{"id":608947,"date":"2024-08-12T09:26:10","date_gmt":"2024-08-12T07:26:10","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=608947"},"modified":"2024-08-26T09:32:45","modified_gmt":"2024-08-26T07:32:45","slug":"ako-cvicit-pri-syndrome-karpalneho-tunela-13-cvikov-na-pretiahnutie-a-uvolnenie-zapastia","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-cvicit-pri-syndrome-karpalneho-tunela-13-cvikov-na-pretiahnutie-a-uvolnenie-zapastia\/","title":{"rendered":"Ako cvi\u010di\u0165 pri syndr\u00f3me karp\u00e1lneho tunela: 13 cvikov na pretiahnutie a uvo\u013enenie z\u00e1p\u00e4stia"},"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\/ako-cvicit-pri-syndrome-karpalneho-tunela-13-cvikov-na-pretiahnutie-a-uvolnenie-zapastia\/#Co_je_to_syndrom_karpalneho_tunela\" title=\"\u010co je to syndr\u00f3m karp\u00e1lneho tunela?\">\u010co je to syndr\u00f3m karp\u00e1lneho tunela?<\/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\/ako-cvicit-pri-syndrome-karpalneho-tunela-13-cvikov-na-pretiahnutie-a-uvolnenie-zapastia\/#13_cvikov_na_pretiahnutie_zapastia_a_prstov\" title=\"13 cvikov na pretiahnutie z\u00e1p\u00e4stia a prstov\">13 cvikov na pretiahnutie z\u00e1p\u00e4stia a prstov<\/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\/ako-cvicit-pri-syndrome-karpalneho-tunela-13-cvikov-na-pretiahnutie-a-uvolnenie-zapastia\/#Kam_dalej\" title=\"Kam \u010falej?\">Kam \u010falej?<\/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\/ako-cvicit-pri-syndrome-karpalneho-tunela-13-cvikov-na-pretiahnutie-a-uvolnenie-zapastia\/#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>Pokia\u013e pracujete dlh\u00e9 hodiny na po\u010d\u00edta\u010di, asi v\u00e1m nie je cudz\u00ed <strong>pocit unaven\u00e9ho a bo\u013eav\u00e9ho z\u00e1p\u00e4stia.<\/strong> Niekedy dokonca za\u010dne brnie\u0165 aj cel\u00e1 ruka. Tieto na prv\u00fd poh\u013ead ne\u0161kodn\u00e9 prejavy sa m\u00f4\u017eu \u010dasom rozvin\u00fa\u0165 do syndr\u00f3mu karp\u00e1lneho tunela. Ten je be\u017en\u00fd najm\u00e4 u \u013eud\u00ed, ktor\u00ed pre\u0165a\u017euj\u00fa z\u00e1p\u00e4stie opakovan\u00fdmi pohybmi, ako je napr\u00edklad <strong>pr\u00e1ca s po\u010d\u00edta\u010dovou my\u0161ou, hranie na hudobn\u00fd n\u00e1stroj alebo napr\u00edklad pr\u00e1ca v dielni.<\/strong> U nich je potom na mieste, aby zara\u010fovali pravideln\u00e9 na\u0165ahovanie z\u00e1p\u00e4stia, \u010do je <strong>jedn\u00fdm z naj\u00fa\u010dinnej\u0161\u00edch sp\u00f4sobov, ako vzniku syndr\u00f3mu karp\u00e1lneho tunela predch\u00e1dza\u0165.<\/strong> V dne\u0161nom \u010dl\u00e1nku n\u00e1jdete efekt\u00edvne cviky, ktor\u00e9 v\u00e1m pom\u00f4\u017eu <strong>udr\u017ea\u0165 zdrav\u00e9 a dobre pohybliv\u00e9 z\u00e1p\u00e4stie aj cel\u00fa ruku.<\/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_karpalneho_tunela\"><\/span>\u010co je to syndr\u00f3m karp\u00e1lneho tunela?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Karp\u00e1lny tunel je <strong>\u00fazky tunel v z\u00e1p\u00e4st\u00ed, ktor\u00fdm prech\u00e1dza stredov\u00fd nerv<\/strong> (nervus medianus) a taktie\u017e \u0161\u013eachy zodpovedn\u00e9 za pohyb prstov. Ke\u010f v\u0161ak d\u00f4jde k opuchu t\u00fdchto \u0161liach, m\u00f4\u017eu za\u010da\u0165 tla\u010di\u0165 na stredov\u00fd nerv. To sa potom spravidla prejavuje <strong>zhor\u0161enou citlivos\u0165ou, slabos\u0165ou, brnen\u00edm <\/strong>alebo <strong>boles\u0165ou<\/strong> v prstoch