{"id":25064,"date":"2026-05-03T02:36:00","date_gmt":"2026-05-03T00:36:00","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-plotenky-2\/"},"modified":"2026-06-29T10:29:38","modified_gmt":"2026-06-29T08:29:38","slug":"cviky-na-plotenky-2","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-plotenky-2\/","title":{"rendered":"Cviky na plot\u00e9nky: Jak ulevit bolesti a pos\u00edlit z\u00e1da"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Bolesti zad spojen\u00e9 s probl\u00e9my s plot\u00e9nkami tr\u00e1p\u00ed mnoho lid\u00ed. Zpravidla to b\u00fdv\u00e1 d\u016fsledek sedav\u00e9ho zp\u016fsobu \u017eivota, nespr\u00e1vn\u00e9ho <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-pro-spravne-drzeni-tela\/\">dr\u017een\u00ed t\u011bla nebo<\/a> nadm\u011brn\u00e9ho zat\u00ed\u017een\u00ed. Spr\u00e1vn\u00fdmi cviky m\u016f\u017eete v\u00fdrazn\u011b ulevit od bolesti, <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-zada\/\">pos\u00edlit svaly<\/a> okolo p\u00e1te\u0159e a zlep\u0161it svou celkovou pohyblivost. V tomto \u010dl\u00e1nku se zam\u011b\u0159\u00edme na n\u011bkolik efektivn\u00edch cvik\u016f a tipy, jak za\u010d\u00edt.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n    <li>Co jsou plot\u00e9nky a jak funguj\u00ed<\/li>\n    <li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-uvolneni-panevniho-dna\/\">Effective exercises<\/a> na uvoln\u011bn\u00ed nap\u011bt\u00ed<\/li>\n    <li>Tipy na prevenci <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-plotenky\/\">bolest\u00ed zad<\/a><\/li>\n    <li>When to seek professional help<\/li>\n    <li>Common mistakes when exercising<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Co jsou plot\u00e9nky a jak funguj\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-plotenky\/\">Plot\u00e9nky jsou m\u011bkk\u00e9<\/a> strukutry nach\u00e1zej\u00edc\u00ed se mezi obratli p\u00e1te\u0159e. Jejich \u00fakolem je tlumit n\u00e1razy a umo\u017enit plynul\u00fd pohyb. \u010casto doch\u00e1z\u00ed k jejich po\u0161kozen\u00ed nebo vyh\u0159eznut\u00ed, co\u017e m\u016f\u017ee v\u00e9st k bolesti nebo omezen\u00ed pohyblivosti. Pro udr\u017een\u00ed zdrav\u00ed p\u00e1te\u0159e je d\u016fle\u017eit\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-u-muzu\/\">posilovat z\u00e1dov\u00e9 svaly<\/a> a v\u011bnovat zvl\u00e1\u0161tn\u00ed pozornost ergonomii p\u0159i ka\u017edodenn\u00edch \u010dinnostech.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/stenoza-paterniho-kanalu-cviky-3\/\">\u00da\u010dinn\u00e9 cviky na<\/a> uvoln\u011bn\u00ed nap\u011bt\u00ed<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Ko\u010dka &#8211; kr\u00e1va<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tento cvik pom\u00e1h\u00e1 uvolnit nap\u011bt\u00ed v p\u00e1te\u0159i a zlep\u0161it flexibilitu.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n    <li>Postavte se na v\u0161echny \u010dty\u0159i.<\/li>\n    <li>P\u0159i n\u00e1dechu prohn\u011bte z\u00e1da dol\u016f a zvedn\u011bte hlavu (pozice kr\u00e1vy).<\/li>\n    <li>Podle v\u00fddechu ohn\u011bte z\u00e1da nahoru a sklo\u0148te hlavu (pozice ko\u010dky).<\/li>\n    <li>Opakujte 10kr\u00e1t.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">2. Plank<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Plank <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-posileni-panevniho-dna\/\">je skv\u011bl\u00fd pro pos\u00edlen\u00ed<\/a> st\u0159edu t\u011bla.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n    <li>Lehn\u011bte si na b\u0159icho a zvedn\u011bte se na p\u0159edlokt\u00ed a \u0161pi\u010dky nohou.<\/li>\n    <li>Dr\u017ete t\u011blo v jedn\u00e9 linii, b\u0159icho st\u00e1hn\u011bte.<\/li>\n    <li>Dr\u017ete pozici 20-30 sekund.