{"id":15426,"date":"2026-05-12T11:51:17","date_gmt":"2026-05-12T09:51:17","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/protahovaci-cviky-na-zada\/"},"modified":"2026-06-27T14:50:59","modified_gmt":"2026-06-27T12:50:59","slug":"protahovaci-cviky-na-zada","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/protahovaci-cviky-na-zada\/","title":{"rendered":"Protahovac\u00ed cviky na z\u00e1da pro ka\u017ed\u00e9ho"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Protahovac\u00ed cviky na <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-zada-5\/\">z\u00e1da jsou kl\u00ed\u010dem<\/a> k udr\u017een\u00ed zdrav\u00e9ho a siln\u00e9ho t\u011bla. A\u0165 u\u017e jste sportovec nebo sedav\u00fd pracovn\u00edk, pravideln\u00e9 protahov\u00e1n\u00ed pom\u00e1h\u00e1 uvolnit nap\u011bt\u00ed a zlep\u0161it flexibilitu. Tento \u010dl\u00e1nek p\u0159in\u00e1\u0161\u00ed n\u011bkolik efektivn\u00edch cvik\u016f a tip\u016f, jak spr\u00e1vn\u011b <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-zada-3\/\">protahovat z\u00e1da<\/a>, abyste p\u0159ede\u0161li bolestem a zran\u011bn\u00edm.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u00fdznam protahov\u00e1n\u00ed zad<\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/nejlepsi-cviky-na-zada\/\">Best exercises<\/a> na prota\u017een\u00ed<\/li>\n<li>Doporu\u010den\u00e9 postupy<\/li>\n<li>\u010cast\u00e9 chyby p\u0159i protahov\u00e1n\u00ed<\/li>\n<li>When to seek a specialist<\/li>\n<li>FAQ<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">V\u00fdznam protahov\u00e1n\u00ed zad<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pravideln\u00e9 protahov\u00e1n\u00ed zad m\u00e1 n\u011bkolik v\u00fdhod. Pom\u00e1h\u00e1 zlep\u0161it prokrven\u00ed, uvol\u0148uje ztuhl\u00e9 svaly a zvy\u0161uje flexibilitu. Krom\u011b toho m\u016f\u017ee pomoci p\u0159i prevenci bolest\u00ed vznikl\u00fdch dlouh\u00fdm sezen\u00edm nebo nespr\u00e1vn\u00fdm postaven\u00edm t\u011bla. Je d\u016fle\u017eit\u00e9 v\u011bnovat tohoto aspektu dostate\u010dnou pozornost, zvl\u00e1\u0161t\u011b pokud se c\u00edt\u00edte unaveni nebo ztuhl\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/nejlepsi-cviky-na-bricho-doma\/\">The best exercises for<\/a> stretching<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Ko\u010di\u010d\u00ed h\u0159bet<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Na v\u0161ech \u010dty\u0159ech, p\u0159i n\u00e1dechu prohn\u011bte <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-zada-a-bricho\/\">z\u00e1da, p\u0159i v\u00fddechu<\/a> zakulatte. Opakujte 10kr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Pozice d\u00edt\u011bte<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Posa\u010fte se na paty, s p\u0159edklon\u011bn\u00edm se nat\u00e1hn\u011bte dop\u0159edu. Udr\u017eujte tuto pozici 30 sekund.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Z\u00e1klon vsed\u011b<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V sed\u011b, s rovn\u00fdmi z\u00e1dy, zvedn\u011bte ruce nad hlavu a zaklo\u0148te se. Dr\u017ete 20 sekund.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Torso rotation<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V sed\u011b s nohama na zemi, ot\u00e1\u010dejte t\u011blo doprava a doleva. Opakujte 5kr\u00e1t na ka\u017edou stranu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Doporu\u010den\u00e9 postupy<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i protahov\u00e1n\u00ed zad dbejte na spr\u00e1vn\u00e9 proveden\u00ed cvik\u016f. K tomu pat\u0159\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pomalu a plynule prov\u00e1d\u011bt pohyby.<\/li>\n<li>Nebrat si p\u0159\u00edli\u0161 velk\u00e9 z\u00e1t\u011b\u017ee, za\u010dn\u011bte s men\u0161\u00edmi rozsahy pohybu.<\/li>\n<li>Udr\u017eujte pravideln\u00fd dech.