{"id":346521,"date":"2022-03-02T11:10:48","date_gmt":"2022-03-02T10:10:48","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=346521"},"modified":"2022-03-14T07:47:53","modified_gmt":"2022-03-14T06:47:53","slug":"15-ucinnych-cvikov-na-uvolnenie-stuhnutosti-a-bolesti-chrbta","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/15-ucinnych-cvikov-na-uvolnenie-stuhnutosti-a-bolesti-chrbta\/","title":{"rendered":"12 \u00fa\u010dinn\u00fdch cvikov na uvo\u013enenie kr\u010dnej a hrudnej chrbtice"},"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.sk\/blog\/15-ucinnych-cvikov-na-uvolnenie-stuhnutosti-a-bolesti-chrbta\/#Ake_su_priciny_bolesti_a_stuhnutosti_krcnej_a_hrudnej_chrbtice\" title=\"Ak\u00e9 s\u00fa pr\u00ed\u010diny bolesti a stuhnutosti kr\u010dnej a hrudnej chrbtice?\">Ak\u00e9 s\u00fa pr\u00ed\u010diny bolesti a stuhnutosti kr\u010dnej a hrudnej chrbtice?<\/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.sk\/blog\/15-ucinnych-cvikov-na-uvolnenie-stuhnutosti-a-bolesti-chrbta\/#Jednoduche_cviky_na_krcnu_chrbticu\" title=\"Jednoduch\u00e9 cviky na kr\u010dn\u00fa chrbticu\">Jednoduch\u00e9 cviky na kr\u010dn\u00fa chrbticu<\/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.sk\/blog\/15-ucinnych-cvikov-na-uvolnenie-stuhnutosti-a-bolesti-chrbta\/#Jednoduche_cviky_na_hrudnu_chrbticu\" title=\"Jednoduch\u00e9 cviky na hrudn\u00fa chrbticu\">Jednoduch\u00e9 cviky na hrudn\u00fa chrbticu<\/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.sk\/blog\/15-ucinnych-cvikov-na-uvolnenie-stuhnutosti-a-bolesti-chrbta\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ak m\u00e1te za sebou nieko\u013ekohodinov\u00e9 sedenie za po\u010d\u00edta\u010dom pri pr\u00e1ci \u010di \u0161t\u00fadiu, mo\u017eno c\u00edtite nepr\u00edjemn\u00fa boles\u0165 a stuhnutos\u0165 v oblasti krku, \u0161ije alebo hornej \u010dasti chrbta. Zbavi\u0165 sa ich m\u00f4\u017eete pomocou dobre vybran\u00fdch cvikov na uvo\u013enenie kr\u010dnej a hrudnej chrbtice. <strong>M\u00f4\u017eete si ich prida\u0165 do rannej \u010di ve\u010dernej relaxa\u010dnej a na\u0165ahovacej rutiny. <\/strong>Najviac ich v\u0161ak ocen\u00edte po\u010das n\u00e1ro\u010dn\u00e9ho d\u0148a a po \u0148om, ke\u010f potrebujete uvo\u013eni\u0165 nap\u00e4tie v chrbte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010das pr\u00e1ce alebo \u0161t\u00fadia je rovnako d\u00f4le\u017eit\u00e9 zara\u010fova\u0165 pauzy na \u013eahk\u00e9 na\u0165ahovanie, ktor\u00e9 v\u00e1m pom\u00f4\u017eu o nie\u010do lep\u0161ie zvl\u00e1da\u0165 cel\u00fd de\u0148. K tomu sa skvele hodia jednoduch\u00e9 cviky na kr\u010dn\u00fa a hrudn\u00fa chrbticu. Zaber\u00fa v\u00e1m len nieko\u013eko min\u00fat a niektor\u00e9 z nich zvl\u00e1dnete dokonca v sede pri pracovnom stole.<\/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=\"Ake_su_priciny_bolesti_a_stuhnutosti_krcnej_a_hrudnej_chrbtice\"><\/span>Ak\u00e9 s\u00fa pr\u00ed\u010diny bolesti a stuhnutosti kr\u010dnej a hrudnej chrbtice?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Boles\u0165 a stuhnutos\u0165 v hornej \u010dasti chrbta nie s\u00fa, \u017eia\u013e, ni\u010d v\u00fdnimo\u010dn\u00e9. \u010casto za nimi stoj\u00ed <strong>nespr\u00e1vne dr\u017eanie tela, dlh\u00e9 sedenie \u010di st\u00e1tie pri pr\u00e1ci, predkl\u00e1\u0148anie nad telef\u00f3nom \u010di kni\u017ekou<\/strong>. Prechladnutie m\u00f4\u017ee by\u0165 takisto pr\u00ed\u010dinou t\u00fdchto \u0165a\u017ekost\u00ed. Chladn\u00e9 prostredie toti\u017e vyvol\u00e1va stiahnutie ciev a men\u0161ie prekrvenie svalov, \u010do m\u00f4\u017ee vies\u0165 k ich stuhnutosti. Hlavn\u00fdm vinn\u00edkom v\u0161ak m\u00f4\u017ee by\u0165 aj n\u00e1ro\u010dn\u00fd tr\u00e9ning v posil\u0148ovni, ktor\u00fd sp\u00f4sob\u00ed presilenie svalov v tejto oblasti. V\u010faka na\u0165ahovaniu svalov okolo kr\u010dnej a hrudnej chrbtice poc\u00edtite \u00fa\u013eavu a zn\u00ed\u017eenie nap\u00e4tia, \u010do v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 zvl\u00e1da\u0165 ka\u017edodenn\u00e9 aktivity bez bolesti. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Zauj\u00edma v\u00e1s, pre\u010do chrb\u00e1t bol\u00ed? Potom by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Boles\u0165 chrbta: 10 naj\u010dastej\u0161\u00edch pr\u00ed\u010din a rie\u0161en\u00ed, ako sa jej zbavi\u0165<\/strong><\/a>.<\/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\/2022\/03\/iStock-1213557409-1124x749.jpg\" alt=\"Pr\u00ed\u010diny bolesti kr\u010dnej a hrudnej chrbtice\" class=\"wp-image-346017\" width=\"843\" height=\"562\" title=\"Pr\u00ed\u010diny bolesti kr\u010dnej a hrudnej chrbtice\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jednoduche_cviky_na_krcnu_chrbticu\"><\/span>Jednoduch\u00e9 cviky na kr\u010dn\u00fa chrbticu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zbavi\u0165 sa stuhnutosti a nap\u00e4tia v oblasti krku a \u0161ije nie je ni\u010d zlo\u017eit\u00e9. Zvl\u00e1dnete to pomocou nasleduj\u00facich cvikov, ktor\u00fdm sta\u010d\u00ed obetova\u0165 nieko\u013eko min\u00fat v\u00e1\u0161ho \u010dasu, a to za t\u00fa \u00fa\u013eavu rozhodne stoj\u00ed. Po\u010das cvi\u010denia <strong>v pr\u00e1ci <\/strong>m\u00f4\u017eete zosta\u0165 sedie\u0165 na stoli\u010dke. <strong>Doma <\/strong>vyu\u017eite <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-65-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"gymnastick\u00fd m\u00ed\u010d (opens in a new tab)\">gymnastick\u00fa loptu<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozka-yoga-mat-mint-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017eku na jogu<\/a>. Pri na\u0165ahovan\u00ed <strong>pred tr\u00e9ningom alebo po \u0148om<\/strong>&nbsp;si m\u00f4\u017eete urobi\u0165 pohodlie na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lavici na cvi\u010denie<\/a> \u010di <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">plyometrickej debne<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V priebehu na\u0165ahovania myslite na to, aby bol pohyb <strong>plynul\u00fd, kontrolovan\u00fd a v pomalom tempe<\/strong>. S ka\u017ed\u00fdm opakovan\u00edm sa sna\u017ete z\u013eahka zv\u00e4\u010d\u0161ova\u0165 rozsah pohybu. Ten v\u0161eobecne zlep\u0161\u00edte v pr\u00edpade, \u017ee sa budete na\u0165ahova\u0165 pravidelne nieko\u013ekokr\u00e1t t\u00fd\u017edenne. <strong>V krajn\u00fdch poloh\u00e1ch sa sna\u017ete vydr\u017ea\u0165 aspo\u0148 15 \u2013 30, maxim\u00e1lne 60 sek\u00fand<\/strong> (neplat\u00ed pre dynamick\u00e9 cviky). Len tak bude cvik naozaj \u00fa\u010dinn\u00fd. T\u00fdch najlep\u0161\u00edch v\u00fdsledkov sa do\u010dk\u00e1te, ak budete tento stre\u010ding vykon\u00e1va\u0165 ka\u017ed\u00fd de\u0148. Zo za\u010diatku ho sk\u00faste zaradi\u0165 aspo\u0148 2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Ak h\u013ead\u00e1te cviky na uvo\u013enenie cel\u00e9ho chrbta, n\u00e1jdete ich v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/20-cvikov-na-chrbat-ktore-vam-pomozu-pri-bolesti-chrbta-a-chrbtice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>20 cvikov, ktor\u00e9 pom\u00f4\u017eu pri bolestiach chrbta<\/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 predklon hlavy s rukami na z\u00e1tylku (Dynamic Clasping Neck Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posa\u010fte sa do tureck\u00e9ho sedu alebo tak, aby ste sa c\u00edtili \u010do najviac pohodlne, vzpa\u017ete a polo\u017ete dlane na zadn\u00fa \u010das\u0165 hlavy (z\u00e1tylok) s prepleten\u00fdmi prstami. Lakte smeruj\u00fa od tela. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed, hlava v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 s\u00fa stiahnut\u00e9 smerom dolu od u\u0161\u00ed.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom predklo\u0148te hlavu smerom k hrudn\u00edku, stiahnite lakte k sebe a \u013eahko zagu\u013ea\u0165te horn\u00fa \u010das\u0165 chrbta. V spodnej poz\u00edcii m\u00f4\u017eete nieko\u013eko sek\u00fand zotrva\u0165. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, nadmern\u00e9 tla\u010denie rukami na hlavu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><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=\"Ako cvi\u010di\u0165 dynamick\u00fd predklon hlavy s rukami na z\u00e1tylku?\" class=\"wp-image-346042\" title=\"Ako cvi\u010di\u0165 dynamick\u00fd predklon hlavy s rukami na z\u00e1tylku?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Predklon hlavy s rukami na z\u00e1tylku (Clasping Neck Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posa\u010fte sa do tureck\u00e9ho sedu alebo inak, aby ste sa c\u00edtili pohodlne, vzpa\u017ete a polo\u017ete dlane na z\u00e1tylok s prepleten\u00fdmi prstami. Lakte smeruj\u00fa od tela. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed, hlava v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 s\u00fa stiahnut\u00e9 smerom dolu od u\u0161\u00ed.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom predklo\u0148te hlavu smerom k hrudn\u00edku, stiahnite lakte k sebe a z\u013eahka zagu\u013ea\u0165te horn\u00fa \u010das\u0165 chrbta. Vo\u013ene d\u00fdchajte a sna\u017ete sa v tejto poz\u00edcii vydr\u017ea\u0165 aspo\u0148 15 \u2013 30 sek\u00fand. Mali by ste c\u00edti\u0165, ako sa v\u00e1m postupne uvo\u013e\u0148uj\u00fa svaly okolo kr\u010dnej chrbtice, \u010do sa prejav\u00ed pribli\u017eovan\u00edm hlavy k hrudn\u00edku. N\u00e1sledne sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte e\u0161te 2 a\u017e 3-kr\u00e1t.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, nadmern\u00e9 tla\u010denie rukami na hlavu, pr\u00edli\u0161 kr\u00e1tka v\u00fddr\u017e.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><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=\"Ako cvi\u010di\u0165 predklon hlavy s rukami na z\u00e1tylku?\" class=\"wp-image-346056\" title=\"Ako cvi\u010di\u0165 predklon hlavy s rukami na z\u00e1tylku?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Polkruhy hlavou vpred (Neck Forward Half Circles)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:&nbsp;<\/strong>Posa\u010fte sa do tureck\u00e9ho sedu alebo inak, aby ste sa c\u00edtili pohodlne. Polo\u017ete ruky vo\u013ene na kolen\u00e1. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed, hlava v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 s\u00fa stiahnut\u00e9 smerom dolu od u\u0161\u00ed.<\/li><li><strong>Realiz\u00e1cia:<\/strong> Najprv uklo\u0148te hlavu k jedn\u00e9mu ramenu. Nad\u00fdchnite sa a s v\u00fddychom hlavu predklo\u0148te a urobte s \u0148ou polkruh k druh\u00e9mu ramenu. Potom sa polkruhom zase vr\u00e1\u0165te k prv\u00e9mu ramenu. Takto pokra\u010dujte a\u017e dovtedy, k\u00fdm urob\u00edte aspo\u0148 5 polkruhov na ka\u017ed\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><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=\"Ako cvi\u010di\u0165 polkruhy hlavou vpred?\" class=\"wp-image-346070\" title=\"Ako cvi\u010di\u0165 polkruhy hlavou vpred?