a celej ruke. \u010ci naozaj ide o syndr\u00f3m karp\u00e1lneho tunela (skratka SKT) v\u0161ak mus\u00ed potvrdi\u0165 lek\u00e1r na z\u00e1klade vy\u0161etrenia. <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\">Naj\u010dastej\u0161ie pr\u00ed\u010diny syndr\u00f3mu karp\u00e1lneho tunela<\/h3>\n\n\n\n<p>Za opuchom \u0161liach a tlakom na stredov\u00fd nerv m\u00f4\u017ee st\u00e1\u0165 hne\u010f nieko\u013eko pr\u00ed\u010din. Naj\u010dastej\u0161ie ide o <strong>opakovan\u00e9 pohyby z\u00e1p\u00e4stia,<\/strong> napr\u00edklad pri p\u00edsan\u00ed na kl\u00e1vesnici, pou\u017e\u00edvan\u00ed po\u010d\u00edta\u010dovej my\u0161i alebo hran\u00ed na hudobn\u00e9 n\u00e1stroje. M\u00f4\u017ee to by\u0165 v\u0161ak aj <strong>d\u00f4sledkom zlomeniny, in\u00e9ho zranenia, ochorenia<\/strong> alebo vplyvom dedi\u010dnosti. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2\u20133]<\/mark><\/sup><\/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=\"\u010co je to syndr\u00f3m karp\u00e1lneho tunela?\" class=\"wp-image-606512\" title=\"\u010co je to syndr\u00f3m karp\u00e1lneho tunela?\" 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\">Lie\u010dba syndr\u00f3mu karp\u00e1lneho tunela<\/h3>\n\n\n\n<p>Vhodn\u00fa lie\u010dbu v\u017edy navrhuje lek\u00e1r po d\u00f4kladnom vy\u0161etren\u00ed a stanoven\u00ed diagn\u00f3zy. T\u00e1 m\u00f4\u017ee u ka\u017ed\u00e9ho prebieha\u0165 inak. Spravidla v\u0161ak obsahuje <strong>obmedzenie alebo vynechanie aktiv\u00edt,<\/strong> ktor\u00e9 zhor\u0161uj\u00fa pr\u00edznaky, \u010falej <strong>pou\u017e\u00edvanie <a href=\"https:\/\/gymbeam.sk\/bandaze-na-zapastia-firm-dark-grey-gymbeam.html\">band\u00e1\u017e\u00ed na z\u00e1p\u00e4stie<\/a><\/strong> a u\u017e\u00edvanie <strong>protiz\u00e1palov\u00fdch liekov.<\/strong> K tomu sa prid\u00e1va aj <strong>cvi\u010denie odpor\u00fa\u010dan\u00e9 fyzioterapeutom.<\/strong> V krajn\u00fdch pr\u00edpadoch, ke\u010f ni\u010d ostatn\u00e9 nepom\u00e1ha, sa pristupuje k opera\u010dn\u00e9mu rie\u0161eniu.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [4]<\/mark><\/sup><\/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\">Prevencia syndr\u00f3mu karp\u00e1lneho tunela<\/h3>\n\n\n\n<p>Existuj\u00fa opatrenia, ktor\u00e9 n\u00e1m pom\u00f4\u017eu <strong>predch\u00e1dza\u0165 jednak vzniku syndr\u00f3mu karp\u00e1lneho tunela,<\/strong> ale aj jeho pr\u00edpadn\u00e9mu zhor\u0161eniu. Na \u010do sa zamera\u0165? <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5 \u2013 7]<\/mark><\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ergonomick\u00e9 pracovn\u00e9 prostredie:<\/strong> Nastavte si stoli\u010dku a st\u00f4l tak, aby sa v\u00e1m pohodlne sedelo a mohli ste si oprie\u0165 predlaktia na st\u00f4l. Vysk\u00fa\u0161ajte ergonomick\u00fa kl\u00e1vesnicu a my\u0161.<\/li>\n\n\n\n<li><strong>Obmedzenie opakovan\u00fdch pohybov:<\/strong> Sna\u017ete sa pod\u013ea mo\u017enost\u00ed obmedzi\u0165 pohyby, pri ktor\u00fdch doch\u00e1dza k oh\u00fdbaniu a kr\u00fateniu z\u00e1p\u00e4stia. Pr\u00edpadne zara\u010fujte prest\u00e1vky a me\u0148te pravidelne ruky.<\/li>\n\n\n\n<li><strong>Na\u0165ahovanie:<\/strong> Po\u010das pr\u00e1ce pravidelne na\u0165ahujte z\u00e1p\u00e4stie a prsty. Pom\u00e1ha to s prekrven\u00edm a uvo\u013enen\u00edm svalov aj \u010fal\u0161\u00edch m\u00e4kk\u00fdch tkan\u00edv v tejto oblasti.