{"id":25532,"date":"2026-05-02T18:49:07","date_gmt":"2026-05-02T16:49:07","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/zablokovana-zebra-cviky\/"},"modified":"2026-06-29T14:57:40","modified_gmt":"2026-06-29T12:57:40","slug":"zablokovana-zebra-cviky","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/zablokovana-zebra-cviky\/","title":{"rendered":"Cviky na uvoln\u011bn\u00ed zablokovan\u00fdch \u017eeber: Jak na to?"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Pokud c\u00edt\u00edte nap\u011bt\u00ed nebo bolest v oblasti \u017eeber, pravd\u011bpodobn\u011b m\u00e1te zablokovan\u00e1 \u017eebra. Tento stav m\u016f\u017ee b\u00fdt nepohodln\u00fd a omezuj\u00edc\u00ed, ale dobr\u00e1 zpr\u00e1va je, \u017ee existuj\u00ed cviky, kter\u00e9 v\u00e1m mohou pomoci. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik jednoduch\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt doma, a na tipy, jak spr\u00e1vn\u011b <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-zablokovana-zebra\/\">uvolnit zablokovan\u00e1 \u017eebra<\/a>.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Co jsou zablokovan\u00e1 \u017eebra a jak vznikaj\u00ed?<\/li><li>Jak\u00e9 cviky pomohou k <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-uvolneni-kycli-a-bederni-patere-3\/\">jejich uvoln\u011bn\u00ed<\/a>?<\/li><li>Practical tips for home exercises<\/li><li>Nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i cvi\u010den\u00ed<\/li><li>When to seek a specialist<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Co jsou zablokovan\u00e1 \u017eebra a jak vznikaj\u00ed?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Zablokovan\u00e1 \u017eebra obvykle vznikaj\u00ed v d\u016fsledku \u0161patn\u00e9ho <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-pro-spravne-drzeni-tela\/\">posture<\/a>, nadm\u011brn\u00e9m nam\u00e1h\u00e1n\u00ed nebo traumatick\u00e9m \u00farazu. Tento stav m\u016f\u017ee zp\u016fsobit bolest v oblasti hrudn\u00edku, \u010dast\u00e9 nap\u011bt\u00ed a m\u016f\u017ee dokonce ovlivnit d\u00fdch\u00e1n\u00ed. Zablokov\u00e1n\u00ed m\u016f\u017ee b\u00fdt v\u00fdsledkem nerovnov\u00e1hy mezi svaly a strukturalizac\u00ed t\u011bla, co\u017e p\u0159isp\u00edv\u00e1 k omezen\u00e9mu pohybu hrudn\u00edho ko\u0161e.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jak\u00e9 cviky pomohou k jejich <a href=\"https:\/\/revolucnicviceni.cz\/en\/uvolneni-krcni-patere-cviky\/\">release<\/a>?<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Prota\u017een\u00ed hrudn\u00edho ko\u0161e<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Postavte se vzp\u0159\u00edmen\u011b a pozvolna zvedn\u011bte ruce nad hlavu. Pot\u00e9 je m\u00edrn\u011b zaklo\u0148te a sna\u017ete se uvolnit nap\u011bt\u00ed v oblasti hrudn\u00edku. Dr\u017ete tuto pozici 15-30 sekund a opakujte n\u011bkolikr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Klopen\u00ed a rotace<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da, pokr\u010dte kolena a polo\u017ete chodidla na podlahu. Pomalu zklo\u0148te kolena na jednu stranu a hlavu na opa\u010dnou. Tuto pozici dr\u017ete n\u011bkolik vte\u0159in a opakujte na druhou stranu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Pozice d\u00edt\u011bte<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Na kolenou se posa\u010fte na paty a p\u0159edklo\u0148te se s nata\u017een\u00fdma rukama vp\u0159ed. Tato pozice nejen\u017ee uvol\u0148uje \u017eebra, ale tak\u00e9 uvol\u0148uje z\u00e1da a <a href=\"https:\/\/revolucnicviceni.cz\/en\/zablokovana-krcni-pater-cviky-2\/\">cervical spine<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Prota\u017een\u00ed s pomoc\u00ed stolu<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Polo\u017ete si ruce na st\u016fl s m\u00edrn\u00fdm prohnut\u00edm v z\u00e1dech. Pomalu se pohybujte vp\u0159ed, abyste poc\u00edtili prota\u017een\u00ed v <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-uvolneni-zeber\/\">oblasti \u017eeber a<\/a> hrudn\u00edku.