{"id":15360,"date":"2026-05-12T10:51:04","date_gmt":"2026-05-12T08:51:04","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/vyhrezla-plotynka-cviky\/"},"modified":"2026-06-27T14:23:39","modified_gmt":"2026-06-27T12:23:39","slug":"vyhrezla-plotynka-cviky","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/vyhrezla-plotynka-cviky\/","title":{"rendered":"\u00da\u010dinn\u00e9 cviky na vyh\u0159ezlou plot\u00fdnku pro \u00falevu a pos\u00edlen\u00ed"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-vyhrezlou-plotynku\/\">Vyh\u0159ezl\u00e1 plot\u00fdnka<\/a> dok\u00e1\u017ee zp\u016fsobit zna\u010dn\u00e9 pot\u00ed\u017ee a omezen\u00ed v pohybu. Spr\u00e1vn\u00e9 cvi\u010den\u00ed m\u016f\u017ee pomoci zredukovat bolest, pos\u00edlit svaly zad a ulevit od stresu na p\u00e1te\u0159i. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt doma. Sou\u010d\u00e1st\u00ed je i tip na <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>, kter\u00fd m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm dopl\u0148kem va\u0161\u00ed rehabilitace.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>What <a href=\"https:\/\/revolucnicviceni.cz\/en\/vyhrezla-plotynka-cviky-2\/\">je vyh\u0159ezl\u00e1 plot\u00fdnka<\/a>?<\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/jake-cviky-na-vyhrezlou-plotenku\/\">What exercises are<\/a> vhodn\u00e9?<\/li>\n<li>Jak p\u0159istupovat k cvi\u010den\u00ed?<\/li>\n<li>Common mistakes when exercising<\/li>\n<li>Kdy vyhledat specialistu<\/li>\n<li>FAQ \u2013 \u010dast\u00e9 dotazy<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/vyhrezla-plotenka-cviky\/\">Co je vyh\u0159ezl\u00e1<\/a> plot\u00fdnka?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/vyhrezla-plotynka-cviceni\/\">Vyh\u0159ezl\u00e1 plot\u00fdnka nast\u00e1v\u00e1<\/a>, kdy\u017e vnit\u0159n\u00ed \u010d\u00e1st meziobratlov\u00e9 plot\u00e9nky vyjde ven a tla\u010d\u00ed na nervy. D\u016fsledkem m\u016f\u017ee b\u00fdt bolest, necitlivost nebo slabost v nohou. Je d\u016fle\u017eit\u00e9 pracovat na pos\u00edlen\u00ed okoln\u00edch sval\u016f, aby se tlak na p\u00e1te\u0159 sn\u00ed\u017eil.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jak\u00e9 cviky jsou vhodn\u00e9?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00ed\u017ee uv\u00e1d\u00edme n\u011bkolik doporu\u010den\u00fdch cvik\u016f, kter\u00e9 jsou \u0161etrn\u00e9 k p\u00e1te\u0159i a pomohou udr\u017eet va\u0161i s\u00edlu a flexibilitu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. P\u0159edklon s nata\u017een\u00fdmi nohama<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Postavte se rovn\u011b, s nohama na \u0161\u00ed\u0159ku bok\u016f. Pomalu se naklo\u0148te dop\u0159edu a sna\u017ete se dotknout prst\u016f na nohou. Udr\u017eujte kolena m\u00edrn\u011b pokr\u010den\u00e1. Tento cvik pom\u00e1h\u00e1 prot\u00e1hnout svaly zad a uvolnit nap\u011bt\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ko\u010dka\/moucha<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159ejd\u011bte do pozice na v\u0161ech \u010dty\u0159ech. P\u0159i n\u00e1dechu prohn\u011bte z\u00e1da a zvedn\u011bte hlavu. P\u0159i v\u00fddechu zaobl\u00edte z\u00e1da a sklop\u00edte hlavu. Tento cvik pom\u00e1h\u00e1 zv\u00fd\u0161it flexibilitu p\u00e1te\u0159e a zpev\u0148uje b\u0159i\u0161n\u00ed svaly.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Bridge<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Le\u017ete na z\u00e1dech, pokr\u010dte kolena a nohy polo\u017ete na zem. Pomalu zvedn\u011bte p\u00e1nev, dokud nevytvo\u0159\u00edte p\u0159\u00edmku <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-ramena-rehabilitacni\/\">od kolen po ramena<\/a>. Tento cvik posiluje h\u00fd\u017ed\u011b a doln\u00ed \u010d\u00e1st zad.