<\/li>\n\n\n\n<li><strong>Posil\u0148ovanie:<\/strong> Spevnenie svalov v oblasti predlaktia a z\u00e1p\u00e4stia m\u00f4\u017ee zlep\u0161i\u0165 stabilitu ruky a podpori\u0165 funkciu z\u00e1p\u00e4stia.<\/li>\n\n\n\n<li><strong>Pou\u017e\u00edvanie <a href=\"https:\/\/gymbeam.sk\/bandaze-na-zapastia-gym-beam.html\">band\u00e1\u017ee<\/a>:<\/strong> Napr\u00edklad po\u010das sp\u00e1nku m\u00f4\u017eete podvedome oh\u00fdba\u0165 z\u00e1p\u00e4stie, \u010do potom sp\u00f4sobuje t\u0155pnutie alebo brnenie hornej kon\u010datiny. Band\u00e1\u017e pom\u00f4\u017ee s udr\u017ean\u00edm z\u00e1p\u00e4stia v neutr\u00e1lnej poz\u00edcii.<\/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=\"4477,31256,36322,67360,85342\" ><\/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_cvikov_na_pretiahnutie_zapastia_a_prstov\"><\/span>13 cvikov na pretiahnutie z\u00e1p\u00e4stia a prstov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ni\u017e\u0161ie uveden\u00e9 cviky v\u00e1m pom\u00f4\u017eu <strong>pretiahnu\u0165 a uvo\u013eni\u0165 svaly predlaktia, z\u00e1p\u00e4stia aj prstov.<\/strong> Tieto cviky m\u00f4\u017eete zara\u010fova\u0165 kedyko\u013evek po\u010das d\u0148a, napr\u00edklad ke\u010f sa chcete natiahnu\u0165 pri pr\u00e1ci. Mnoh\u00e9 z nich zvl\u00e1dnete aj v sede pri pracovnom stole. Hodia sa v\u0161ak aj <strong>v r\u00e1mci rozcvi\u010dky pred silov\u00fdm tr\u00e9ningom.<\/strong> Podpor\u00edte tak pohyblivos\u0165 z\u00e1p\u00e4stia, ktor\u00e1 je d\u00f4le\u017eit\u00e1 pri cvi\u010den\u00ed s <a href=\"https:\/\/gymbeam.sk\/posilnovacia-tyc-lifter-150cm-30-mm-gymbeam.html\">osou<\/a>, <a href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\">jednoru\u010dkami<\/a>, na <a href=\"https:\/\/gymbeam.sk\/hrazdy\">hrazde<\/a> aj s in\u00fdmi <a href=\"https:\/\/gymbeam.sk\/pomocky-na-cvicenie\">\u0161portov\u00fdmi pom\u00f4ckami<\/a>.<\/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 aspo\u0148 3 uveden\u00e9 cviky<\/strong> a robte ich ka\u017ed\u00fd de\u0148, pokojne aj viackr\u00e1t.<\/li>\n\n\n\n<li>Zara\u010fujte ich, kedyko\u013evek c\u00edtite v predlakt\u00ed \u010di ruke stuhnutie, mrav\u010denie alebo niektor\u00fd z \u010fal\u0161\u00edch pr\u00edznakov syndr\u00f3mu karp\u00e1lneho tunela.<\/li>\n\n\n\n<li>Po\u010det opakovan\u00ed alebo d\u013a\u017eku v\u00fddr\u017ee n\u00e1jdete pri jednotliv\u00fdch cvikoch.<\/li>\n\n\n\n<li>Pri prv\u00fdch opakovaniach budete ma\u0165 najprv stuhnut\u00e9 z\u00e1p\u00e4stie, ale to sa postupne uvo\u013en\u00ed. Nepon\u00e1h\u013eajte sa, rozsah pohybu sa sna\u017ete zvy\u0161ova\u0165 postupne pod\u013ea toho, \u010do va\u0161a mobilita dovol\u00ed. Mo\u017eno pri tom uc\u00edtite \u013eahk\u00fd diskomfort, ale <strong>nikdy necvi\u010dte cez boles\u0165.<\/strong><\/li>\n\n\n\n<li><strong>Z ka\u017ed\u00e9ho cviku zara\u010fte 2 \u2013 3 s\u00e9rie.<\/strong><\/li>\n\n\n\n<li>Pred cvi\u010den\u00edm si nachystajte <a href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\">podlo\u017eku<\/a> a <a href=\"https:\/\/gymbeam.sk\/masazna-lopticka-orange-gymbeam.html\">mas\u00e1\u017enu lopti\u010dku<\/a>.<\/li>\n\n\n\n<li>Na mas\u00e1\u017e predlaktia je skvel\u00e1 aj <a href=\"https:\/\/gymbeam.sk\/masazne-pistole\">mas\u00e1\u017ena pi\u0161to\u013e<\/a>.