{"id":2020,"date":"2024-09-09T03:18:38","date_gmt":"2024-09-09T01:18:38","guid":{"rendered":"https:\/\/www.bezdiety.blog\/?p=2020"},"modified":"2025-09-15T11:26:34","modified_gmt":"2025-09-15T09:26:34","slug":"cviky-na-krcnu-chrbticu","status":"publish","type":"post","link":"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/","title":{"rendered":"Cviky na kr\u010dn\u00fa chrbticu: 10 najlep\u0161\u00edch cvikov na posilnenie a uvo\u013enenie krku"},"content":{"rendered":"\n<p>Pracujete cel\u00fd de\u0148 pri po\u010d\u00edta\u010di a <strong>bol\u00ed v\u00e1s krk<\/strong>? <strong>Boles\u0165 kr\u010dnej chrbtice a stuhnutos\u0165 krku<\/strong> patria medzi naj\u010dastej\u0161ie bolesti svalov. Ale nez\u00fafajte, m\u00e1me pre v\u00e1s <strong>\u00fa\u010dinn\u00e9 rie\u0161enie, ako zmierni\u0165 boles\u0165 kr\u010dn\u00fdch svalov.<\/strong> V tomto \u010dl\u00e1nku sa toti\u017eto budeme venova\u0165 <strong><a href=\"https:\/\/www.trenerzien.com\/nas-ciel\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/nas-ciel\" target=\"_blank\" rel=\"noreferrer noopener\">cvikom na<\/a> kr\u010dn\u00fa chrbticu<\/strong> a <strong>10 najlep\u0161\u00edm cvikom na posilnenie a uvo\u013enenie kr\u010dnej oblasti.<\/strong><\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Obsah \u010dl\u00e1nku<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/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:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/#Krcna_chrbtica\" >Kr\u010dn\u00e1 chrbtica<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/#Priciny_bolesti_krcnej_chrbtice\" >Pr\u00ed\u010diny bolesti kr\u010dnej chrbtice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/#Cvicenia_na_krcnu_chrbticu_natahovanie_a_posilnovanie\" >Cvi\u010denia na kr\u010dn\u00fa chrbticu: na\u0165ahovanie a posil\u0148ovanie<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/#Cviky_na_krcnu_chrbticu_uvolnenie\" >Cviky na kr\u010dn\u00fa chrbticu: uvo\u013enenie<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/#1_Predklon_a_zaklon_hlavy\" >1) Predklon a z\u00e1klon hlavy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/#2_Uklon_hlavy_do_strany\" >2) \u00daklon hlavy do strany<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/#3_Rotacia_hlavy\" >3) Rot\u00e1cia hlavy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/#4_Natiahnutie_trapezoveho_svalu\" >4) Natiahnutie trap\u00e9zov\u00e9ho svalu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/#5_Natiahnutie_svalov_na_zadnej_strane_krku\" >5) Natiahnutie svalov na zadnej strane krku<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/#Cviky_na_krcnu_chrbticu_posilnovanie\" >Cviky na kr\u010dn\u00fa chrbticu: posil\u0148ovanie<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/#6_Krcenie_ramenami\" >6) Kr\u010denie ramenami<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/#7_Zastrkovanie_brady\" >7) Zastrkovanie brady<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/#8_Anjel_pri_stene\" >8) Anjel pri stene<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/#9_Kluky_o_stenu\" >9) K\u013euky o stenu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/#10_Rozpazovanie_s_gumou\" >10) Rozpa\u017eovanie s gumou<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/#Tipy_pre_zdravu_krcnu_chrbticu\" >Tipy pre zdrav\u00fa kr\u010dn\u00fa chrbticu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/#Casto_kladene_otazky\" >\u010casto kladen\u00e9 ot\u00e1zky<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/#Je_mozne_cvicit_krcnu_chrbticu_aj_pri_existujucich_bolestiach\" >Je mo\u017en\u00e9 cvi\u010di\u0165 kr\u010dn\u00fa chrbticu aj pri existuj\u00facich bolestiach?