{"id":26005,"date":"2026-05-03T05:46:25","date_gmt":"2026-05-03T03:46:25","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-v-kancelari\/"},"modified":"2026-06-29T17:12:34","modified_gmt":"2026-06-29T15:12:34","slug":"cviky-v-kancelari","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-v-kancelari\/","title":{"rendered":"\u00da\u010dinn\u00e9 cviky v kancel\u00e1\u0159i pro va\u0161e zdrav\u00ed"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Pr\u00e1ce v kancel\u00e1\u0159i m\u016f\u017ee b\u00fdt fyzicky i psychicky n\u00e1ro\u010dn\u00e1. Dlouh\u00e9 hodiny sezen\u00ed a monot\u00f3nn\u00ed pohyby mohou v\u00e9st k nepohodl\u00ed, bolestem a dokonce i zdravotn\u00edm probl\u00e9m\u016fm. Na\u0161t\u011bst\u00ed existuj\u00ed jednoduch\u00e9 cviky, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt p\u0159\u00edmo na pracovi\u0161ti, aby jste si udr\u017eeli pohyb a zdrav\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik efektivn\u00edch cvik\u016f a tip\u016f, d\u00edky kter\u00fdm se budete c\u00edtit l\u00e9pe i p\u0159i pr\u00e1ci.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-protazeni-zad\/\">Prota\u017een\u00ed krku a<\/a> ramen<\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-posileni-zadovych-svalu-u-senioru\/\">Pos\u00edlen\u00ed z\u00e1dov\u00fdch sval\u016f<\/a><\/li>\n<li>Uvoln\u011bn\u00ed p\u00e1nve<\/li>\n<li>Kr\u00e1tk\u00e9 proch\u00e1zky<\/li>\n<li>Dechov\u00e1 cvi\u010den\u00ed<\/li>\n<li>Spr\u00e1vn\u00e9 sezen\u00ed<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Jak cvi\u010dit v kancel\u00e1\u0159i?<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-protazeni\/\">Prota\u017een\u00ed krku a<\/a> ramen<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dn\u011bte s jednoduch\u00fdm protahov\u00e1n\u00edm krku a ramen. Pomalu nakl\u00e1n\u011bjte hlavu na jednu stranu, dr\u017ete p\u00e1r sekund a pot\u00e9 na druhou. Opakujte 3-5kr\u00e1t. Na uvoln\u011bn\u00ed ramen zkuste ramena zvednout k u\u0161\u00edm a pot\u00e9 je st\u00e1hnout dol\u016f, op\u011bt n\u011bkolikr\u00e1t zopakujte.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-zada-5\/\">Pos\u00edlen\u00ed z\u00e1dov\u00fdch sval\u016f<\/a><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Abyste p\u0159ede\u0161li bolestem zad, je dobr\u00e9 si dop\u0159\u00e1t kr\u00e1tk\u00e9 momenty <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-posileni-zadovych-svalu\/\">na pos\u00edlen\u00ed z\u00e1dov\u00fdch sval\u016f<\/a>. Nap\u0159\u00edklad se op\u0159ete o st\u016fl a prove\u010fte m\u00edrn\u00fd p\u0159edklon s nata\u017een\u00fdmi rukama. Dr\u017ete pozici po dobu 10-15 sekund a pot\u00e9 uvoln\u011bte.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Uvoln\u011bn\u00ed p\u00e1nve<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Rovn\u011b\u017e nezapom\u00ednejte na pohyby p\u00e1nve. Zkuste se postavit, <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-ploche-nohy\/\">d\u00e1t nohy na<\/a> \u0161\u00ed\u0159ku ramen a prov\u00e1d\u011bt lehk\u00e9 krou\u017een\u00ed p\u00e1nv\u00ed. Pom\u00e1h\u00e1 to zm\u00edrnit nap\u011bt\u00ed a zlep\u0161it prokrven\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kr\u00e1tk\u00e9 proch\u00e1zky<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vst\u00e1vejte od stolu a na chvilku se projd\u011bte po kancel\u00e1\u0159i, t\u0159eba i k vodn\u00edmu automatu. Kr\u00e1tk\u00e9 proch\u00e1zky nejen prosp\u011bj\u00ed t\u011blu, ale tak\u00e9 osv\u011b\u017e\u00ed va\u0161i mysl.