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Practical tips for home exercises<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed by m\u011bla b\u00fdt pravideln\u00e1, aby m\u011bla \u00fa\u010dinek. Sna\u017ete se za\u0159adit tyto cviky do sv\u00e9ho denn\u00edho rozvrhu. Pokud hled\u00e1te <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-uvolneni-bederni-patere-3\/\">snadn\u00fd a efektivn\u00ed<\/a> zp\u016fsob, jak za\u010d\u00edt s cvi\u010den\u00edm doma, m\u016f\u017ee b\u00fdt <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a> u\u017eite\u010dnou volbou. Registrujte se zdarma na 30 dn\u00ed a objevte nov\u00e9 cviky na pos\u00edlen\u00ed a prota\u017een\u00ed t\u011bla.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i cvi\u010den\u00ed<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. P\u0159\u00edli\u0161n\u00e9 protahov\u00e1n\u00ed<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Mnohdy se lid\u00e9 pokou\u0161ej\u00ed o p\u0159\u00edli\u0161 intenzivn\u00ed prota\u017een\u00ed, co\u017e m\u016f\u017ee zp\u016fsobit dal\u0161\u00ed zran\u011bn\u00ed. Je d\u016fle\u017eit\u00e9 respektovat sv\u016fj vlastn\u00ed rozsah pohybu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ignorov\u00e1n\u00ed bolesti<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud b\u011bhem <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-pri-bolestech-bederni-patere\/\">cvi\u010den\u00ed poci\u0165ujete bolest<\/a>, m\u011bli byste p\u0159estat a p\u0159ehodnotit techniku. N\u011bkdy m\u016f\u017ee b\u00fdt dobr\u00e9 se poradit s odborn\u00edkem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Nedostate\u010dn\u00e9 zah\u0159\u00e1t\u00ed<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159ed cvi\u010den\u00edm je d\u016fle\u017eit\u00e9 se zah\u0159\u00e1t. Pomoc\u00ed jednoduch\u00e9ho cvi\u010den\u00ed a prota\u017een\u00ed se p\u0159iprav\u00edte na n\u00e1ro\u010dn\u011bj\u0161\u00ed tr\u00e9nink.<\/p>\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 neust\u00e1l\u00e9 bolesti nebo m\u00e1te pot\u00ed\u017ee s d\u00fdch\u00e1n\u00edm, je d\u016fle\u017eit\u00e9 vyhledat odbornou pomoc. Fyzioterapeut nebo l\u00e9ka\u0159 v\u00e1m mohou poskytnout konkr\u00e9tn\u00ed diagnostiku a l\u00e9\u010debn\u00e9 mo\u017enosti.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Frequently asked questions<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Jak mohu poznat, \u017ee m\u00e1m zablokovan\u00e1 \u017eebra?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Znaky zahrnuj\u00ed bolest v oblasti hrudn\u00edku, pot\u00ed\u017ee s d\u00fdch\u00e1n\u00edm a zatuhlost v zadn\u00ed \u010d\u00e1sti t\u011bla.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jsou cviky nebezpe\u010dn\u00e9?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud se prov\u00e1d\u011bj\u00ed spr\u00e1vn\u011b, v\u011bt\u0161inou nejsou nebezpe\u010dn\u00e9. D\u016fle\u017eit\u00e9 je, abyste dbali na sv\u00e9 t\u011blo a p\u0159izp\u016fsobili cviky sv\u00e9mu stavu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak dlouho trv\u00e1 uvolnit zablokovan\u00e1 \u017eebra?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-uvolneni-bederni-patere-2\/\">Doba uvoln\u011bn\u00ed se<\/a> li\u0161\u00ed podle jednotlivce a z\u00e1va\u017enosti probl\u00e9mu. Pravideln\u00fdm cvi\u010den\u00edm m\u016f\u017eete dos\u00e1hnout zlep\u0161en\u00ed b\u011bhem n\u011bkolika t\u00fddn\u016f.<\/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 3-4kr\u00e1t t\u00fddn\u011b pro optim\u00e1ln\u00ed v\u00fdsledek.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">When should I seek medical attention?