{"id":196575,"date":"2020-11-16T10:00:43","date_gmt":"2020-11-16T09:00:43","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=196575"},"modified":"2022-01-26T14:59:02","modified_gmt":"2022-01-26T13:59:02","slug":"7-tipu-jak-vyzrat-na-bolest-zad-zpusobenou-dlouhym-sezenim","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-vyzrat-na-bolest-zad-zpusobenou-dlouhym-sezenim\/","title":{"rendered":"7 tip\u016f, jak vyzr\u00e1t na bolest zad zp\u016fsobenou dlouh\u00fdm sezen\u00edm"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-vyzrat-na-bolest-zad-zpusobenou-dlouhym-sezenim\/#Proc_je_dlouhodobe_sezeni_nebezpecne\" title=\"Pro\u010d je dlouhodob\u00e9 sezen\u00ed nebezpe\u010dn\u00e9?\">Pro\u010d je dlouhodob\u00e9 sezen\u00ed nebezpe\u010dn\u00e9?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-vyzrat-na-bolest-zad-zpusobenou-dlouhym-sezenim\/#Jaka_bolest_nas_muze_potrapit\" title=\"Jak\u00e1 bolest n\u00e1s m\u016f\u017ee potr\u00e1pit?&nbsp;\">Jak\u00e1 bolest n\u00e1s m\u016f\u017ee potr\u00e1pit?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-vyzrat-na-bolest-zad-zpusobenou-dlouhym-sezenim\/#Faktory_ktere_ovlivnuji_bolest_zad\" title=\"Faktory, kter\u00e9 ovliv\u0148uj\u00ed bolest zad\">Faktory, kter\u00e9 ovliv\u0148uj\u00ed bolest zad<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-vyzrat-na-bolest-zad-zpusobenou-dlouhym-sezenim\/#1_Zamerte_se_na_spravne_drzeni_tela\" title=\"1. Zam\u011b\u0159te se na spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla&nbsp;\">1. Zam\u011b\u0159te se na spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-vyzrat-na-bolest-zad-zpusobenou-dlouhym-sezenim\/#2_Mente_polohy\" title=\"2. M\u011b\u0148te polohy\">2. M\u011b\u0148te polohy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-vyzrat-na-bolest-zad-zpusobenou-dlouhym-sezenim\/#3_Strava\" title=\"3. Strava\">3. Strava<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-vyzrat-na-bolest-zad-zpusobenou-dlouhym-sezenim\/#4_Ergonomicke_vybaveni\" title=\"4. Ergonomick\u00e9 vybaven\u00ed\">4. Ergonomick\u00e9 vybaven\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-vyzrat-na-bolest-zad-zpusobenou-dlouhym-sezenim\/#5_Zaradte_pravidelnou_aktivitu\" title=\"5. Za\u0159a\u010fte pravidelnou aktivitu\">5. Za\u0159a\u010fte pravidelnou aktivitu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-vyzrat-na-bolest-zad-zpusobenou-dlouhym-sezenim\/#6_Udrzujte_psychickou_pohodu\" title=\"6. Udr\u017eujte psychickou pohodu&nbsp;\">6. Udr\u017eujte psychickou pohodu&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-vyzrat-na-bolest-zad-zpusobenou-dlouhym-sezenim\/#7_Vyhledejte_odbornika\" title=\"7. Vyhledejte odborn\u00edka\">7. Vyhledejte odborn\u00edka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-vyzrat-na-bolest-zad-zpusobenou-dlouhym-sezenim\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Dlouh\u00e9 sezen\u00ed u po\u010d\u00edta\u010de m\u016f\u017eeme v dne\u0161n\u00ed dob\u00e9 pova\u017eovat za t\u00e9m\u011b\u0159 podobn\u00fd ne\u0161var, jak\u00fdm je nap\u0159\u00edklad kou\u0159en\u00ed. V\u0161ichni v\u00edme, \u017ee n\u00e1m \u0161kod\u00ed, slibujeme si, \u017ee se budeme pravideln\u011b p\u0159i pr\u00e1ci protahovat a sed\u011bt rovn\u011b, ale pak se pono\u0159\u00edme do nov\u00fdch \u00fakol\u016f a stejn\u011b se na \u017eidli zase v\u0161elijak krout\u00edme. A protahov\u00e1n\u00ed? To b\u011bhem pracovn\u00edho dne \u00fasp\u011b\u0161n\u011b vypust\u00edme z hlavy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vzpomeneme si na n\u011bj a\u017e ve\u010der, kdy op\u011bt sed\u00edme nebo le\u017e\u00edme u televize a za\u010dne se oz\u00fdvat nep\u0159\u00edjemn\u00e1 bolest zad. Ta m\u016f\u017ee m\u00edt mnoho podob, n\u011bkoho tr\u00e1p\u00ed bedra, jin\u00fd si st\u011b\u017euje na kr\u010dn\u00ed p\u00e1te\u0159. I kdy\u017e se tyto bolesti zdaj\u00ed jako banalita, mohou m\u00edt mnohem nep\u0159\u00edjemn\u011bj\u0161\u00ed d\u016fsledky, jako jsou nap\u0159\u00edklad siln\u00e9 migr\u00e9ny, kter\u00e9 dok\u00e1\u017e\u00ed \u010dlov\u011bka vy\u0159adit z pracovn\u00edho re\u017eimu na n\u011bkolik dn\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ale pro\u010d si znep\u0159\u00edjem\u0148ovat \u017eivot, kdy\u017e se <strong>bolesti d\u00e1 p\u0159edch\u00e1zet<\/strong>. A nen\u00ed to a\u017e tak slo\u017eit\u00e9. V dne\u0161n\u00edm \u010dl\u00e1nku v\u00e1m \u0159ekneme, jak na to.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_je_dlouhodobe_sezeni_nebezpecne\"><\/span>Pro\u010d je dlouhodob\u00e9 sezen\u00ed nebezpe\u010dn\u00e9?