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Torso rotation<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Se\u010fte na podlaze s pokr\u010den\u00fdma nohama. Oto\u010dte trup na jednu stranu a pot\u00e9 na druhou. Tento pohyb pom\u00e1h\u00e1 uvolnit p\u00e1te\u0159 a zpevnit svaly kolem n\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jak p\u0159istupovat k cvi\u010den\u00ed?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dn\u011bte s pomal\u00fdmi a kontrolovan\u00fdmi pohyby. Nep\u0159et\u011b\u017eujte se a v\u011bnujte alespo\u0148 20-30 minut cvi\u010den\u00ed denn\u011b. Pravidelnost je kl\u00ed\u010dem k \u00fasp\u011bchu. Pokud v\u00e1m n\u011bkter\u00fd cvik zp\u016fsobuje bolest, okam\u017eit\u011b p\u0159esta\u0148te.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Common mistakes when exercising<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tyto cviky neprov\u00e1d\u011bjte bez konzultace s odborn\u00edkem, pokud m\u00e1te v\u00e1\u017en\u00e9 pot\u00ed\u017ee.<\/li>\n<li>Neprov\u00e1d\u011bjte cviky s bolest\u00ed \u2013 bolest je sign\u00e1l, \u017ee je n\u011bco \u0161patn\u011b.<\/li>\n<li>P\u0159\u00edli\u0161 rychl\u00e9 tempo \u2013 pohyb by m\u011bl b\u00fdt pomal\u00fd a kontrolovan\u00fd.<\/li>\n<li>Opom\u00edjen\u00ed dechu \u2013 soust\u0159e\u010fte se na pravideln\u00fd a klidn\u00fd dech b\u011bhem cvi\u010den\u00ed.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Kdy vyhledat specialistu?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud poci\u0165ujete intenzivn\u00ed bolest, necitlivost nebo slabost, je d\u016fle\u017eit\u00e9 vyhledat l\u00e9ka\u0159skou pomoc. Odborn\u00edk m\u016f\u017ee poskytnout individu\u00e1ln\u00ed pl\u00e1n cvi\u010den\u00ed, kter\u00fd bude nejvhodn\u011bj\u0161\u00ed pro v\u00e1\u0161 konkr\u00e9tn\u00ed stav.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQ<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Jak dlouho trv\u00e1, ne\u017e se projev\u00ed zlep\u0161en\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ka\u017ed\u00fd reaguje na rehabilitaci jinak. Pravideln\u00fdm cvi\u010den\u00edm m\u016f\u017eete za\u010d\u00edt <a href=\"https:\/\/revolucnicviceni.cz\/en\/karpalni-tunel-cviky\/\">c\u00edtit \u00falevu za<\/a> n\u011bkolik t\u00fddn\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jsou v\u0161echny cviky <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-vyhrezlou-plotynku\/\">pro m\u011b bezpe\u010dn\u00e9<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159ed zah\u00e1jen\u00edm jak\u00e9hokoli programu cvi\u010den\u00ed je dobr\u00e9 konzultovat to s fyzioterapeutem nebo l\u00e9ka\u0159em.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How often should I exercise?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b byste m\u011bli cvi\u010dit alespo\u0148 5x t\u00fddn\u011b, abyste podpo\u0159ili s\u00edlu a flexibilitu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu cvi\u010dit, kdy\u017e m\u00e1m akutn\u00ed bolest?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i akutn\u00ed bolesti je lep\u0161\u00ed se nejprve poradit s odborn\u00edkem ne\u017e cvi\u010dit.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak mohu za\u010d\u00edt cvi\u010dit doma?