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud se bolest zhor\u0161uje nebo m\u00e1te odpudiv\u00e9 p\u0159\u00edznaky, jako je du\u0161nost, m\u011bli byste okam\u017eit\u011b vyhledat odborn\u00edka.<\/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-hrb-za-krkem\/\">Cviky na hrb za krkem: Zlep\u0161ete svou posturu a zdrav\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-karpaly-3\/\">Cviky na karp\u00e1ly: \u00daleva a prevence bolesti z\u00e1p\u011bst\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-zpevneni-zadku\/\">Cviky na zpevn\u011bn\u00ed zadku: Jak na to efektivn\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-krcni-pater-5\/\">Cviky na kr\u010dn\u00ed p\u00e1te\u0159 pro uvoln\u011bn\u00ed a pos\u00edlen\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/protahovaci-cviky-na-zkracene-svaly\/\">Protahovac\u00ed cviky na zkr\u00e1cen\u00e9 svaly pro lep\u0161\u00ed pohyblivost<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-pri-bolestech-bederni-patere\/\">Cviky p\u0159i bolestech bedern\u00ed p\u00e1te\u0159e: \u00daleva a prevence<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Pokud c\u00edt\u00edte nap\u011bt\u00ed nebo bolest v oblasti \u017eeber, pravd\u011bpodobn\u011b m\u00e1te zablokovan\u00e1 \u017eebra. Tento stav m\u016f\u017ee b\u00fdt nepohodln\u00fd a omezuj\u00edc\u00ed, ale dobr\u00e1 zpr\u00e1va je, \u017ee existuj\u00ed cviky, kter\u00e9 v\u00e1m mohou pomoci. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik jednoduch\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt doma, a na tipy, jak spr\u00e1vn\u011b uvolnit zablokovan\u00e1 \u017eebra. Co jsou zablokovan\u00e1 \u017eebra &#8230; <a title=\"Cviky na uvoln\u011bn\u00ed zablokovan\u00fdch \u017eeber: Jak na to?\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/zablokovana-zebra-cviky\/\" aria-label=\"Read more about Cviky na uvoln\u011bn\u00ed zablokovan\u00fdch \u017eeber: Jak na to?\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":108000,"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":[8,888,297,1395,6187,11268,11418,10],"class_list":["post-25532","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-cviceni","tag-cviky","tag-domaci-cviceni","tag-fyzioterapie","tag-pravidelny-trenink","tag-ulevove-cviky","tag-zablokovana-zebra","tag-zdravi"],"better_featured_image":{"id":108000,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a fitness","caption":"Ilustrace k t\u00e9matu: zablokovan\u00e1 \u017eebra.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/zablokovana-zebra-cviky.png","filesize":1248170,"sizes":{"medium":{"file":"zablokovana-zebra-cviky-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":103181,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/zablokovana-zebra-cviky-300x300.png"},"thumbnail":{"file":"zablokovana-zebra-cviky-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":29885,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/zablokovana-zebra-cviky-150x150.png"},"medium_large":{"file":"zablokovana-zebra-cviky-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":637195,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/zablokovana-zebra-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":25532,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/zablokovana-zebra-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=\"Pokud c\u00edt\u00edte nap\u011bt\u00ed nebo bolest v oblasti \u017eeber, pravd\u011bpodobn\u011b m\u00e1te zablokovan\u00e1 \u017eebra. Tento stav m\u016f\u017ee b\u00fdt nepohodln\u00fd a omezuj\u00edc\u00ed, ale dobr\u00e1 zpr\u00e1va je, \u017ee existuj\u00ed cviky, kter\u00e9 v\u00e1m mohou pomoci. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik jednoduch\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt doma, a na tipy, jak spr\u00e1vn\u011b uvolnit zablokovan\u00e1 \u017eebra. 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