<\/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 predlaktia lopti\u010dkou (Forearm Massage with Ball)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Polo\u017ete si tenisov\u00fa alebo <a href=\"https:\/\/gymbeam.sk\/masazna-lopticka-flexball-orange-gymbeam.html\"><strong>mas\u00e1\u017enu lopti\u010dku<\/strong><\/a> na st\u00f4l \u010di podlo\u017eku. Potom sa posa\u010fte alebo si k lopti\u010dke k\u013eaknite a polo\u017ete na \u0148u predlaktia.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Vo\u013ene d\u00fdchajte a za\u010dnite jazdi\u0165 predlakt\u00edm po lopti\u010dke do v\u0161etk\u00fdch str\u00e1n, z\u00e1rove\u0148 do nej mierne tla\u010dte. Pokia\u013e natraf\u00edte na nejak\u00e9 stuhnut\u00e9 miesto, mas\u00edrujte ho intenz\u00edvnej\u0161ie. Najprv namas\u00edrujte jednu a potom aj druh\u00fa ruku. Ka\u017ed\u00fa ruku mas\u00edrujte 20 \u2013 30 sek\u00fand.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Pr\u00edli\u0161 mal\u00fd alebo naopak ve\u013ek\u00fd tlak predlakt\u00edm do lopti\u010dky.<\/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 predlaktia\" class=\"wp-image-606576\" title=\"Mas\u00e1\u017e predlaktia\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Flexia a extenzia (Wrist Flexion and Extension)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa vzpriamene, predpa\u017ete a dajte ruky v p\u00e4s\u0165.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom ohnite z\u00e1p\u00e4stie tak, aby ruka smerovala dole (flexia), teda uzavretou dla\u0148ou k predlaktiu. S n\u00e1dychom potom ohnite z\u00e1p\u00e4stie na druh\u00fa stranu (extenzia) \u010di\u017ee chrbtom k predlaktiu. Postupne sa sna\u017ete zv\u00e4\u010d\u0161ova\u0165 rozsah pohybu v z\u00e1p\u00e4st\u00ed. M\u00f4\u017eete najsk\u00f4r precvi\u010di\u0165 jednu a potom druh\u00fa ruku, ale aj obe z\u00e1rove\u0148. Ruky s\u00fa po cel\u00fd \u010das prepnut\u00e9 v lak\u0165och. Vykonajte 6 \u2013 8 opakovan\u00ed na ka\u017ed\u00fa ruku.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\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 flexie a extenzia z\u00e1p\u00e4stia\" class=\"wp-image-606544\" title=\"Cvik flexie a extenzia z\u00e1p\u00e4stia\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Pretiahnutie z\u00e1p\u00e4stia vo flexii (Wrist Flexor Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa vzpriamene, predpa\u017ete jednu ruku a ohnite z\u00e1p\u00e4stie chrbtom ruky k predlaktiu (flexie).<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom \u013eahko zatla\u010dte druhou rukou do prstov predpa\u017eenej ruky smerom k predlaktiu. V tejto poz\u00edcii m\u00f4\u017eete zaradi\u0165 v\u00fddr\u017e na p\u00e1r n\u00e1dychov a v\u00fddychov, ne\u017e sa z\u00e1p\u00e4stie viac uvo\u013en\u00ed. S n\u00e1dychom vr\u00e1\u0165te ruku do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Postupne sk\u00faste zv\u00e4\u010d\u0161ova\u0165 rozsah pohybu. Vykonajte 6 \u2013 8 opakovan\u00ed na ka\u017ed\u00fa ruku.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\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\u010ding z\u00e1p\u00e4stia vo flexii\" class=\"wp-image-606608\" title=\"Stre\u010ding z\u00e1p\u00e4stia vo flexii\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Pretiahnutie z\u00e1p\u00e4stia v extenzii (Wrist Extensor Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa vzpriamene, predpa\u017ete jednu ruku a ohnite z\u00e1p\u00e4stie dole tak, aby dla\u0148 smerovala k predlaktiu (extenzia).