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Polkruhy hlavou vzad (Neck Backward Half Circles)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:&nbsp;<\/strong>Posa\u010fte sa do tureck\u00e9ho sedu alebo inak, aby ste sa c\u00edtili pohodlne. Polo\u017ete ruky vo\u013ene na kolen\u00e1. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed, hlava v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 s\u00fa stiahnut\u00e9 smerom dolu od u\u0161\u00ed.<\/li><li><div><span class=\"gmail-tadv-color\"><strong>Realiz\u00e1cia:<\/strong> Najprv uklo\u0148te hlavu k jedn\u00e9mu ramenu. Nad\u00fdchnite sa a s v\u00fddychom zaklo\u0148te hlavu a urobte s \u0148ou polkruh k druh\u00e9mu ramenu. Potom sa rovnak\u00fdm pohybom zase vr\u00e1\u0165te k prv\u00e9mu ramenu. Takto pokra\u010dujte a\u017e dovtedy, k\u00fdm urob\u00edte aspo\u0148 5 polkruhov na ka\u017ed\u00fa stranu<\/span>.<\/div><\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><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=\"Ako cvi\u010di\u0165 polkruhy hlavou vzad?\" class=\"wp-image-346084\" title=\"Ako cvi\u010di\u0165 polkruhy hlavou vzad?\"\/><\/figure><\/div>\n\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\"><li><strong>V\u00fdchodiskov\u00e1 poloha:&nbsp;<\/strong>Posa\u010fte sa na kraj stoli\u010dky, debny \u010di na podlo\u017eku. Polo\u017ete dla\u0148 pravej ruky nad \u013eav\u00e9 ucho. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed, hlava v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 s\u00fa stiahnut\u00e9 smerom dolu od u\u0161\u00ed.<\/li><li><div><strong>Realiz\u00e1cia:<\/strong> Nad\u00fdchnite sa a s v\u00fddychom uklo\u0148te hlavu k prav\u00e9mu ramenu. Vo\u013ene d\u00fdchajte a v tejto poz\u00edcii zotrvajte aspo\u0148 15 \u2013 30 sek\u00fand. Potom vyme\u0148te ruky a to ist\u00e9 urobte na druh\u00fa stranu. Cvik n\u00e1sledne zopakujte e\u0161te aspo\u0148 2-kr\u00e1t na ka\u017ed\u00fa stranu.<\/div><\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, dv\u00edhanie ramien nahor, nadmern\u00e9 tla\u010denie r\u00fak na hlavu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><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=\"Ako cvi\u010di\u0165 \u00faklony hlavy do strany?\" class=\"wp-image-346098\" title=\"Ako cvi\u010di\u0165 \u00faklony hlavy do strany?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Bo\u010dn\u00fd predklon hlavy (Lateral Neck Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:&nbsp;<\/strong>Posa\u010fte sa na kraj stoli\u010dky \u010di na podlo\u017eku. Polo\u017ete dla\u0148 pravej ruky na z\u00e1tylok. \u013dav\u00fa ruku dajte vo\u013ene na kolen\u00e1. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed, hlava v pred\u013a\u017een\u00ed chrbtice a ramen\u00e1 s\u00fa stiahnut\u00e9 smerom dolu od u\u0161\u00ed.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Predklo\u0148te hlavu na prav\u00fa stranu v smere k podpazu\u0161iu. Rukou m\u00f4\u017eete vyvin\u00fa\u0165 \u013eahk\u00fd tlak na zadn\u00fa \u010das\u0165 hlavy. Vo\u013ene d\u00fdchajte a v tejto poz\u00edcii sk\u00faste zotrva\u0165 20 \u2013 30 sek\u00fand. Mali by ste c\u00edti\u0165 nap\u00e4tie v zadnej oblasti krku a\u017e k ramenu, ktor\u00e9 sa bude postupne uvo\u013e\u0148ova\u0165. Potom vr\u00e1\u0165te hlavu do v\u00fdchodiskovej polohy a cvik zopakujte e\u0161te 2-kr\u00e1t. N\u00e1sledne vyme\u0148te ruky a rovnak\u00fd cvik vykonajte na \u013eav\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, dv\u00edhanie ramien nahor, nadmern\u00e9 tla\u010denie r\u00fak na hlavu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><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=\"Ako cvi\u010di\u0165 bo\u010dn\u00fd predklon hlavy?