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"898\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200219-WA0001-898x1124.jpg\" alt=\"Pro\u010d je dlouh\u00e9 sezen\u00ed nebezpe\u010dn\u00e9\" class=\"wp-image-196576\" title=\"Pro\u010d je dlouh\u00e9 sezen\u00ed nebezpe\u010dn\u00e9\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200219-WA0001-898x1124.jpg 898w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200219-WA0001-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200219-WA0001-1227x1536.jpg 1227w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200219-WA0001.jpg 1278w\" sizes=\"auto, (max-width: 898px) 100vw, 898px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud \u010dlov\u011bk dlouhou dobu sed\u00ed, zvy\u0161uje se <strong>pravd\u011bpodobnost \u00farazu <\/strong>nebo jin\u00e9ho mechanick\u00e9ho po\u0161kozen\u00ed z\u00e1dov\u00fdch sval\u016f, \u0161lach, kost\u00ed \u010di vaz\u016f. Kdy\u017e se pak prot\u00e1hne nebo ud\u011bl\u00e1 jin\u00fd ne\u010dekan\u00fd pohyb a najednou uc\u00edt\u00ed <strong>prudkou bolest, k\u0159upnut\u00ed<\/strong> nebo jin\u00fd nep\u0159\u00edjemn\u00fd projev. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i dlouh\u00e9m sezen\u00ed tak\u00e9 doch\u00e1z\u00ed k <strong>\u00fanav\u011b sval\u016f zad a \u0161\u00edje<\/strong>, nebo\u0165 se sni\u017euje p\u0159\u00edvod krve a je vyv\u00edjeno vysok\u00e9 nap\u011bt\u00ed na p\u00e1te\u0159, a to zejm\u00e9na v oblasti doln\u00ed \u010d\u00e1sti zad a \u0161\u00edje. Sezen\u00ed nav\u00edc zp\u016fsobuje stla\u010den\u00ed plot\u00e9nek, co\u017e br\u00e1n\u00ed v\u00fd\u017eiv\u011b, a m\u016f\u017ee tak doch\u00e1zet k jejich p\u0159ed\u010dasn\u00e9 degeneraci. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Celkov\u011b m\u016f\u017eete postupem \u010dasu kv\u016fli dlouhodob\u00e9mu sezen\u00ed poci\u0165ovat <strong>zhor\u0161en\u00ed zdrav\u00ed, fyzick\u00e9 kondice, probl\u00e9my s tr\u00e1ven\u00edm<\/strong>, vy\u0161\u0161\u00ed hladiny cukru a tuku v krvi \u010di zv\u00fd\u0161en\u00ed procenta t\u011blesn\u00e9ho tuku. A to jsou jen n\u011bkter\u00e9 z mnoha rizik, kter\u00e9 jsou s dlouhodob\u00fdm sezen\u00edm spojeny. Proto byste se m\u011bli sna\u017eit za\u0159azovat pravideln\u011b pohybovou aktivitu. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cast\u00fdm probl\u00e9mem, kter\u00fd se poj\u00ed s dlouhodob\u00fdm sezen\u00edm, je horn\u00ed a doln\u00ed zk\u0159\u00ed\u017een\u00fd syndrom. Jedn\u00e1 se o svalov\u00e9 dysbalance, kter\u00e9<strong> vznikaj\u00ed v d\u016fsledku nevhodn\u00e9ho, jednostrann\u00e9ho zat\u011b\u017eov\u00e1n\u00ed pohybov\u00e9ho apar\u00e1tu<\/strong> bez n\u00e1sledn\u00e9 kompenzace, co\u017e zjednodu\u0161en\u011b znamen\u00e1, \u017ee st\u00e1le stejn\u00fdm zp\u016fsobem zapojujeme n\u011bkter\u00e9 svaly a jin\u00e9 opom\u00edj\u00edme.&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>U <strong>horn\u00edho zk\u0159\u00ed\u017een\u00e9ho syndromu<\/strong> doch\u00e1z\u00ed ke <strong>zkr\u00e1cen\u00ed horn\u00edch vl\u00e1ken svalu<\/strong> trap\u00e9zov\u00e9ho, zdviha\u010de lopatky a k p\u0159evaze k\u00fdva\u010de hlavy. Tuto dysbalanci pozn\u00e1te na \u010dlov\u011bku tak, \u017ee m\u00e1 <strong>p\u0159edsunutou hlavu<\/strong>, doch\u00e1z\u00ed tak\u00e9 k p\u0159et\u00ed\u017een\u00ed kr\u010dn\u00edho a hrudn\u00edho p\u0159echodu a vznikaj\u00ed tzv. gotick\u00e1 ramena. <span style=\"color:#ff6600\" class=\"tadv-color\">[13] [14]<\/span><\/p>\n\n\n\n<p>U <strong>doln\u00edho zk\u0159\u00ed\u017een\u00e9ho syndromu<\/strong> jsou zkr\u00e1ceny flexory ky\u010deln\u00edho kloubu (p\u0159edn\u00ed strana stehen) i vzp\u0159imova\u010de trupu, a to jak u velk\u00e9ho, tak i mal\u00e9ho h\u00fd\u017e\u010fov\u00e9ho svalu. Tuto dysbalanci pozn\u00e1te tak, \u017ee m\u00e1 p\u00e1nev tendenci posouvat se dop\u0159edu a doch\u00e1z\u00ed k lord\u00f3ze v p\u0159echodu bedern\u00ed k\u0159\u00ed\u017eov\u00e9 oblasti. Nav\u00edc doch\u00e1z\u00ed i k chybn\u00e9mu p\u0159ebudov\u00e1n\u00ed stereotypu kroku. <span style=\"color:#ff6600\" class=\"tadv-color\">[13] [14]<\/span><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jaka_bolest_nas_muze_potrapit\"><\/span>Jak\u00e1 bolest n\u00e1s m\u016f\u017ee potr\u00e1pit?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro \u00fapln\u00e9 zjednodu\u0161en\u00ed m\u016f\u017eeme bolest zad rozd\u011blit na <strong>2 typy<\/strong>:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>bolest doln\u00ed \u010d\u00e1sti zad<\/li><li>bolest horn\u00ed \u010d\u00e1sti zad<\/li><\/ul>\n\n\n\n<p>U obou typ\u016f bolest\u00ed je pot\u0159eba p\u0159i l\u00e9\u010db\u011b rozezn\u00e1vat, jestli se jedn\u00e1 o akutn\u00ed, nebo chronick\u00e9 probl\u00e9my. V prvn\u00edm p\u0159\u00edpad\u011b se jedn\u00e1 o bolest, kter\u00e1 v\u00e1s bude tr\u00e1pit v \u0159\u00e1du <strong>hodin, maxim\u00e1ln\u011b dn\u016f a v\u00fdjime\u010dn\u011b i t\u00fddnu<\/strong>. Chronick\u00e1 bolest pak zpravidla trv\u00e1 <strong>d\u00e9le ne\u017e t\u0159i m\u011bs\u00edce<\/strong> a m\u016f\u017ee v\u00e1s doprov\u00e1zet cel\u00fd \u017eivot. Dokonce je mo\u017en\u00e9, aby se z akutn\u00edch probl\u00e9m\u016f \u010dasem staly chronick\u00e9, proto nen\u00ed na m\u00edst\u011b jak\u00e9koliv bolesti podce\u0148ovat, ale naopak je pot\u0159eba p\u0159\u00ed\u010dinu \u0159e\u0161it co nejd\u0159\u00edv.