<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom \u013eahko zatla\u010dte druhou rukou do chrbta predpa\u017eenej ruky smerom k predlaktiu. V tejto poz\u00edcii m\u00f4\u017eete zaradi\u0165 v\u00fddr\u017e na p\u00e1r n\u00e1dychov a v\u00fddychov, k\u00fdm sa z\u00e1p\u00e4stie viac uvo\u013en\u00ed. S n\u00e1dychom vr\u00e1\u0165te ruku do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Postupne sk\u00faste zv\u00e4\u010d\u0161ova\u0165 rozsah pohybu. Vykonajte 6 \u2013 8 opakovan\u00ed na ka\u017ed\u00fa ruku.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\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\u010ding z\u00e1p\u00e4stia v extenzii\" class=\"wp-image-606592\" title=\"Stre\u010ding z\u00e1p\u00e4stia v extenzii\"\/><\/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. Pretiahnutie prstov (Fingers Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa vzpriamene, predpa\u017ete jednu ruku a ohnite z\u00e1p\u00e4stie nahor tak, aby chrb\u00e1t smeroval k predlaktiu (flexia).<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Druhou rukou za\u010dnite opatrne pri\u0165ahova\u0165 prsty jeden za druh\u00fdm smerom k chrbtu. Ka\u017ed\u00fd prst takto pritiahnite aspo\u0148 3-kr\u00e1t s t\u00fdm, \u017ee zaka\u017ed\u00fdm sk\u00faste zv\u00e4\u010d\u0161i\u0165 rozsah pohybu. Potom vystriedajte ruky.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\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\u010ding prstov\" class=\"wp-image-606688\" title=\"Stre\u010ding prstov\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">6. Pretiahnutie palca (Thumb Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa vzpriamene, predpa\u017ete jednu ruku a ohnite z\u00e1p\u00e4stie dole tak, aby chrb\u00e1t smeroval k predlaktiu (flexia).<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Prstami druhej ruky chy\u0165te zospodu palec predpa\u017eenej ruky a opatrne ho pritiahnite smerom k predlaktiu. V tejto poz\u00edcii m\u00f4\u017eete zaradi\u0165 v\u00fddr\u017e na p\u00e1r n\u00e1dychov a v\u00fddychov, k\u00fdm sa palec viac uvo\u013en\u00ed. Zopakujte 6 \u2013 8-kr\u00e1t, potom vystriedajte ruky.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\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\u010ding palca\" class=\"wp-image-606528\" title=\"Stre\u010ding palca\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">7. Pretiahnutie z\u00e1p\u00e4stia chrbtami k sebe (Opposite Prayer Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa vzpriamene, predpa\u017ete, ohnite lakte a spojte ruky pred telom tak, aby sa dot\u00fdkali chrbtami aj prstami.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Vo\u013ene d\u00fdchajte a mierne tla\u010dte chrbty r\u00fak k sebe. V polohe vydr\u017ete 20 \u2013 30 sek\u00fand.<\/li>\n\n\n\n<li>\u010cast\u00e9 chyby: Nedostato\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=\"Pretiahnutie z\u00e1p\u00e4stia v stoji\" class=\"wp-image-606560\" title=\"Pretiahnutie z\u00e1p\u00e4stia v stoji\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Pretiahnutie z\u00e1p\u00e4stia dla\u0148ami k sebe (Prayer Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa vzpriamene, ohnite lakte a spojte ruky pred telom tak, aby sa dot\u00fdkali dla\u0148ami aj prstami.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Vo\u013ene d\u00fdchajte, mierne tla\u010dte dla\u0148ami k sebe a takto vydr\u017ete 20 \u2013 30 sek\u00fand. Okrem v\u00fddr\u017ee m\u00f4\u017eete prida\u0165 aj pohyb rukami smerom dole (mal\u00ed\u010dky sa pribl\u00ed\u017eia k bruchu) a zase hore. Lakte dr\u017ete st\u00e1le v rovnakej polohe.