{"id":2785,"date":"2017-11-22T15:08:19","date_gmt":"2017-11-22T14:08:19","guid":{"rendered":"http:\/\/www.krampolinka.cz\/?p=2785"},"modified":"2022-09-05T13:38:40","modified_gmt":"2022-09-05T12:38:40","slug":"relaxacni-cviceni-aneb-s-hackem-ve-zdravi-az-do-sta-let","status":"publish","type":"post","link":"https:\/\/www.krampolinka.cz\/en\/relaxacni-cviceni-aneb-s-hackem-ve-zdravi-az-do-sta-let\/","title":{"rendered":"Relaxa\u010dn\u00ed cvi\u010den\u00ed aneb s h\u00e1\u010dkem ve zdrav\u00ed a\u017e do sta let"},"content":{"rendered":"

H\u00e1\u010dkov\u00e1n\u00ed je kon\u00ed\u010dek a relax, ale i p\u0159i tomto zd\u00e1nliv\u011b nen\u00e1ro\u010dn\u00e9m hobby na n\u00e1s \u010d\u00edh\u00e1 spoustu n\u00e1strah v podob\u011b bloknut\u00e9 p\u00e1te\u0159e, z\u00e1n\u011btu \u0161lach \u010di pot\u00ed\u017e\u00ed s karp\u00e1ln\u00edmi tunely. A abychom si ne\u00famysln\u011b nezp\u016fsobili nenapraviteln\u00e9 \u0161kody na na\u0161em zdrav\u00ed, poprosila jsem pan\u00ed fyzioterapeutku Petru Plimlovou, odborn\u00edka na slovo vzat\u00e9ho, aby n\u00e1m v\u0161em poradila p\u00e1r cvik\u016f, jak p\u0159edch\u00e1zet p\u0159\u00edpadn\u00fdm zdravotn\u00edm komplikac\u00edm.<\/p>\n

<\/p>\n

P\u0159ipravte se d\u00e1my (a p\u00e1nov\u00e9). Nejedn\u00e1 se o cvi\u010den\u00ed do plavek, ale cvi\u010den\u00ed, kter\u00e9 n\u00e1m v\u0161em pom\u016f\u017ee v\u011bnovat se spole\u010dn\u00e9mu kon\u00ed\u010dku a\u017e do sta let. A kdyby n\u00e1hodou u n\u011bkter\u00e9 z n\u00e1s ji\u017e bylo pozd\u011b, ur\u010dit\u011b nev\u00e1hejte pan\u00ed Petru Plimlovou kontaktovat na www.fyziopp.cz<\/a> a domluvit si osobn\u00ed konzultaci. R\u00e1da porad\u00ed \u010di pom\u016f\u017ee. Vizitku naleznete v z\u00e1pat\u00ed a t\u00edmto p\u0159ed\u00e1v\u00e1m slovo autorce odborn\u00e9ho \u010dl\u00e1nku.<\/p>\n

“Ergonomie h\u00e1\u010dkov\u00e1n\u00ed<\/strong>
\nP\u0159i h\u00e1\u010dkov\u00e1n\u00ed jsou zam\u011bstn\u00e1ny svaly horn\u00edch kon\u010detin, trupu, krku, a v p\u0159\u00edpad\u011b h\u00e1\u010dkov\u00e1n\u00ed v rovn\u00e9m sedu, i doln\u00edch kon\u010detin. Pokud h\u00e1\u010dkujete n\u011bkolik hodin denn\u011b, je velmi d\u016fle\u017eit\u00e9 upravit polohu jednotliv\u00fdch kloub\u016f a p\u00e1te\u0159e, aby h\u00e1\u010dkov\u00e1n\u00ed co nejm\u00e9n\u011b p\u0159et\u011b\u017eovalo svaly. I p\u0159es opakovan\u00fd pohyb rukou v \u010d\u00e1ste\u010dn\u011b strnul\u00e9 pozici by va\u0161e t\u011blo m\u011blo z\u016fstat natolik uvoln\u011bn\u00e9, abyste mohli voln\u011b d\u00fdchat.<\/p>\n

Uveden\u00e9 cviky nen\u00ed vhodn\u00e9 prov\u00e1d\u011bt p\u0159i akutn\u00edch stavech, v\u00fdh\u0159ezech, \u00fast\u0159elech atd. V t\u011bchto p\u0159\u00edpadech se v\u017edy pora\u010fte s fyzioterapeutem \u010di l\u00e9ka\u0159em.<\/p>\n

