{"id":25666,"date":"2026-05-02T15:50:38","date_gmt":"2026-05-02T13:50:38","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/ischias-rehabilitacni-cviky\/"},"modified":"2026-06-29T15:34:25","modified_gmt":"2026-06-29T13:34:25","slug":"ischias-rehabilitacni-cviky","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/ischias-rehabilitacni-cviky\/","title":{"rendered":"Rehabilita\u010dn\u00ed cviky na ischias: Jak ulevit bolestem a zlep\u0161it pohyblivost"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Bolesti vych\u00e1zej\u00edc\u00ed z ischiatick\u00e9ho nervu mohou b\u00fdt velmi nep\u0159\u00edjemn\u00e9 a omezuj\u00edc\u00ed. Na\u0161t\u011bst\u00ed existuj\u00ed efektivn\u00ed rehabilita\u010dn\u00ed cviky, kter\u00e9 mohou pomoci <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-ischias\/\">zm\u00edrnit bolesti a zlep\u0161it<\/a> va\u0161i pohyblivost. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik u\u017eite\u010dn\u00fdch cvi\u010den\u00ed, tipy na prevenci a tak\u00e9 na to, kdy je dobr\u00e9 vyhledat odbornou pomoc.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n  <li>What is <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-ischias-2\/\">ischias a jak se projevuje<\/a>?<\/li>\n  <li><a href=\"https:\/\/revolucnicviceni.cz\/en\/ischias-houser-rehabilitacni-cviky-2\/\">\u00da\u010dinn\u00e9 rehabilita\u010dn\u00ed cviky<\/a><\/li>\n  <li>Praktick\u00e9 tipy pro prevenci bolest\u00ed<\/li>\n  <li>Nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i cvi\u010den\u00ed<\/li>\n  <li>When to seek a specialist?<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Co je ischias a jak se projevuje?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/ischias-cviky\/\">Ischias ozna\u010duje bolest<\/a> vych\u00e1zej\u00edc\u00ed z ischiatick\u00e9ho nervu, kter\u00e1 se m\u016f\u017ee projevovat bolest\u00ed v doln\u00ed \u010d\u00e1sti zad, h\u00fd\u017ed\u00edch, a pod\u00e9l nohy. Tato bolest m\u016f\u017ee b\u00fdt zp\u016fsobena r\u016fzn\u00fdmi faktory, jako jsou herniovan\u00e9 plot\u00e9nky, z\u00e1n\u011bt nebo svalov\u00e9 nap\u011bt\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u00da\u010dinn\u00e9 rehabilita\u010dn\u00ed cviky<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dn\u011bte s t\u011bmito cviky, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt doma:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Prota\u017een\u00ed h\u00fd\u017e\u010fov\u00fdch sval\u016f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Polo\u017ete se na z\u00e1da, nohy pokr\u010dte v kolenou a jednu nohu p\u0159it\u00e1hn\u011bte k hrudn\u00edku. T\u00edm uvoln\u00edte h\u00fd\u017e\u010fov\u00e9 svaly. Prove\u010fte ka\u017edou stranu po dobu 30 sekund.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Nata\u017een\u00ed hamstring\u016f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Posa\u010fte se na zem s jednou nohou vzty\u010denou a druhou pokr\u010denou. Sna\u017ete se dos\u00e1hnout na \u0161pi\u010dku vzty\u010den\u00e9 nohy a podr\u017ete prota\u017een\u00ed po dobu 20-30 sekund.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Ko\u010dka-kr\u00e1va<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Toto cvi\u010den\u00ed je skv\u011bl\u00e9 pro uvoln\u011bn\u00ed p\u00e1te\u0159e. Na \u010dty\u0159ech st\u0159\u00eddav\u011b proh\u00fdbejte p\u00e1te\u0159 a zvedejte hlavu, pak zak\u0159ivte z\u00e1da a sklo\u0148te hlavu k zemi. Opakujte 5-10 kr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Bo\u010dn\u00ed prota\u017een\u00ed<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">St\u016fjte nebo sedn\u011bte vzp\u0159\u00edmen\u011b, nat\u00e1hn\u011bte jednu ruku nahoru a druhou ruku polo\u017ete na bok. Naklo\u0148te se do stran a dr\u017ete 15 sekund na ka\u017ed\u00e9 stran\u011b.