\" class=\"wp-image-346113\" title=\"Ako cvi\u010di\u0165 bo\u010dn\u00fd predklon hlavy?\"\/><\/figure><\/div>\n\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=\"8347,62749,62755,3604,38346,49246,44953,36286,36280,8344,58828,49012,51088,51088\" ><\/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_hrudnu_chrbticu\"><\/span>Jednoduch\u00e9 cviky na hrudn\u00fa chrbticu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ni\u017e\u0161ie uveden\u00e9 cviky ocen\u00edte najm\u00e4 v pr\u00edpadoch, ke\u010f c\u00edtite stuhnutos\u0165 hrudnej chrbtice a h\u013ead\u00e1te sp\u00f4sob, ako ju uvo\u013eni\u0165. M\u00f4\u017ee sa to hodi\u0165 v priebehu d\u0148a napr\u00edklad po dlhom seden\u00ed, ale aj pred tr\u00e9ningom. Hrudn\u00e1 chrbtica, na ktor\u00fa sa nap\u00e1jaj\u00fa rebr\u00e1, m\u00e1 toti\u017e vplyv na funkciu ramien a stabilitu chrbtice. V pohybe sa potom podie\u013eaj\u00fa hlavne na rot\u00e1ci\u00e1ch trupu.<strong> Pomocou vybran\u00fdch cvikov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu rozh\u00fdba\u0165 a aktivova\u0165 cel\u00fd hrudn\u00edk, podpor\u00edte spr\u00e1vne dr\u017eanie tela <\/strong>v priebehu d\u0148a, ale aj na tr\u00e9ningu. Na na\u0165ahovanie svalov okolo hrudnej chrbtice potrebujete len <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-black-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017eku na cvi\u010denie<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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. Ma\u010dac\u00ed chrb\u00e1t (Cat Cow)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Prejdite do k\u013eaku na \u0161tyroch. Z\u00e1p\u00e4stie je pod ramenami a kolen\u00e1 pod bedrov\u00fdmi k\u013abmi vo vzdialenosti pribli\u017ene na \u0161\u00edrku bokov.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom predklo\u0148te hlavu k hrudi a zagu\u013ea\u0165te chrb\u00e1t smerom nahor. Podsa\u010fte panvu a vtiahnite brucho k chrbtici. S n\u00e1dychom zdvihnite hlavu a chrb\u00e1t prehnite smerom dolu (brucho sa pribl\u00ed\u017ei k podlo\u017eke). Striedanie t\u00fdchto dvoch poz\u00edci\u00ed e\u0161te nieko\u013ekokr\u00e1t zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><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=\"Ako cvi\u010di\u0165 poz\u00edciu ma\u010dky na uvo\u013enenie chrbta?\" class=\"wp-image-318496\" title=\"Ako cvi\u010di\u0165 poz\u00edciu ma\u010dky na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Rot\u00e1cia hrudn\u00edka v k\u013eaku (Kneeling Thoracic Rotation)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Prejdite do k\u013eaku na \u0161tyroch.<\/li><li><strong>Realiz\u00e1cia:<\/strong> Pravou rukou sa chy\u0165te za hlavu (za uchom) a s v\u00fddychom vykonajte rot\u00e1ciu hrudn\u00edka na prav\u00fa stranu. S n\u00e1dychom sa vr\u00e1\u0165te sp\u00e4\u0165 a cvik nieko\u013ekokr\u00e1t zopakujte. Potom vyme\u0148te ruky a vykon\u00e1vajte rot\u00e1ciu na \u013eav\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, nadmern\u00e9 tla\u010denie r\u00fak na hlavu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><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=\"Ako cvi\u010di\u0165 rot\u00e1ciu hrudn\u00edka v k\u013eaku na uvo\u013enenie chrbta?\" class=\"wp-image-318566\" title=\"Ako cvi\u010di\u0165 rot\u00e1ciu hrudn\u00edka v k\u013eaku na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Rot\u00e1cia trupu s \u201eprevliekan\u00edm\u201c ruky (Thread the Needle)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Prejdite do k\u013eaku na \u0161tyroch.