Kr\u010dn\u00ed p\u00e1te\u0159<\/strong>
\nP\u0159i h\u00e1\u010dkov\u00e1n\u00ed je velmi d\u016fle\u017eit\u00e9 naj\u00edt vyv\u00e1\u017eenou pozici horn\u00edch kon\u010detin a hlavy – \u010d\u00edm d\u00e1le jsou horn\u00ed kon\u010detiny od t\u011bla, t\u00edm roste n\u00e1rok na aktivitu sval\u016f rukou a trupu. P\u0159i h\u00e1\u010dkov\u00e1n\u00ed t\u011bsn\u011b u t\u011bla je nutn\u00fd velk\u00fd p\u0159edklon hlavy, kter\u00fd dlouhodob\u011b vede k p\u0159et\u00ed\u017een\u00ed sval\u016f pod lebkou a kolem p\u00e1te\u0159e.<\/p>\n

Spr\u00e1vn\u00e1 poloha – obr. 1<\/strong><\/p>\n

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Nespr\u00e1vn\u00e1 poloha – obr. 2<\/strong><\/p>\n

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P\u0159i spr\u00e1vn\u00e9 poloze je kr\u010dn\u00ed p\u00e1te\u0159 obloukovit\u011b p\u0159edklon\u011bna, ale brada je lehce zata\u017eena vzad, a to tak, aby t\u00edha hlavy byla l\u00e9pe rozlo\u017eena mezi svaly p\u0159edn\u00ed a zadn\u00ed strany krku. N\u011bkte\u0159\u00ed z v\u00e1s h\u00e1\u010dkuj\u00ed vle\u017ee, kdy je hlava podlo\u017eena (p\u00e1te\u0159 je ohnuta podobn\u011b jako v pozici vsed\u011b), ale v t\u00e9to pozici se zbav\u00edte t\u00edhy hlavy. H\u00e1\u010dkov\u00e1n\u00ed vle\u017ee na z\u00e1dech je n\u00e1ro\u010dn\u011bj\u0161\u00ed na udr\u017een\u00ed spr\u00e1vn\u00e9 pozice ramenn\u00edch a loketn\u00edch kloub\u016f a horn\u00edch kon\u010detin proti gravitaci. Pokud h\u00e1\u010dkujete vle\u017ee na z\u00e1dech, dbejte i na p\u0159im\u011b\u0159en\u00e9 podlo\u017een\u00ed loketn\u00edch kloub\u016f, kdy op\u0159en\u00edm horn\u00edch kon\u010detin odleh\u010d\u00edte sval\u016fm kr\u010dn\u00ed p\u00e1te\u0159e a sval\u016fm ramenn\u00edch kloub\u016f.<\/p>\n

Cvik 1<\/strong>
\nRovn\u00fd sed, doln\u00ed kon\u010detiny op\u0159eny o zem. Hlavu dr\u017ete vodorovn\u011b se zem\u00ed a lehce posu\u0148te hlavu dozadu, aby u\u0161n\u00ed boltec byl nad st\u0159edem ramene. V t\u00e9to pozici zasu\u0148te bradu jako \u0161upl\u00edk vzad, a\u017e uc\u00edt\u00edte pnut\u00ed vzadu pod lebkou. Cvik opakujte 10x, doch\u00e1z\u00ed p\u0159i n\u011bm k uvoln\u011bn\u00ed kloub\u016f mezi lebkou a p\u00e1te\u0159\u00ed.<\/p>\n

Cvik 2<\/strong>
\nV\u00fdchoz\u00ed pozice jako u cviku 1. Udr\u017ete bradu zata\u017eenou vzad do krku a prove\u010fte p\u0159edklon. M\u016f\u017eete c\u00edtit tah sval\u016f a\u017e mezi lopatky, v p\u0159edklonu chv\u00edli vydr\u017ete, cvik opakujte 3x.<\/p>\n

