{"id":606473,"date":"2024-08-12T08:00:00","date_gmt":"2024-08-12T06:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=606473"},"modified":"2024-08-14T16:41:31","modified_gmt":"2024-08-14T14:41:31","slug":"jak-cvicit-pri-syndromu-karpalniho-tunelu-13-cviku-na-protazeni-a-uvolneni-zapesti","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-cvicit-pri-syndromu-karpalniho-tunelu-13-cviku-na-protazeni-a-uvolneni-zapesti\/","title":{"rendered":"Jak cvi\u010dit p\u0159i syndromu karp\u00e1ln\u00edho tunelu: 13 cvik\u016f na prota\u017een\u00ed a uvoln\u011bn\u00ed z\u00e1p\u011bst\u00ed"},"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\/jak-cvicit-pri-syndromu-karpalniho-tunelu-13-cviku-na-protazeni-a-uvolneni-zapesti\/#Co_je_to_syndrom_karpalniho_tunelu\" title=\"Co je to syndrom karp\u00e1ln\u00edho tunelu?\">Co je to syndrom karp\u00e1ln\u00edho tunelu?<\/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\/jak-cvicit-pri-syndromu-karpalniho-tunelu-13-cviku-na-protazeni-a-uvolneni-zapesti\/#13_cviku_na_protazeni_zapesti_a_prstu\" title=\"13 cvik\u016f na prota\u017een\u00ed z\u00e1p\u011bst\u00ed a prst\u016f\">13 cvik\u016f na prota\u017een\u00ed z\u00e1p\u011bst\u00ed a prst\u016f<\/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\/jak-cvicit-pri-syndromu-karpalniho-tunelu-13-cviku-na-protazeni-a-uvolneni-zapesti\/#Kam_dal\" title=\"Kam d\u00e1l?\">Kam d\u00e1l?<\/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\/jak-cvicit-pri-syndromu-karpalniho-tunelu-13-cviku-na-protazeni-a-uvolneni-zapesti\/#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>Pokud pracujete dlouh\u00e9 hodiny na po\u010d\u00edta\u010di, nejsp\u00ed\u0161 v\u00e1m nen\u00ed ciz\u00ed ten <strong>pocit unaven\u00e9ho a bolav\u00e9ho z\u00e1p\u011bst\u00ed. <\/strong>N\u011bkdy dokonce za\u010dne brn\u011bt i cel\u00e1 ruka. Tyto na prvn\u00ed pohled ne\u0161kodn\u00e9 projevy se mohou \u010dasem rozvinout do syndromu karp\u00e1ln\u00edho tunelu. Ten je b\u011b\u017en\u00fd zejm\u00e9na u lid\u00ed, kte\u0159\u00ed p\u0159et\u011b\u017euj\u00ed z\u00e1p\u011bst\u00ed opakovan\u00fdmi pohyby, jako je nap\u0159\u00edklad <strong>pr\u00e1ce s po\u010d\u00edta\u010dovou my\u0161\u00ed, hran\u00ed na hudebn\u00ed n\u00e1stroj nebo t\u0159eba pr\u00e1ce v d\u00edln\u011b. <\/strong>U nich je pak na m\u00edst\u011b, aby za\u0159azovali pravideln\u00e9 protahov\u00e1n\u00ed z\u00e1p\u011bst\u00ed, co\u017e je<strong> jedn\u00edm z nej\u00fa\u010dinn\u011bj\u0161\u00edch zp\u016fsob\u016f, jak vzniku syndromu karp\u00e1ln\u00edho tunelu p\u0159edch\u00e1zet.<\/strong> V dne\u0161n\u00edm \u010dl\u00e1nku najdete efektivn\u00ed cviky, kter\u00e9 v\u00e1m pomohou <strong>udr\u017eet zdrav\u00e9 a dob\u0159e pohybliv\u00e9 z\u00e1p\u011bst\u00ed i celou ruku.&nbsp;<\/strong><\/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=\"Co_je_to_syndrom_karpalniho_tunelu\"><\/span>Co je to syndrom karp\u00e1ln\u00edho tunelu?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Karp\u00e1ln\u00ed tunel je takov\u00fd<strong> \u00fazk\u00fd tunel v z\u00e1p\u011bst\u00ed, kter\u00fdm proch\u00e1z\u00ed st\u0159edov\u00fd nerv<\/strong> (nervus medianus) a tak\u00e9 \u0161lachy zodpov\u011bdn\u00e9 za pohyb prst\u016f. Kdy\u017e v\u0161ak dojde k otoku t\u011bchto \u0161lach, mohou za\u010d\u00edt tla\u010dit na st\u0159edov\u00fd nerv. To se pak zpravidla projevuje<strong> zhor\u0161enou citlivost\u00ed, slabost\u00ed, brn\u011bn\u00edm <\/strong>nebo<strong> bolest\u00ed <\/strong>v prstech a cel\u00e9 ruce. Zda se opravdu jedn\u00e1 o syndrom karp\u00e1ln\u00edho tunelu (zkratka SKT), ale mus\u00ed potvrdit l\u00e9ka\u0159 na z\u00e1klad\u011b vy\u0161et\u0159en\u00ed. