{"id":26156,"date":"2026-05-03T03:41:13","date_gmt":"2026-05-03T01:41:13","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/mc-kenzy-cviky-pro-bederni-pater\/"},"modified":"2026-06-29T18:12:23","modified_gmt":"2026-06-29T16:12:23","slug":"mc-kenzy-cviky-pro-bederni-pater","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/mc-kenzy-cviky-pro-bederni-pater\/","title":{"rendered":"McKenzie cviky pro bedern\u00ed p\u00e1te\u0159: Zlep\u0161ete sv\u016fj stav"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Pokud v\u00e1s <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bederni-pater-a-kycle-5\/\">tr\u00e1p\u00ed bolesti bedern\u00ed p\u00e1te\u0159e nebo<\/a> chcete <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bederni-pater-pri-bolest-v-oblasti-kycle\/\">pos\u00edlit oblast<\/a> okolo n\u00ed, McKenzie cviky mohou b\u00fdt tou spr\u00e1vnou volbou. Tato metoda cvi\u010den\u00ed se zam\u011b\u0159uje na stabilizaci a pos\u00edlen\u00ed p\u00e1te\u0159e a m\u016f\u017ee pomoci zlep\u0161it va\u0161i celkovou pohyblivost a kvalitu \u017eivota. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na konkr\u00e9tn\u00ed cviky, jejich v\u00fdhody a jak je spr\u00e1vn\u011b prov\u00e1d\u011bt.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Co jsou McKenzie cviky?<\/li>\n<li>Advantages <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bederni-pater-a-kycle-2\/\">cvi\u010den\u00ed pro bedern\u00ed<\/a> <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bederni-pater-pri-bolest-v-oblasti-kycle-2\/\">spine<\/a><\/li>\n<li>Nej\u010dast\u011bj\u0161\u00ed cviky<\/li>\n<li>How to exercise correctly<\/li>\n<li>Mistakes to avoid<\/li>\n<li>When to seek a specialist<\/li>\n<li>FAQ<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Co jsou McKenzie cviky?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">McKenzie metoda je rehabilita\u010dn\u00ed p\u0159\u00edstup, kter\u00fd se specializuje na diagnostiku a l\u00e9\u010dbu bolest\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/rehabilitacni-cviky-na-bederni-pater\/\">lumbar spine<\/a>. Tato metoda zahrnuje specifick\u00e9 cvi\u010den\u00ed zam\u011b\u0159en\u00e9 na vyrovn\u00e1n\u00ed a pos\u00edlen\u00ed p\u00e1te\u0159e. Jej\u00ed hlavn\u00ed my\u0161lenkou je, \u017ee spr\u00e1vn\u00fdm pohybem dojde k \u00falev\u011b od <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bederni-pater-6\/\">bolesti a k pos\u00edlen\u00ed<\/a> sval\u016f kolem p\u00e1te\u0159e.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">V\u00fdhody cvi\u010den\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-pro-bederni-pater-2\/\">pro bedern\u00ed p\u00e1te\u0159<\/a><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pos\u00edlen\u00ed z\u00e1dov\u00fdch sval\u016f<\/li>\n<li>Zv\u00fd\u0161en\u00ed flexibility a pohyblivosti<\/li>\n<li>\u00daleva od bolesti<\/li>\n<li>Prevence budouc\u00edch probl\u00e9m\u016f s p\u00e1te\u0159\u00ed<\/li>\n<li>Zlep\u0161en\u00ed celkov\u00e9 kondice<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Nej\u010dast\u011bj\u0161\u00ed cviky<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Cvik &#8211; P\u0159itahov\u00e1n\u00ed kolen k hrudn\u00edku<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da, pokr\u010dte kolena a p\u0159it\u00e1hn\u011bte je k hrudn\u00edku. Dr\u017ete si pozici 15\u201330 sekund a zhluboka d\u00fdchejte. Tento cvik pom\u00e1h\u00e1 uvolnit nap\u011bt\u00ed v doln\u00ed \u010d\u00e1sti zad.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Cvik &#8211; Extenze zad<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na b\u0159icho a sna\u017ete se zvednout hrudn\u00edk z podlo\u017eky pomoc\u00ed p\u0159edlokt\u00ed. Tato pozice <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bederni-pater-5\/\">posiluje z\u00e1dov\u00e9 svaly<\/a> a zlep\u0161uje dr\u017een\u00ed t\u011bla.