<\/li>\n<li>Nikdy se nedosta\u0148te do bolestiv\u00e9 polohy.<\/li>\n<\/ul>\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\">Mnoz\u00ed z n\u00e1s si nev\u011bnuj\u00ed dostate\u010dnou pozornost, co\u017e m\u016f\u017ee v\u00e9st k chyb\u00e1m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159\u00edli\u0161 rychl\u00e9 proveden\u00ed cvik\u016f.<\/li>\n<li>Protahov\u00e1n\u00ed za bolest\u00ed, m\u00edsto do pohodln\u00e9ho rozsahu.<\/li>\n<li>P\u0159eskakov\u00e1n\u00ed zah\u0159\u00edv\u00e1n\u00ed p\u0159ed protahov\u00e1n\u00edm.<\/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 silnou bolest, kter\u00e1 neodezn\u00edv\u00e1, nebo pokud m\u00e1te chronick\u00e9 pot\u00ed\u017ee se z\u00e1dy, je dobr\u00e9 vyhledat pomoc odborn\u00edka. R\u016fzn\u00ed terapeuti v\u00e1m mohou nab\u00eddnout individu\u00e1ln\u00ed poradenstv\u00ed a cvi\u010den\u00ed p\u0159izp\u016fsoben\u00e1 va\u0161im pot\u0159eb\u00e1m.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQ<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Jak \u010dasto bych m\u011bl\/a protahovat z\u00e1da?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Doporu\u010duje se protahovat alespo\u0148 3x t\u00fddn\u011b, ide\u00e1ln\u011b ka\u017ed\u00fd den.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">M\u016f\u017ee protahov\u00e1n\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/bolest-zad-2\/\">help with back pain<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pravideln\u00e9 protahov\u00e1n\u00ed m\u016f\u017ee zm\u00edrnit nap\u011bt\u00ed a bolest, ale nezapom\u00ednejte konzultovat s odborn\u00edkem pokud bolest p\u0159etrv\u00e1v\u00e1.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How long does it take before I see results?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pravideln\u00fdm cvi\u010den\u00edm a protahov\u00e1n\u00edm m\u016f\u017eete zaznamenat zlep\u0161en\u00ed flexibility a sn\u00ed\u017een\u00ed bolesti v \u0159\u00e1du n\u011bkolika t\u00fddn\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Je nutn\u00e9 se p\u0159ed protahov\u00e1n\u00edm zah\u0159\u00e1t?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, zah\u0159\u00e1t\u00ed je d\u016fle\u017eit\u00e9, aby se p\u0159ede\u0161lo zran\u011bn\u00ed a svalov\u00fdm k\u0159e\u010d\u00edm.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu prov\u00e1d\u011bt protahovac\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-zada-v-tehotenstvi\/\">cviky kdykoliv b\u011bhem<\/a> dne?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, protahovac\u00ed cviky lze prov\u00e1d\u011bt kdekoliv, jak v kancel\u00e1\u0159i, tak doma.<\/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<p class=\"wp-block-paragraph\">Pokud hled\u00e1te jednoduch\u00fd a efektivn\u00ed zp\u016fsob, jak za\u010d\u00edt pravideln\u011b cvi\u010dit z pohodl\u00ed domova, m\u016f\u017eete zv\u00e1\u017eit <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>. Tento program zahrnuje cvi\u010den\u00ed pouze s vlastn\u00ed vahou a umo\u017e\u0148uje dos\u00e1hnout skv\u011bl\u00fdch v\u00fdsledk\u016f s minimem \u010dasu.<\/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-bricho-pro-seniory\/\">Abdominal exercises for seniors: Stay fit<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-posileni-zadovych-svalu\/\">Back muscle strengthening exercises for a healthy back<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/piriformis-cviky\/\">Effective piriformis exercises for a healthy back<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-posileni-panevniho-dna-pro-muze\/\">Pelvic floor strengthening exercises for men<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Protahovac\u00ed cviky na z\u00e1da jsou kl\u00ed\u010dem k udr\u017een\u00ed zdrav\u00e9ho a siln\u00e9ho t\u011bla. A\u0165 