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">3. Uvoln\u011bn\u00ed doln\u00ed \u010d\u00e1sti zad<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pro uvoln\u011bn\u00ed doln\u00ed \u010d\u00e1sti zad doporu\u010dujeme n\u00e1sleduj\u00edc\u00ed cvik:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n    <li>Lehn\u011bte si na z\u00e1da a p\u0159itahujte kolena k hrudn\u00edku.<\/li>\n    <li>Pomalu krou\u017ete koleny, aby se uvolnilo nap\u011bt\u00ed.<\/li>\n    <li>Pokra\u010dujte 1-2 minuty.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Tipy na prevenci bolest\u00ed zad<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">D\u016fle\u017eit\u00e1 je nejen pravideln\u00e1 aktivita, ale i <a href=\"https:\/\/revolucnicviceni.cz\/en\/skola-zad-cviky\/\">correct posture<\/a> b\u011bhem sezen\u00ed, st\u00e1n\u00ed a zved\u00e1n\u00ed p\u0159edm\u011bt\u016f. Zde je n\u011bkolik u\u017eite\u010dn\u00fdch tip\u016f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n    <li>Vybdoujte ergonomickou \u017eidli a st\u016fl.<\/li>\n    <li>Cvi\u010dte pravideln\u011b, i kr\u00e1tk\u00e9 tr\u00e9ninky pom\u00e1haj\u00ed.<\/li>\n    <li>P\u0159i zved\u00e1n\u00ed t\u011b\u017ek\u00fdch p\u0159edm\u011bt\u016f pou\u017e\u00edvejte nohy, ne z\u00e1da.<\/li>\n    <li>Za\u0159a\u010fte do sv\u00e9ho t\u00fddne protahovac\u00ed cvi\u010den\u00ed.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Common mistakes when exercising<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pou\u017eit\u00ed \u0161patn\u00e9 techniky m\u016f\u017ee v\u00e9st k dal\u0161\u00edmu po\u0161kozen\u00ed. Mezi b\u011b\u017en\u00e9 chyby pat\u0159\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n    <li>Insufficient warm-up before training.<\/li>\n    <li>Overexertion &#8211; cvi\u010den\u00ed na m\u00edru by m\u011blo b\u00fdt p\u0159izp\u016fsobeno va\u0161emu t\u011blu.<\/li>\n    <li>Ignorov\u00e1n\u00ed bolestiv\u00fdch sign\u00e1l\u016f.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">When to seek professional help<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud v\u00e1s bolest p\u0159etrv\u00e1v\u00e1 d\u00e9le ne\u017e n\u011bkolik dn\u00ed, doporu\u010duje se konzultace s odborn\u00edkem. Stejn\u011b tak, pokud c\u00edt\u00edte brn\u011bn\u00ed nebo slabost v nohou, m\u011bli byste ihned nav\u0161t\u00edvit l\u00e9ka\u0159e.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">FAQ<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">1. Jak \u010dasto bych m\u011bl cvi\u010dit, pokud m\u00e1m probl\u00e9my s plot\u00e9nkami?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u00ed je cvi\u010dit alespo\u0148 3x t\u00fddn\u011b, zam\u011b\u0159it se na lehk\u00e9, protahovac\u00ed cviky s d\u016frazem na spr\u00e1vnou techniku.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Pom\u016f\u017ee mi cvi\u010den\u00ed zbavit se bolesti zad?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed m\u016f\u017ee pomoci uvolnit nap\u011bt\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-3\/\">a pos\u00edlit svaly<\/a>, ale je d\u016fle\u017eit\u00e9 konzultovat postup s fyzioterapeutem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Jak\u00e9 cviky by se m\u011bly vyh\u00fdbat lidem s bolestmi zad?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vyhn\u011bte se cvik\u016fm s vysok\u00fdm dopadem, silov\u00e9mu zved\u00e1n\u00ed a extr\u00e9mn\u00edm ohyb\u016fm trupu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. M\u016f\u017eu cvi\u010dit doma bez vybaven\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, mnoho efektivn\u00edch cvik\u016f m\u016f\u017eete prov\u00e1d\u011bt bez vybaven\u00ed. Nap\u0159\u00edklad plank, ko\u010dka-kr\u00e1va nebo uvoln\u011bn\u00ed doln\u00ed \u010d\u00e1sti zad.