u00edsta \u2013 pokud m\u00e1te bolest, rad\u011bji se porad\u00edte s odborn\u00edkem.<\/li>\n  <li>P\u0159et\u011b\u017eov\u00e1n\u00ed zejm\u00e9na v \u00favodn\u00ed f\u00e1zi \u2013 bu\u010fte trp\u011bliv\u00ed a postupujte pomalu.<\/li>\n<\/ul>\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 poci\u0165ujete v\u00fdraznou bolest nebo omezen\u00ed pohybu, je d\u016fle\u017eit\u00e9 vyhledat odborn\u00edka. Tak\u00e9 v p\u0159\u00edpad\u011b, \u017ee cvi\u010den\u00ed nezmi\u0148uj\u00ed bolesti, nebo pokud m\u00e1te pocit, \u017ee va\u0161e postaven\u00ed t\u011bla trvale naru\u0161uje v\u00e1\u0161 ka\u017edodenn\u00ed \u017eivot.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">FAQ \u2013 frequently asked questions<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">How often should I <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-krcni-pater\/\">cvi\u010dit na kr\u010dn\u00ed p\u00e1te\u0159<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Doporu\u010duje se cvi\u010dit alespo\u0148 2-3kr\u00e1t t\u00fddn\u011b pro dosa\u017een\u00ed nejlep\u0161\u00edch v\u00fdsledk\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jsou tyto cviky vhodn\u00e9 pro ka\u017ed\u00e9ho?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u011bt\u0161ina lid\u00ed m\u016f\u017ee tyto cviky prov\u00e1d\u011bt, ale pokud m\u00e1te n\u011bjak\u00e9 zdravotn\u00ed probl\u00e9my, je dobr\u00e9 se poradit s l\u00e9ka\u0159em nebo fyzioterapeutem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak dlouho by m\u011bly cvi\u010den\u00ed trvat?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ka\u017ed\u00e9 cvi\u010den\u00ed m\u016f\u017ee trvat 5-10 minut, ale d\u016fle\u017eit\u00e9 je v\u011bnovat \u010das jak zah\u0159\u00e1t\u00ed, tak i zklidn\u011bn\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu cvi\u010dit s akutn\u00ed bolest\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud c\u00edt\u00edte ostrou bolest, nikdy byste nem\u011bli cvi\u010dit. Je d\u016fle\u017eit\u00e9 nejd\u0159\u00edve probl\u00e9m vy\u0159e\u0161it s profesion\u00e1lem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 dal\u0161\u00ed aktivity mohou podpo\u0159it <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-krcni-pater-6-minut\/\">zdrav\u00ed kr\u010dn\u00ed p\u00e1te\u0159e<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pravideln\u00fd pohyb, jako je ch\u016fze nebo plav\u00e1n\u00ed, m\u016f\u017ee b\u00fdt velmi prosp\u011b\u0161n\u00fd. Zva\u017ete tak\u00e9 <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>, kter\u00fd nab\u00edz\u00ed cvi\u010den\u00ed s vlastn\u00ed vahou pro zlep\u0161en\u00ed celkov\u00e9 kondice.<\/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\/cviky-na-zpevneni-panevniho-dna\/\">Cviky na zpevn\u011bn\u00ed p\u00e1nevn\u00edho dna: Efektivn\u00ed cvi\u010den\u00ed pro ka\u017ed\u00e9ho<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-nohy\/\">Efektivn\u00ed cviky na nohy pro pos\u00edlen\u00ed a tvarov\u00e1n\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-krcni-pater-videa\/\">Cviky na kr\u010dn\u00ed p\u00e1te\u0159: Jak na to efektivn\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-tenisovy-loket\/\">\u00da\u010dinn\u00e9 cviky na tenisov\u00fd loket pro \u00falevu a regeneraci<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Kr\u010dn\u00ed p\u00e1te\u0159 je oblast, kter\u00e1 \u010dasto trp\u00ed r\u016fzn\u00fdmi probl\u00e9my, a\u0165 u\u017e z d\u016fvodu sedav\u00e9ho zam\u011bstn\u00e1n\u00ed, nespr\u00e1vn\u00e9ho dr\u017een\u00ed t\u011bla, nebo