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dn\u011bte s jednoduch\u00fdmi cviky, kter\u00e9 nevy\u017eaduj\u00ed speci\u00e1ln\u00ed vybaven\u00ed a pokud mo\u017eno si vytvo\u0159te pravideln\u00fd re\u017eim \u010di pl\u00e1n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na z\u00e1v\u011br, pokud hled\u00e1te mo\u017enost, jak za\u010d\u00edt pravideln\u011b <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-hubnuti-2\/\">cvi\u010dit doma a<\/a> z\u00edskat v\u00fdsledky lehce a rychle, doporu\u010duji vyzkou\u0161et <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>. M\u016f\u017ee to b\u00fdt skv\u011bl\u00fd zp\u016fsob, jak za\u010d\u00edt na sv\u00e9 cest\u011b ke zdrav\u011bj\u0161\u00edmu \u017eivotn\u00edmu stylu.<\/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-rozproudeni-lymfy\/\">Lymphatic drainage exercises: How to support your health<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/skolioza-cviky\/\">Cvi\u010den\u00ed a skoli\u00f3za: Jak\u00e9 cviky pomohou?<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-karpalni-tunel\/\">\u00da\u010dinn\u00e9 cviky na karp\u00e1ln\u00ed tunel pro zlep\u0161en\u00ed zdrav\u00ed z\u00e1p\u011bst\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-prostatu\/\">Cviky na prostatu: Zlep\u0161\u00edte sv\u00e9 zdrav\u00ed a pohodl\u00ed<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Vyh\u0159ezl\u00e1 plot\u00fdnka dok\u00e1\u017ee zp\u016fsobit zna\u010dn\u00e9 pot\u00ed\u017ee a omezen\u00ed v pohybu. Spr\u00e1vn\u00e9 cvi\u010den\u00ed m\u016f\u017ee pomoci zredukovat bolest, pos\u00edlit svaly zad a ulevit od stresu na p\u00e1te\u0159i. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt doma. Sou\u010d\u00e1st\u00ed je i tip na cvi\u010debn\u00ed program \u0160estiminutovka na doma, kter\u00fd m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm dopl\u0148kem va\u0161\u00ed rehabilitace. &#8230; <a title=\"\u00da\u010dinn\u00e9 cviky na vyh\u0159ezlou plot\u00fdnku pro \u00falevu a pos\u00edlen\u00ed\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/vyhrezla-plotynka-cviky\/\" aria-label=\"Read more about \u00da\u010dinn\u00e9 cviky na vyh\u0159ezlou plot\u00fdnku pro \u00falevu a pos\u00edlen\u00ed\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":133165,"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":[470,1507,8,1490,1016,1456,11248],"class_list":["post-15360","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-cvicebni-program","tag-cviceni","tag-kondice","tag-rehabilitace","tag-sila","tag-vyhrezla-plotynka"],"better_featured_image":{"id":133165,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a fitness","caption":"Ilustrace k t\u00e9matu: vyh\u0159ezl\u00e1 plot\u00fdnka.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/vyhrezla-plotynka-cviky.png","filesize":985504,"sizes":{"medium":{"file":"vyhrezla-plotynka-cviky-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":72593,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/vyhrezla-plotynka-cviky-300x300.png"},"thumbnail":{"file":"vyhrezla-plotynka-cviky-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":23046,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/vyhrezla-plotynka-cviky-150x150.png"},"medium_large":{"file":"vyhrezla-plotynka-cviky-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":432805,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/vyhrezla-plotynka-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":15360,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/vyhrezla-plotynka-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=\"Vyh\u0159ezl\u00e1 plot\u00fdnka dok\u00e1\u017ee zp\u016fsobit zna\u010dn\u00e9 pot\u00ed\u017ee a omezen\u00ed v pohybu. Spr\u00e1vn\u00e9 cvi\u010den\u00ed m\u016f\u017ee pomoci zredukovat bolest, pos\u00edlit svaly zad a ulevit od stresu na p\u00e1te\u0159i. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt doma. 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