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Faktory_ktere_ovlivnuji_bolest_zad\"><\/span>Faktory, kter\u00e9 ovliv\u0148uj\u00ed bolest zad<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bolest zad, stejn\u011b jako mnoho dal\u0161\u00edch zdravotn\u00edch probl\u00e9m\u016f, ovliv\u0148uje mnoho faktor\u016f. Nad n\u011bkter\u00fdmi z nich m\u00e1 \u010dlov\u011bk kontrolu, nad jin\u00fdmi nikoliv. Pokud je to alespo\u0148 trochu mo\u017en\u00e9, m\u011bl by <strong>d\u011blat maximum proto, aby bolesti zad p\u0159edch\u00e1zel<\/strong>, a vyhnul se tak dlouhodob\u00fdm probl\u00e9m\u016fm. Kter\u00e9 faktory, krom\u011b dlouhodob\u00e9ho sezen\u00ed, na ni maj\u00ed vliv? <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-749x1124.jpg\" alt=\"Faktory, kter\u00e9 ovliv\u0148uj\u00ed bolest zad\" class=\"wp-image-196613\" title=\"Faktory, kter\u00e9 ovliv\u0148uj\u00ed bolest zad\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jede-bricho-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:52px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. V\u011bk<\/h3>\n\n\n\n<p>Prvn\u00ed v\u00e1\u017en\u011bj\u0161\u00ed probl\u00e9my s bolest\u00ed zad se ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f objevuj\u00ed mezi 30\u201350 lety a s p\u0159ib\u00fdvaj\u00edc\u00edm v\u011bkem jsou st\u00e1le \u010dast\u011bj\u0161\u00ed. Postupn\u011b toti\u017e <strong>doch\u00e1z\u00ed ke ztr\u00e1t\u011b pevnosti kost\u00ed<\/strong> v d\u016fsledku osteopor\u00f3zy a sou\u010dasn\u00e9mu sn\u00ed\u017een\u00ed elasticity a svalov\u00e9ho nap\u011bt\u00ed. Meziobratlov\u00e9 plot\u00e9nky nav\u00edc s v\u011bkem ztr\u00e1cej\u00ed pru\u017enost, co\u017e <strong>sni\u017euje jejich schopnost tlumit n\u00e1razy<\/strong> obratl\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na pevnost kost\u00ed m\u00e1 z\u00e1sadn\u00ed vliv i sportovn\u00ed aktivita, abychom zpomalili tyto degenerativn\u00ed procesy a zachovali si zdrav\u00ed do vysok\u00e9ho v\u011bku. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Fyzick\u00e1 zdatnost<\/h3>\n\n\n\n<p>U lidi, kte\u0159\u00ed jsou m\u00e9n\u011b fyzicky zdatn\u00ed, se bolesti zad objevuj\u00ed \u010dast\u011bji. Je to p\u0159edev\u0161\u00edm kv\u016fli <strong>slab\u0161\u00edm z\u00e1dov\u00fdm a b\u0159i\u0161n\u00edm sval\u016fm<\/strong>, kter\u00e9 pak nemohou poskytovat spr\u00e1vnou oporu p\u00e1te\u0159i. Je proto vhodn\u00e9 i b\u011bhem t\u00fddne, kdy \u010dlov\u011bk sed\u00ed p\u0159es den u po\u010d\u00edta\u010de, za\u0159azovat aktivity, kter\u00e9<strong> svaly pos\u00edl\u00ed<\/strong>. Procvi\u010dit st\u0159ed t\u011bla m\u016f\u017eete pohodln\u011b i <a href=\"https:\/\/gymbeam.cz\/blog\/posilte-stred-tela-pomoci-kruhoveho-treninku-bricha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">doma<\/a>. V p\u0159\u00edpad\u011b, \u017ee byste se rozhodli o v\u00edkendu dohnat ve\u0161kerou va\u0161i aktivitu a p\u0159et\u00ed\u017eili zm\u00edn\u011bn\u00e9 svaly, p\u016fjdete t\u00edm op\u011bt bolesti naproti.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. V\u00e1ha<\/h3>\n\n\n\n<p>Rychl\u00e9 p\u0159ib\u00edr\u00e1n\u00ed se m\u016f\u017ee negativn\u011b projevit nejen na zdrav\u00ed, ale i na bolesti zad. Va\u0161e svaly nebudou p\u0159ipraveny na to, \u017ee <strong>mus\u00ed vy\u0161\u0161\u00ed v\u00e1hu n\u00e9st<\/strong>, a tak je bolest zad hned na sv\u011bt\u011b. Stejn\u00e9 d\u016fsledky m\u00e1 i <strong>dlouhodob\u00e1 nadv\u00e1ha \u010di obezita<\/strong>.&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Genetika<\/h3>\n\n\n\n<p>K n\u011bkter\u00fdm probl\u00e9m\u016fm se z\u00e1dy, kter\u00e9 zp\u016fsobuj\u00ed bolest, m\u016f\u017ee m\u00edt \u010dlov\u011bk i<strong> genetickou dispozici<\/strong>. Jako p\u0159\u00edklad m\u016f\u017eeme uv\u00e9st <strong>r\u016fzn\u00e9 formy artritidy nebo skoliozy<\/strong>. Pokud v\u00edte, \u017ee tyto dispozice m\u00e1te, je dobr\u00e9 se na prevenci bolesti zam\u011b\u0159it o to v\u00edc a konzultovat sv\u00e9 zdrav\u00ed s ortopedem \u010di fyzioterapeutem. \u010c\u00edm d\u0159\u00edve za\u010dnete, t\u00edm sp\u00ed\u0161e se jim vyhnete. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Stres<\/h3>\n\n\n\n<p>Kdy\u017e je \u010dlov\u011bk ve stresu, jsou jeho <strong>svaly mnohem v\u00edce napjat\u00e9<\/strong> ne\u017e v p\u0159\u00edpad\u011b klidu a pohody. Toto nap\u011bt\u00ed pak m\u016f\u017ee tak\u00e9 v\u00e9st k bolesti. Pokud to jde, m\u011bli bychom se ze sv\u00e9ho \u017eivota sna\u017eit vy\u0159adit p\u0159edev\u0161\u00edm dlouhodob\u00fd stres, kter\u00fd jde ruku v ruce s dal\u0161\u00edmi chronick\u00fdmi onemocn\u011bn\u00edmi.