{"id":25588,"date":"2026-05-02T17:30:12","date_gmt":"2026-05-02T15:30:12","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-bolava-zada-v-krizi\/"},"modified":"2026-06-29T15:13:42","modified_gmt":"2026-06-29T13:13:42","slug":"cviky-na-bolava-zada-v-krizi","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolava-zada-v-krizi\/","title":{"rendered":"Cviky na bolav\u00e1 z\u00e1da v k\u0159\u00ed\u017ei: Jak si ulevit a pos\u00edlit t\u011blo"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Bolest zad v oblasti k\u0159\u00ed\u017ee tr\u00e1p\u00ed mnoh\u00e9 z n\u00e1s, a\u0165 u\u017e kv\u016fli nevhodn\u00e9mu sezen\u00ed, nedostatku pohybu nebo jednostrann\u00e9 z\u00e1t\u011b\u017ei. V tomto \u010dl\u00e1nku se zam\u011b\u0159\u00edme na osv\u011bd\u010den\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolave-zada\/\">cviky, kter\u00e9 mohou pomoci ulevit<\/a> od bolesti a pos\u00edlit svalstvo v t\u00e9to kl\u00ed\u010dov\u00e9 oblasti. Nau\u010dte se, jak spr\u00e1vn\u011b cvi\u010dit, abyste si nejen od bolesti ulevili, ale tak\u00e9 zlep\u0161ili celkovou kondici.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00davod do problematiky bolesti zad<\/li><li>Tipy na efektivn\u00ed cviky<\/li><li>How to exercise correctly<\/li><li>Common mistakes when exercising<\/li><li>When to seek a specialist<\/li><li>FAQ - frequently asked questions<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Why is it important? <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolava-zada-5\/\">m\u00edt siln\u00e1 z\u00e1da<\/a>?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolava-zada\/\">Na\u0161e z\u00e1da nesou<\/a> mnoh\u00e9 z\u00e1t\u011b\u017ee ka\u017edodenn\u00edho \u017eivota. Siln\u00e9 a pru\u017en\u00e9 svaly v oblasti k\u0159\u00ed\u017ee pom\u00e1haj\u00ed udr\u017eovat spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla a p\u0159edch\u00e1zej\u00ed bolesti. Mnoho lid\u00ed v\u0161ak podce\u0148uje v\u00fdznam pravideln\u00e9ho cvi\u010den\u00ed pro udr\u017een\u00ed zdrav\u00fdch zad.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Vliv sedav\u00e9ho zp\u016fsobu \u017eivota<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Modern\u00ed \u017eivotn\u00ed styl klade d\u016fraz na sedav\u00e9 zam\u011bstn\u00e1n\u00ed. Dlouh\u00e9 hodiny str\u00e1ven\u00e9 na \u017eidli mohou v\u00e9st k oslaben\u00ed svalstva a zv\u00fd\u0161en\u00e9 n\u00e1maze na p\u00e1te\u0159.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolava-kolena-2\/\">Effective exercises<\/a> on <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolava-zada-doma-2\/\">sore back<\/a><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Existuje n\u011bkolik cvik\u016f, kter\u00e9 jsou doporu\u010dov\u00e1ny pro zpevn\u011bn\u00ed zad a zm\u00edrn\u011bn\u00ed bolesti:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Kobra<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na b\u0159icho, nohy polo\u017ete rovn\u011b. Pomalu zvedn\u011bte hrudn\u00edk od podlahy, zat\u00edmco se op\u00edr\u00e1te o dlan\u011b. Dr\u017ete pozici 15-30 sekund.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Bridge<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolava-zada-doma\/\">si na z\u00e1da<\/a>, <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolava-kolena-5\/\">pokr\u010dte kolena a<\/a> nohy m\u011bjte na \u0161\u00ed\u0159ku bok\u016f. Zvedn\u011bte p\u00e1nev sm\u011brem k stropu a dr\u017ete 5-10 sekund.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Cvik na uvoln\u011bn\u00ed svalstva<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Postavte se, nohy na \u0161\u00ed\u0159ku ramen. Pomalu se p\u0159edkl\u00e1n\u011bjte a sna\u017ete se dotknout prst\u016f na noh\u00e1ch. Dr\u017ete pozici na 15-30 sekund.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jak spr\u00e1vn\u011b cvi\u010dit?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i cvi\u010den\u00ed je d\u016fle\u017eit\u00e9 dodr\u017eovat n\u011bkolik z\u00e1kladn\u00edch pravidel:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Start slowly and listen to your body.<\/li><li>Neprov\u00e1d\u011bjte cviky p\u0159es bolest.<\/li><li>Pravidelnost je kl\u00ed\u010dov\u00e1 \u2013 ide\u00e1ln\u011b cvi\u010dte minim\u00e1ln\u011b 2-3x t\u00fddn\u011b.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Common mistakes when exercising<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Jedn\u00edm z \u010dast\u00fdch omyl\u016f je p\u0159\u00edli\u0161 rychl\u00e9 prov\u00e1d\u011bn\u00ed cvik\u016f. Pamatujte, \u017ee spr\u00e1vn\u00e9 proveden\u00ed je d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e mno\u017estv\u00ed opakov\u00e1n\u00ed.<\/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 v\u00e1s bolest zad tr\u00e1p\u00ed d\u00e9le ne\u017e n\u011bkolik dn\u00ed, siln\u011b omezuje va\u0161e pohyby nebo ji doprov\u00e1z\u00ed jin\u00e9 p\u0159\u00edznaky, jako je necitlivost nebo slabost, je d\u016fle\u017eit\u00e9 vyhledat odborn\u00edka. Specialist\u00e9, jako jsou fyzioterapeut\u00e9, mohou poskytnout c\u00edlenou p\u00e9\u010di a doporu\u010den\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Frequently asked questions<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">How often should I <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolava-zada-3\/\">cvi\u010dit na bolav\u00e1<\/a> z\u00e1da?