Cvik 3<\/strong>
\nUvoln\u011bn\u00ed kr\u010dn\u00ed p\u00e1te\u0159e. Lehn\u011bte si na z\u00e1da na zem, hlavu m\u016f\u017eete podlo\u017eit lehce nafouknut\u00fdm overballem. Prov\u00e1d\u011bjte hlavou pohyby mal\u00e9ho rozsahu (2 cm sta\u010d\u00ed) vpravo a vlevo \u0161pi\u010dkou nosu, lehce p\u0159edklon a z\u00e1klon a pot\u00e9 malujte pomysln\u011b \u0161pi\u010dkou nosu na strop le\u017eatou osmi\u010dku. V\u0161echny pohyby jsou pomal\u00e9, hlava se voln\u011b p\u0159el\u00e9v\u00e1, vn\u00edmejte sv\u016fj dech, prov\u00e1d\u011bjte 3-5 min.<\/p>\n

Svaly na p\u0159edn\u00ed stran\u011b krku jsou tak\u00e9 ve velk\u00e9m nap\u011bt\u00ed a pr\u00e1v\u011b skrz n\u011b proch\u00e1z\u00ed nervov\u00e1 a c\u00e9vn\u00ed plete\u0148 do horn\u00edch kon\u010detin (\u00fatlak nervu m\u016f\u017ee v\u00e9st k\u00a0brn\u011bn\u00ed nebo mrtv\u011bn\u00ed rukou). Tyto cviky do z\u00e1klonu neprov\u00e1d\u011bjte, pokud jste star\u0161\u00ed 75 let a pokud V\u00e1m z\u00e1klony zp\u016fsobuj\u00ed z\u00e1vrat\u011b (p\u0159i z\u00e1klonu je vzadu stla\u010dena tepna z\u00e1sobuj\u00edc\u00ed hlavu a mozek krv\u00ed, co\u017e vede k z\u00e1vrat\u00edm).<\/p>\n

Cvik 4<\/strong>
\nRovn\u00fd sed na \u017eidli, doln\u00ed kon\u010detiny op\u0159eny o zem, ruce zk\u0159\u00ed\u017e\u00edme na \u00farovni z\u00e1p\u011bst\u00ed a ukazov\u00e1ky “zav\u011bs\u00edme” na kl\u00ed\u010dn\u00ed kosti a st\u00e1hneme je lehce dol\u016f. Provedeme z\u00e1klon hlavy a zav\u0159eme \u00fasta, protahujeme p\u0159edn\u00ed stranu sval\u016f krku na 3-5 n\u00e1dech\u016f a v\u00fddech\u016f. Obr\u00e1zek 3.<\/p>\n

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Cvik 5<\/strong>
\nV\u00fdchoz\u00ed pozice viz cvik 4, ale provedeme z\u00e1klon hlavy s rotac\u00ed. Protahujeme ob\u011b strany, ka\u017edou po dobu 3-5 n\u00e1dech\u016f a v\u00fddech\u016f. Obr\u00e1zek 4.<\/p>\n

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Automas\u00e1\u017e sval\u016f ramenn\u00edch kloub\u016f a kr\u010dn\u00ed p\u00e1te\u0159e<\/strong>
\nRovn\u00fd sed \u010di leh, prsty d\u00e1me do tvaru hrabi\u010dek a “zah\u00e1kneme” se za svaly v oblasti p\u0159echodu linie ramen. Lehce t\u00e1hneme vp\u0159ed, prsty neklou\u017eou po k\u016f\u017ei, ale protahuj\u00ed sval. Obr\u00e1zek 5.<\/p>\n

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Ramenn\u00ed kloub<\/strong>y<\/strong>
\nPolohu ramenn\u00edch kloub\u016f ur\u010duje nap\u011bt\u00ed sval\u016f (prsn\u00ed svaly, mezilopatkov\u00e9 svaly, svaly \u0161\u00edje, svaly hrudn\u00edku a doln\u00ed fix\u00e1tory lopatek). P\u0159i h\u00e1\u010dkov\u00e1n\u00ed doch\u00e1z\u00ed \u010dasto k uzav\u00edr\u00e1n\u00ed hrudn\u00edku a pozici ramen vp\u0159ed a dovnit\u0159 (tzv. do protrakce).<\/p>\n

