{"id":25148,"date":"2026-05-03T01:12:07","date_gmt":"2026-05-02T23:12:07","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/piriformis-cviky-2\/"},"modified":"2026-06-29T10:52:46","modified_gmt":"2026-06-29T08:52:46","slug":"piriformis-cviky-2","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/piriformis-cviky-2\/","title":{"rendered":"How to exercise piriformis: practical exercises for relaxation and pain prevention"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Piriformis sval, nach\u00e1zej\u00edc\u00ed se hluboko v h\u00fd\u017ed\u00edch, m\u016f\u017ee b\u00fdt zdrojem mnoha pot\u00ed\u017e\u00ed, pokud se t\u00e9m\u011b\u0159 nespecificky zkracuje nebo nap\u00edn\u00e1. Cviky zam\u011b\u0159en\u00e9 na tento sval mohou v\u00fdrazn\u011b sn\u00ed\u017eit bolest v oblasti p\u00e1nve a doln\u00ed \u010d\u00e1sti zad. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik u\u017eite\u010dn\u00fdch cvik\u016f a tip\u016f, kter\u00e9 v\u00e1m pomohou udr\u017eet <a href=\"https:\/\/revolucnicviceni.cz\/en\/piriformis-cviky\/\">piriformis sval zdrav\u00fd<\/a> a pru\u017en\u00fd.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Co je piriformis sval a jakou funkci m\u00e1<\/li>\n<li>Practical <a href=\"https:\/\/revolucnicviceni.cz\/en\/bolest-svalu-cviky\/\">relaxation exercises<\/a> a pos\u00edlen\u00ed piriformis sval\u016f<\/li>\n<li>Common mistakes when exercising<\/li>\n<li>When to seek professional help<\/li>\n<li>FAQ a odpov\u011bdi<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Co je piriformis sval a jakou funkci m\u00e1<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Piriformis je mal\u00fd, ploch\u00fd sval, kter\u00fd se nach\u00e1z\u00ed pod velk\u00fdm h\u00fd\u017e\u010fov\u00fdm svalem. Jeho hlavn\u00ed funkc\u00ed je rotace a stabilizace <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-uvolneni-kycelniho-kloubu\/\">hip joint<\/a>. Kdy\u017e je sval napjat\u00fd nebo zkr\u00e1cen\u00fd, m\u016f\u017ee vyv\u00edjet tlak na sedac\u00ed nerv, co\u017e zp\u016fsobuje bolest nebo nepohodl\u00ed, zn\u00e1m\u00e9 jako piriformis syndrom.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-s-gumou-2\/\">Praktick\u00e9 cviky na<\/a> <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-uvolneni-kycli-2\/\">uvoln\u011bn\u00ed a pos\u00edlen\u00ed<\/a> piriformis sval\u016f<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vyzkou\u0161ejte n\u00e1sleduj\u00edc\u00ed cviky, kter\u00e9 pomohou uvolnit <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-posilit-rovnovahu\/\">nap\u011bt\u00ed a pos\u00edlit<\/a> oblast kolem piriformis:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Posa\u010fte se do lotosov\u00e9 polohy<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sedn\u011bte si na podlo\u017eku s nohama zk\u0159\u00ed\u017een\u00fdma. Pomalu se p\u0159edklo\u0148te, jak nejv\u00edce m\u016f\u017eete, a setrvejte v t\u00e9to pozici 20-30 sekund.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Le\u017e na z\u00e1dech s p\u0159it\u00e1hnut\u00fdmi koleny<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lie down on <a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-zada\/\">z\u00e1da a p\u0159it\u00e1hn\u011bte<\/a> kolena k hrudn\u00edku. Pomalu je pohupujte ze strany na stranu. Opakujte 10-15kr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Cvik na le\u017e\u00edc\u00ed kotn\u00edk<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da. P\u0159ek\u0159\u00ed\u017ete pravou nohu p\u0159es levou. Pomalu tla\u010dte prav\u00e9 koleno sm\u011brem k podlo\u017ece. Dr\u017ete 20-30 sekund, pak vym\u011b\u0148te nohy.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Common mistakes when exercising<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Je d\u016fle\u017eit\u00e9 cvi\u010dit spr\u00e1vn\u011b, abyste se vyhnuli zran\u011bn\u00ed. Tady jsou n\u011bkter\u00e9 \u010dast\u00e9 chyby:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Neprov\u00e1d\u011bn\u00ed cvik\u016f dostate\u010dn\u011b pomalu \u2013 sp\u011bch\u00e1n\u00ed m\u016f\u017ee v\u00e9st k nap\u011bt\u00ed.