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u00ed frekvence je 2-3x t\u00fddn\u011b, ale d\u016fle\u017eit\u00e9 je naslouchat sv\u00e9mu t\u011blu a nep\u0159ep\u00ednat se.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">What are the best <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolava-zada-4\/\">cviky na bolav\u00e1<\/a> z\u00e1da?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Mezi efektivn\u00ed cviky pat\u0159\u00ed kobra, most nebo protahov\u00e1n\u00ed. Kl\u00ed\u010dov\u00e9 je vybrat si cviky, kter\u00e9 v\u00e1m vyhovuj\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu cvi\u010dit i s bolest\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud bolest nen\u00ed siln\u00e1, m\u016f\u017eete vyzkou\u0161et lehk\u00e9 cviky pro prota\u017een\u00ed. Nikdy v\u0161ak nep\u0159ekra\u010dujte vlastn\u00ed limity.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 pom\u016fcky mohu pou\u017e\u00edt?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pom\u016fcky jako je cvi\u010debn\u00ed m\u00ed\u010d nebo guma mohou b\u00fdt u\u017eite\u010dn\u00e9 pro roz\u0161\u00ed\u0159en\u00ed cvi\u010debn\u00edho pl\u00e1nu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kde naj\u00edt dobr\u00e9 cvi\u010debn\u00ed programy?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Doporu\u010duji zv\u00e1\u017eit <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>, kter\u00fd nab\u00edz\u00ed efektivn\u00ed cvi\u010den\u00ed pro pos\u00edlen\u00ed a udr\u017een\u00ed kondice p\u0159\u00edmo z pohodl\u00ed va\u0161eho domova.<\/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-bederni-pater-youtube\/\">Cviky na bedern\u00ed p\u00e1te\u0159: Jak na to s YouTube<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-si-klouby\/\">Cviky na pos\u00edlen\u00ed kloub\u016f: Praktick\u00e9 tipy pro ka\u017ed\u00e9ho<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/vyhrezla-plotenka-krcni-patere-cviky\/\">Cviky p\u0159i vyh\u0159ezl\u00e9 plot\u00e9nce kr\u010dn\u00ed p\u00e1te\u0159e: Jak na to?<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/zuzeny-paterni-kanalek-metoda-cviky\/\">Jak cvi\u010dit p\u0159i z\u00fa\u017een\u00e9m p\u00e1te\u0159n\u00edm kan\u00e1lku: Metoda a cviky<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-vyhrezlou-plotenku-3\/\">Cviky na vyh\u0159ezlou plot\u00e9nku: Jak se efektivn\u011b h\u00fdbat<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-hemoroidy\/\">Cviky na hemoroidy: Jak si ulevit a cvi\u010dit spr\u00e1vn\u011b<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Bolest zad v oblasti k\u0159\u00ed\u017ee tr\u00e1p\u00ed mnoh\u00e9 z n\u00e1s, a\u0165 u\u017e kv\u016fli nevhodn\u00e9mu sezen\u00ed, nedostatku pohybu nebo jednostrann\u00e9 z\u00e1t\u011b\u017ei. V tomto \u010dl\u00e1nku se zam\u011b\u0159\u00edme na osv\u011bd\u010den\u00e9 cviky, kter\u00e9 mohou pomoci ulevit od bolesti a pos\u00edlit svalstvo v t\u00e9to kl\u00ed\u010dov\u00e9 oblasti. Nau\u010dte se, jak spr\u00e1vn\u011b cvi\u010dit, abyste si nejen od bolesti ulevili, ale tak\u00e9 zlep\u0161ili celkovou &#8230; <a title=\"Cviky na bolav\u00e1 z\u00e1da v k\u0159\u00ed\u017ei: Jak si ulevit a pos\u00edlit t\u011blo\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolava-zada-v-krizi\/\" aria-label=\"Read more about Cviky na bolav\u00e1 z\u00e1da v k\u0159\u00ed\u017ei: Jak si ulevit a pos\u00edlit t\u011blo\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":107859,"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":[470,8,888,1956,1395,1945,203,1016,10],"class_list":["post-25588","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-kriz","tag-pohyb","tag-rehabilitace","tag-zdravi"],"better_featured_image":{"id":107859,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a fitness","caption":"Ilustrace k t\u00e9matu: bolest zad.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-bolava-zada-v-krizi.png","filesize":735239,"sizes":{"medium":{"file":"cviky-na-bolava-zada-v-krizi-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":59641,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bolava-zada-v-krizi-300x300.png"},"thumbnail":{"file":"cviky-na-bolava-zada-v-krizi-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":18595,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bolava-zada-v-krizi-150x150.png"},"medium_large":{"file":"cviky-na-bolava-zada-v-krizi-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":331993,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bolava-zada-v-krizi-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":25588,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bolava-zada-v-krizi.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=\"Bolest zad v oblasti k\u0159\u00ed\u017ee tr\u00e1p\u00ed mnoh\u00e9 z n\u00e1s, a\u0165 u\u017e kv\u016fli nevhodn\u00e9mu sezen\u00ed, nedostatku pohybu nebo jednostrann\u00e9 z\u00e1t\u011b\u017ei. 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