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/#Ako_casto_by_som_mal-a_cvicit_krcnu_chrbticu\" >Ako \u010dasto by som mal\/-a cvi\u010di\u0165 kr\u010dn\u00fa chrbticu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/#Su_cviky_na_krcnu_chrbticu_vhodne_aj_pre_starsich_ludi\" >S\u00fa cviky na kr\u010dn\u00fa chrbticu vhodn\u00e9 aj pre star\u0161\u00edch \u013eud\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/#Co_moze_sposobit_bolest_krcnej_chrbtice\" >\u010co m\u00f4\u017ee sp\u00f4sobi\u0165 boles\u0165 kr\u010dnej chrbtice?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/#Co_mozem_urobit_aby_som_predisiel_bolesti_krcnych_svalov\" >\u010co m\u00f4\u017eem urobi\u0165, aby som predi\u0161iel bolesti kr\u010dn\u00fdch svalov?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-krcnu-chrbticu\/#Zdroje\" >Zdroje<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Krcna_chrbtica\"><\/span>Kr\u010dn\u00e1 chrbtica<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Kr\u010dn\u00e1 chrbtica <\/strong>n\u00e1m zabezpe\u010duje <strong>pohyblivos\u0165 hlavy a krku<\/strong>. Ka\u017edodenn\u00e9 \u010dinnosti, ako je dlhodob\u00e9 sedenie pri po\u010d\u00edta\u010di, nespr\u00e1vna poloha tela alebo zdv\u00edhanie \u0165a\u017ek\u00fdch predmetov, m\u00f4\u017eu sp\u00f4sobi\u0165 jej boles\u0165 a va\u0161e nepohodlie. <\/p>\n\n\n\n<p><strong>Pravideln\u00fd <a href=\"https:\/\/www.trenerzien.com\/domov\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/domov\" target=\"_blank\" rel=\"noreferrer noopener\">tr\u00e9ning a cvi\u010denia<\/a><\/strong> zameran\u00e9 na <strong>kr\u010dn\u00fa chrbticu<\/strong> v\u0161ak m\u00f4\u017eu v\u00fdrazne zn\u00ed\u017ei\u0165 riziko bolesti a zlep\u0161i\u0165 jej pru\u017enos\u0165.<\/p>\n\n\n\n<p><strong>Kr\u010dn\u00e1 chrbtica tvor\u00ed horn\u00fa \u010das\u0165 chrbtice <\/strong>a podopiera hlavu, ktor\u00e1 v\u00e1\u017ei pribli\u017ene 4,5 &#8211; 5,5 kg. Je to <strong>najpru\u017enej\u0161ia \u010das\u0165 chrbtice<\/strong>, ktor\u00e1 umo\u017e\u0148uje plynul\u00e9 ot\u00e1\u010danie, nakl\u00e1\u0148anie a predklon hlavy. <\/p>\n\n\n\n<p><strong>Spr\u00e1vna poloha kr\u010dnej chrbtice je nevyhnutn\u00e1,<\/strong> aby sa zabr\u00e1nilo tlaku na nervy a platni\u010dky.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater-bolest-1024x538.jpg\" alt=\"Boles\u0165 kr\u010dnej chrbtice\" class=\"wp-image-1071\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater-bolest-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater-bolest-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater-bolest-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater-bolest-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater-bolest-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater-bolest-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater-bolest.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<p><strong>TIP:<\/strong> <strong>Je va\u0161a v\u00e1ha zdrav\u00e1?<\/strong> Netr\u00e1pte sa h\u00e1dan\u00edm a vypo\u010d\u00edtajte si svoje <a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-bmi\/\"><strong>BMI zadarmo<\/strong><\/a>, aby ste z\u00edskali konkr\u00e9tnu odpove\u010f. V\u010faka jednoduch\u00e9mu v\u00fdpo\u010dtu zist\u00edte, \u010di je potrebn\u00e9 nie\u010do zmeni\u0165.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Priciny_bolesti_krcnej_chrbtice\"><\/span>Pr\u00ed\u010diny bolesti kr\u010dnej chrbtice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V dne\u0161nom upon\u00e1h\u013eanom svete trp\u00ed mnoho \u013eud\u00ed <strong>boles\u0165ami kr\u010dnej chrbtice<\/strong>. Sedav\u00fd sp\u00f4sob \u017eivota a nedostatok pohybu \u010dasto ved\u00fa k <strong>oslabeniu kr\u010dn\u00fdch svalov a obmedzenej pohyblivosti.<\/strong><\/p>\n\n\n\n<p><strong>Ak m\u00e1te stuhnut\u00fd krk a bolesti kr\u010dnej chrbtice<\/strong>, je nevyhnutn\u00e9 zisti\u0165 pr\u00ed\u010dinu probl\u00e9mu. <strong>Pr\u00ed\u010din bolesti kr\u010dnej chrbtice <\/strong> <strong>m\u00f4\u017ee by\u0165 nespo\u010detne ve\u013ea<\/strong> a ak zist\u00edte pr\u00ed\u010dinu, je jednoduch\u0161ie s boles\u0165ou pracova\u0165 a \u010do najsk\u00f4r sa jej zbavi\u0165.