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/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\">Nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny syndromu karp\u00e1ln\u00edho tunelu<strong><\/strong><\/h3>\n\n\n\n<p>Za otokem \u0161lach a tlakem na st\u0159edov\u00fd nerv m\u016f\u017ee st\u00e1t hned n\u011bkolik p\u0159\u00ed\u010din. Nej\u010dast\u011bji jde o <strong>opakovan\u00e9 pohyby z\u00e1p\u011bst\u00ed,<\/strong> nap\u0159\u00edklad p\u0159i psan\u00ed na kl\u00e1vesnici, pou\u017e\u00edv\u00e1n\u00ed po\u010d\u00edta\u010dov\u00e9 my\u0161i nebo hran\u00ed na hudebn\u00ed n\u00e1stroje. M\u016f\u017ee to b\u00fdt v\u0161ak tak\u00e9 <strong>d\u016fsledkem zlomeniny, jin\u00e9ho zran\u011bn\u00ed, onemocn\u011bn\u00ed <\/strong>nebo vlivem d\u011bdi\u010dnosti. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2\u20133]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/8d47e48e-485c-4f67-ba59-f61ec25961b8-1124x750.jpg\" alt=\"Co je to syndrom karp\u00e1ln\u00edho tunelu?\" class=\"wp-image-606512\" title=\"Co je to syndrom karp\u00e1ln\u00edho tunelu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8d47e48e-485c-4f67-ba59-f61ec25961b8-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8d47e48e-485c-4f67-ba59-f61ec25961b8-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8d47e48e-485c-4f67-ba59-f61ec25961b8-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8d47e48e-485c-4f67-ba59-f61ec25961b8.jpg 1947w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">L\u00e9\u010dba syndromu karp\u00e1ln\u00edho tunelu<strong><\/strong><\/h3>\n\n\n\n<p>Vhodnou l\u00e9\u010dbu v\u017edy navrhuje l\u00e9ka\u0159 po d\u016fkladn\u00e9m vy\u0161et\u0159en\u00ed a stanoven\u00ed diagn\u00f3zy. Ta m\u016f\u017ee u ka\u017ed\u00e9ho prob\u00edhat jinak. Zpravidla v\u0161ak obsahuje <strong>omezen\u00ed nebo vynech\u00e1n\u00ed aktivit,<\/strong> kter\u00e9 zhor\u0161uj\u00ed p\u0159\u00edznaky, d\u00e1le <strong>pou\u017e\u00edv\u00e1n\u00ed<\/strong><a href=\"https:\/\/gymbeam.cz\/bandaze-na-zapesti-firm-dark-grey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> band\u00e1\u017e\u00ed na z\u00e1p\u011bst\u00ed<\/strong><\/a> a u\u017e\u00edv\u00e1n\u00ed <strong>protiz\u00e1n\u011btliv\u00fdch l\u00e9k\u016f.<\/strong> K tomu se p\u0159id\u00e1v\u00e1 tak\u00e9<strong> cvi\u010den\u00ed doporu\u010den\u00e9 fyzioterapeutem.<\/strong> V krajn\u00edch p\u0159\u00edpadech, kdy nic ostatn\u00edho nepom\u00e1h\u00e1, se p\u0159istupuje k opera\u010dn\u00edmu \u0159e\u0161en\u00ed. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/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\">Prevence syndromu karp\u00e1ln\u00edho tunelu<strong><\/strong><\/h3>\n\n\n\n<p>Existuj\u00ed opat\u0159en\u00ed, kter\u00e1 n\u00e1m pomohou <strong>p\u0159edch\u00e1zet jednak vzniku syndromu karp\u00e1ln\u00edho tunelu,<\/strong> ale i jeho p\u0159\u00edpadn\u00e9mu zhor\u0161en\u00ed. Na co se zam\u011b\u0159it?<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [5\u20137]<\/sup><\/mark><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ergonomick\u00e9 pracovn\u00ed prost\u0159ed\u00ed:<\/strong> Nastavte si \u017eidli a st\u016fl tak, aby se v\u00e1m pohodln\u011b sed\u011blo a mohli jste si op\u0159\u00edt p\u0159edlokt\u00ed na st\u016fl. Vyzkou\u0161ejte ergonomickou kl\u00e1vesnici a my\u0161.<\/li>\n\n\n\n<li><strong>Omezen\u00ed opakovan\u00fdch pohyb\u016f: <\/strong>Sna\u017ete se dle mo\u017enost\u00ed omezit pohyby, p\u0159i kter\u00fdch doch\u00e1z\u00ed k oh\u00fdb\u00e1n\u00ed a kroucen\u00ed z\u00e1p\u011bst\u00ed. P\u0159\u00edpadn\u011b za\u0159azujte p\u0159est\u00e1vky a m\u011b\u0148te pravideln\u011b ruce.&nbsp;<\/li>\n\n\n\n<li><strong>Protahov\u00e1n\u00ed:<\/strong> B\u011bhem pr\u00e1ce pravideln\u011b protahujte z\u00e1p\u011bst\u00ed a prsty. Pom\u00e1h\u00e1 to s prokrven\u00edm a uvoln\u011bn\u00edm sval\u016f i dal\u0161\u00edch m\u011bkk\u00fdch tk\u00e1n\u00ed v t\u00e9to oblasti.