{"id":345977,"date":"2022-03-02T10:00:00","date_gmt":"2022-03-02T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=345977"},"modified":"2026-04-16T10:20:15","modified_gmt":"2026-04-16T08:20:15","slug":"15-ucinnych-cviku-na-uvolneni-ztuhlosti-a-bolesti-zad","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/15-ucinnych-cviku-na-uvolneni-ztuhlosti-a-bolesti-zad\/","title":{"rendered":"12 \u00fa\u010dinn\u00fdch cvik\u016f na uvoln\u011bn\u00ed kr\u010dn\u00ed a hrudn\u00ed p\u00e1te\u0159e"},"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\/15-ucinnych-cviku-na-uvolneni-ztuhlosti-a-bolesti-zad\/#Jake_jsou_priciny_bolesti_a_ztuhlosti_krcni_a_hrudni_patere\" title=\"Jak\u00e9 jsou p\u0159\u00ed\u010diny bolesti a ztuhlosti kr\u010dn\u00ed a hrudn\u00ed p\u00e1te\u0159e?&nbsp;\">Jak\u00e9 jsou p\u0159\u00ed\u010diny bolesti a ztuhlosti kr\u010dn\u00ed a hrudn\u00ed p\u00e1te\u0159e?&nbsp;<\/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\/15-ucinnych-cviku-na-uvolneni-ztuhlosti-a-bolesti-zad\/#Jednoduche_cviky_na_krcni_pater\" title=\"Jednoduch\u00e9 cviky na kr\u010dn\u00ed p\u00e1te\u0159\">Jednoduch\u00e9 cviky na kr\u010dn\u00ed p\u00e1te\u0159<\/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\/15-ucinnych-cviku-na-uvolneni-ztuhlosti-a-bolesti-zad\/#Jednoduche_cviky_na_hrudni_pater\" title=\"Jednoduch\u00e9 cviky na hrudn\u00ed p\u00e1te\u0159\">Jednoduch\u00e9 cviky na hrudn\u00ed p\u00e1te\u0159<\/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\/15-ucinnych-cviku-na-uvolneni-ztuhlosti-a-bolesti-zad\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#ededed\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p>Mezi <strong>12 <\/strong>nejlep\u0161\u00edch cvik\u016f na uvoln\u011bn\u00ed kr\u010dn\u00ed a hrudn\u00ed p\u00e1te\u0159e pat\u0159\u00ed <strong>p\u0159edklon hlavy s rukama v t\u00fdl, \u00faklony hlavou do strany <\/strong>a <strong>bo\u010dn\u00ed p\u0159edklon hlavy <\/strong>pro kr\u010dn\u00ed p\u00e1te\u0159. Na hrudn\u00ed p\u00e1te\u0159 se zam\u011b\u0159uje <strong>ko\u010di\u010d\u00ed h\u0159bet, rotace trupu s pokl\u00e1d\u00e1n\u00edm pa\u017ee (Thread the Needle) <\/strong>a<strong> pozice \u0161t\u011bn\u011bte.<\/strong> Cviky na kr\u010dn\u00ed p\u00e1te\u0159 zvl\u00e1dnete vsed\u011b p\u0159\u00edmo u pracovn\u00edho stolu, na hrudn\u00ed p\u00e1te\u0159 posta\u010d\u00ed cvi\u010debn\u00ed podlo\u017eka.<\/p>\n\n\n\n<p>Nej\u010dast\u011bj\u0161\u00edmi p\u0159\u00ed\u010dinami bolesti p\u00e1te\u0159e je \u0161patn\u00e9 dr\u017een\u00ed t\u011bla, dlouh\u00e9 sezen\u00ed, prochladnut\u00ed a namo\u017een\u00ed sval\u016f po tr\u00e9ninku. Cviky za\u0159a\u010fte ka\u017ed\u00fd den, nebo alespo\u0148 <strong>2\u20133kr\u00e1t t\u00fddn\u011b<\/strong> jako rann\u00ed rutinu, aktivn\u00ed pauzu p\u0159i pr\u00e1ci nebo stre\u010dink p\u0159ed tr\u00e9ninkem a po n\u011bm. V krajn\u00edch poloh\u00e1ch vydr\u017ete <strong>15\u201330 sekund<\/strong>, maxim\u00e1ln\u011b <strong>60 sekund<\/strong>. Hrudn\u00ed p\u00e1te\u0159 ovliv\u0148uje funkci ramen a rotace trupu. Pravideln\u00e9 uvol\u0148ov\u00e1n\u00ed sni\u017euje nap\u011bt\u00ed a pom\u00e1h\u00e1 zvl\u00e1dat ka\u017edodenn\u00ed aktivity bez bolesti.