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Dechov\u00e1 cvi\u010den\u00ed<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dechov\u00e1 cvi\u010den\u00ed mohou b\u00fdt velmi uklid\u0148uj\u00edc\u00ed a zbavuj\u00ed stresu. Zkuste hlubok\u00e9 n\u00e1dechy nosu a v\u00fddechy \u00fasty. Opakujte to p\u00e1rkr\u00e1t, abyste uklidnili mysl a t\u011blo.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby p\u0159i cvi\u010den\u00ed v kancel\u00e1\u0159i<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159ep\u00edn\u00e1n\u00ed sil &#8211; ned\u011blejte ze cvi\u010den\u00ed maraton, jde o kr\u00e1tk\u00e9 uvoln\u011bn\u00ed.<\/li>\n<li>Nespr\u00e1vn\u00e1 pozice &#8211; dbejte na to, abyste m\u011bli spr\u00e1vnou ergonomii t\u011bla.<\/li>\n<li>Zapom\u00edn\u00e1n\u00ed na pravidelnost &#8211; sna\u017ete se cvi\u010dit n\u011bkolik kr\u00e1t za den.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">When to consult a specialist?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud se c\u00edt\u00edte st\u00e1le unaven\u00ed, bol\u00ed v\u00e1s z\u00e1da nebo jin\u00e9 \u010d\u00e1sti t\u011bla i po cvi\u010den\u00ed, je dobr\u00e9 se poradit s odborn\u00edkem, jako je fyzioterapeut nebo chiropraktik. Tak\u00e9 pokud m\u00e1te n\u011bjak\u00e9 p\u0159etrv\u00e1vaj\u00edc\u00ed bolesti nebo jin\u00e9 zdravotn\u00ed pot\u00ed\u017ee, nev\u00e1hejte vyhledat l\u00e9ka\u0159skou pomoc.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">FAQ<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Jak \u010dasto bych m\u011bl cvi\u010dit v kancel\u00e1\u0159i?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Doporu\u010duje se protahovat a cvi\u010dit alespo\u0148 5-10 minut ka\u017edou hodinu sezen\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohou mi pomoci cviky v kancel\u00e1\u0159i <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolest-zad\/\">s bolestmi zad<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, pravideln\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-posilovani\/\">protahov\u00e1n\u00ed a posilov\u00e1n\u00ed<\/a> m\u016f\u017ee zna\u010dn\u011b p\u0159isp\u011bt k \u00falev\u011b <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-pri-bolesti-zad\/\">od bolest\u00ed zad<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 cviky jsou nejvhodn\u011bj\u0161\u00ed pro kancel\u00e1\u0159sk\u00e9 pracovn\u00edky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vhodn\u00e9 jsou <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-posileni-zadovych-svalu-2\/\">protahovac\u00ed cviky, posilov\u00e1n\u00ed z\u00e1dov\u00fdch sval\u016f<\/a> a kr\u00e1tk\u00e9 proch\u00e1zky.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Co pot\u0159ebuji k cvi\u010den\u00ed v kancel\u00e1\u0159i?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u011bt\u0161inou nic speci\u00e1ln\u00edho, jedin\u00e9, co pot\u0159ebujete, je mal\u00fd kousek m\u00edsta a pohodln\u00fd od\u011bv.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Je cvi\u010den\u00ed v kancel\u00e1\u0159i pro ka\u017ed\u00e9ho?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u011bt\u0161ina cvik\u016f je bezpe\u010dn\u00e1, ale pokud m\u00e1te n\u011bjak\u00e9 zdravotn\u00ed probl\u00e9my, pora\u010fte se s l\u00e9ka\u0159em.