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Kou\u0159en\u00ed&nbsp;<\/h3>\n\n\n\n<p>Kdy\u017e jsme na za\u010d\u00e1tku \u010dl\u00e1nku zm\u00ednili, \u017ee je dlouhodob\u00e9 sezen\u00ed podobn\u00fd ne\u0161var jako kou\u0159en\u00ed, mus\u00edme upozornit i na <strong>nebezpe\u010d\u00ed kombinace t\u011bchto dvou \u010dinnost\u00ed<\/strong>. V p\u0159\u00edpad\u011b, \u017ee tr\u00e1v\u00edte cel\u00e9 dny sezen\u00edm a do toho pravideln\u011b kou\u0159\u00edte, tak se v\u00e1m krom\u011b rizika tromb\u00f3zy a infarktu <strong>zvy\u0161uje i pravd\u011bpodobnost v\u00fdskytu bolesti zad<\/strong>. M\u00e1te pocit, \u017ee to spolu nesouvis\u00ed? Opak je pravdou. <strong>Kou\u0159en\u00ed zhor\u0161uje pr\u016ftok krve a kysl\u00edku do plot\u00e9nek<\/strong>, kv\u016fli \u010demu\u017e m\u016f\u017ee doch\u00e1zet k jejich rychlej\u0161\u00ed degeneraci, a t\u00edm i bolesti.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"890\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/zatez-890x1124.jpg\" alt=\"Jednostrann\u00e1 z\u00e1t\u011b\u017e\" class=\"wp-image-196632\" title=\"Jednostrann\u00e1 z\u00e1t\u011b\u017e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/zatez-890x1124.jpg 890w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/zatez-317x400.jpg 317w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/zatez-1217x1536.jpg 1217w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/zatez-1622x2048.jpg 1622w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/zatez-scaled.jpg 2028w\" sizes=\"auto, (max-width: 890px) 100vw, 890px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:114px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Jednostrann\u00e1 z\u00e1t\u011b\u017e<\/h3>\n\n\n\n<p>Jednostrann\u00e9 zat\u011b\u017eov\u00e1n\u00ed jedn\u00e9 poloviny p\u00e1te\u0159e vede k nesymetrii mezi svaly, v d\u016fsledku \u010deho\u017e m\u016f\u017ee doch\u00e1zet k deformac\u00edm zad. Toto nadm\u011brn\u00e9 zat\u00ed\u017een\u00ed jedn\u00e9 strany je pom\u011brn\u011b <strong>\u010dast\u00e9 u sport\u016f<\/strong>, jako je nap\u0159\u00edklad tenis squash a podobn\u011b, kdy hr\u00e1\u010d dr\u017e\u00ed raketu p\u0159ev\u00e1\u017en\u011b v jedn\u00e9 ruce. U t\u011bchto aktivit je pot\u0159eba <strong>jednostrannou z\u00e1t\u011b\u017e kompenzovat<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:57px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K nadm\u011brn\u00e9mu zat\u00ed\u017een\u00e9 jedn\u00e9 poloviny zad v\u0161ak m\u016f\u017ee doch\u00e1zet t\u0159eba i u oby\u010dejn\u00e9ho <strong>no\u0161en\u00ed kabelky<\/strong>. \u017deny jsou zpravidla zvykl\u00e9 ramena nest\u0159\u00eddat, a kdy\u017e vezmeme v potaz, co v\u0161echno v kabelce maj\u00ed, m\u016f\u017ee j\u00edt u\u017e o po\u0159\u00e1dnou z\u00e1t\u011b\u017e. Sna\u017ete se proto pravideln\u011b zat\u011b\u017eovan\u00e9 strany st\u0159\u00eddat, a to i v p\u0159\u00edpad\u011b, \u017ee nesete t\u0159eba jen n\u00e1kup nebo ta\u0161ku do fitka.&nbsp;<\/p>\n\n\n\n<div style=\"height:55px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A te\u010f, kdy\u017e u\u017e v\u00edme, pro\u010d je pro n\u00e1s dlouhodob\u00e9 sezen\u00ed nebezpe\u010dn\u00e9, jak\u00e9 typy bolesti zad existuj\u00ed a jak\u00e9 faktory na ni maj\u00ed vliv, m\u016f\u017eeme se kone\u010dn\u011b pod\u00edvat na<strong> 7 tip\u016f, kter\u00e9 n\u00e1m pomohou bu\u010f bolest zad minimalizovat, nebo se j\u00ed \u00fapln\u011b zbavit<\/strong>.&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Zamerte_se_na_spravne_drzeni_tela\"><\/span>1. Zam\u011b\u0159te se na spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je jedno, jestli zrovna sed\u00edte nebo stoj\u00edte, u obou \u010dinnost\u00ed, a vlastn\u011b i u sportu a dal\u0161\u00edch aktivit, kter\u00fdm se v\u011bnujete, byste m\u011bli <strong>db\u00e1t na spr\u00e1vn\u00e9 postaven\u00ed t\u011bla<\/strong>. Ve zkratce si proto pop\u00ed\u0161eme, jak by m\u011bl vypadat spr\u00e1vn\u00fd postoj a spr\u00e1vn\u00e9 sezen\u00ed.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"663\" height=\"879\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/DSC08311.jpg\" alt=\"Spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla\" class=\"wp-image-196672\" title=\"Spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08311.jpg 663w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC08311-302x400.jpg 302w\" sizes=\"auto, (max-width: 663px) 100vw, 663px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Jak spr\u00e1vn\u011b st\u00e1t <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><p><\/p><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Vestoje se sna\u017ete nat\u00e1hnout do v\u00fd\u0161ky, aby bylo t\u011blo vzp\u0159\u00edmen\u00e9.&nbsp;<\/li><li>Tla\u010dte ramena dozadu a sna\u017ete se vt\u00e1hnout b\u0159icho dovnit\u0159.<\/li><li>Hlavu udr\u017eujte v rovin\u011b, brada s krkem by m\u011bla sv\u00edrat 90 stup\u0148\u016f.&nbsp;<\/li><li>Ruce nechte voln\u011b viset pod\u00e9l t\u011bla.&nbsp;<\/li><li>Nohy m\u011bjte p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159ku ramen.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:81px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Jak spr\u00e1vn\u011b sed\u011bt <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span>&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Nohy m\u011bjte polo\u017een\u00e9 na podlaze, nep\u0159ek\u0159i\u017eujte je. Pokud na zem nedos\u00e1hnete, pou\u017eijte podlo\u017eku.