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud za sebou m\u00e1te n\u011bkolikahodinov\u00e9 sezen\u00ed za po\u010d\u00edta\u010dem p\u0159i pr\u00e1ci \u010di studiu, mo\u017en\u00e1 c\u00edt\u00edte nep\u0159\u00edjemnou bolest a ztuhlost v oblasti krku, \u0161\u00edje nebo horn\u00ed \u010d\u00e1sti zad. Zbavit se j\u00ed mohou pomoci dob\u0159e vybran\u00e9 cviky na uvoln\u011bn\u00ed kr\u010dn\u00ed a hrudn\u00ed p\u00e1te\u0159e. <strong>M\u016f\u017eete si je p\u0159idat do rann\u00ed \u010di ve\u010dern\u00ed relaxa\u010dn\u00ed a protahovac\u00ed rutiny. <\/strong>Nejv\u00edce je ale ocen\u00edte zejm\u00e9na b\u011bhem n\u00e1ro\u010dn\u00e9ho dne a po n\u011bm, kdy pot\u0159ebujete uvolnit nap\u011bt\u00ed v z\u00e1dech.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u011bhem pr\u00e1ce nebo studia je rovn\u011b\u017e d\u016fle\u017eit\u00e9 za\u0159azovat pauzy na lehk\u00e9 prota\u017een\u00ed, kter\u00e9 v\u00e1m pom\u016f\u017eou o n\u011bco l\u00e9pe zvl\u00e1dat cel\u00fd den. K tomu se skv\u011ble hod\u00ed jednoduch\u00e9 cviky na kr\u010dn\u00ed a hrudn\u00ed p\u00e1te\u0159. Zaberou v\u00e1m jen p\u00e1r minut a n\u011bkter\u00e9 z nich dokonce zvl\u00e1dnete v sed\u011b u pracovn\u00edho stolu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_jsou_priciny_bolesti_a_ztuhlosti_krcni_a_hrudni_patere\"><\/span>Jak\u00e9 jsou p\u0159\u00ed\u010diny bolesti a ztuhlosti kr\u010dn\u00ed a hrudn\u00ed p\u00e1te\u0159e?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bolest a ztuhlost v horn\u00ed \u010d\u00e1sti zad nen\u00ed bohu\u017eel nic v\u00fdjime\u010dn\u00e9ho. \u010casto za n\u00ed stoj\u00ed <strong>\u0161patn\u00e9 dr\u017een\u00ed t\u011bla, dlouh\u00e9 sezen\u00ed \u010di st\u00e1n\u00ed p\u0159i pr\u00e1ci, p\u0159edkl\u00e1n\u011bn\u00ed nad telefonem \u010di kn\u00ed\u017ekou.<\/strong> Tak\u00e9 prochladnut\u00ed m\u016f\u017ee b\u00fdt p\u0159\u00ed\u010dinou t\u011bchto pot\u00ed\u017e\u00ed. Chladn\u00e9 prost\u0159ed\u00ed toti\u017e vyvol\u00e1v\u00e1 sta\u017een\u00ed c\u00e9v a men\u0161\u00ed prokrven\u00ed sval\u016f, co\u017e m\u016f\u017ee v\u00e9st k jejich ztuhlosti. Hlavn\u00edm vin\u00edkem v\u0161ak m\u016f\u017ee b\u00fdt rovn\u011b\u017e n\u00e1ro\u010dn\u00fd tr\u00e9nink v posilovn\u011b, kter\u00fd zp\u016fsob\u00ed namo\u017een\u00ed sval\u016f v t\u00e9to oblasti. D\u00edky prota\u017een\u00ed sval\u016f kolem kr\u010dn\u00ed a hrudn\u00ed p\u00e1te\u0159e uc\u00edt\u00edte \u00falevu a sn\u00ed\u017een\u00ed nap\u011bt\u00ed, co\u017e v\u00e1m m\u016f\u017ee pomoci zvl\u00e1dat ka\u017edodenn\u00ed aktivity bez bolesti. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaj\u00edm\u00e1 v\u00e1s, pro\u010d z\u00e1da bol\u00ed? Pak by v\u00e1m nem\u011bl uniknout n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Bolest zad: 10 nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din a \u0159e\u0161en\u00ed, jak se j\u00ed zbavit.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/iStock-1213557409-1124x749.jpg\" alt=\"P\u0159\u00ed\u010diny bolesti kr\u010dn\u00ed a hrudn\u00ed p\u00e1te\u0159e\" class=\"wp-image-346017\" style=\"width:843px;height:562px\" title=\"P\u0159\u00ed\u010diny bolesti kr\u010dn\u00ed a hrudn\u00ed p\u00e1te\u0159e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-1213557409-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-1213557409-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-1213557409-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-1213557409-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jednoduche_cviky_na_krcni_pater\"><\/span>Jednoduch\u00e9 