<\/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-streva\/\">Cviky na st\u0159eva: Jak podpo\u0159it tr\u00e1ven\u00ed a zdrav\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-ploche-nohy-senior\/\">\u00da\u010dinn\u00e9 cviky na ploch\u00e9 nohy pro seniory: Zlep\u0161ete sv\u00e9 zdrav\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-lymfu-nohy\/\">Cviky na lymfu nohou: Jak podpo\u0159it zdrav\u00ed a prokrven\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/zamrzle-rameno-cviky-youtube\/\">Zamrzl\u00e9 rameno: Cviky pro \u00falevu a prevenci na YouTube<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-pri-parkinsonove-chorobe\/\">Cviky p\u0159i Parkinsonov\u011b chorob\u011b: Jak pomoci sv\u00e9mu t\u011blu<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolest-zad-v-bederni-oblasti\/\">Cviky na bolest zad v bedern\u00ed oblasti: Jak na to spr spr\u00e1vn\u011b<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Pr\u00e1ce v kancel\u00e1\u0159i m\u016f\u017ee b\u00fdt fyzicky i psychicky n\u00e1ro\u010dn\u00e1. Dlouh\u00e9 hodiny sezen\u00ed a monot\u00f3nn\u00ed pohyby mohou v\u00e9st k nepohodl\u00ed, bolestem a dokonce i zdravotn\u00edm probl\u00e9m\u016fm. Na\u0161t\u011bst\u00ed existuj\u00ed jednoduch\u00e9 cviky, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt p\u0159\u00edmo na pracovi\u0161ti, aby jste si udr\u017eeli pohyb a zdrav\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik efektivn\u00edch cvik\u016f a tip\u016f, d\u00edky kter\u00fdm &#8230; <a title=\"\u00da\u010dinn\u00e9 cviky v kancel\u00e1\u0159i pro va\u0161e zdrav\u00ed\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-v-kancelari\/\" aria-label=\"Read more about \u00da\u010dinn\u00e9 cviky v kancel\u00e1\u0159i pro va\u0161e zdrav\u00ed\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":109588,"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":[8,11632,384,394,11633,203,676,11634,2040,10],"class_list":["post-26005","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-pohybovy-aparat","category-zdravi","tag-cviceni","tag-cviky-v-kancelari","tag-ergonomie","tag-fitness","tag-kancelare","tag-pohyb","tag-prevence","tag-produkivita","tag-uvolneni","tag-zdravi"],"better_featured_image":{"id":109588,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a pohyb","caption":"Ilustrace k t\u00e9matu: cviky v kancel\u00e1\u0159i.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-v-kancelari.png","filesize":1124723,"sizes":{"medium":{"file":"cviky-v-kancelari-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":93524,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-v-kancelari-300x300.png"},"thumbnail":{"file":"cviky-v-kancelari-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":29243,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-v-kancelari-150x150.png"},"medium_large":{"file":"cviky-v-kancelari-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":533484,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-v-kancelari-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":26005,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-v-kancelari.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=\"Pr\u00e1ce v kancel\u00e1\u0159i m\u016f\u017ee b\u00fdt fyzicky i psychicky n\u00e1ro\u010dn\u00e1. Dlouh\u00e9 hodiny sezen\u00ed a monot\u00f3nn\u00ed pohyby mohou v\u00e9st k nepohodl\u00ed, bolestem a dokonce i zdravotn\u00edm probl\u00e9m\u016fm. Na\u0161t\u011bst\u00ed existuj\u00ed jednoduch\u00e9 cviky, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt p\u0159\u00edmo na pracovi\u0161ti, aby jste si udr\u017eeli pohyb a zdrav\u00ed. 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