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Jak\u00e1 je dobr\u00e1 alternativa, pokud za\u010d\u00edn\u00e1m?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud chcete za\u010d\u00edt pravideln\u011b cvi\u010dit, m\u016f\u017eete zv\u00e1\u017eit <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>, kter\u00fd nab\u00edz\u00ed kr\u00e1tk\u00e9 a efektivn\u00ed tr\u00e9ninky zdarma na 30 dn\u00ed.<\/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-haluxy-2\/\">\u00da\u010dinn\u00e9 cviky na haluxy: Jak se jim vyhnout a zm\u00edrnit bolest<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-reflux-2\/\">Cviky na reflux: Jak si ulevit p\u0159irozenou cestou<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-pro-posileni-panevniho-dna-2\/\">Cviky pro pos\u00edlen\u00ed p\u00e1nevn\u00edho dna: Z\u00e1klad zdrav\u00ed \u017een<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/piriformis-syndrom-cviky\/\">Cviky pro \u00falevu od piriformis syndromu<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/stenoza-paterniho-kanalu-cviky-2\/\">Cviky pro zm\u00edrn\u011bn\u00ed sten\u00f3zy p\u00e1te\u0159n\u00edho kan\u00e1lu<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-video-2\/\">Cviky na p\u00e1nevn\u00ed dno \u2013 jak spr\u00e1vn\u011b cvi\u010dit a co sledovat<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Bolesti zad spojen\u00e9 s probl\u00e9my s plot\u00e9nkami tr\u00e1p\u00ed mnoho lid\u00ed. Zpravidla to b\u00fdv\u00e1 d\u016fsledek sedav\u00e9ho zp\u016fsobu \u017eivota, nespr\u00e1vn\u00e9ho dr\u017een\u00ed t\u011bla nebo nadm\u011brn\u00e9ho zat\u00ed\u017een\u00ed. Spr\u00e1vn\u00fdmi cviky m\u016f\u017eete v\u00fdrazn\u011b ulevit od bolesti, pos\u00edlit svaly okolo p\u00e1te\u0159e a zlep\u0161it svou celkovou pohyblivost. V tomto \u010dl\u00e1nku se zam\u011b\u0159\u00edme na n\u011bkolik efektivn\u00edch cvik\u016f a tipy, jak za\u010d\u00edt. Co jsou plot\u00e9nky &#8230; <a title=\"Cviky na plot\u00e9nky: Jak ulevit bolesti a pos\u00edlit z\u00e1da\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-plotenky-2\/\" aria-label=\"Read more about Cviky na plot\u00e9nky: Jak ulevit bolesti a pos\u00edlit z\u00e1da\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":109054,"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":[470,1507,8,1395,8490,1016,2436,10],"class_list":["post-25064","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-pohybovy-aparat","category-zdravi","tag-bolest-zad","tag-cvicebni-program","tag-cviceni","tag-fyzioterapie","tag-plotenky","tag-rehabilitace","tag-stretching","tag-zdravi"],"better_featured_image":{"id":109054,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a pohyb","caption":"Ilustrace k t\u00e9matu: cvi\u010den\u00ed.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-plotenky-2.png","filesize":1214191,"sizes":{"medium":{"file":"cviky-na-plotenky-2-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":92843,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-plotenky-2-300x300.png"},"thumbnail":{"file":"cviky-na-plotenky-2-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":26853,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-plotenky-2-150x150.png"},"medium_large":{"file":"cviky-na-plotenky-2-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":586373,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-plotenky-2-768x768.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":25064,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-plotenky-2.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=\"Bolesti zad spojen\u00e9 s probl\u00e9my s plot\u00e9nkami tr\u00e1p\u00ed mnoho lid\u00ed. 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