<\/li>\n\n\n\n<li>\u010cast\u00e9 chyby: Nedostato\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=\"Stre\u010ding z\u00e1p\u00e4stia v stoji\" class=\"wp-image-606736\" title=\"Stre\u010ding z\u00e1p\u00e4stia v stoji\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9. Pretiahnutie z\u00e1p\u00e4stia nad hlavou (Overhead Wrist Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa vzpriamene, predpa\u017ete a vyto\u010dte ruky prstami k sebe tak, aby dlane smerovali vpred. Potom spojte ruky prepleten\u00edm prstov. Lakte s\u00fa cel\u00fd \u010das prepnut\u00e9.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom vzpa\u017ete prepojen\u00e9 ruky a \u013eahko tla\u010dte predlaktia k sebe. V\u010faka tomu dosiahnete intenz\u00edvnej\u0161ie pretiahnutie prstov. Potom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Zopakujte 6 \u2013 8-kr\u00e1t.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\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=\"Stre\u010ding z\u00e1p\u00e4stia nad hlavou\" class=\"wp-image-606656\" title=\"Stre\u010ding z\u00e1p\u00e4stia nad hlavou\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10. Pretiahnutie z\u00e1p\u00e4stia o stenu (Wall Wrist Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa bokom k stene, upa\u017ete a dla\u0148 aj prsty polo\u017ete celou plochou na stenu. Vyto\u010dte ruku tak, aby prsty smerovali dozadu. Lake\u0165 zost\u00e1va prepnut\u00fd po cel\u00fa dobu.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Vo\u013ene d\u00fdchajte, mierne tla\u010dte dla\u0148ou aj prstami na stenu a takto vydr\u017ete 20 \u2013 30 sek\u00fand. Potom vystriedajte ruky.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Odlepovanie dlane alebo prstov od steny.<\/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=\"Stre\u010ding z\u00e1p\u00e4stia pri stene\" class=\"wp-image-606672\" title=\"Stre\u010ding z\u00e1p\u00e4stia pri stene\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">11. Pretiahnutie z\u00e1p\u00e4stia s dla\u0148ami nahor (Kneeling Wrist Flexion Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na <a href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-stellar-black-strix.html\"><strong>podlo\u017eku<\/strong><\/a>, pa\u017ee nechajte natiahnut\u00e9 a rukami sa \u013eahko oprite o zem dla\u0148ami nahor. Ruky umiestnite pribli\u017ene pod ramen\u00e1 a prsty nasmerujte ku kolen\u00e1m. Hlava je v pred\u013a\u017een\u00ed chrbtice.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom mierne ohnite z\u00e1p\u00e4stie (predlaktie sa pribl\u00ed\u017ei k dlaniam) a z\u00e1rove\u0148 o p\u00e1r centimetrov posu\u0148te zadok bli\u017e\u0161ie k p\u00e4t\u00e1m. Chrbty r\u00fak a tie\u017e prsty zost\u00e1vaj\u00fa celou plochou na podlo\u017eke. V krajnej poz\u00edcii m\u00f4\u017eete zaradi\u0165 v\u00fddr\u017e na p\u00e1r n\u00e1dychov a v\u00fddychov. Potom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Sna\u017ete sa postupne zv\u00e4\u010d\u0161ova\u0165 rozsah pohybu v z\u00e1p\u00e4st\u00ed. V\u00e4\u010d\u0161ie natiahnutie dosiahnete, ke\u010f posuniete ruky bli\u017e\u0161ie ku kolen\u00e1m. Vykonajte 6 \u2013 8 opakovan\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\u010dn\u00fd rozsah pohybu, odlepovanie chrbtov dlan\u00ed a prstov od 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\u010ding