cviky na kr\u010dn\u00ed p\u00e1te\u0159<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zbavit se ztuhlosti a nap\u011bt\u00ed v oblasti krku a \u0161\u00edje, nen\u00ed nic slo\u017eit\u00e9ho. Zvl\u00e1dnete to s pomoc\u00ed n\u00e1sleduj\u00edc\u00edch cvik\u016f, kter\u00fdm sta\u010d\u00ed ob\u011btovat p\u00e1r minut va\u0161eho \u010dasu, co\u017e za tu \u00falevu rozhodn\u011b stoj\u00ed. B\u011bhem cvi\u010den\u00ed <strong>v pr\u00e1ci <\/strong>m\u016f\u017eete z\u016fstat sed\u011bt na \u017eidli. <strong>Doma <\/strong>vyu\u017eijte <a href=\"https:\/\/gymbeam.cz\/fit-mic-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\"gymnastick\u00fd m\u00ed\u010d (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gymnastick\u00fd m\u00ed\u010d<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/yoga-mat-mint-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku na j\u00f3gu<\/a>. P\u0159i protahov\u00e1n\u00ed <strong>p\u0159ed nebo po tr\u00e9ninku<\/strong> si m\u016f\u017eete ud\u011blat pohodl\u00ed na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/nastavitelna-lavice-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cvi\u010debn\u00ed lavici<\/a> \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">plyometrick\u00e9 bedn\u011b<\/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 pr\u016fb\u011bhu protahov\u00e1n\u00ed myslete na to, aby byl pohyb <strong>plynul\u00fd, kontrolovan\u00fd a v pomal\u00e9m tempu.<\/strong> Sna\u017ete se s ka\u017ed\u00fdm opakov\u00e1n\u00edm lehce zv\u011bt\u0161ovat rozsah pohybu. Ten obecn\u011b zlep\u0161\u00edte v p\u0159\u00edpad\u011b, \u017ee se budete protahovat pravideln\u011b n\u011bkolikr\u00e1t t\u00fddn\u011b. <strong>V krajn\u00edch poloh\u00e1ch se sna\u017ete vydr\u017eet alespo\u0148 15\u201330, maxim\u00e1ln\u011b 60 sekund<\/strong> (neplat\u00ed pro dynamick\u00e9 cviky). Jen tak bude cvik opravdu \u00fa\u010dinn\u00fd. T\u011bch nejlep\u0161\u00edch v\u00fdsledk\u016f se do\u010dk\u00e1te, pokud budete tento stre\u010dink prov\u00e1d\u011bt ka\u017ed\u00fd den. Ze za\u010d\u00e1tku jej zkuste za\u0159adit alespo\u0148 2\u20133kr\u00e1t t\u00fddn\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[4\u20136]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud hled\u00e1te cviky na uvoln\u011bn\u00ed cel\u00fdch zad, najdete je v \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, kter\u00e9 pomohou p\u0159i bolestech zad.&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Dynamick\u00fd p\u0159edklon hlavy s rukama v t\u00fdl (Dynamic Clasping Neck Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posa\u010fte se do tureck\u00e9ho sedu nebo tak, abyste se c\u00edtili co nejv\u00edce pohodln\u011b, vzpa\u017ete a polo\u017ete dlan\u011b na zadn\u00ed \u010d\u00e1st hlavy (t\u00fdl) s propleten\u00fdmi prsty. Lokty sm\u011b\u0159uj\u00ed od t\u011bla. Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed, hlava v prodlou\u017een\u00ed p\u00e1te\u0159e a ramena sta\u017een\u00e1 sm\u011brem dol\u016f od u\u0161\u00ed. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem p\u0159edklo\u0148te hlavu sm\u011brem k hrudn\u00edku, st\u00e1hn\u011bte lokty k sob\u011b a lehce zakula\u0165te horn\u00ed \u010d\u00e1st zad. Ve spodn\u00ed pozici m\u016f\u017eete p\u00e1r sekund setrvat. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, nadm\u011brn\u00e9 tla\u010den\u00ed rukama do hlavy. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/01-Predklon-hlavy-s-rukama-v-tyl.gif\" alt=\"Jak cvi\u010dit dynamick\u00fd p\u0159edklon hlavy s rukama v t\u00fdl?\" class=\"wp-image-346042\" title=\"Jak cvi\u010dit dynamick\u00fd p\u0159edklon hlavy s rukama v t\u00fdl?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. P\u0159edklon hlavy s rukama v t\u00fdl (Clasping Neck Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posa\u010fte se do tureck\u00e9ho sedu nebo jinak, abyste se c\u00edtili pohodln\u011b, vzpa\u017ete a polo\u017ete dlan\u011b v t\u00fdl s propleten\u00fdmi prsty. Lokty sm\u011b\u0159uj\u00ed od t\u011bla. Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed, hlava v prodlou\u017een\u00ed p\u00e1te\u0159e a ramena sta\u017een\u00e1 sm\u011brem dol\u016f od u\u0161\u00ed. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem p\u0159edklo\u0148te hlavu sm\u011brem k hrudn\u00edku, st\u00e1hn\u011bte lokty k sob\u011b a lehce zakula\u0165te horn\u00ed \u010d\u00e1st zad. Voln\u011b d\u00fdchejte a sna\u017ete se v t\u00e9to pozici vydr\u017eet alespo\u0148 15\u201330 vte\u0159in. M\u011bli byste c\u00edtit, jak se v\u00e1m postupn\u011b uvol\u0148uj\u00ed svaly okolo kr\u010dn\u00ed p\u00e1te\u0159e, co\u017e se projev\u00ed p\u0159ibli\u017eov\u00e1n\u00edm hlavy k hrudn\u00edku. N\u00e1sledn\u011b se vra\u0165te do v\u00fdchoz\u00ed polohy a cvik zopakujte je\u0161t\u011b 2\u20133kr\u00e1t. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, nadm\u011brn\u00e9 tla\u010den\u00ed rukama do hlavy, p\u0159\u00edli\u0161 kr\u00e1tk\u00e1 v\u00fddr\u017e.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/02-Predklon-hlavy-s-rukama-v-tyl-static.gif\" alt=\"Jak cvi\u010dit  p\u0159edklon hlavy s rukama v t\u00fdl?\" class=\"wp-image-346056\" title=\"Jak cvi\u010dit  p\u0159edklon hlavy s rukama v t\u00fdl?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. P\u016flkruhy hlavou vp\u0159edu (Neck Forward Half Circles)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posa\u010fte se do tureck\u00e9ho sedu nebo jinak, abyste se c\u00edtili pohodln\u011b. Polo\u017ete ruce voln\u011b na kolena. Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed, hlava v prodlou\u017een\u00ed p\u00e1te\u0159e a ramena sta\u017een\u00e1 sm\u011brem dol\u016f od u\u0161\u00ed. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nejprve uklo\u0148te hlavu k jednomu rameni. Nadechn\u011bte se a s v\u00fddechem hlavu p\u0159edklo\u0148te a ud\u011blejte s n\u00ed p\u016flkruh k druh\u00e9mu rameni. Pot\u00e9 se p\u016flkruhem zase vra\u0165te k prvn\u00edmu rameni. Takto pokra\u010dujte a\u017e do t\u00e9 doby, ne\u017e ud\u011bl\u00e1te alespo\u0148 5 p\u016flkruh\u016f na ka\u017edou stranu. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/03-Pulkruhy-hlavou-vpredu.gif\" alt=\"Jak cvi\u010dit p\u016flkruhy hlavou vp\u0159edu?\" class=\"wp-image-346070\" title=\"Jak cvi\u010dit p\u016flkruhy hlavou vp\u0159edu?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. P\u016flkruhy hlavou vzadu (Neck Backward Half Circles)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posa\u010fte se do tureck\u00e9ho sedu nebo jinak, abyste se c\u00edtili pohodln\u011b. Polo\u017ete ruce voln\u011b na kolena. Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed, hlava v prodlou\u017een\u00ed p\u00e1te\u0159e a ramena sta\u017een\u00e1 sm\u011brem dol\u016f od u\u0161\u00ed. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nejprve uklo\u0148te hlavu k jednomu rameni. Nadechn\u011bte se a s v\u00fddechem hlavu zaklo\u0148te a ud\u011blejte s n\u00ed p\u016flkruh k druh\u00e9mu rameni. Pot\u00e9 se stejn\u00fdm pohybem zase vra\u0165te k prvn\u00edmu rameni. Takto pokra\u010dujte a\u017e do t\u00e9 doby, ne\u017e ud\u011bl\u00e1te alespo\u0148 5 p\u016flkruh\u016f na ka\u017edou stranu. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/04-Pulkruhy-vzadu.gif\" alt=\"Jak cvi\u010dit p\u016flkruhy hlavou vzadu?\" class=\"wp-image-346084\" title=\"Jak cvi\u010dit p\u016flkruhy hlavou vzadu?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. \u00daklony hlavou do strany (Neck Side Bend)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posa\u010fte se na kraj \u017eidle, bedny \u010di na podlo\u017eku. Polo\u017ete pravou ruku dlan\u00ed nad lev\u00e9 ucho. Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed, hlava v prodlou\u017een\u00ed p\u00e1te\u0159e a ramena sta\u017een\u00e1 sm\u011brem dol\u016f od u\u0161\u00ed. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a s v\u00fddechem uklo\u0148te hlavu k prav\u00e9mu rameni. Voln\u011b d\u00fdchejte a v t\u00e9to pozici setrvejte alespo\u0148 15\u201330 sekund. Pot\u00e9 vym\u011b\u0148te ruce a to stejn\u00e9 ud\u011blejte na druhou stranu. Cvik n\u00e1sledn\u011b zopakujte je\u0161t\u011b alespo\u0148 2kr\u00e1t na ka\u017edou stranu. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, zved\u00e1n\u00ed ramen vzh\u016fru, nadm\u011brn\u00e9 tla\u010den\u00ed rukou do hlavy. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/05-Uklony-hlavy-do-strany.gif\" alt=\"Jak cvi\u010dit \u00faklony hlavy do strany?\" class=\"wp-image-346098\" title=\"Jak cvi\u010dit \u00faklony hlavy do strany?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Bo\u010dn\u00ed p\u0159edklon hlavy (Lateral Neck Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posa\u010fte se na kraj \u017eidle \u010di na podlo\u017eku. Polo\u017ete pravou ruku dlan\u00ed na t\u00fdl. Levou ruku dejte voln\u011b na kolena. Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed, hlava v prodlou\u017een\u00ed p\u00e1te\u0159e a ramena sta\u017een\u00e1 sm\u011brem dol\u016f od u\u0161\u00ed. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>P\u0159edklo\u0148te hlavu na pravou stranu ve sm\u011bru k podpa\u017e\u00ed. Rukou m\u016f\u017eete vyvinout lehk\u00fd tlak na zadn\u00ed \u010d\u00e1st hlavy. Voln\u011b d\u00fdchejte a v t\u00e9to pozici zkuste setrvat 20\u201330 sekund. M\u011bli byste c\u00edtit nap\u011bt\u00ed v zadn\u00ed oblasti krku a\u017e k rameni, kter\u00e9 se bude postupn\u011b uvol\u0148ovat. Pot\u00e9 vra\u0165te hlavu do v\u00fdchoz\u00ed polohy a cvik zopakujte je\u0161t\u011b 2kr\u00e1t. N\u00e1sledn\u011b vym\u011b\u0148te ruce a stejn\u00fd cvik prove\u010fte na levou stranu. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, zved\u00e1n\u00ed ramen vzh\u016fru, nadm\u011brn\u00e9 tla\u010den\u00ed rukou do hlavy. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/06-Bocni-predklon-hlavy.gif\" alt=\"Jak cvi\u010dit bo\u010dn\u00ed p\u0159edklon hlavy?\" class=\"wp-image-346113\" title=\"Jak cvi\u010dit bo\u010dn\u00ed p\u0159edklon hlavy?