Cvik 1<\/strong>
\nRovn\u00fd sed, doln\u00ed kon\u010detiny op\u0159eny o zem. Loketn\u00ed klouby pokr\u010d\u00edme do 90\u00b0 a dr\u017e\u00edme u t\u011bla (v ose pod rameny). Ruce vp\u0159ed a vyto\u010deny dlan\u011bmi vzh\u016fru. Provedeme pohyb rukama od sebe, ale loketn\u00ed klouby z\u016fst\u00e1vaj\u00ed na m\u00edst\u011b tak, abychom c\u00edtili tah svalu vp\u0159edu na hrudn\u00edku. Optim\u00e1ln\u011b dr\u017e\u00edme zata\u017eenou bradu a p\u0159i pohybu rukou vzad zabr\u00e1n\u00edme pomoc\u00ed b\u0159i\u0161n\u00edch sval\u016f prohnut\u00ed v bedern\u00ed \u010d\u00e1sti p\u00e1te\u0159e (podsad\u00edme p\u00e1nev a p\u0159ibl\u00ed\u017e\u00edme stydkou kost k pup\u00edku). Cvik opakujeme minim\u00e1ln\u011b 5x. Obr\u00e1zek 6.<\/p>\n

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Cvik 2<\/strong>
\nRovn\u00fd sed, doln\u00ed kon\u010detiny op\u0159eny o zem. Jedna horn\u00ed kon\u010detina obejme hlavu ze shora, polo\u017e\u00edme dla\u0148 okolo ucha a uklon\u00edme hlavu. Druh\u00e1 horn\u00ed kon\u010detina se dr\u017e\u00ed zespodu \u017eidle, abychom doc\u00edlili sta\u017een\u00e9ho ramene. Dr\u017e\u00edme hlavu v lehk\u00e9m \u00faklonu a svaly v prota\u017een\u00ed po dobu minim\u00e1ln\u011b 5 n\u00e1dech\u016f a v\u00fddech\u016f. Pot\u00e9 pomalu vr\u00e1t\u00edme hlavu s n\u00e1dechem do st\u0159edn\u00edho postaven\u00ed, chv\u00edli vy\u010dk\u00e1me a provedeme cvik na druhou stranu. Obr\u00e1zek 7.<\/p>\n

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Cvik 3<\/strong>
\nStejn\u00e1 pozice jako cvik 2. Hlava nen\u00ed v \u00faklonu, ale v \u0161ikm\u00e9m p\u0159edklonu (brada sm\u011b\u0159uje k podpa\u017e\u00ed) a horn\u00ed kon\u010detina obejme hlavu zp\u0159edu, dla\u0148 polo\u017e\u00edme na temeno. Op\u011bt prod\u00fdch\u00e1me a protahujeme postupn\u011b ob\u011b strany s pauzou. Obr\u00e1zek 8.<\/p>\n

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Cvik 4 – p\u0159i bolesti ramena z boku<\/strong>
\nRovn\u00fd sed, doln\u00ed kon\u010detiny op\u0159eny o zem, jedna horn\u00ed kon\u010detina chytne druhou horn\u00ed kon\u010detinu za loket a t\u00e1hne ji p\u0159ed t\u011blem na druhou stranu, ob\u011b ramena sta\u017eena od u\u0161\u00ed a m\u016f\u017eeme na protahovan\u00e9 stran\u011b odklonit hlavu. Obr\u00e1zek 9.<\/p>\n

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Cvik 5 – p\u0159i bolesti ramena vp\u0159edu<\/strong>
\nRovn\u00fd sed, doln\u00ed kon\u010detiny op\u0159eny o zem. Jedna horn\u00ed kon\u010detina chytne druhou horn\u00ed kon\u010detinu za z\u00e1dy za z\u00e1p\u011bst\u00ed. Protahovan\u00e1 ruka je lehce ta\u017eena sm\u011brem dol\u016f a k druh\u00e9mu boku a dla\u0148 sm\u011b\u0159uje k zemi. Chv\u00edli vydr\u017e\u00edme p\u0159i pocitu prota\u017een\u00ed. Obr\u00e1zek 10.<\/p>\n

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Loketn\u00ed kloub<\/strong>
\nPokud h\u00e1\u010dkujeme a op\u00edr\u00e1me si lokty, je d\u016fle\u017eit\u00e9 m\u00edt lokty v takov\u00e9 v\u00fd\u0161ce, aby nedoch\u00e1zelo ke zved\u00e1n\u00ed ramen. Neop\u00edr\u00e1me samotn\u00e9 lokty, ale p\u0159edlokt\u00ed. P\u0159i \u010dast\u00e9m op\u00edran\u00ed loketn\u00edch kloub\u016f doch\u00e1z\u00ed k dr\u00e1\u017ed\u011bn\u00ed uln\u00e1rn\u00edho nervu, a pokud dr\u017e\u00edme z\u00e1p\u011bst\u00ed ohnut\u00e9 h\u0159betem sm\u011brem k p\u0159edlokt\u00ed, c\u00edt\u00edme bolest na \u00faponech sval\u016f na zevn\u00ed stran\u011b p\u0159edlokt\u00ed pod loketn\u00edmi klouby. D\u016fle\u017eit\u00e9 je nevt\u00e1\u010det p\u0159edlokt\u00ed dol\u016f k zemi, ale m\u00edt loketn\u00ed klouby a p\u0159edlokt\u00ed v\u00a0pozici, jako bychom dr\u017eeli st\u0159edn\u011b velk\u00fd balonek (pozice baletky se sta\u017een\u00fdmi lopatkami dol\u016f k zemi a otev\u0159en\u00fdm hrudn\u00edkem).<\/p>\n