&nbsp;<\/li>\n\n\n\n<li><strong>Posilov\u00e1n\u00ed:<\/strong> Zpevn\u011bn\u00ed sval\u016f v oblasti p\u0159edlokt\u00ed a z\u00e1p\u011bst\u00ed m\u016f\u017ee zlep\u0161it stabilitu ruky a podpo\u0159it funkci z\u00e1p\u011bst\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>Pou\u017e\u00edv\u00e1n\u00ed <a href=\"https:\/\/gymbeam.cz\/bandaze-na-zapesti-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">band\u00e1\u017ee<\/a>: <\/strong>Nap\u0159\u00edklad b\u011bhem sp\u00e1nku m\u016f\u017eete podv\u011bdom\u011b oh\u00fdbat z\u00e1p\u011bst\u00ed, co\u017e pak zp\u016fsobuje trnut\u00ed nebo brn\u011bn\u00ed horn\u00ed kon\u010detiny. Band\u00e1\u017e pom\u016f\u017ee s udr\u017een\u00edm z\u00e1p\u011bst\u00ed v neutr\u00e1ln\u00ed pozici.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/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=\"5362,43147,62377,80179,67372,77761,69073,45286,36133,36181,78091\" ><\/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=\"13_cviku_na_protazeni_zapesti_a_prstu\"><\/span>13 cvik\u016f na prota\u017een\u00ed z\u00e1p\u011bst\u00ed a prst\u016f<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u00ed\u017ee uveden\u00e9 cviky v\u00e1m pomohou <strong>prot\u00e1hnout a uvolnit svaly p\u0159edlokt\u00ed, z\u00e1p\u011bst\u00ed i prst\u016f.<\/strong> Tyto cviky m\u016f\u017eete za\u0159azovat kdykoliv b\u011bhem dne, nap\u0159\u00edklad kdy\u017e se chcete prot\u00e1hnout u pr\u00e1ce. \u0158adu z nich zvl\u00e1dnete i vsed\u011b u pracovn\u00edho stolu. Hod\u00ed se v\u0161ak tak\u00e9 <strong>v r\u00e1mci rozcvi\u010dky p\u0159ed silov\u00fdm tr\u00e9ninkem.<\/strong> Podpo\u0159\u00edte tak pohyblivost z\u00e1p\u011bst\u00ed, kter\u00e1 je d\u016fle\u017eit\u00e1 p\u0159i cvi\u010den\u00ed s <a href=\"https:\/\/gymbeam.cz\/posilovaci-tyc-lifter-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osou<\/a>, <a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dkami<\/a>, na <a href=\"https:\/\/gymbeam.cz\/hrazdy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hrazd\u011b<\/a> i s jin\u00fdmi <a href=\"https:\/\/gymbeam.cz\/pomucky-na-cviceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sportovn\u00edmi pom\u016fckami<\/a>.&nbsp;<\/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\">\n<li><strong>Vyberte si alespo\u0148 3 uveden\u00e9 cviky<\/strong> a prov\u00e1d\u011bjte je ka\u017ed\u00fd den, klidn\u011b i v\u00edcekr\u00e1t.<\/li>\n\n\n\n<li>Za\u0159azujte je, kdykoliv c\u00edt\u00edte v p\u0159edlokt\u00ed \u010di ruce ztuhnut\u00ed, brn\u011bn\u00ed nebo n\u011bkter\u00fd z dal\u0161\u00edch p\u0159\u00edznak\u016f syndromu karp\u00e1ln\u00edho tunelu.<\/li>\n\n\n\n<li>Po\u010det opakov\u00e1n\u00ed nebo d\u00e9lku v\u00fddr\u017ee najdete u jednotliv\u00fdch cvik\u016f.&nbsp;<\/li>\n\n\n\n<li>U prvn\u00edch opakov\u00e1n\u00ed budete m\u00edt nejsp\u00ed\u0161 ztuhlej\u0161\u00ed z\u00e1p\u011bst\u00ed, ale to se postupn\u011b uvoln\u00ed. Na nic nesp\u011bchejte, rozsah pohybu se sna\u017ete zvy\u0161ovat postupn\u011b podle toho, co va\u0161e mobilita dovol\u00ed. Mo\u017en\u00e1 u toho uc\u00edt\u00edte lehk\u00fd diskomfort, ale <strong>nikdy necvi\u010dte p\u0159es bolest.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Od ka\u017ed\u00e9ho cviku za\u0159a\u010fte 2\u20133 s\u00e9rie.<\/strong><\/li>\n\n\n\n<li>P\u0159ed cvi\u010den\u00edm si nachystejte <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 <a href=\"https:\/\/gymbeam.cz\/masazni-micek-orange-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u00e1\u017en\u00ed m\u00ed\u010dek<\/a>.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Na mas\u00e1\u017e p\u0159edlokt\u00ed je skv\u011bl\u00e1 tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/masazni-pistole\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u00e1\u017en\u00ed pistole<\/a>.