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Praktick\u00e9 tipy pro prevenci bolest\u00ed<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n  <li>Udr\u017eujte spr\u00e1vnou posturu p\u0159i sezen\u00ed a st\u00e1n\u00ed.<\/li>\n  <li>Vyhn\u011bte se dlouh\u00e9mu sezen\u00ed bez p\u0159est\u00e1vek, pravideln\u011b se protahujte.<\/li>\n  <li>P\u0159i zved\u00e1n\u00ed t\u011b\u017ek\u00fdch p\u0159edm\u011bt\u016f pou\u017e\u00edvejte kolena m\u00edsto zad.<\/li>\n  <li>Zva\u017ete za\u0159azen\u00ed pravideln\u00e9ho dom\u00e1c\u00edho cvi\u010den\u00ed do va\u0161eho t\u00fddne, jako je <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>, kter\u00fd m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm za\u010d\u00e1tkem pro udr\u017een\u00ed kondice.<\/li>\n<\/ul>\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<ul class=\"wp-block-list\">\n  <li>Chybn\u00e9 zah\u0159\u00edv\u00e1n\u00ed p\u0159ed cvi\u010den\u00edm.<\/li>\n  <li>Prov\u00e1d\u011bn\u00ed cvik\u016f p\u0159\u00edli\u0161 rychle nebo s nespr\u00e1vnou technikou.<\/li>\n  <li>Nedostate\u010dn\u00e9 prota\u017een\u00ed po cvi\u010den\u00ed.<\/li>\n  <li>Ignorace bolesti \u2013 pokud n\u011bco bol\u00ed, zastavte a zhodno\u0165te situaci.<\/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 se bolest zhor\u0161uje, \u0161\u00ed\u0159\u00ed se do jin\u00fdch \u010d\u00e1st\u00ed t\u011bla nebo je doprov\u00e1zena jin\u00fdmi p\u0159\u00edznaky, jako jsou ztr\u00e1ta citlivosti nebo slabost, je d\u016fle\u017eit\u00e9 vyhledat odbornou pomoc. Mohou v\u00e1m doporu\u010dit specifickou rehabilitaci nebo l\u00e9\u010dbu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Frequently Asked Questions (FAQ)<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. <a href=\"https:\/\/revolucnicviceni.cz\/en\/ischias-jak-dlouho-trva\/\">How long does it take?<\/a> rehabilitace ischiasu?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">D\u00e9lka rehabilitace se li\u0161\u00ed podle z\u00e1va\u017enosti stavu a reakce t\u011bla na cvi\u010den\u00ed. Obvykle v\u0161ak n\u011bkolik t\u00fddn\u016f pravideln\u00fdch cvi\u010den\u00ed m\u016f\u017ee p\u0159in\u00e9st \u00falevu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Mohu cvi\u010dit i p\u0159i <a href=\"https:\/\/revolucnicviceni.cz\/en\/ischias-cviky-3\/\">bolestiv\u00e9m ischiasu<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Obecn\u011b se doporu\u010duje cvi\u010dit, ale je d\u016fle\u017eit\u00e9 vybrat si vhodn\u00e9, \u0161etrn\u00e9 cviky a nep\u0159eh\u00e1n\u011bt to. Konzultace s odborn\u00edkem m\u016f\u017ee pomoci stanovit nejlep\u0161\u00ed p\u0159\u00edstup.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Kter\u00e1 <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-ischias-2\/\">cvi\u010den\u00ed jsou pro ischias nejvhodn\u011bj\u0161\u00ed<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u00da\u010dinn\u00e1 jsou prota\u017een\u00ed, posilovac\u00ed cvi\u010den\u00ed zam\u011b\u0159en\u00e1 na j\u00e1dro a m\u00edrn\u00e9 aerobn\u00ed aktivity.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. M\u016f\u017eu se <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-ischias\/\">ischiasu \u00fapln\u011b zbavit<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00ed\u010diny ischiasu se mohou li\u0161it a v n\u011bkter\u00fdch p\u0159\u00edpadech m\u016f\u017ee bolest p\u0159etrv\u00e1vat. Spr\u00e1vn\u00e1 rehabilitace a prevence mohou pomoci v\u00fdrazn\u011b <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-zlepsit-pohyblivost-kolen\/\">improve<\/a> kvalitu \u017eivota.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Jak mohu <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-ischias-3\/\">podpo\u0159it rehabilitaci ischiasu<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pravideln\u00fdm cvi\u010den\u00edm, protahov\u00e1n\u00edm, a udr\u017eov\u00e1n\u00edm zdrav\u00e9 v\u00e1hy m\u016f\u017eete podpo\u0159it svou rehabilitaci.