\"\/><\/figure>\n<\/div>\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"4473,36322,48829,67360\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jednoduche_cviky_na_hrudni_pater\"><\/span>Jednoduch\u00e9 cviky na hrudn\u00ed p\u00e1te\u0159<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u00ed\u017ee uveden\u00e9 cviky ocen\u00edte zejm\u00e9na v p\u0159\u00edpadech, kdy c\u00edt\u00edte ztuhlost hrudn\u00ed p\u00e1te\u0159e a hled\u00e1te zp\u016fsob, jak ji uvolnit. To se m\u016f\u017ee hodit v pr\u016fb\u011bhu dne t\u0159eba po dlouh\u00e9m sezen\u00ed, ale tak\u00e9 p\u0159ed tr\u00e9ninkem. Hrudn\u00ed p\u00e1te\u0159, na kterou se napojuj\u00ed \u017eebra, m\u00e1 toti\u017e vliv na funkci ramen a stabilitu p\u00e1te\u0159e. V pohybu se pak pod\u00edl\u00ed zejm\u00e9na na rotac\u00edch trupu.<strong> Pomoc\u00ed vybran\u00fdch cvik\u016f, kter\u00e9 v\u00e1m pomohou rozh\u00fdbat a aktivovat cel\u00fd hrudn\u00edk, podpo\u0159\u00edte spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla <\/strong>v pr\u016fb\u011bhu dne i na tr\u00e9ninku. Na prota\u017een\u00ed sval\u016f kolem hrudn\u00ed p\u00e1te\u0159e pot\u0159ebujete jen <a href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cvi\u010debn\u00ed podlo\u017eku<\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Ko\u010di\u010d\u00ed h\u0159bet (Cat Cow)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> P\u0159ejd\u011bte do kleku na v\u0161ech \u010dty\u0159ech. Z\u00e1p\u011bst\u00ed je pod rameny a kolena pod ky\u010dlemi ve vzd\u00e1lenosti zhruba na \u0161\u00ed\u0159i bok\u016f.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem p\u0159edklo\u0148te hlavu k hrudi a zakula\u0165te z\u00e1da sm\u011brem vzh\u016fru. Podsa\u010fte p\u00e1nev a vt\u00e1hn\u011bte b\u0159icho k p\u00e1te\u0159i. S n\u00e1dechem zvedn\u011bte hlavu a z\u00e1da prohn\u011bte sm\u011brem dol\u016f (b\u0159icho se p\u0159ibl\u00ed\u017e\u00ed podlo\u017ece). Pot\u00e9 st\u0159\u00edd\u00e1n\u00ed t\u011bchto dvou pozic je\u0161t\u011b n\u011bkolikr\u00e1t zopakujte. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/11_Cat-cow_new.gif\" alt=\"Jak cvi\u010dit pozici ko\u010dky na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318496\" title=\"Jak cvi\u010dit pozici ko\u010dky na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Rotace hrudn\u00edku v kle\u010de (Kneeling Thoracic Rotation)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> P\u0159ejd\u011bte do kleku na \u010dty\u0159ech. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Pravou rukou se chytn\u011bte za hlavu (za uchem) a s v\u00fddechem prove\u010fte rotaci hrudn\u00edku na pravou stranu. S n\u00e1dechem se vra\u0165te zp\u011bt a cvik n\u011bkolikr\u00e1t zopakujte. Pot\u00e9 vym\u011b\u0148te ruce a prov\u00e1d\u011bjte rotaci na levou stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, nadm\u011brn\u00e9 tla\u010den\u00ed rukou do hlavy. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/16_Rotace-hrudniku-v-klece.gif\" alt=\"Jak cvi\u010dit rotace hrudn\u00edku v kle\u010de na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318566\" title=\"Jak cvi\u010dit rotace hrudn\u00edku v kle\u010de na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Rotace trupu s pokl\u00e1d\u00e1n\u00edm pa\u017ee (Thread the Needle)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> P\u0159ejd\u011bte do kleku na v\u0161ech \u010dty\u0159ech. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem zvedn\u011bte levou ruku vzh\u016fru ke stropu a ve stejn\u00e9m sm\u011bru vyto\u010dte hrudn\u00edk i hlavu. Pot\u00e9 s v\u00fddechem provle\u010dte levou ruku pod pravou a prove\u010fte rotaci trupu ve stejn\u00e9m sm\u011bru. Z\u00e1rove\u0148 hlavu polo\u017ete uchem na podlo\u017eku. V\u00e1\u0161 zrak by m\u011bl sm\u011b\u0159ovat v\u017edy za pohybuj\u00edc\u00ed se pa\u017e\u00ed. Tak\u00e9 myslete na to, \u017ee pohyb vych\u00e1z\u00ed pouze z horn\u00ed poloviny t\u011bla. Cvik n\u011bkolikr\u00e1t zopakujte na jednu stranu a pak vym\u011b\u0148te ruce. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/18_Needle-and-rotation_new.gif\" alt=\"Jak cvi\u010dit rotaci na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318594\" title=\"Jak cvi\u010dit rotaci na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Rotace trupu ve stoje (Standing Thoracic Rotation)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly ve vzd\u00e1lenosti na \u0161\u00ed\u0159ku va\u0161ich ramen nebo lehce \u0161ir\u0161\u00ed.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Pokr\u010dte kolena a ud\u011blejte hlubok\u00fd p\u0159edklon s rovn\u00fdmi z\u00e1dy. Sou\u010dasn\u011b polo\u017ete dlan\u011b nebo prsty horn\u00edch kon\u010detin na podlo\u017eku. S v\u00fddechem zvedn\u011bte jednu pa\u017ei vzh\u016fru ke stropu a ve stejn\u00e9m sm\u011bru oto\u010dte hrudn\u00edk i hlavu. Pohled sm\u011b\u0159uje v\u017edy za pohybuj\u00edc\u00ed se pa\u017e\u00ed. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a prove\u010fte rotaci na druhou stranu. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/19_Rotace-ve-stoje.gif\" alt=\"Jak cvi\u010dit rotace ve stoje na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318608\" title=\"Jak cvi\u010dit rotace ve stoje na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. St\u0159echa (Downward Dog)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>P\u0159ejd\u011bte do kleku na v\u0161ech \u010dty\u0159ech.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S n\u00e1dechem p\u0159eneste v\u00e1hu na horn\u00ed kon\u010detiny, odtla\u010dte se od dlan\u00ed a zvedn\u011bte boky sm\u011brem ke stropu. Z\u00e1rove\u0148 narovnejte pa\u017ee v loktech a v p\u0159\u00edpad\u011b zkr\u00e1cen\u00fdch sval\u016f zadn\u00ed strany stehen m\u016f\u017eete kolena nechat lehce pokr\u010den\u00e1. Hlava z\u016fst\u00e1v\u00e1 v prodlou\u017een\u00ed p\u00e1te\u0159e a z\u00e1da rovn\u00e1. V horn\u00ed pozici chv\u00edli setrvejte (15\u201330 sekund), plynule d\u00fdchejte a pot\u00e9 se s v\u00fddechem vra\u0165te do v\u00fdchoz\u00ed polohy. Pak cvik je\u0161t\u011b n\u011bkolikr\u00e1t zopakujte. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, \u0161kubav\u00e9 a nekontrolovan\u00e9 pohyby, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/08_Downward-dog.gif\" alt=\"Jak cvi\u010dit st\u0159echu na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318454\" title=\"Jak cvi\u010dit st\u0159echu na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Pozice \u0161t\u011bn\u011bte (Puppy Pose)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> P\u0159ejd\u011bte do kleku na v\u0161ech \u010dty\u0159ech. Kolena jsou od sebe ve vzd\u00e1lenosti zhruba na \u0161\u00ed\u0159i ramen nebo lehce \u0161ir\u0161\u00ed. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Pa\u017ee nat\u00e1hn\u011bte p\u0159ed sebe a polo\u017ete \u010delo na podlo\u017eku. Kolena z\u016fst\u00e1vaj\u00ed v pozici pod ky\u010dlemi a b\u0159icho lehce vt\u00e1hnut\u00e9 dovnit\u0159. V t\u00e9to pozici chv\u00edli setrvejte (15\u201330 sekund), voln\u011b d\u00fdchejte a s v\u00fddechem se vra\u0165te do v\u00fdchoz\u00ed polohy. Pot\u00e9 cvik je\u0161t\u011b n\u011bkolikr\u00e1t zopakujte. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, pa\u017ee pokr\u010den\u00e9 v loktech.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/10_Puppy-pose.gif\" alt=\"Jak cvi\u010dit pozici \u0161t\u011bn\u011bte na uvoln\u011bn\u00ed zad?\" class=\"wp-image-318482\" title=\"Jak cvi\u010dit pozici \u0161t\u011bn\u011bte na uvoln\u011bn\u00ed zad?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bolest \u010di ztuhlost v oblasti kr\u010dn\u00ed nebo hrudn\u00ed p\u00e1te\u0159e dok\u00e1\u017ee po\u0159\u00e1dn\u011b znep\u0159\u00edjemnit den i tr\u00e9nink. Na\u0161t\u011bst\u00ed existuje efektivn\u00ed \u0159e\u0161en\u00ed ve form\u011b uveden\u00fdch uvol\u0148ovac\u00edch cvik\u016f. <strong>M\u016f\u017eete je p\u0159idat do sv\u00e9 rann\u00ed \u010di ve\u010dern\u00ed protahovac\u00ed rutiny a hod\u00ed se tak\u00e9 jako sou\u010d\u00e1st stre\u010dinku p\u0159ed a po tr\u00e9ninku.<\/strong> Cviky na uvoln\u011bn\u00ed kr\u010dn\u00ed p\u00e1te\u0159e nav\u00edc zvl\u00e1dnete v sed\u011b tak\u00e9 p\u0159i pr\u00e1ci \u010di u\u010den\u00ed. Zaberou v\u00e1m jen p\u00e1r minut, kter\u00e9 za tu \u00falevu rozhodn\u011b stoj\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete pro sv\u00e1 z\u00e1da ud\u011blat maximum, v\u00edce informac\u00ed a tip\u016f, jak na to, se do\u010dtete v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-vyzrat-na-bolest-zad-zpusobenou-dlouhym-sezenim\/\" class=\"ek-link\"><strong>7 tip\u016f, jak vyzr\u00e1t na bolest zad zp\u016fsobenou dlouh\u00fdm sezen\u00edm.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Sd\u00edlejte jej se sv\u00fdmi p\u0159\u00e1teli, a pomozte tak od ztuhl\u00e9ho krku \u010di hrudn\u00edku i jim.&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\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\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>C\u00edt\u00edte ztuhlost \u010di bolest kr\u010dn\u00ed nebo hrudn\u00ed p\u00e1te\u0159e? Vyzkou\u0161ejte \u00fa\u010dinn\u00e9 cviky, kter\u00e9 v\u00e1m mohou pomoci zbavit se ztuhlosti a bolesti v t\u00e9to oblasti. Ide\u00e1ln\u00ed jsou zejm\u00e9na po dlouh\u00e9m sezen\u00ed v pr\u00e1ci \u010di ve \u0161kole.  <\/p>\n","protected":false},"author":129,"featured_media":345981,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6357,6405,6441,7377],"filter_section":[],"filter_attribute":[13014,13020,13027],"class_list":{"0":"post-345977","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-zada","9":"tag-cviky-cs","10":"tag-cviky-s-vlastni-vahou","11":"tag-strecing-cs","12":"filter_attribute-cviky-na-chrbat","13":"filter_attribute-cviky-s-vlastnou-vahou","14":"filter_attribute-cviky-pri-bolesti","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>12 \u00fa\u010dinn\u00fdch cvik\u016f na uvoln\u011bn\u00ed kr\u010dn\u00ed a hrudn\u00ed p\u00e1te\u0159e - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak uvolnit kr\u010dn\u00ed a hrudn\u00ed p\u00e1te\u0159? 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). 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