Nespr\u00e1vn\u00e1 pozice<\/strong> obr\u00e1zek 11.<\/p>\n

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Obr\u00e1zek 12 vhodn\u011bj\u0161\u00ed pozice<\/strong> s povolen\u00fdmi rameny, p\u0159edlokt\u00ed “otev\u0159en\u00e9” a z\u00e1p\u011bst\u00ed v ose p\u0159edlokt\u00ed.<\/p>\n

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Cvik 1 – p\u0159i bolestech na zevn\u00ed stran\u011b p\u0159edlokt\u00ed pod loketn\u00edm kloubem<\/strong>
\nRovn\u00fd sed, doln\u00ed kon\u010detiny op\u0159en\u00e9 o zem. Nat\u00e1hneme horn\u00ed kon\u010detinu vp\u0159ed a propneme loketn\u00ed kloub, ohneme z\u00e1p\u011bst\u00ed dol\u016f dlan\u00ed k p\u0159edlokt\u00ed a vyto\u010d\u00edme p\u0159edlokt\u00ed sm\u011brem za mal\u00ed\u010dkem ke stropu. Chv\u00edli vydr\u017e\u00edme v prota\u017een\u00ed. Obr\u00e1zek 13.<\/p>\n

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Cvik 2<\/strong>
\nChytneme dlan\u00ed a prsty jedn\u00e9 horn\u00ed kon\u010detiny loketn\u00ed kloub, lehce stiskneme a rotujeme k\u016f\u017ei a uvol\u0148ujeme podko\u017e\u00ed a svaly. Nesm\u00edme klouzat po k\u016f\u017ei, to\u010d\u00edme a protahujeme lehce m\u011bkk\u00e9 tk\u00e1n\u011b okolo loketn\u00edho kloubu. Obr\u00e1zek 14.<\/p>\n

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Z\u00e1p\u011bst\u00ed<\/strong>
\nD\u016fle\u017eit\u00e9 je dr\u017eet z\u00e1p\u011bst\u00ed v\u00a0ose, tak aby p\u0159edlokt\u00ed, z\u00e1p\u011bst\u00ed a dla\u0148 byly v jedn\u00e9 p\u0159\u00edmce. V\u017edy mus\u00edme dr\u017eet h\u00e1\u010dek lehce a bez k\u0159e\u010de. B\u011bhem h\u00e1\u010dkov\u00e1n\u00ed d\u011bl\u00e1me p\u0159est\u00e1vky a prot\u00e1hneme z\u00e1p\u011bst\u00ed do obou sm\u011br\u016f. Obr\u00e1zek 15.<\/p>\n

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Cvik 1 – p\u0159i brn\u011bn\u00ed do prst\u016f<\/strong>
\nI nerv se d\u00e1 prot\u00e1hnout, ale v\u017edy to prov\u00e1d\u00edme pomalu a opatrn\u011b.<\/p>\n

Poloha 1: ohneme z\u00e1p\u011bst\u00ed h\u0159betem ruky k p\u0159edlokt\u00ed, nat\u00e1hneme loketn\u00ed kloub\u00a0 a zved\u00e1me ruku do strany od t\u011bla, prota\u017een\u00ed m\u016f\u017eeme zintenzivnit \u00faklonem hlavy na druhou stranu.<\/p>\n

Poloha 2: horn\u00ed kon\u010detinu zvedneme v ramenn\u00edm kloubu do prav\u00e9ho \u00fahlu do strany, ohneme z\u00e1p\u011bst\u00ed h\u0159betem ruky k p\u0159edlokt\u00ed a oh\u00fdb\u00e1me loketn\u00ed kloub tak, aby dla\u0148 ruky \u0161la k uchu. Ramena dr\u017e\u00edme sta\u017een\u00e1 k zemi.<\/p>\n