&nbsp;<\/li><li>L\u00fdtka a stehna by v kolenou m\u011bla sv\u00edrat p\u0159ibli\u017en\u011b \u00fahel 90 stup\u0148\u016f. Stejn\u00fd \u00fahel by m\u011bl b\u00fdt i mezi stehny a trupem a tak\u00e9 mezi p\u0159edlokt\u00edmi a pa\u017eemi.&nbsp;<\/li><li>Ramena m\u011bjte uvoln\u011bn\u00e1 a lokty se sna\u017ete dr\u017eet u t\u011bla.&nbsp;<\/li><li>M\u011bjte podep\u0159en\u00e1 z\u00e1da. Pokud m\u00e1te \u017eidli bez opory bedern\u00ed p\u00e1te\u0159e, pou\u017eijte t\u0159eba pol\u0161t\u00e1\u0159.&nbsp;<\/li><li>Pokud pracujete na po\u010d\u00edta\u010di, m\u011bjte hlavu v rovin\u011b a obrazovku se sna\u017ete m\u00edt na \u00farovni o\u010d\u00ed, abyste se k po\u010d\u00edta\u010di nenakl\u00e1n\u011bli.&nbsp;<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Mente_polohy\"><\/span>2. M\u011b\u0148te polohy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"985\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/protahuje-1124x985.jpg\" alt=\"Protahov\u00e1n\u00ed p\u0159i bolestech zad \" class=\"wp-image-196686\" title=\"Protahov\u00e1n\u00ed p\u0159i bolestech zad \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/protahuje-1124x985.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/protahuje-400x351.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/protahuje-1536x1346.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/protahuje.jpg 1831w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I kdybyste opravdu cel\u00fd den vydr\u017eeli v t\u00e9 nejide\u00e1ln\u011bj\u0161\u00ed poloze pro sezen\u00ed, m\u016f\u017ee b\u00fdt va\u0161e t\u011blo ztuhl\u00e9 a bolav\u00e9. Ide\u00e1ln\u00edm \u0159e\u0161en\u00edm je tedy <strong>st\u0159\u00edd\u00e1n\u00ed poloh, protahov\u00e1n\u00ed a podobn\u00e9 aktivity, kter\u00e9 t\u011blo tro\u0161ku rozpohybuj\u00ed<\/strong>. I ten nejv\u00edc zanepr\u00e1zdn\u011bn\u00fd \u010dlov\u011bk by m\u011bl pravideln\u011b (nejl\u00e9pe ka\u017edou hodinu) alespo\u0148 na minutku <strong>vst\u00e1t od pr\u00e1ce a lehce poprotahovat t\u011blo<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaryt\u00fdm fitness\u00e1k\u016fm nic nebr\u00e1n\u00ed v tom, aby pr\u00e1ci pokl\u00e1dali t\u0159eba <strong>mini workoutem<\/strong> v podob\u011b n\u011bkolika s\u00e9ri\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">d\u0159ep\u016f<\/a> \u010di klik\u016f. A pokud v\u00e1m to pr\u00e1ce dovol\u00ed, zkuste zakomponovat do sv\u00e9ho dne <strong>chod\u00edc\u00ed meetingy<\/strong>. U telefon\u00e1tu s kolegy nemus\u00edte p\u0159eci jen sed\u011bt, obzvl\u00e1\u0161\u0165 pokud je va\u0161\u00ed n\u00e1pln\u00ed pr\u00e1ce kreativita. Takov\u00e1 p\u016flhodinov\u00e1 meetingov\u00e1 proch\u00e1zka rozproud\u00ed krev v t\u011ble, a v\u00e1m se tak bude i<strong> l\u00e9pe p\u0159em\u00fd\u0161let<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Strava\"><\/span>3. Strava<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Strava m\u00e1 <strong>vliv t\u00e9m\u011b\u0159 na v\u0161echny aspekty \u017eivota<\/strong>, a proto je d\u016fle\u017eit\u00e9 zm\u00ednit jej\u00ed d\u016fle\u017eitost i v t\u00e9to souvislosti. Jak ji\u017e bylo zm\u00edn\u011bno v\u00fd\u0161e, rychl\u00fd n\u00e1r\u016fst hmotnosti, nadv\u00e1ha a obezita jsou \u010dastou p\u0159\u00ed\u010dinou bolest\u00ed zad. A mo\u017en\u00e1 sami v\u00edte, jak je<strong> jednoduch\u00e9 p\u0159ibrat<\/strong>, kdy\u017e cel\u00fd den pracujete a m\u00e1te minimum pohybu. Z\u00e1kladn\u00ed p\u0159ehled o fungov\u00e1n\u00ed kalori\u00ed a makro\u017eivin si m\u016f\u017eete ud\u011blat d\u00edky \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se v\u0161ak nechcete zat\u011b\u017eovat po\u010d\u00edt\u00e1n\u00edm, a p\u0159esto byste r\u00e1di ozdravili v\u00e1\u0161 j\u00eddeln\u00ed\u010dek, dr\u017ete se t\u011bchto jednoduch\u00fdch rad:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Nep\u0159ej\u00eddejte se<\/strong> a p\u0159esta\u0148te j\u00edst d\u0159\u00edve, ne\u017e budete \u00fapln\u011b syt\u00ed.&nbsp;<\/li><li>Jezte <strong>3 hlavn\u00ed j\u00eddla<\/strong> a podle pot\u0159eby je dopl\u0148te sva\u010dinami. Sna\u017ete se <a href=\"https:\/\/gymbeam.cz\/blog\/jak-vam-uzdibovani-brani-hubnout\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vyhnout u\u017edibov\u00e1n\u00ed b\u011bhem dne<\/a>, proto\u017ee i tyto kalorie se po\u010d\u00edtaj\u00ed.&nbsp;<\/li><li>Dbejte na to, abyste v ka\u017ed\u00e9m j\u00eddle m\u011bli<strong> zdroj b\u00edlkovin<\/strong>, jako jsou ml\u00e9\u010dn\u00e9 v\u00fdrobky, maso, <a href=\"https:\/\/gymbeam.cz\/ostatni-fitness-jidlo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00e9 n\u00e1hra\u017eky masa<\/a> a podobn\u011b. V\u00edce se o zdroj\u00edch b\u00edlkovin do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 potravin, se kter\u00fdmi snadno dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku<\/a>.