<\/li>\n<li>Vynech\u00e1v\u00e1n\u00ed zah\u0159\u00e1t\u00ed p\u0159ed cvi\u010den\u00edm \u2013 zkuste n\u011bkolik minut chodit nebo se prot\u00e1hnout.<\/li>\n<li>Neprov\u00e1d\u011bn\u00ed cvik\u016f pravideln\u011b \u2013 vytrvalost je kl\u00ed\u010dem k \u00fasp\u011bchu.<\/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 m\u00e1te opakuj\u00edc\u00ed se bolesti v oblasti p\u00e1nve nebo doln\u00ed \u010d\u00e1sti zad, je dobr\u00e9 konzultovat sv\u00e9ho l\u00e9ka\u0159e nebo specialistu. M\u016f\u017ee b\u00fdt u\u017eite\u010dn\u00e9 podstoupit fyzioterapii, kter\u00e1 v\u00e1m pom\u016f\u017ee spr\u00e1vn\u011b identifikovat probl\u00e9m a nastavit vhodn\u00fd pl\u00e1n rehabilitace.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Frequently asked questions<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">1. How often should I exercise? <a href=\"https:\/\/revolucnicviceni.cz\/en\/sedaci-nerv-cviky-2\/\">pro uvoln\u011bn\u00ed<\/a> piriformis sval\u016f?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u00ed je prov\u00e1d\u011bt zm\u00edn\u011bn\u00e9 cviky 2-3kr\u00e1t t\u00fddn\u011b jako sou\u010d\u00e1st va\u0161\u00ed pravideln\u00e9 tr\u00e9ninkov\u00e9 rutiny.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. M\u016f\u017ee cvi\u010den\u00ed pomoci i jin\u00fdm probl\u00e9m\u016fm s p\u00e1nv\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, pravideln\u00e9 cvi\u010den\u00ed m\u016f\u017ee pomoci p\u0159edej\u00edt r\u016fzn\u00fdm bolestem a probl\u00e9m\u016fm v oblasti p\u00e1nve a zad.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Jak dlouho by m\u011bly cviky trvat?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ka\u017ed\u00fd cvik by m\u011bl trvat alespo\u0148 20-30 sekund, ale dbejte na to, abyste si poskytli dostatek \u010dasu na zah\u0159\u00e1t\u00ed a relaxaci.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Je s cvi\u010den\u00edm spojen\u00e1 ky\u010deln\u00ed bolest norm\u00e1ln\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Bolest m\u016f\u017ee b\u00fdt norm\u00e1ln\u00ed, pokud se ji nau\u010d\u00edte ch\u00e1pat jako sign\u00e1l, \u017ee pot\u0159ebujete v\u00edce pru\u017enosti. V\u017edy v\u0161ak poslouchejte sv\u00e9 t\u011blo.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. M\u016f\u017eu cvi\u010dit, pokud m\u00e1m bolest?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud bolest p\u0159etrv\u00e1v\u00e1, m\u011bli byste se vyhnout cvi\u010den\u00ed a konzultovat odborn\u00edka. M\u00edrn\u00e9 nap\u011bt\u00ed je p\u0159irozen\u00e9, ale ostr\u00e1 nebo trval\u00e1 bolest nen\u00ed norm\u00e1ln\u00ed.<\/p>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Z\u00e1v\u011br:<\/strong> Uvoln\u011bn\u00ed piriformis svalu m\u016f\u017ee v\u00fdrazn\u011b zlep\u0161it va\u0161i pohyblivost a zm\u00edrnit bolesti doln\u00ed \u010d\u00e1sti zad. Za\u0159azen\u00ed t\u011bchto cvik\u016f do va\u0161\u00ed rutiny m\u016f\u017ee pozitivn\u011b ovlivnit cel\u00fd v\u00e1\u0161 \u017eivotn\u00ed styl. Pokud teprve za\u010d\u00edn\u00e1te nebo hled\u00e1te pravidelnost ve sv\u00e9m tr\u00e9ninku, zva\u017ete registraci do <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>, kter\u00fd je dostupn\u00fd zdarma na 30 dn\u00ed a m\u016f\u017ee v\u00e1m pomoci dostat se do formy.