Cvik 2<\/strong>
\nJedna ruka chytne druhou dokola za z\u00e1p\u011bst\u00ed, lehce stiskne a ot\u00e1\u010d\u00ed k\u016f\u017ei a podko\u017e\u00ed kousek do rotace, neklou\u017eeme po k\u016f\u017ei, jen uvol\u0148ujeme m\u011bkk\u00e9 tk\u00e1n\u011b okolo z\u00e1p\u011bst\u00ed. Obr\u00e1zek 16.<\/p>\n

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Prsty<\/strong>
\nPrsty rukou b\u011bhem h\u00e1\u010dkov\u00e1n\u00ed uvol\u0148ujeme a protahujeme. Palcem a ukazov\u00e1\u010dkem protahujeme \u0161etrn\u011b meziprstn\u00ed \u0159asu, aby doch\u00e1zelo k lep\u0161\u00edmu prokrven\u00ed a odtoku lymfy. Obr\u00e1zek 17,18.<\/p>\n

\"\"\"\"<\/p>\n

Protahujeme svaly mezi z\u00e1prstn\u00edmi k\u016fstkami tak, \u017ee dva prsty jedn\u00e9 horn\u00ed kon\u010detiny oddaluj\u00ed dva prsty na druh\u00e9 horn\u00ed kon\u010detin\u011b. Obr\u00e1zek 19.<\/p>\n

\"\"<\/p>\n

Hrudn\u00ed p\u00e1te\u0159<\/strong>
\nHrudn\u00ed p\u00e1te\u0159 je p\u0159i h\u00e1\u010dkov\u00e1n\u00ed \u010dasto lehce v\u00a0p\u0159edklonu, a tak je d\u016fle\u017eit\u00e9 ji uvol\u0148ovat na druhou stranu do z\u00e1klonu.<\/p>\n

Cvik 1<\/strong>
\nSed na \u017eidli proti st\u011bn\u011b, opora zk\u0159\u00ed\u017een\u00fdch p\u0159edlokt\u00ed horn\u00edch kon\u010detin o ze\u010f. Zata\u017een\u00ed pup\u00edku lehce vzad, aby nedoch\u00e1zelo k velk\u00e9mu prohnut\u00ed v bedern\u00ed p\u00e1te\u0159i. Hlava se op\u0159e \u010delem o ruce a sna\u017e\u00edme se p\u0159ibl\u00ed\u017eit pomal\u00fdm tahem hrudn\u00ed kost ke zdi (k pohybu ani nemus\u00ed doj\u00edt, jde sp\u00ed\u0161e o vyrovn\u00e1n\u00ed hrudn\u00ed p\u00e1te\u0159e). Vydr\u017e\u00edme v prota\u017een\u00ed 5 n\u00e1dech\u016f a v\u00fddech\u016f. Obr\u00e1zek 20.<\/p>\n

\"\"<\/p>\n

Cvik 2<\/strong>
\nKo\u010dka – poloha na kolenou a p\u0159edlokt\u00ed (ne na z\u00e1p\u011bst\u00ed) a prov\u00e1d\u00edme pohyb do prohnut\u00ed, kdy zabra\u0148ujeme pocitov\u011b prohnut\u00ed v bedern\u00ed p\u00e1te\u0159i a sna\u017e\u00edme se o p\u0159ibl\u00ed\u017een\u00ed hrudn\u00ed kosti k podlo\u017ece a prohnut\u00ed hrudn\u00ed \u010d\u00e1sti p\u00e1te\u0159e.<\/p>\n

Cvik 3<\/strong> – nen\u00ed vhodn\u00fd pro lidi s v\u00fdh\u0159ezem plot\u00e9nek v bedern\u00ed p\u00e1te\u0159i, pokud jim vad\u00ed rotace.
\nLeh na boku, spodn\u00ed doln\u00ed kon\u010detina nata\u017eena, vrchn\u00ed doln\u00ed kon\u010detina pokr\u010dena a op\u0159ena kolenem o podlo\u017eku. S n\u00e1dechem se zvedneme od pasu v\u00fd\u0161 a s v\u00fddechem polo\u017e\u00edme hrudn\u00edk prsy na podlo\u017eku – p\u00e1nev z\u016fst\u00e1v\u00e1 v poloze na boku. Po dobu n\u011bkolika n\u00e1dech\u016f a v\u00fddech\u016f uvol\u0148ujeme hrudn\u00edk do rotace. Obr\u00e1zek 21.<\/p>\n