z\u00e1p\u00e4stia na podlo\u017eke\" class=\"wp-image-606624\" style=\"aspect-ratio:1.778705636743215;width:840px;height:auto\" title=\"Stre\u010ding z\u00e1p\u00e4stia na podlo\u017eke\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">12. Pretiahnutie z\u00e1p\u00e4stia s dla\u0148ami na zemi (Kneeling Wrist Extension Stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na podlo\u017eku, pa\u017ee nechajte natiahnut\u00e9, polo\u017ete dlane na zem a prsty vyto\u010dte ku kolen\u00e1m. Ruky umiestnite pribli\u017ene pod ramen\u00e1 a prsty nasmerujte ku kolen\u00e1m. Hlava je v pred\u013a\u017een\u00ed chrbtice.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom mierne ohnite z\u00e1p\u00e4stie (predlaktie sa pribl\u00ed\u017ei k chrbtom) a z\u00e1rove\u0148 o p\u00e1r centimetrov posu\u0148te zadok bli\u017e\u0161ie k p\u00e4t\u00e1m. V krajnej poz\u00edcii, ke\u010f u\u017e sa \u010falej nedostanete, m\u00f4\u017eete zdvihn\u00fa\u0165 aj dlane z podlo\u017eky a zaradi\u0165 v\u00fddr\u017e na p\u00e1r n\u00e1dychov a v\u00fddychov. Potom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Sna\u017ete sa postupne zv\u00e4\u010d\u0161ova\u0165 rozsah pohybu v z\u00e1p\u00e4st\u00ed. V\u00e4\u010d\u0161ie natiahnutie dosiahnete, ke\u010f posuniete ruky bli\u017e\u0161ie ku kolen\u00e1m. Vykonajte 6 \u2013 8 opakovan\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\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\u010ding z\u00e1p\u00e4stia dla\u0148ami na zemi\" class=\"wp-image-606640\" title=\"Stre\u010ding z\u00e1p\u00e4stia dla\u0148ami na zemi\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Stre\u010ding z\u00e1p\u00e4stia dla\u0148ami na zemi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na podlo\u017eku, pa\u017ee nechajte natiahnut\u00e9 a dajte ruky v p\u00e4s\u0165. Polo\u017ete ich na zem pribli\u017ene pod ramen\u00e1 a mierne sa o ne oprite. Hlava je v pred\u013a\u017een\u00ed chrbtice.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom roztvorte dlane a polo\u017ete chrbty dlan\u00ed aj prsty na podlo\u017eku. V tejto poz\u00edcii m\u00f4\u017eete zosta\u0165 na p\u00e1r n\u00e1dychov a v\u00fddychov, k\u00fdm sa z\u00e1p\u00e4stie viac uvo\u013en\u00ed. Potom zase dajte ruky v p\u00e4s\u0165 a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Vykonajte 6 \u2013 8 opakovan\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\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=\"Pretiahnutie z\u00e1p\u00e4stia na zemi\" class=\"wp-image-606704\" title=\"Pretiahnutie z\u00e1p\u00e4stia na zemi\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dalej\"><\/span>Kam \u010falej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vysk\u00fa\u0161ajte aj \u010fal\u0161ie cviky pod\u013ea na\u0161ich \u010dl\u00e1nkov na pretiahnutie a uvo\u013enenie \u010fal\u0161\u00edch \u010dast\u00ed tela.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cel\u00e9 telo uvo\u013en\u00edte pomocou mas\u00e1\u017eneho valca. Ako na to, sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/15-cvikov-s-penovym-valcom-na-cvicenie\/\"><strong>Ako pou\u017e\u00edva\u0165 foam roller? 8 najlep\u0161\u00edch cvikov s penov\u00fdm valcom.<\/strong><\/a><\/li>\n\n\n\n<li>M\u00e1te probl\u00e9my s kolenami? V tom pr\u00edpade sa v\u00e1m bud\u00fa hodi\u0165 rady a cviky z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-trenovat-ked-vas-bolia-kolena\/\"><strong>Ako cvi\u010di\u0165 s bo\u013eav\u00fdmi kolenami? 