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Cvik &#8211; Ot\u00e1\u010den\u00ed trupu<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da, pokr\u010dte kolena a nechte je spadnout na jednu stranu, zat\u00edmco druh\u00e1 ramena z\u016fst\u00e1vaj\u00ed na zemi. Dr\u017ete 15\u201330 sekund a opakujte na druhou stranu. Tento cvik <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-pro-bederni-pater\/\">zlep\u0161uje rotaci p\u00e1te\u0159e<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to exercise correctly<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud se rozhodnete pro cvi\u010den\u00ed McKenzie metody, je d\u016fle\u017eit\u00e9 dodr\u017eovat n\u00e1sleduj\u00edc\u00ed doporu\u010den\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pracujte na spr\u00e1vn\u00e9 technice, aby nedoch\u00e1zelo k dal\u0161\u00edmu zat\u011b\u017eov\u00e1n\u00ed p\u00e1te\u0159e.<\/li>\n<li>Za\u010dn\u011bte s n\u011bkolika opakov\u00e1n\u00edmi a postupn\u011b zvy\u0161ujte po\u010det.<\/li>\n<li>Poslouchejte sv\u00e9 t\u011blo. Pokud se objev\u00ed bolest, p\u0159esta\u0148te cvi\u010dit a pora\u010fte se s odborn\u00edkem.<\/li>\n<li>Zva\u017ete, zda nechcete doplnit sv\u016fj re\u017eim cvi\u010den\u00edm pomoc\u00ed <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a> \u2013 umo\u017en\u00ed v\u00e1m cvi\u010dit pravideln\u011b a efektivn\u011b.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Mistakes to avoid<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Neprov\u00e1d\u011bjte cvi\u010den\u00ed, kdy\u017e m\u00e1te akutn\u00ed bolesti.<\/li>\n<li>Nem\u011b\u0148te cviky na vlastn\u00ed p\u011bst bez konzultace s odborn\u00edkem.<\/li>\n<li>Neopom\u00edjejte zah\u0159\u00e1t\u00ed a prota\u017een\u00ed p\u0159ed cvi\u010den\u00edm.<\/li>\n<li>Nesna\u017ete se cvi\u010dit bez pravidelnosti \u2013 konzistence je kl\u00ed\u010dov\u00e1.<\/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 poci\u0165ujete intenzivn\u00ed bolest, omezen\u00ed pohyb\u016f nebo se probl\u00e9my nelep\u0161\u00ed po n\u011bkolika t\u00fddnech cvi\u010den\u00ed, je nezbytn\u00e9 vyhledat pomoc fyzioterapeuta nebo l\u00e9ka\u0159e. Odborn\u00edk dok\u00e1\u017ee posoudit v\u00e1\u0161 stav a navrhnout vhodn\u00fd l\u00e9\u010debn\u00fd pl\u00e1n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQ<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">I can <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bederni-pater-youtube-2\/\">cvi\u010dit McKenzie cviky<\/a> i v t\u011bhotenstv\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Je ide\u00e1ln\u00ed konzultovat cvi\u010den\u00ed se sv\u00fdm l\u00e9ka\u0159em. N\u011bkter\u00e1 cvi\u010den\u00ed mohou b\u00fdt vhodn\u00e1, ale je t\u0159eba db\u00e1t zv\u00fd\u0161en\u00e9 opatrnosti.<\/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\">Je doporu\u010deno cvi\u010dit pravideln\u011b, ide\u00e1ln\u011b 3-5kr\u00e1t t\u00fddn\u011b, v z\u00e1vislosti na va\u0161em stavu a pohod\u011b.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kdy poc\u00edt\u00edm prvn\u00ed zm\u011bny?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u00dalevu od bolesti a zlep\u0161en\u00ed pohyblivosti byste m\u011bli zaznamenat b\u011bhem n\u011bkolika t\u00fddn\u016f pravideln\u00e9ho cvi\u010den\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jsou tyto cviky vhodn\u00e9 pro ka\u017ed\u00e9ho?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ne ka\u017ed\u00fd m\u016f\u017ee vykon\u00e1vat cvi\u010den\u00ed McKenzie. V\u017edy je dobr\u00e9 konzultovat s odborn\u00edkem, zvl\u00e1\u0161t\u011b pokud m\u00e1te p\u0159edchoz\u00ed zdravotn\u00ed probl\u00e9my.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Co mohu d\u011blat, abych prevenci bolesti zad?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">D\u016fle\u017eit\u00e9 je nejen cvi\u010den\u00ed, ale tak\u00e9 spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla, ergonomick\u00e9 pracovi\u0161t\u011b a pravideln\u00fd pohyb v b\u011b\u017en\u00e9m \u017eivot\u011b.