<\/li><li>Nezapom\u00ednejte na <a href=\"https:\/\/gymbeam.cz\/obiloviny-a-cerealie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>komplexn\u00ed sacharidy<\/strong><\/a> (nap\u0159. celozrnn\u00e9 p\u0159\u00edlohy) a <strong>zdrav\u00e9 tuky<\/strong> (nap\u0159. <a href=\"https:\/\/gymbeam.cz\/catalogsearch\/result\/?q=o%C5%99echy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echy<\/a>, <a href=\"https:\/\/gymbeam.cz\/oleje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">extra panensk\u00fd olivov\u00fd olej<\/a>, <a href=\"https:\/\/gymbeam.cz\/omega-3-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3 mastn\u00e9 kyseliny<\/a>).<\/li><li>Sna\u017ete se j\u00edst <strong>co nejm\u00e9n\u011b zpracovan\u00fdch potravin<\/strong>.&nbsp;<\/li><li>Ka\u017ed\u00fd den jezte <strong>400 g zeleniny a 200 g ovoce<\/strong>.&nbsp;<\/li><li>Zajist\u011bte si ve strav\u011b dostate\u010dn\u00fd p\u0159\u00edjem manganu, <a href=\"https:\/\/gymbeam.cz\/vapnik\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1pn\u00edku<\/a>, <a href=\"https:\/\/gymbeam.cz\/vitamin-c-1000-mg-gym-beam.html\" class=\"ek-link\">vitam\u00ednu C<\/a>, <a href=\"https:\/\/gymbeam.cz\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednu D<\/a>, <a href=\"https:\/\/gymbeam.cz\/vitaminy?cat=1858&amp;filter=out\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednu K<\/a> a <a href=\"https:\/\/gymbeam.cz\/zinek-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zinku<\/a>. V\u0161echny zm\u00edn\u011bn\u00e9 l\u00e1tky toti\u017e p\u0159isp\u00edvaj\u00ed ke zdrav\u00ed kost\u00ed.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200210-WA0015-1124x749.jpg\" alt=\"Zdrav\u00e1 strava\" class=\"wp-image-196700\" width=\"843\" height=\"562\" title=\"Zdrav\u00e1 strava\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200210-WA0015-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200210-WA0015-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200210-WA0015-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200210-WA0015.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Ergonomicke_vybaveni\"><\/span>4. Ergonomick\u00e9 vybaven\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jestli se opravdu nevyplat\u00ed na n\u011b\u010dem \u0161et\u0159it, tak pr\u00e1v\u011b na posteli a kancel\u00e1\u0159sk\u00e9 \u017eidli. Vzhledem k tomu, \u017ee \u010dlov\u011bk <strong>str\u00e1v\u00ed p\u0159ibli\u017en\u011b 8 hodin prac\u00ed<\/strong>, a to nepo\u010d\u00edt\u00e1me ani \u010das nav\u00edc, kter\u00fd zabere surfov\u00e1n\u00ed po internetu, je pot\u0159eba zvolit kvalitn\u00ed ergonomickou \u017eidli, kter\u00e1 bude poskytovat dostate\u010dnou oporu z\u00e1d\u016fm.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zam\u011b\u0159te se na to, aby \u017eidle m\u011bla:<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>nastavitelnou v\u00fd\u0161ku<\/strong> \u2013 tak, abyste dos\u00e1hli na zem a nohy v kolenou mohly sv\u00edrat \u00fahel 90 stup\u0148\u016f<\/li><li><strong>dostate\u010dnou hloubku a \u0161\u00ed\u0159ku sed\u00e1tka<\/strong> \u2013 \u010dlov\u011bk by m\u011bl b\u00fdt schopn\u00fd sed\u011bt zadkem a\u017e u op\u011bradla, mezi ohybem v koleni a \u017eidl\u00ed by m\u011bla z\u016fstat mezera p\u0159ibli\u017en\u011b 5\u201310 cm<\/li><li><strong>op\u011bradlo s bedern\u00ed op\u011brkou<\/strong>, kter\u00e1 bude poskytovat dostate\u010dnou oporu, a <strong>op\u011brku hlavy<\/strong>, kterou m\u016f\u017ee \u010dlov\u011bk vyu\u017e\u00edt p\u0159i pohupov\u00e1n\u00ed<\/li><li><strong>podp\u011bru pro ruce<\/strong>, kter\u00e1 ulev\u00ed nejen samotn\u00fdm ruk\u00e1m, ale p\u0159edev\u0161\u00edm \u0161\u00edji<\/li><li><strong>mechanismy<\/strong>, kter\u00e9 umo\u017en\u00ed houp\u00e1n\u00ed, popoj\u00ed\u017ed\u011bn\u00ed a ot\u00e1\u010den\u00ed \u017eidle, co\u017e zjednodu\u0161\u00ed pohyb po kancel\u00e1\u0159\u00ed, ale tak\u00e9 umo\u017en\u00ed aktivn\u00ed sezen\u00ed<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b tak neopom\u00edjejte ani <strong>kvalitu matrace<\/strong>, nebo\u0165 i sp\u00e1nkem byste m\u011bli denn\u011b str\u00e1vit osm hodin. Ta by m\u011bla b\u00fdt <strong>dostate\u010dn\u011b tvrd\u00e1, aby poskytovala oporu p\u00e1te\u0159i<\/strong>. Myslete tak\u00e9 na to, \u017ee jej\u00ed \u017eivotnost je p\u0159ibli\u017en\u011b 8\u201310 let. Pokud m\u00e1te tedy matraci je\u0161t\u011b z d\u011btstv\u00ed, t\u00e1hne v\u00e1m na t\u0159icet a tr\u00e1p\u00ed v\u00e1s bolesti zad, mo\u017en\u00e1 u\u017e je na \u010dase poohl\u00e9dnout se po nov\u00e9. Stejn\u011b tak je mo\u017en\u00e9 po\u0159\u00eddit si i <strong>ergonomick\u00fd pol\u0161t\u00e1\u0159<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b bolest\u00ed zad je dobr\u00e9 zam\u011b\u0159it se i na <strong>polohu, ve kter\u00e9 sp\u00edte<\/strong>. Sami si mus\u00edte vyzkou\u0161et, jak\u00e1 je pro v\u00e1s nejlep\u0161\u00ed. P\u0159i bolestech zad v\u0161ak m\u016f\u017ee b\u00fdt vhodn\u00e9 <strong>sp\u00e1t na z\u00e1dech s podlo\u017een\u00fdmi koleny<\/strong>, aby se doc\u00edlilo neutr\u00e1ln\u00edho zak\u0159iven\u00ed doln\u00ed \u010d\u00e1sti zad, nebo <strong>na boku s pol\u0161t\u00e1\u0159em mezi koleny<\/strong>. Nedoporu\u010duje se v\u0161ak sp\u00e1nek na b\u0159ichu, a to kv\u016fli nadm\u011brn\u00e9mu zat\u011b\u017eov\u00e1n\u00ed kr\u010dn\u00ed p\u00e1te\u0159e. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Zaradte_pravidelnou_aktivitu\"><\/span>5. Za\u0159a\u010fte pravidelnou aktivitu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravideln\u00e1 sportovn\u00ed aktivita m\u00e1 stejn\u011b jako strava <strong>pozitivn\u00ed vliv na mnoho aspekt\u016f \u017eivota<\/strong>. Po dlouh\u00e9m sezen\u00ed v\u00e1m pom\u016f\u017ee<strong> rozpohybovat ztuhl\u00e9 t\u011blo<\/strong>, a pokud se v\u011bnujete i silov\u00e9mu tr\u00e9ninku, m\u016f\u017eete za pom\u011brn\u011b kr\u00e1tkou dobu poc\u00edtit, \u017ee jsou va\u0161e svaly mnohem v\u011bt\u0161\u00ed oporou pro p\u00e1te\u0159. Vy pak budete m\u00edt lep\u0161\u00ed postoj, a nav\u00edc v\u00e1s budou z\u00e1da i m\u00e9n\u011b bolet. Podle souhrnn\u00e9ho v\u00fdzkumu maj\u00ed na bolesti zad <strong>pozitivn\u00ed vliv i kardio aktivity, jako je nap\u0159\u00edklad plav\u00e1n\u00ed, ch\u016fze \u010di j\u00edzda na kole<\/strong>, prov\u00e1d\u011bn\u00e9 ve st\u0159edn\u00ed intenzit\u011b. Naopak nen\u00ed vhodn\u00e9 se p\u0159i bolestech v\u011bnovat intenzivn\u011b aktivit\u00e1m, jako je tenis, golf \u010di j\u00edzda na koni. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/chuze-1124x749.jpg\" alt=\"Cho\u010fte na pravideln\u00e9 proch\u00e1zky\" class=\"wp-image-196726\" width=\"843\" height=\"562\" title=\"Cho\u010fte na pravideln\u00e9 proch\u00e1zky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/chuze-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/chuze-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/chuze-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/chuze.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V souvislosti s pohybem je pot\u0159eba zm\u00ednit tak\u00e9 <strong>cviky p\u0159\u00edmo na z\u00e1da<\/strong>, kter\u00e9 m\u016f\u017eete zkusit pro zm\u00edrn\u011bn\u00ed bolesti i doma. S jejich pomoc\u00ed m\u016f\u017eete ochabl\u00e9 svaly pos\u00edlit a zkr\u00e1cen\u00e9 prot\u00e1hnout. Sta\u010d\u00ed vyt\u00e1hnout <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a> a pustit se do toho. Pokud nem\u00e1te p\u0159\u00edmo od va\u0161eho l\u00e9ka\u0159e doporu\u010den\u00e9, kter\u00e9 cviky jsou pro v\u00e1s vhodn\u00e9, m\u016f\u017eete zkusit n\u011bkter\u00e9 z na\u0161eho \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/20-cviku-na-zada-ktere-vam-pomohou-pri-bolesti-zad-a-patere\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 cvik\u016f na z\u00e1da, kter\u00e9 v\u00e1m pomohou p\u0159i bolesti zad a p\u00e1te\u0159e<\/strong><\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee v\u00e1s tr\u00e1p\u00ed v\u00fd\u0161e zm\u00edn\u011bn\u00fd <strong>horn\u00ed zk\u0159\u00ed\u017een\u00fd syndrom<\/strong>, za\u0159a\u010fte vhodn\u00e9 <strong>vyrovn\u00e1vac\u00ed cviky<\/strong>, kter\u00e9 se budou zam\u011b\u0159ovat p\u0159edev\u0161\u00edm na uvoln\u011bn\u00ed hrudn\u00edku, kr\u010dn\u00ed p\u00e1te\u0159e a ramenn\u00edho pletence. Nezapome\u0148te ani na <strong>prota\u017een\u00ed<\/strong> prsn\u00edho svalstva, \u0161\u00edje, horn\u00ed \u010d\u00e1sti trap\u00e9zu, zdviha\u010de lopatky \u010di vzp\u0159imova\u010d\u016f p\u00e1te\u0159e. <span style=\"color:#ff6600\" class=\"tadv-color\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U <strong>doln\u00edho zk\u0159\u00ed\u017een\u00e9ho syndromu<\/strong> se zam\u011b\u0159te na<strong> uvoln\u011bn\u00ed<\/strong> oblasti p\u00e1nve, ky\u010deln\u00edho kloubu a bedern\u00ed p\u00e1te\u0159e. Nezapom\u00ednejte ale ani na<strong> prota\u017een\u00ed<\/strong> flexor\u016f ky\u010deln\u00edho kloubu (p\u0159edn\u00ed strana stehen), vzp\u0159imova\u010d\u016f bedern\u00ed p\u00e1te\u0159e a \u010dty\u0159hrann\u00e9ho svalu bedern\u00edho. D\u00e1le se sna\u017ete <strong>posilovat <\/strong>hlubok\u00fd stabiliza\u010dn\u00ed syst\u00e9m, b\u0159i\u0161n\u00ed svalstvo, p\u00e1nevn\u00ed dno a glute\u00e1ln\u00ed svaly. <span style=\"color:#ff6600\" class=\"tadv-color\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Udrzujte_psychickou_pohodu\"><\/span>6. Udr\u017eujte psychickou pohodu&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg-880x1124.jpg\" alt=\"Udr\u017eujte psychickou pohodu \" class=\"wp-image-196763\" title=\"Udr\u017eujte psychickou pohodu \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg-880x1124.jpg 880w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg-313x400.jpg 313w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg-1203x1536.jpg 1203w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg-1604x2048.jpg 1604w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-jhg.jpg 1800w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud n\u011bkdy p\u0159i pr\u00e1ci poci\u0165ujete stres, schv\u00e1ln\u011b se zkuste zastavit a uv\u011bdomit si, v jak\u00e9 poloze se va\u0161e t\u011blo pr\u00e1v\u011b nach\u00e1z\u00ed. Jste shrben\u00ed nad po\u010d\u00edta\u010dem, hlavu m\u00e1te v p\u0159edklonu, \u0161\u00edje ztuhl\u00e9 a zbytek t\u011bla poci\u0165uje nap\u011bt\u00ed? Z t\u00e9to polohy v\u00e1s m\u016f\u017eou<strong> rozbolet nejen z\u00e1da, ale tak\u00e9 hlava<\/strong>, a to jak v d\u016fsledku stresu, tak i<strong> \u0161patn\u00e9 polohy kr\u010dn\u00ed p\u00e1te\u0159e<\/strong>. Bolesti zad v souvislosti se stresem byly ve v\u00fdzkumu potvrzeny dokonce u\u017e u dosp\u00edvaj\u00edc\u00edch d\u00edvek ve v\u011bku 12\u201316 let. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:71px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S redukc\u00ed stresu a sn\u00ed\u017een\u00edm bolesti zad m\u016f\u017ee <strong>pomoci nap\u0159\u00edklad j\u00f3ga<\/strong>, a pokud m\u00e1te pocit, \u017ee tato aktivita nen\u00ed pro v\u00e1s, zkuste za\u010d\u00edt <strong>praktikovat mindfulness<\/strong>, d\u00edky \u010demu\u017e se nau\u010d\u00edte v\u011bdom\u00e9 pro\u017e\u00edvat p\u0159\u00edtomny okam\u017eik. Ud\u011blejte si pohodl\u00ed a soust\u0159e\u010fte se na sv\u016fj dech. Sna\u017ete se na nic nemyslet a p\u0159ich\u00e1zej\u00edc\u00ed my\u0161lenky odsunout do pozad\u00ed. Pokud v\u00e1m to nejde, po\u010d\u00edtejte dobu n\u00e1dech\u016f a v\u00fddech\u016f. T\u00edmto zp\u016fsobem se <strong>nau\u010d\u00edte ovl\u00e1dat sv\u00e9 my\u0161lenky<\/strong>, a t\u00edm i redukovat stres. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Vyhledejte_odbornika\"><\/span>7. Vyhledejte odborn\u00edka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud jste se sna\u017eili eliminovat p\u0159\u00ed\u010diny bolesti zad, a p\u0159esto v\u00e1s po\u0159\u00e1d tr\u00e1p\u00ed, mo\u017en\u00e1 nen\u00ed od v\u011bci <strong>obr\u00e1tit se na odborn\u00edka<\/strong>. V n\u011bkter\u00fdch p\u0159\u00edpadech pom\u016f\u017ee i <strong>mas\u00e1\u017e od kvalitn\u00edho mas\u00e9ra<\/strong>, n\u011bkdy se v\u0161ak neobejdete bez<strong> pomoci l\u00e9ka\u0159e \u010di fyzioterapeuta<\/strong>, kter\u00fd v\u00e1m porad\u00ed, co d\u00e1l. V p\u0159\u00edpad\u011b akutn\u00edch bolest\u00ed nebo t\u0159eba zablokovan\u00e9 kr\u010dn\u00ed p\u00e1te\u0159e v\u00e1m m\u016f\u017ee ulevit injekc\u00ed nebo l\u00e9ky na bolest, kter\u00e9 v l\u00e9k\u00e1rn\u011b nejsou voln\u011b dostupn\u00e9, a navrhnout dal\u0161\u00ed \u0159e\u0161en\u00ed probl\u00e9mu. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dne\u0161n\u00ed dob\u011b, kdy <strong>velk\u00e1 \u010d\u00e1st populace tr\u00e1v\u00ed mnoho hodin ka\u017ed\u00fd den sezen\u00edm<\/strong>, nen\u00ed bolest ni\u010d\u00edm v\u00fdjime\u010dn\u00fdm. Pro\u010d se ale tr\u00e1pit, kdy\u017e ji m\u016f\u017eeme z velk\u00e9 \u010d\u00e1sti ovlivnit? Pokud nev\u00edte, kde za\u010d\u00edt, zkuste si pomalu za\u010d\u00edt v\u0161\u00edmat, jak\u00fdm zp\u016fsobem stoj\u00edte \u010di sed\u00ed, a zam\u011b\u0159te se na <strong>spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla<\/strong>. Samoz\u0159ejmost\u00ed by m\u011bla b\u00fdt <strong>ergonomick\u00e1 \u017eidle<\/strong>, na kter\u00e9 v\u0161ak nebudete cel\u00fd den, proto\u017ee si budete d\u011blat <strong>pravideln\u00e9 protahovac\u00ed p\u0159est\u00e1vky<\/strong>. A vynechat nesm\u00edme ani d\u016fle\u017eitost <strong>stravy, pohybu a redukci stresu<\/strong>. V\u0161echny tyto faktory se mohou zna\u010dnou m\u00edrou tak\u00e9 pod\u00edlet na vznikl\u00e9 bolesti. A pokud m\u00e1te pocit, \u017ee na bolav\u00e1 z\u00e1da u\u017e sami nesta\u010d\u00edte, nebojte se \u0159\u00edct si o pomoc u odborn\u00edka.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te i vy probl\u00e9my s bolest\u00ed zad p\u0159i dlouh\u00e9m sezen\u00ed? Jestli ano, pod\u011blte se s n\u00e1mi o va\u0161e tipy, jak se j\u00ed zbavit. A pokud pro v\u00e1s byl \u010dl\u00e1nek p\u0159\u00ednosn\u00fd, sd\u00edlejte ho mezi sv\u00e9 p\u0159\u00e1tele. T\u0159eba i je tento probl\u00e9m tr\u00e1p\u00ed, a tak jim m\u016f\u017eete pomoci.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Bolest zad se v dne\u0161n\u00ed dob\u011b mezi lidmi objevuje \u010d\u00edm dal \u010dast\u011bji. Jak\u00e9 faktory ji ovliv\u0148uj\u00ed a co m\u016f\u017eeme ud\u011blat, abychom se j\u00ed zbavili?<\/p>\n","protected":false},"author":100,"featured_media":196978,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6357,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-196575","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-zada","9":"tag-zdravi","10":"tag-zdravy-zivotni-styl","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 tip\u016f, jak vyzr\u00e1t na bolest zad zp\u016fsobenou dlouh\u00fdm sezen\u00edm - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Bolest zad z dlouh\u00e9ho sezen\u00ed je v dne\u0161n\u00ed dob\u011b b\u011b\u017en\u00e1. 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