<\/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-spadlou-klenbu\/\">Cviky na spadlou klenbu: Efektivn\u00ed cvi\u010den\u00ed doma<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolest-kolen\/\">Cviky na bolest kolen: \u00dalevn\u00e9 a posiluj\u00edc\u00ed cvi\u010den\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-pri-neuropatii-nohou\/\">Cviky p\u0159i neuropatii nohou: Jak si pomoci cvi\u010den\u00edm<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/jake-cviky-na-vyhrezlou-plotenku\/\">Cviky na vyh\u0159ezlou plot\u00e9nku: Jak si pomoci p\u0159irozen\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/zuzeny-paterni-kanal-cviky\/\">Cviky na z\u00fa\u017een\u00fd p\u00e1te\u0159n\u00ed kan\u00e1l: Pomozte si efektivn\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/skryty-sval-spousti-zanet-sedaciho-nervu-cviky\/\">Vliv svalu piriformis na z\u00e1n\u011bt sedac\u00edho nervu a prevence<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Bolesti vych\u00e1zej\u00edc\u00ed z ischiatick\u00e9ho nervu mohou b\u00fdt velmi nep\u0159\u00edjemn\u00e9 a omezuj\u00edc\u00ed. Na\u0161t\u011bst\u00ed existuj\u00ed efektivn\u00ed rehabilita\u010dn\u00ed cviky, kter\u00e9 mohou pomoci zm\u00edrnit bolesti a zlep\u0161it va\u0161i pohyblivost. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik u\u017eite\u010dn\u00fdch cvi\u010den\u00ed, tipy na prevenci a tak\u00e9 na to, kdy je dobr\u00e9 vyhledat odbornou pomoc. Co je ischias a jak se projevuje? \u00da\u010dinn\u00e9 &#8230; <a title=\"Rehabilita\u010dn\u00ed cviky na ischias: Jak ulevit bolestem a zlep\u0161it pohyblivost\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/ischias-rehabilitacni-cviky\/\" aria-label=\"Read more about Rehabilita\u010dn\u00ed cviky na ischias: Jak ulevit bolestem a zlep\u0161it pohyblivost\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":107677,"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":[470,8,2388,1956,1395,1598,203,676,10940,10],"class_list":["post-25666","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-cviceni-pro-vsechny","tag-domaci-trenink","tag-fyzioterapie","tag-ischias","tag-pohyb","tag-prevence","tag-rehabilitacni-cviky","tag-zdravi"],"better_featured_image":{"id":107677,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a fitness","caption":"Ilustrace k t\u00e9matu: ischias.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/ischias-rehabilitacni-cviky.png","filesize":628572,"sizes":{"medium":{"file":"ischias-rehabilitacni-cviky-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":59210,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/ischias-rehabilitacni-cviky-300x300.png"},"thumbnail":{"file":"ischias-rehabilitacni-cviky-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":19602,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/ischias-rehabilitacni-cviky-150x150.png"},"medium_large":{"file":"ischias-rehabilitacni-cviky-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":304686,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/ischias-rehabilitacni-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":25666,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/ischias-rehabilitacni-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=\"Bolesti vych\u00e1zej\u00edc\u00ed z ischiatick\u00e9ho nervu mohou b\u00fdt velmi nep\u0159\u00edjemn\u00e9 a omezuj\u00edc\u00ed. Na\u0161t\u011bst\u00ed existuj\u00ed efektivn\u00ed rehabilita\u010dn\u00ed cviky, kter\u00e9 mohou pomoci zm\u00edrnit bolesti a zlep\u0161it va\u0161i pohyblivost. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik u\u017eite\u010dn\u00fdch cvi\u010den\u00ed, tipy na prevenci a tak\u00e9 na to, kdy je dobr\u00e9 vyhledat odbornou pomoc. 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