7 vhodn\u00fdch \u0161portov\u00fdch aktiv\u00edt.<\/strong><\/a><\/li>\n\n\n\n<li>Najlep\u0161ie cviky na pretiahnutie chrbta n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/20-cvikov-na-chrbat-ktore-vam-pomozu-pri-bolesti-chrbta-a-chrbtice\/\"><strong>20 cvikov, ktor\u00e9 pom\u00f4\u017eu pri bolestiach chrbta.<\/strong><\/a><\/li>\n\n\n\n<li>S pocitmi stuhnutosti v hornej \u010dasti chrbtice v\u00e1m pom\u00f4\u017eu cviky z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/15-ucinnych-cvikov-na-uvolnenie-stuhnutosti-a-bolesti-chrbta\/\"><strong>12 \u00fa\u010dinn\u00fdch cvikov na uvo\u013enenie kr\u010dnej a hrudnej chrbtice.<\/strong><\/a><\/li>\n\n\n\n<li>Ak m\u00e1te sedav\u00e9 zamestnanie, ocen\u00edte rady z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-vyriesit-bolest-chrbta-sposobenu-dlhym-sedenim\/\"><strong>7 tipov, ako vyrie\u0161i\u0165 boles\u0165 chrbta sp\u00f4soben\u00fa dlh\u00fdm seden\u00edm.<\/strong><\/a><\/li>\n\n\n\n<li>O tom, \u010do m\u00f4\u017ee st\u00e1\u0165 za boles\u0165ou lak\u0165a, sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/tenisovy-a-golfovy-laket-co-ich-sposobuje-a-ako-sa-ich-zbavit\/\"><strong>Tenisov\u00fd a golfov\u00fd lake\u0165: \u010co ich sp\u00f4sobuje a ako sa ich zbavi\u0165?<\/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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cviky na pretiahnutie predlaktia s\u00fa vhodn\u00e9 pre \u013eud\u00ed, ktor\u00ed u\u017e poci\u0165uj\u00fa <strong>prv\u00e9 pr\u00edznaky syndr\u00f3mu karp\u00e1lneho tunela.<\/strong> Rovnako sa hodia ka\u017ed\u00e9mu, kto pracuje na po\u010d\u00edta\u010di, hr\u00e1 po\u010d\u00edta\u010dov\u00e9 hry, na hudobn\u00fd n\u00e1stroj alebo rob\u00ed in\u00e9 <strong>opakovan\u00e9 pohyby z\u00e1p\u00e4stia<\/strong> a chce vzniku t\u00fdchto probl\u00e9mov predch\u00e1dza\u0165. V neposlednom rade ich ocenia \u0161portovci v r\u00e1mci rozcvi\u010dky pred tr\u00e9ningom. V ka\u017edom pr\u00edpade najlep\u0161\u00ed \u00fa\u010dinok dosiahnete, ke\u010f ich budete zara\u010fova\u0165 pravidelne, ide\u00e1lne ka\u017ed\u00fd de\u0148.<\/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\u00ednosn\u00fd? Ak \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi a pode\u013ete sa s nimi o in\u0161pir\u00e1ciu na na\u0165ahovacie cviky.<\/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>Ako u\u013eavi\u0165 od bolesti, stuhnutosti, brnenia a \u010fal\u0161\u00edch pr\u00edznakov karp\u00e1lneho tunela? \u00da\u010dinn\u00e9 cviky vhodn\u00e9 na doma, do pr\u00e1ce aj posil\u0148ovne.<\/p>\n","protected":false},"author":129,"featured_media":606488,"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":[3],"tags":[6058,6114,6069,6082],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-608947","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky","9":"tag-strecing","10":"tag-zdravie","11":"tag-zdravy-zivotny-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>Ako cvi\u010di\u0165 pri syndr\u00f3me karp\u00e1lneho tunela: 13 cvikov na pretiahnutie a uvo\u013enenie z\u00e1p\u00e4stia - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako u\u013eavi\u0165 od bolesti karp\u00e1lneho tunela? \u00da\u010dinn\u00e9 cviky na karp\u00e1ly, pretiahnutie z\u00e1p\u00e4stia aj prstov. 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