<\/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-bricho-ve-stoje-3\/\">Cviky na b\u0159icho ve stoje: Jak je za\u0159adit do tr\u00e9ninku<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-srdce\/\">Cviky na srdce: Jak pos\u00edlit kardiovaskul\u00e1rn\u00ed zdrav\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-patni-ostruhu-3\/\">Cviky na patn\u00ed ostruhu: Jak si ulevit od bolesti<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/bolest-kycle-cviky-2\/\">Cviky na \u00falevu od bolesti ky\u010dle: Jak efektivn\u011b cvi\u010dit doma<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/artroza-v-koleni-posilujici-cviky-2\/\">Artr\u00f3za v koleni: Posiluj\u00edc\u00ed cviky pro \u00falevu a prevenci<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bolave-ramena-youtube\/\">Cviky na bolav\u00e1 ramena: Kde je naj\u00edt na YouTube?<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Pokud v\u00e1s tr\u00e1p\u00ed bolesti bedern\u00ed p\u00e1te\u0159e nebo chcete pos\u00edlit oblast okolo n\u00ed, McKenzie cviky mohou b\u00fdt tou spr\u00e1vnou volbou. Tato metoda cvi\u010den\u00ed se zam\u011b\u0159uje na stabilizaci a pos\u00edlen\u00ed p\u00e1te\u0159e a m\u016f\u017ee pomoci zlep\u0161it va\u0161i celkovou pohyblivost a kvalitu \u017eivota. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na konkr\u00e9tn\u00ed cviky, jejich v\u00fdhody a jak je spr\u00e1vn\u011b prov\u00e1d\u011bt. Co &#8230; <a title=\"McKenzie cviky pro bedern\u00ed p\u00e1te\u0159: Zlep\u0161ete sv\u016fj stav\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/mc-kenzy-cviky-pro-bederni-pater\/\" aria-label=\"Read more about McKenzie cviky pro bedern\u00ed p\u00e1te\u0159: Zlep\u0161ete sv\u016fj stav\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":109226,"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":[1279,379,8,1956,1395,1490,11293,1016,11377],"class_list":["post-26156","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-bederni-pater","tag-bolesti-zad","tag-cviceni","tag-domaci-trenink","tag-fyzioterapie","tag-kondice","tag-mckenzie-cviky","tag-rehabilitace","tag-zdravotni-cviceni"],"better_featured_image":{"id":109226,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Zdrav\u00ed a fitness","caption":"Ilustrace k t\u00e9matu: McKenzie cviky.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/mc-kenzy-cviky-pro-bederni-pater.png","filesize":1450667,"sizes":{"medium":{"file":"mc-kenzy-cviky-pro-bederni-pater-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":117924,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/mc-kenzy-cviky-pro-bederni-pater-300x300.png"},"thumbnail":{"file":"mc-kenzy-cviky-pro-bederni-pater-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":32587,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/mc-kenzy-cviky-pro-bederni-pater-150x150.png"},"medium_large":{"file":"mc-kenzy-cviky-pro-bederni-pater-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":741162,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/mc-kenzy-cviky-pro-bederni-pater-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":26156,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/mc-kenzy-cviky-pro-bederni-pater.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 v\u00e1s tr\u00e1p\u00ed bolesti bedern\u00ed p\u00e1te\u0159e nebo chcete pos\u00edlit oblast okolo n\u00ed, McKenzie cviky mohou b\u00fdt tou spr\u00e1vnou volbou. Tato metoda cvi\u010den\u00ed se zam\u011b\u0159uje na stabilizaci a pos\u00edlen\u00ed p\u00e1te\u0159e a m\u016f\u017ee pomoci zlep\u0161it va\u0161i celkovou pohyblivost a kvalitu \u017eivota. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na konkr\u00e9tn\u00ed cviky, jejich v\u00fdhody a jak je spr\u00e1vn\u011b prov\u00e1d\u011bt. 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