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S n\u00e1dychom zdvihnite \u013eav\u00fa ruku nahor k stropu a v rovnakom smere vyto\u010dte hrudn\u00edk aj hlavu. Potom s v\u00fddychom prevle\u010dte \u013eav\u00fa ruku pod prav\u00fa a vykonajte rot\u00e1ciu trupu v rovnakom smere. Hlavu z\u00e1rove\u0148 polo\u017ete uchom na podlo\u017eku. V\u00e1\u0161 zrak by mal smerova\u0165 v\u017edy za pohybuj\u00facou sa rukou. Myslite na to, \u017ee pohyb vych\u00e1dza len z hornej polovice tela. Cvik nieko\u013ekokr\u00e1t zopakujte na jednu stranu a potom vyme\u0148te ruky.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><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=\"Ako cvi\u010di\u0165 rot\u00e1ciu na uvo\u013enenie chrbta?\" class=\"wp-image-318594\" title=\"Ako cvi\u010di\u0165 rot\u00e1ciu na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Rot\u00e1cia trupu v stoji (Standing Thoracic Rotation)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami vo vzdialenosti na \u0161\u00edrku va\u0161ich ramien alebo trochu \u0161ir\u0161ie.<\/li><li><strong>Realiz\u00e1cia:<\/strong> Pokr\u010dte nohy a urobte hlbok\u00fd predklon s rovn\u00fdm chrbtom. S\u00fa\u010dasne polo\u017ete dlane alebo prsty horn\u00fdch kon\u010dat\u00edn na podlo\u017eku. S v\u00fddychom zdvihnite jednu ruku hore k stropu a v rovnakom smere oto\u010dte hrudn\u00edk aj hlavu. Poh\u013ead smeruje v\u017edy za pohybuj\u00facou sa rukou. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a vykonajte rot\u00e1ciu na druh\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><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=\"Ako cvi\u010di\u0165 rot\u00e1ciu v stoji na uvo\u013enenie chrbta?\" class=\"wp-image-318608\" title=\"Ako cvi\u010di\u0165 rot\u00e1ciu v stoji na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Strecha (Downward Dog)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Prejdite do k\u013eaku na \u0161tyroch.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S n\u00e1dychom preneste v\u00e1hu na horn\u00e9 kon\u010datiny, odtla\u010dte sa od dlan\u00ed a zdvihnite boky smerom k stropu. Z\u00e1rove\u0148 vystrite ruky a v pr\u00edpade skr\u00e1ten\u00fdch svalov zadnej strany stehien m\u00f4\u017eete ma\u0165 \u013eahko pokr\u010den\u00e9 nohy. Hlava zost\u00e1va v pred\u013a\u017een\u00ed chrbtice a chrb\u00e1t rovn\u00fd. V hornej poz\u00edcii chv\u00ed\u013eu zotrvajte (15 \u2013 30 sek\u00fand), plynulo d\u00fdchajte a potom sa s v\u00fddychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Cvik e\u0161te nieko\u013ekokr\u00e1t zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, trhav\u00e9 a nekontrolovan\u00e9 pohyby, preh\u00fdbanie sa v chrbte.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><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=\"Ako cvi\u010di\u0165 strechu na uvo\u013enenie chrbta?\" class=\"wp-image-318454\" title=\"Ako cvi\u010di\u0165 strechu na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Poz\u00edcia \u0161te\u0148a\u0165a (Puppy Pose)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Prejdite do k\u013eaku na \u0161tyroch. Kolen\u00e1 s\u00fa od seba vo vzdialenosti pribli\u017ene na \u0161\u00edrku ramien alebo trochu \u0161ir\u0161ie.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Ruky vystrite pred seba a polo\u017ete \u010delo na podlo\u017eku. Kolen\u00e1 zost\u00e1vaj\u00fa v poz\u00edcii pod bedrov\u00fdmi k\u013abmi a brucho je z\u013eahka vtiahnut\u00e9 dovn\u00fatra. V tejto poz\u00edcii chv\u00ed\u013eu zotrvajte (15 \u2013 30 sek\u00fand), vo\u013ene d\u00fdchajte a s v\u00fddychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Cvik potom e\u0161te nieko\u013ekokr\u00e1t zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, pokr\u010den\u00e9 ruky.