&nbsp;&nbsp;<\/li>\n<\/ul>\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. Mas\u00e1\u017e p\u0159edlokt\u00ed m\u00ed\u010dkem (Forearm Massage with Ball)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Polo\u017ete si tenisov\u00fd nebo <strong><a href=\"https:\/\/gymbeam.cz\/masazni-micek-flexball-orange-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u00e1\u017en\u00ed m\u00ed\u010dek<\/a><\/strong> na st\u016fl \u010di podlo\u017eku. Pak se posa\u010fte nebo si k m\u00ed\u010dku klekn\u011bte a polo\u017ete na n\u011bj p\u0159edlokt\u00ed.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Voln\u011b d\u00fdchejte a za\u010dn\u011bte jezdit p\u0159edlokt\u00edm po m\u00ed\u010dku do v\u0161ech stran, z\u00e1rove\u0148 do n\u011bj m\u00edrn\u011b tla\u010dte. Pokud natref\u00edte na n\u011bjak\u00e9 ztuhlej\u0161\u00ed m\u00edsto, mas\u00edrujte ho intenzivn\u011bji. Nejprve namas\u00edrujte jednu a pak i druhou ruku. Ka\u017edou ruku mas\u00edrujte 20\u201330 sekund.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>P\u0159\u00edli\u0161 mal\u00fd, nebo naopak velk\u00fd tlak p\u0159edlokt\u00edm do m\u00ed\u010dku.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Masazpredloktimickem-ezgif.com-optimize.gif\" alt=\"Mas\u00e1\u017e p\u0159edlokt\u00ed\" class=\"wp-image-606576\" title=\"Mas\u00e1\u017e p\u0159edlokt\u00ed\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Flexe a extenze (Wrist Flexion and Extension)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se zp\u0159\u00edma, p\u0159edpa\u017ete a vytvo\u0159te p\u011bsti.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem ohn\u011bte z\u00e1p\u011bst\u00ed tak, aby ruka sm\u011b\u0159ovala dol\u016f (flexe), tedy uzav\u0159enou dlan\u00ed k p\u0159edlokt\u00ed. S n\u00e1dechem pak ohn\u011bte z\u00e1p\u011bst\u00ed na druhou stranu (extenze) \u010dili h\u0159betem k p\u0159edlokt\u00ed. Postupn\u011b se sna\u017ete zv\u011bt\u0161ovat rozsah pohybu v z\u00e1p\u011bst\u00ed. M\u016f\u017eete nejd\u0159\u00edve procvi\u010dit jednu a pak druhou ruku, ale tak\u00e9 ob\u011b z\u00e1rove\u0148. Pa\u017ee jsou po celou dobu propnuty v loktech. Prove\u010fte 6\u20138 opakov\u00e1n\u00ed na ka\u017edou ruku.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostate\u010dn\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Flexeaextenze-ezgif.com-optimize.gif\" alt=\"Cvik flexe a extenze z\u00e1p\u011bst\u00ed\" class=\"wp-image-606544\" title=\"Cvik flexe a extenze z\u00e1p\u011bst\u00ed\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Prota\u017een\u00ed z\u00e1p\u011bst\u00ed ve flexi (Wrist Flexor Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se zp\u0159\u00edma, p\u0159edpa\u017ete jednu ruku a ohn\u011bte z\u00e1p\u011bst\u00ed h\u0159betem ruky k p\u0159edlokt\u00ed (flexe).&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem lehce zatla\u010dte druhou rukou do prst\u016f p\u0159edpa\u017een\u00e9 ruky sm\u011brem k p\u0159edlokt\u00ed. V t\u00e9to pozici m\u016f\u017eete za\u0159adit v\u00fddr\u017e na p\u00e1r n\u00e1dech\u016f a v\u00fddech\u016f, ne\u017e se z\u00e1p\u011bst\u00ed v\u00edce uvoln\u00ed. S n\u00e1dechem vra\u0165te ruku do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp; Postupn\u011b zkuste zv\u011bt\u0161ovat rozsah pohybu. Prove\u010fte 6\u20138 opakov\u00e1n\u00ed na ka\u017edou ruku.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostate\u010dn\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Pritazenihrbeturukykpredlokti-ezgif.com-optimize.gif\" alt=\"Stre\u010dink z\u00e1p\u011bst\u00ed ve flexi\" class=\"wp-image-606608\" title=\"Stre\u010dink z\u00e1p\u011bst\u00ed ve flexi\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Prota\u017een\u00ed z\u00e1p\u011bst\u00ed v extenzi (Wrist Extensor Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se zp\u0159\u00edma, p\u0159edpa\u017ete jednu ruku a ohn\u011bte z\u00e1p\u011bst\u00ed dol\u016f tak, aby dla\u0148 sm\u011b\u0159ovala k p\u0159edlokt\u00ed (extenze).