<\/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-bosu-2\/\">Cviky na bosu: Posilte rovnov\u00e1hu a stabilitu<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-s-posilovaci-gumou-2\/\">Cviky s posilovac\u00ed gumou: Jak na to efektivn\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bricho-a-boky-2\/\">Cviky na b\u0159icho a boky: Efektivn\u00ed tr\u00e9nink pro \u0161t\u00edhlou postavu<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-krcni-pater-kdyz-boli-ruka-2\/\">Cviky na kr\u010dn\u00ed p\u00e1te\u0159, kdy\u017e bol\u00ed ruka \u2013 u\u017eite\u010dn\u00e9 tipy<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/psoas-cviky\/\">Psoas cviky: Jak pos\u00edlit t\u011blo a zlep\u0161it pohyblivost<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-stihly-pas-2\/\">Exercises for a slim waist: Practical advice and tips<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>The piriformis muscle, located deep in the buttocks, can be the source of many problems if it becomes almost non-specifically shortened or tense. Exercises targeting this muscle can significantly reduce pain in the pelvic area and lower back. In this article, we will look at some useful exercises and tips to help you keep the piriformis muscle healthy and flexible. \u2026 <a title=\"How to exercise piriformis: practical exercises for relaxation and pain prevention\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/piriformis-cviky-2\/\" aria-label=\"Read more about Jak cvi\u010dit piriformis: praktick\u00e9 cviky pro uvoln\u011bn\u00ed a prevenci bolest\u00ed\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":108852,"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":[470,8,888,1956,1395,1490,1450,676,16,10],"class_list":["post-25148","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-cviceni","tag-cviky","tag-domaci-trenink","tag-fyzioterapie","tag-kondice","tag-piriformis","tag-prevence","tag-svaly","tag-zdravi"],"better_featured_image":{"id":108852,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a zdrav\u00ed","caption":"Ilustrace k t\u00e9matu: piriformis.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/piriformis-cviky-2.png","filesize":897593,"sizes":{"medium":{"file":"piriformis-cviky-2-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":67780,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/piriformis-cviky-2-300x300.png"},"thumbnail":{"file":"piriformis-cviky-2-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":19889,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/piriformis-cviky-2-150x150.png"},"medium_large":{"file":"piriformis-cviky-2-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":421320,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/piriformis-cviky-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":25148,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/piriformis-cviky-2.png"},"acf":{"vimeo_id":null,"content_membership":null},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Piriformis sval, nach\u00e1zej\u00edc\u00ed se hluboko v h\u00fd\u017ed\u00edch, m\u016f\u017ee b\u00fdt zdrojem mnoha pot\u00ed\u017e\u00ed, pokud se t\u00e9m\u011b\u0159 nespecificky zkracuje nebo nap\u00edn\u00e1. Cviky zam\u011b\u0159en\u00e9 na tento sval mohou v\u00fdrazn\u011b sn\u00ed\u017eit bolest v oblasti p\u00e1nve a doln\u00ed \u010d\u00e1sti zad. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik u\u017eite\u010dn\u00fdch cvik\u016f a tip\u016f, kter\u00e9 v\u00e1m pomohou udr\u017eet piriformis sval zdrav\u00fd a pru\u017en\u00fd.\" \/>\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=\"bolest zad,cvi\u010den\u00ed,cviky,dom\u00e1c\u00ed tr\u00e9nink,fyzioterapie,kondice,piriformis,prevence,svaly,zdrav\u00ed,blog,fitness,rehabilitace\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/revolucnicviceni.cz\/en\/piriformis-cviky-2\/\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO Pro (AIOSEO) 4.9.10\" \/>\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=\"Jak cvi\u010dit piriformis: praktick\u00e9 cviky pro uvoln\u011bn\u00ed a prevenci bolest\u00ed | Jan And\u011bl\" \/>\n\t\t<meta property=\"og:description\" content=\"Piriformis sval, nach\u00e1zej\u00edc\u00ed se hluboko v h\u00fd\u017ed\u00edch, m\u016f\u017ee b\u00fdt zdrojem mnoha pot\u00ed\u017e\u00ed, pokud se t\u00e9m\u011b\u0159 nespecificky zkracuje nebo nap\u00edn\u00e1. Cviky zam\u011b\u0159en\u00e9 na tento sval mohou v\u00fdrazn\u011b sn\u00ed\u017eit bolest v oblasti p\u00e1nve a doln\u00ed \u010d\u00e1sti zad. 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