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><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=\"Ako cvi\u010di\u0165 poz\u00edciu \u0161te\u0148a\u0165a na uvo\u013enenie chrbta?\" class=\"wp-image-318482\" title=\"Ako cvi\u010di\u0165 poz\u00edciu \u0161te\u0148a\u0165a na uvo\u013enenie chrbta?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Boles\u0165 \u010di stuhnutos\u0165 v oblasti kr\u010dnej alebo hrudnej chrbtice dok\u00e1\u017eu poriadne znepr\u00edjemni\u0165 de\u0148 \u010di tr\u00e9ning. Na\u0161\u0165astie existuje efekt\u00edvne rie\u0161enie vo forme uveden\u00fdch uvo\u013e\u0148ovac\u00edch cvikov. <strong>M\u00f4\u017eete ich prida\u0165 do svojej rannej \u010di ve\u010dernej na\u0165ahovacej rutiny, a hodia sa tie\u017e ako s\u00fa\u010das\u0165 stre\u010dingu pred tr\u00e9ningom a po \u0148om.<\/strong> Cviky na uvo\u013enenie kr\u010dnej chrbtice navy\u0161e zvl\u00e1dnete v sede aj pri pr\u00e1ci \u010di u\u010den\u00ed. Zaber\u00fa v\u00e1m len nieko\u013eko min\u00fat, ktor\u00e9 za t\u00fa \u00fa\u013eavu rozhodne stoja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete urobi\u0165 maximum pre svoj chrb\u00e1t, viac inform\u00e1ci\u00ed a tipov, ako na to, sa do\u010d\u00edtate v na\u0161om \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-vyriesit-bolest-chrbta-sposobenu-dlhym-sedenim\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>7 tipov, ako vyrie\u0161i\u0165 boles\u0165 chrbta sp\u00f4soben\u00fa dlh\u00fdm seden\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>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosom? Zdie\u013eajte ho so svojimi priate\u013emi, a pom\u00f4\u017ete tak aj im so stuhnut\u00fdm krkom \u010di hrudn\u00edkom.&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\u00edtite stuhnutos\u0165 \u010di boles\u0165 kr\u010dnej alebo hrudnej chrbtice? Vysk\u00fa\u0161ajte \u00fa\u010dinn\u00e9 cviky, ktor\u00e9 v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 zbavi\u0165 sa stuhnutosti a bolesti v tejto oblasti. Ide\u00e1lne s\u00fa najm\u00e4 po dlhom seden\u00ed v pr\u00e1ci \u010di v \u0161kole.<\/p>\n","protected":false},"author":129,"featured_media":347213,"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":[3],"tags":[6111,6058,6157,6114],"filter_section":[],"filter_attribute":[13014,13027,13020],"class_list":{"0":"post-346521","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-chrbat","9":"tag-cviky","10":"tag-cviky-s-vlastnou-vahou","11":"tag-strecing","12":"filter_attribute-cviky-na-chrbat","13":"filter_attribute-cviky-pri-bolesti","14":"filter_attribute-cviky-s-vlastnou-vahou","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 cvikov na uvo\u013enenie kr\u010dnej a hrudnej chrbtice - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako uvo\u013eni\u0165 kr\u010dn\u00fa a hrudn\u00fa chrbticu? 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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). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/346521","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=346521"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/346521\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/347213"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=346521"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=346521"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=346521"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=346521"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=346521"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}