&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem lehce zatla\u010dte druhou rukou do h\u0159betu p\u0159edpa\u017een\u00e9 ruky sm\u011brem k p\u0159edlokt\u00ed. V t\u00e9to pozici m\u016f\u017eete za\u0159adit v\u00fddr\u017e na p\u00e1r n\u00e1dech\u016f a v\u00fddech\u016f, ne\u017e se z\u00e1p\u011bst\u00ed v\u00edce uvoln\u00ed. S n\u00e1dechem vra\u0165te ruku do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Postupn\u011b zkuste zv\u011bt\u0161ovat rozsah pohybu. Prove\u010fte 6\u20138 opakov\u00e1n\u00ed na ka\u017edou ruku.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostate\u010dn\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Pritazenidlanikpredlokti-ezgif.com-optimize.gif\" alt=\"Stre\u010dink z\u00e1p\u011bst\u00ed v extenzi\" class=\"wp-image-606592\" title=\"Stre\u010dink z\u00e1p\u011bst\u00ed v extenzi\"\/><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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\">5. Prota\u017een\u00ed prst\u016f (Fingers Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se zp\u0159\u00edma, p\u0159edpa\u017ete jednu ruku a ohn\u011bte z\u00e1p\u011bst\u00ed nahoru tak, aby h\u0159bet sm\u011b\u0159oval k p\u0159edlokt\u00ed (flexe).&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Druhou rukou za\u010dn\u011bte opatrn\u011b p\u0159itahovat prsty jeden za druh\u00fdm sm\u011brem k h\u0159betu. Ka\u017ed\u00fd prst takto p\u0159it\u00e1hn\u011bte alespo\u0148 3kr\u00e1t s t\u00edm, \u017ee poka\u017ed\u00e9 zkuste zv\u011bt\u0161it rozsah pohybu. Pak vyst\u0159\u00eddejte ruce.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostate\u010dn\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Protazenivsechprstou-ezgif.com-optimize.gif\" alt=\"Stre\u010dink prst\u016f \" class=\"wp-image-606688\" title=\"Stre\u010dink prst\u016f\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">6. Prota\u017een\u00ed palce (Thumb Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se zp\u0159\u00edma, p\u0159edpa\u017ete jednu ruku a ohn\u011bte z\u00e1p\u011bst\u00ed dol\u016f tak, aby h\u0159bet sm\u011b\u0159oval k p\u0159edlokt\u00ed (flexe).&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Prsty druh\u00e9 ruky chy\u0165te zespodu palec p\u0159edpa\u017een\u00e9 ruky a opatrn\u011b ho p\u0159it\u00e1hn\u011bte sm\u011brem k p\u0159edlokt\u00ed. V t\u00e9to pozici m\u016f\u017eete za\u0159adit v\u00fddr\u017e na p\u00e1r n\u00e1dech\u016f a v\u00fddech\u016f, ne\u017e se palec v\u00edce uvoln\u00ed. Zopakujte 6\u20138kr\u00e1t, pot\u00e9 vyst\u0159\u00eddejte ruce.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostate\u010dn\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/ezgif.com-optimize.gif\" alt=\"Stre\u010dink palce\" class=\"wp-image-606528\" title=\"Stre\u010dink palce\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">7. Prota\u017een\u00ed z\u00e1p\u011bst\u00ed h\u0159bety k sob\u011b (Opposite Prayer Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se zp\u0159\u00edma, p\u0159edpa\u017ete, ohn\u011bte lokty a spojte ruce p\u0159ed t\u011blem tak, aby se dot\u00fdkaly h\u0159bety i prsty.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Voln\u011b d\u00fdchejte a m\u00edrn\u011b tla\u010dte h\u0159bety rukou k sob\u011b. Pokra\u010dujte 20\u201330 sekund<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostate\u010dn\u00e1 v\u00fddr\u017e.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Hrbetyksobe-ezgif.com-optimize.gif\" alt=\"Prota\u017een\u00ed z\u00e1p\u011bst\u00ed ve stoje\" class=\"wp-image-606560\" title=\"Prota\u017een\u00ed z\u00e1p\u011bst\u00ed ve stoje\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Prota\u017een\u00ed z\u00e1p\u011bst\u00ed dlan\u011bmi k sob\u011b (Prayer Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se zp\u0159\u00edma, ohn\u011bte lokty a spojte ruce p\u0159ed t\u011blem tak, aby se dot\u00fdkaly dlan\u011bmi i prsty.