\"\"<\/p>\n

Bedern\u00ed p\u00e1te\u0159<\/strong>
\nPokud p\u0159i h\u00e1\u010dkov\u00e1n\u00ed sed\u00edte na \u017eidli \u010di seda\u010dce, je dobr\u00e9 m\u00edt doln\u00ed kon\u010detiny op\u0159eny o zem. Jestli\u017ee h\u00e1\u010dkujete v tureck\u00e9m sedu \u010di s nata\u017een\u00fdmi doln\u00edmi kon\u010detinami, je spr\u00e1vn\u00e9 m\u00edt lehce podlo\u017eena bedra, aby bylo zachov\u00e1no lehk\u00e9 prohnut\u00ed bedern\u00ed p\u00e1te\u0159e vp\u0159ed. Co nej\u010dast\u011bji z\u00e1da povolujte do prohnut\u00ed a do vyhrben\u00ed. V\u017edy je dob\u0159e, pokud nedoch\u00e1z\u00ed k rotac\u00edm p\u00e1te\u0159e a p\u00e1nev a hrudn\u00edk jsou nad sebou bez “zkroucen\u00ed”. Pozor na h\u00e1\u010dkov\u00e1n\u00ed vsed\u011b na kraji seda\u010dky, kde jsme \u010dasto lehce vyto\u010deny sm\u011brem od kraje, a loket op\u0159en\u00fd o op\u011brku seda\u010dky n\u00e1m zved\u00e1 rameno k uchu.<\/p>\n

\u00daprava sedu<\/strong>
\nP\u0159i sedu na \u017eidli by m\u011bla b\u00fdt chodidla op\u0159ena o zem a ky\u010deln\u00ed klouby by m\u011bly b\u00fdt o 5 cm v\u00fd\u0161 ne\u017e kolenn\u00ed klouby. To vede k naklopen\u00ed p\u00e1nve vp\u0159ed a zachov\u00e1n\u00ed prohnut\u00ed bedern\u00ed p\u00e1te\u0159e. Dlouhodob\u011b pozici ale nelze udr\u017eet, a tak si lze za z\u00e1dy smotat deku \u010di osu\u0161ku a podlo\u017eit si bedra, aby bylo udr\u017eeno lehk\u00e9 prohnut\u00ed beder vp\u0159ed.<\/p>\n

Pokud sed\u00edme, m\u016f\u017eeme prot\u00e1hnout z\u00e1da tak, \u017ee odval\u00edme p\u00e1nev vzad (nau\u010d\u00edte se to t\u00edm, \u017ee st\u00e1hnete zadek vsed\u011b na \u017eidli a uc\u00edt\u00edte, jak lze z\u00e1da prot\u00e1hnout) a z\u00e1rove\u0148 p\u0159it\u00e1hneme stydkou kost k pup\u00edku. Tento cvik je vhodn\u00fd i u lid\u00ed s v\u00fdh\u0159ezem plot\u00e9nek, proto\u017ee dojde k trakci beder a uvoln\u011bn\u00ed meziobratlov\u00fdch prostor a aktivuj\u00ed se b\u0159i\u0161n\u00ed svaly.<\/p>\n

Obr\u00e1zek 22 – nevhodn\u00e1 pozice bedern\u00ed p\u00e1te\u0159e.<\/strong><\/p>\n

\"\"<\/p>\n

Obr\u00e1zek 23 – prota\u017een\u00ed beder a ergonomicky v\u00fdhodn\u011bj\u0161\u00ed pozice.<\/strong><\/p>\n

\"\"<\/p>\n

P\u0159i v\u00fdh\u0159ezu meziobratlov\u00fdch plot\u00e9nek lze n\u00e1sleduj\u00edc\u00ed cviky 1, 2, 3 prov\u00e1d\u011bt pouze v\u00a0p\u0159\u00edpad\u011b, \u017ee tolerujete rotace a velk\u00e9 ohnut\u00ed bedern\u00ed p\u00e1te\u0159e a jste alespo\u0148 rok po v\u00fdh\u0159ezu.<\/p>\n