stresu. Cvi\u010den\u00ed na kr\u010dn\u00ed p\u00e1te\u0159 mohou pomoci nejen pos\u00edlit svaly, ale tak\u00e9 p\u0159edej\u00edt bolestem a zlep\u0161it celkovou flexibilitu t\u00e9to \u010d\u00e1sti t\u011bla. V tomto \u010dl\u00e1nku se zam\u011b\u0159\u00edme na n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 lze snadno za\u0159adit do va\u0161\u00ed &#8230; <a title=\"Cviky na kr\u010dn\u00ed p\u00e1te\u0159: Pos\u00edlen\u00ed a \u00faleva bez bolesti\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/krcni-pater-cviky\/\" aria-label=\"Read more about Cviky na kr\u010dn\u00ed p\u00e1te\u0159: Pos\u00edlen\u00ed a \u00faleva bez bolesti\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":133033,"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":[379,1507,8,1395,530,1665,676,10],"class_list":["post-15311","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-bolesti-zad","tag-cvicebni-program","tag-cviceni","tag-fyzioterapie","tag-krcni-pater","tag-posileni","tag-prevence","tag-zdravi"],"better_featured_image":{"id":133033,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a fitness","caption":"Ilustrace k t\u00e9matu: kr\u010dn\u00ed p\u00e1te\u0159.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/krcni-pater-cviky.png","filesize":1754817,"sizes":{"medium":{"file":"krcni-pater-cviky-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":127054,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/krcni-pater-cviky-300x300.png"},"thumbnail":{"file":"krcni-pater-cviky-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":34890,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/krcni-pater-cviky-150x150.png"},"medium_large":{"file":"krcni-pater-cviky-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":865186,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/krcni-pater-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":15311,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/krcni-pater-cviky.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=\"Kr\u010dn\u00ed p\u00e1te\u0159 je oblast, kter\u00e1 \u010dasto trp\u00ed r\u016fzn\u00fdmi probl\u00e9my, a\u0165 u\u017e z d\u016fvodu sedav\u00e9ho zam\u011bstn\u00e1n\u00ed, nespr\u00e1vn\u00e9ho dr\u017een\u00ed t\u011bla, nebo stresu. Cvi\u010den\u00ed na kr\u010dn\u00ed p\u00e1te\u0159 mohou pomoci nejen pos\u00edlit svaly, ale tak\u00e9 p\u0159edej\u00edt bolestem a zlep\u0161it celkovou flexibilitu t\u00e9to \u010d\u00e1sti t\u011bla. V tomto \u010dl\u00e1nku se zam\u011b\u0159\u00edme na n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 lze snadno za\u0159adit do va\u0161\u00ed\" \/>\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=\"bolesti zad,cvi\u010debn\u00ed program,cvi\u010den\u00ed,fyzioterapie,kr\u010dn\u00ed p\u00e1te\u0159,pos\u00edlen\u00ed,prevence,zdrav\u00ed,blog,fitness,rehabilitace\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/revolucnicviceni.cz\/en\/krcni-pater-cviky\/\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO Pro (AIOSEO) 4.9.9\" \/>\n\t\t<meta property=\"og:locale\" content=\"en_US\" \/>\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 kr\u010dn\u00ed p\u00e1te\u0159: Pos\u00edlen\u00ed a \u00faleva bez bolesti | Jan And\u011bl\" \/>\n\t\t<meta property=\"og:description\" content=\"Kr\u010dn\u00ed p\u00e1te\u0159 je oblast, kter\u00e1 \u010dasto trp\u00ed r\u016fzn\u00fdmi probl\u00e9my, a\u0165 u\u017e z d\u016fvodu sedav\u00e9ho zam\u011bstn\u00e1n\u00ed, nespr\u00e1vn\u00e9ho dr\u017een\u00ed t\u011bla, nebo stresu. 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