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Voln\u011b d\u00fdchejte, m\u00edrn\u011b tla\u010dte dlan\u011bmi k sob\u011b a takto vydr\u017ete 20\u201330 sekund. Krom\u011b v\u00fddr\u017ee m\u016f\u017eete p\u0159idat tak\u00e9 pohyb rukama sm\u011brem dol\u016f (mal\u00ed\u010dky se p\u0159ibl\u00ed\u017e\u00ed k b\u0159ichu) a zase nahoru. Lokty dr\u017ete po\u0159\u00e1d ve stejn\u00e9 poloze.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostate\u010dn\u00e1 v\u00fddr\u017e.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Tisknutidlaniksobe-ezgif.com-optimize.gif\" alt=\"St\u0159e\u010dink z\u00e1p\u011bst\u00ed ve stoje\" class=\"wp-image-606736\" title=\"Stre\u010dink z\u00e1p\u011bst\u00ed ve stoje\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9. Prota\u017een\u00ed z\u00e1p\u011bst\u00ed nad hlavou (Overhead Wrist Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se zp\u0159\u00edma, p\u0159edpa\u017ete a vyto\u010dte ruce prsty k sob\u011b tak, aby dlan\u011b sm\u011b\u0159ovaly vp\u0159ed. Pot\u00e9 spojte ruce propleten\u00edm prst\u016f. Lokty jsou celou dobu propnut\u00e9.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem vzpa\u017ete propojen\u00e9 ruce a lehce tla\u010dte p\u0159edlokt\u00ed k sob\u011b. D\u00edky tomu dos\u00e1hnete intenzivn\u011bj\u0161\u00edho prota\u017een\u00ed prst\u016f. Pot\u00e9 se vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Zopakujte 6\u20138kr\u00e1t.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostate\u010dn\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Protazenipredloktinadhlavou-ezgif.com-optimize.gif\" alt=\"St\u0159e\u010dink z\u00e1p\u011bst\u00ed nad hlavou\" class=\"wp-image-606656\" title=\"Stre\u010dink z\u00e1p\u011bst\u00ed nad hlavou\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10. Prota\u017een\u00ed z\u00e1p\u011bst\u00ed o st\u011bnu (Wall Wrist Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se bokem ke st\u011bn\u011b, upa\u017ete a dla\u0148 i prsty polo\u017ete celou plochou na st\u011bnu. Vyto\u010dte ruku tak, aby prsty sm\u011b\u0159ovaly dozadu. Loket z\u016fst\u00e1v\u00e1 propnut\u00fd po celou dobu.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Voln\u011b d\u00fdchejte, m\u00edrn\u011b tla\u010dte dlan\u00ed i prsty na st\u011bnu a takto vydr\u017ete 20\u201330 sekund. Pot\u00e9 vyst\u0159\u00eddejte ruce.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Odlepov\u00e1n\u00ed dlan\u011b nebo prst\u016f od st\u011bny.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Protazeniuzdi-ezgif.com-optimize.gif\" alt=\"St\u0159e\u010dink z\u00e1p\u011bst\u00ed u st\u011bny\" class=\"wp-image-606672\" title=\"Stre\u010dink z\u00e1p\u011bst\u00ed u st\u011bny\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">11. Prota\u017een\u00ed z\u00e1p\u011bst\u00ed s dlan\u011bmi vzh\u016fru (Kneeling Wrist Flexion Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na <strong><a href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-stellar-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a><\/strong>, pa\u017ee nechte nata\u017een\u00e9 a rukama se lehce op\u0159ete o zem dlan\u011bmi vzh\u016fru. Ruce um\u00edst\u011bte p\u0159ibli\u017en\u011b pod ramena a prsty nasm\u011brujte ke kolen\u016fm. Hlava je v prodlou\u017een\u00ed p\u00e1te\u0159e.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem m\u00edrn\u011b ohn\u011bte z\u00e1p\u011bst\u00ed (p\u0159edlokt\u00ed se p\u0159ibl\u00ed\u017e\u00ed k dlan\u00edm) a z\u00e1rove\u0148 o p\u00e1r centimetr\u016f posu\u0148te h\u00fd\u017ed\u011b bl\u00ed\u017ee k pat\u00e1m. H\u0159bety rukou a tak\u00e9 prsty z\u016fst\u00e1vaj\u00ed celou plochou na podlo\u017ece. V krajn\u00ed pozici m\u016f\u017eete za\u0159adit v\u00fddr\u017e na p\u00e1r n\u00e1dech\u016f a v\u00fddech\u016f. Pak se vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Sna\u017ete se postupn\u011b zv\u011bt\u0161ovat rozsah pohybu v z\u00e1p\u011bst\u00ed. V\u011bt\u0161\u00edho prota\u017een\u00ed dos\u00e1hnete, kdy\u017e posunete ruce bl\u00ed\u017ee ke kolen\u016fm. Prove\u010fte 6\u20138 opakov\u00e1n\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostate\u010dn\u00fd rozsah pohybu, odlepov\u00e1n\u00ed h\u0159bet\u016f a prst\u016f z podlo\u017eky.