Cvik 1<\/strong>
\nLeh na z\u00e1dech, chytneme rukama doln\u00ed kon\u010detiny za pokr\u010den\u00e1 kolena, chodidla ve vzduchu, loketn\u00ed klouby nata\u017eeny. Nadechneme se a chvilku lehce tla\u010d\u00edme koleny do rukou (jako bychom se cht\u011bli zhoupnout do kol\u00e9bky, voln\u011b d\u00fdch\u00e1me), pot\u00e9 s v\u00fddechem p\u0159it\u00e1hneme kolena v\u00edce k obli\u010deji (odval\u00edme p\u00e1nev, netla\u010d\u00edme nohy do b\u0159icha), povolujeme doln\u00ed \u010d\u00e1st zad a h\u00fd\u017ed\u011b. N\u011bkolikr\u00e1t cvik opakujeme. Obr\u00e1zek 24.<\/p>\n

\"\"<\/p>\n

Cvik 2<\/strong>
\nLeh na z\u00e1dech, doln\u00ed kon\u010detiny pokr\u010den\u00e9 a op\u0159en\u00e9 o chodidla na podlo\u017ece na \u0161\u00ed\u0159i p\u00e1nve. Nadechneme se a s v\u00fddechem polo\u017e\u00edme kolena na jednu stranu na podlo\u017eku a uvol\u0148ujeme a prod\u00fdch\u00e1me po dobu n\u011bkolika n\u00e1dech\u016f a v\u00fddech\u016f. Pot\u00e9 stejn\u00fd cvik na druhou stranu.<\/p>\n

Cvik 3<\/strong>\u00a0\u2013 vhodn\u00fd, pokud m\u00e1te bolest od beder do boku a v h\u00fd\u017ed\u00edch
\nLeh na z\u00e1dech, jedna doln\u00ed kon\u010detina nata\u017eena chodidlem ke stropu, druh\u00e1 p\u0159es ni pokr\u010den\u00e1 (nohu p\u0159es nohu). Ruce se spoj\u00ed prsty za nata\u017eenou doln\u00ed kon\u010detinou (jedna ruka vznikl\u00fdm ok\u00e9nkem, druh\u00e1 ruka zevn\u011b okolo nata\u017een\u00e9 doln\u00ed kon\u010detiny) a s\u00a0v\u00fddechem ji p\u0159it\u00e1hneme lehce k b\u0159ichu. Mus\u00edme trochu odvalit p\u00e1nev od podlo\u017eky. Protahujeme po dobu n\u011bkolika n\u00e1dech\u016f a v\u00fddechu. Obr\u00e1zek 25.”<\/p>\n

\"\"<\/p>\n

Text a foto: Mgr. Petra Plimlov\u00e1, www.fyziopp.cz<\/a>.<\/p>\n

\"\"<\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

H\u00e1\u010dkov\u00e1n\u00ed je kon\u00ed\u010dek a relax, ale i p\u0159i tomto zd\u00e1nliv\u011b nen\u00e1ro\u010dn\u00e9m hobby na n\u00e1s \u010d\u00edh\u00e1 spoustu n\u00e1strah v podob\u011b bloknut\u00e9 p\u00e1te\u0159e, z\u00e1n\u011btu \u0161lach \u010di pot\u00ed\u017e\u00ed s karp\u00e1ln\u00edmi tunely. A abychom si ne\u00famysln\u011b nezp\u016fsobili nenapraviteln\u00e9 \u0161kody na na\u0161em zdrav\u00ed, poprosila jsem pan\u00ed fyzioterapeutku Petru Plimlovou, odborn\u00edka na slovo vzat\u00e9ho, aby n\u00e1m v\u0161em poradila p\u00e1r cvik\u016f, jak p\u0159edch\u00e1zet p\u0159\u00edpadn\u00fdm zdravotn\u00edm komplikac\u00edm.<\/p>\n","protected":false},"author":1,"featured_media":2813,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8,213,322],"tags":[],"class_list":["post-2785","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hackovani-s-pribehem","category-informace-nejen-o-hackovani","category-zaklady-hackovani"],"translation":{"provider":"WPGlobus","version":"3.0.2","language":"en","enabled_languages":["cz","en"],"languages":{"cz":{"title":true,"content":true,"excerpt":false},"en":{"title":false,"content":false,"excerpt":false}}},"yoast_head":"\nRelaxa\u010dn\u00ed cvi\u010den\u00ed aneb s h\u00e1\u010dkem ve zdrav\u00ed a\u017e do sta let · Free Crochet Patterns Krampolinka<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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