u\u017e jste sportovec nebo sedav\u00fd pracovn\u00edk, pravideln\u00e9 protahov\u00e1n\u00ed pom\u00e1h\u00e1 uvolnit nap\u011bt\u00ed a zlep\u0161it flexibilitu. Tento \u010dl\u00e1nek p\u0159in\u00e1\u0161\u00ed n\u011bkolik efektivn\u00edch cvik\u016f a tip\u016f, jak spr\u00e1vn\u011b protahovat z\u00e1da, abyste p\u0159ede\u0161li bolestem a zran\u011bn\u00edm. V\u00fdznam protahov\u00e1n\u00ed zad Nejlep\u0161\u00ed cviky na prota\u017een\u00ed Doporu\u010den\u00e9 postupy \u010cast\u00e9 chyby &#8230; <a title=\"Protahovac\u00ed cviky na z\u00e1da pro ka\u017ed\u00e9ho\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/protahovaci-cviky-na-zada\/\" aria-label=\"Read more about Protahovac\u00ed cviky na z\u00e1da pro ka\u017ed\u00e9ho\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":133298,"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":[1507,8,1956,394,1394,1685,548,10,1881],"class_list":["post-15426","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-cvicebni-program","tag-cviceni","tag-domaci-trenink","tag-fitness","tag-protahovani","tag-relaxace","tag-zada","tag-zdravi","tag-zpevneni"],"better_featured_image":{"id":133298,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a fitness","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-zada.png","filesize":1434475,"sizes":{"medium":{"file":"protahovaci-cviky-na-zada-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":121702,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/protahovaci-cviky-na-zada-300x300.png"},"thumbnail":{"file":"protahovaci-cviky-na-zada-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":35029,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/protahovaci-cviky-na-zada-150x150.png"},"medium_large":{"file":"protahovaci-cviky-na-zada-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":725494,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/protahovaci-cviky-na-zada-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":15426,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/protahovaci-cviky-na-zada.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=\"Protahovac\u00ed cviky na z\u00e1da jsou kl\u00ed\u010dem k udr\u017een\u00ed zdrav\u00e9ho a siln\u00e9ho t\u011bla. A\u0165 u\u017e jste sportovec nebo sedav\u00fd pracovn\u00edk, pravideln\u00e9 protahov\u00e1n\u00ed pom\u00e1h\u00e1 uvolnit nap\u011bt\u00ed a zlep\u0161it flexibilitu. Tento \u010dl\u00e1nek p\u0159in\u00e1\u0161\u00ed n\u011bkolik efektivn\u00edch cvik\u016f a tip\u016f, jak spr\u00e1vn\u011b protahovat z\u00e1da, abyste p\u0159ede\u0161li bolestem a zran\u011bn\u00edm. V\u00fdznam protahov\u00e1n\u00ed zad Nejlep\u0161\u00ed cviky na prota\u017een\u00ed Doporu\u010den\u00e9 postupy \u010cast\u00e9 chyby\" \/>\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=\"cvi\u010debn\u00ed program,cvi\u010den\u00ed,dom\u00e1c\u00ed tr\u00e9nink,fitness,protahov\u00e1n\u00ed,relaxace,z\u00e1da,zdrav\u00ed,zpevn\u011bn\u00ed,blog,rehabilitace\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/revolucnicviceni.cz\/en\/protahovaci-cviky-na-zada\/\" \/>\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=\"Protahovac\u00ed cviky na z\u00e1da pro ka\u017ed\u00e9ho | Jan And\u011bl\" \/>\n\t\t<meta property=\"og:description\" content=\"Protahovac\u00ed cviky na z\u00e1da jsou kl\u00ed\u010dem k udr\u017een\u00ed zdrav\u00e9ho a siln\u00e9ho t\u011bla. A\u0165 u\u017e jste sportovec nebo sedav\u00fd pracovn\u00edk, pravideln\u00e9 protahov\u00e1n\u00ed pom\u00e1h\u00e1 uvolnit nap\u011bt\u00ed a zlep\u0161it flexibilitu. Tento \u010dl\u00e1nek p\u0159in\u00e1\u0161\u00ed n\u011bkolik efektivn\u00edch cvik\u016f a tip\u016f, jak spr\u00e1vn\u011b protahovat z\u00e1da, abyste p\u0159ede\u0161li bolestem a zran\u011bn\u00edm. 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