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Protazenidlanemivzhuru-ezgif.com-optimize.gif\" alt=\"Stre\u010dink z\u00e1p\u011bst\u00ed na podlo\u017ece\" class=\"wp-image-606624\" style=\"aspect-ratio:1.778705636743215;width:840px;height:auto\" title=\"Stre\u010dink z\u00e1p\u011bst\u00ed na podlo\u017ece\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">12. Prota\u017een\u00ed z\u00e1p\u011bst\u00ed s dlan\u011bmi na zemi (Kneeling Wrist Extension Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na podlo\u017eku, pa\u017ee nechte nata\u017een\u00e9, polo\u017ete dlan\u011b na zem a prsty vyto\u010dte ke kolen\u016fm. Ruce um\u00edst\u011bte p\u0159ibli\u017en\u011b pod ramena a prsty nasm\u011brujte ke kolen\u016fm. Hlava je v prodlou\u017een\u00ed p\u00e1te\u0159e.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem m\u00edrn\u011b ohn\u011bte z\u00e1p\u011bst\u00ed (p\u0159edlokt\u00ed se p\u0159ibl\u00ed\u017e\u00ed ke h\u0159bet\u016fm) a z\u00e1rove\u0148 o p\u00e1r centimetr\u016f posu\u0148te h\u00fd\u017ed\u011b bl\u00ed\u017ee k pat\u00e1m. V krajn\u00ed pozici, kdy\u017e u\u017e se d\u00e1l nedostanete, m\u016f\u017eete zvednout tak\u00e9 dlan\u011b z podlo\u017eky a za\u0159adit v\u00fddr\u017e na p\u00e1r n\u00e1dech\u016f a v\u00fddech\u016f. Pak se vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Sna\u017ete se postupn\u011b zv\u011bt\u0161ovat rozsah pohybu v z\u00e1p\u011bst\u00ed. V\u011bt\u0161\u00edho prota\u017een\u00ed dos\u00e1hnete, kdy\u017e posunete ruce bl\u00ed\u017ee ke kolen\u016fm. Prove\u010fte 6\u20138 opakov\u00e1n\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostate\u010dn\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Protazenipredloktidlanemikzemi-ezgif.com-optimize.gif\" alt=\"Stre\u010dink z\u00e1p\u011bst\u00ed dlan\u011bmi na zemi\" class=\"wp-image-606640\" title=\"Stre\u010dink z\u00e1p\u011bst\u00ed dlan\u011bmi na zemi\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">13. Rozev\u00edr\u00e1n\u00ed dlan\u00ed (Back of the Hand Wrist Extension)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na podlo\u017eku, pa\u017ee nechte nata\u017een\u00e9 a vytvo\u0159te p\u011bsti. Polo\u017ete je na zem p\u0159ibli\u017en\u011b pod ramena a m\u00edrn\u011b se o n\u011b op\u0159ete. Hlava je v prodlou\u017een\u00ed p\u00e1te\u0159e.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem rozev\u0159ete dlan\u011b a polo\u017ete h\u0159bety i prsty na podlo\u017eku. V t\u00e9to pozici m\u016f\u017eete z\u016fstat na p\u00e1r n\u00e1dech\u016f a v\u00fddech\u016f, ne\u017e se z\u00e1p\u011bst\u00ed v\u00edce uvoln\u00ed. Pak zase vytvo\u0159te p\u011bst a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Prove\u010fte 6\u20138 opakov\u00e1n\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostate\u010dn\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Slozeniaroztazenidlane-ezgif.com-optimize-1.gif\" alt=\"Prota\u017een\u00ed z\u00e1p\u011bst\u00ed na zemi\" class=\"wp-image-606704\" title=\"Prota\u017een\u00ed z\u00e1p\u011bst\u00ed na zemi\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vyzkou\u0161ejte i dal\u0161\u00ed cviky podle na\u0161ich \u010dl\u00e1nk\u016f na prota\u017een\u00ed a uvoln\u011bn\u00ed dal\u0161\u00edch \u010d\u00e1st\u00ed t\u011bla.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cel\u00e9 t\u011blo uvoln\u00edte pomoc\u00ed mas\u00e1\u017en\u00edho v\u00e1lce. Jak na to, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-s-penovym-valcem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak pou\u017e\u00edvat foam roller? 8 nejlep\u0161\u00edch cvik\u016f s p\u011bnov\u00fdm v\u00e1lcem.<\/strong><\/a><\/li>\n\n\n\n<li>M\u00e1te pot\u00ed\u017ee s koleny? V tom p\u0159\u00edpad\u011b se v\u00e1m budou hodit rady a cviky z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/10-cviku-ktere-muzete-trenovat-kdyz-vas-boli-kolena\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak cvi\u010dit s bolav\u00fdmi koleny? 7 vhodn\u00fdch sportovn\u00edch aktivit.<\/strong><\/a><\/li>\n\n\n\n<li>Nejlep\u0161\u00ed cviky na prota\u017een\u00ed zad najdete v \u010dl\u00e1nku<strong> <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\">20 cvik\u016f, kter\u00e9 pomohou p\u0159i bolestech zad.<\/a><\/strong><\/li>\n\n\n\n<li>S pocity ztuhlosti v horn\u00ed \u010d\u00e1sti p\u00e1te\u0159e v\u00e1m pomohou cviky z \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/15-ucinnych-cviku-na-uvolneni-ztuhlosti-a-bolesti-zad\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">12 \u00fa\u010dinn\u00fdch cvik\u016f na uvoln\u011bn\u00ed kr\u010dn\u00ed a hrudn\u00ed p\u00e1te\u0159e.<\/a><\/strong><\/li>\n\n\n\n<li>Pokud m\u00e1te sedav\u00e9 zam\u011bstn\u00e1n\u00ed, ocen\u00edte rady z \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-vyzrat-na-bolest-zad-zpusobenou-dlouhym-sezenim\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">7 tip\u016f, jak vyzr\u00e1t na bolest zad zp\u016fsobenou dlouh\u00fdm sezen\u00edm.<\/a><\/strong><\/li>\n\n\n\n<li>O tom, co m\u016f\u017ee st\u00e1t za bolest\u00ed lokte, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/tenisovy-a-golfovy-loket-co-je-zpusobuje-a-jak-se-jich-zbavit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Tenisov\u00fd a golfov\u00fd loket: Co je zp\u016fsobuje a jak se jich zbavit?<\/strong><\/a><\/li>\n<\/ul>\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=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cviky na prota\u017een\u00ed p\u0159edlokt\u00ed jsou vhodn\u00e9 pro lidi, kte\u0159\u00ed ji\u017e poci\u0165uj\u00ed <strong>prvn\u00ed p\u0159\u00edznaky syndromu karp\u00e1ln\u00edho tunelu. <\/strong>Stejn\u011b tak se hod\u00ed ka\u017ed\u00e9mu, kdo pracuje na po\u010d\u00edta\u010di, hraje po\u010d\u00edta\u010dov\u00e9 hry, na hudebn\u00ed n\u00e1stroj nebo d\u011bl\u00e1 jin\u00e9 <strong>opakovan\u00e9 pohyby z\u00e1p\u011bst\u00ed <\/strong>a chce vzniku t\u011bchto pot\u00ed\u017e\u00ed p\u0159edch\u00e1zet. V neposledn\u00ed \u0159ad\u011b je ocen\u00ed sportovci v r\u00e1mci rozcvi\u010dky p\u0159ed tr\u00e9ninkem. V ka\u017ed\u00e9m p\u0159\u00edpad\u011b nejlep\u0161\u00edho \u00fa\u010dinku dos\u00e1hnete, kdy\u017e je budete za\u0159azovat pravideln\u011b, ide\u00e1ln\u011b ka\u017ed\u00fd den.<\/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? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o inspiraci na protahovac\u00ed cviky.&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\/knee-sleeves-and-wrist-wraps\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tKnee Sleeves and Wrist Wraps\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\/rehabilitation-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tRehabilitation Aids\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>Jak ulevit od bolesti, ztuhlosti, brn\u011bn\u00ed a dal\u0161\u00edch p\u0159\u00edznak\u016f karp\u00e1ln\u00edho tunelu? \u00da\u010dinn\u00e9 cviky vhodn\u00e9 na doma, do pr\u00e1ce i posilovny.<\/p>\n","protected":false},"author":129,"featured_media":606475,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6405,7377,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-606473","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-cs","9":"tag-strecing-cs","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak cvi\u010dit p\u0159i syndromu karp\u00e1ln\u00edho tunelu: 13 cvik\u016f na prota\u017een\u00ed a uvoln\u011bn\u00ed z\u00e1p\u011bst\u00ed - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak ulevit od bolesti karp\u00e1ln\u00edho tunelu? \u00da\u010dinn\u00e9 cviky na karp\u00e1ly, prota\u017een\u00ed z\u00e1p\u011bst\u00ed i prst\u016f. 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