<\/p>\n\n\n\n<p><strong>Medzi naj\u010dastej\u0161ie pr\u00ed\u010diny bolesti kr\u010dnej chrbtice patria:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sedav\u00fd sp\u00f4sob \u017eivota,<\/li>\n\n\n\n<li>zl\u00e9 dr\u017eanie tela,<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.nanospace.cz\/blog\/spankova-hygiena-pro-deti-i-dospele\/\" target=\"_blank\" rel=\"noreferrer noopener\">sp\u00e1nok<\/a><\/strong> v neprirodzenej polohe alebo nespr\u00e1vny matrac \u010di vank\u00fa\u0161 (sk\u00faste<strong><a href=\"https:\/\/www.nanospace.cz\/polstar-anatomicky-nanospace\/\" target=\"_blank\" rel=\"noopener\"> ortopedick\u00fd vank\u00fa\u0161<\/a><\/strong>),<\/li>\n\n\n\n<li>\u00faraz alebo chronick\u00e9 zranenie,<\/li>\n\n\n\n<li>stres a nap\u00e4tie,<\/li>\n\n\n\n<li>nadmern\u00e9 za\u0165a\u017eenie,<\/li>\n\n\n\n<li>osteoartr\u00f3za.<\/li>\n<\/ul>\n\n\n\n<p>Ka\u017ed\u00e1 <strong>pr\u00ed\u010dina bolesti kr\u010dnej chrbtice <\/strong>m\u00e1 in\u00e9 rie\u0161enie a lie\u010dbu. Ako prv\u00e9 <strong>odpor\u00fa\u010dame vysk\u00fa\u0161a\u0165 cvi\u010denia na uvo\u013enenie alebo posilnenie kr\u010dnej chrbtice<\/strong>. Ak <strong>boles\u0165 kr\u010dnej chrbtice <\/strong>pretrv\u00e1va, nev\u00e1hajte nav\u0161t\u00edvi\u0165 lek\u00e1ra alebo \u0161pecialistu. <\/p>\n\n\n\n<p><strong>Kr\u010dn\u00fa chrbticum\u00f4\u017eete precvi\u010dova\u0165<\/strong> takmer kedyko\u013evek. \u010ci u\u017e v pr\u00e1ci, doma alebo pri \u010dakan\u00ed na verejn\u00fa dopravu. Nepotrebujete \u017eiadne \u0161peci\u00e1lne a drah\u00e9 vybavenie, len svoje telo alebo odporov\u00fa gumu.<\/p>\n\n\n\n<p><strong>TIP: <\/strong>Ste na ceste za lep\u0161ou kond\u00edciou alebo zdrav\u0161ou postavou? <strong>Potom by ste ur\u010dite mali za\u010da\u0165 t\u00fdm, \u017ee zist\u00edte, ko\u013eko kal\u00f3ri\u00ed va\u0161e telo potrebuje v k\u013eudovom re\u017eime. <\/strong><a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-bazalniho-metabolismu\/\"><strong>Kalkula\u010dka baz\u00e1lneho metabolizmu<\/strong><\/a><strong> je v\u00fdchodiskov\u00fdm bodom pre ak\u00fdko\u013evek efekt\u00edvny pl\u00e1n<\/strong> \u2013 bez nej len h\u00e1date. Na z\u00e1klade toho m\u00f4\u017eete efekt\u00edvne cvi\u010di\u0165, chudn\u00fa\u0165 alebo si zostavi\u0165 chytr\u00fd jed\u00e1lni\u010dek na mieru.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cvicenia_na_krcnu_chrbticu_natahovanie_a_posilnovanie\"><\/span>Cvi\u010denia na kr\u010dn\u00fa chrbticu: na\u0165ahovanie a posil\u0148ovanie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pravideln\u00e9 na\u0165ahovanie a posil\u0148ovanie kr\u010dn\u00fdch svalov<\/strong> zlep\u0161uje pru\u017enos\u0165 chrbtice a zni\u017euje obmedzenia pohybu. To umo\u017e\u0148uje vo\u013enej\u0161\u00ed a plynulej\u0161\u00ed pohyb hlavy a krku. <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-casto-cvicit-pri-chudnuti\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/jak-casto-cvicit-a-posilovat-pri-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\">Cvi\u010denie<\/a> kr\u010dnej chrbtice<\/strong>je d\u00f4le\u017eit\u00e9 najm\u00e4 pre \u013eud\u00ed, ktor\u00ed tr\u00e1via dlh\u00e9 hodiny pri po\u010d\u00edta\u010di alebo maj\u00fa sedav\u00e9 zamestnanie.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater-cviky-1024x538.jpg\" alt=\"Pre\u0165ahovanie kr\u010dnej chrbtice\" class=\"wp-image-1072\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater-cviky-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater-cviky-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater-cviky-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater-cviky-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater-cviky-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater-cviky-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater-cviky.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_na_krcnu_chrbticu_uvolnenie\"><\/span>Cviky na kr\u010dn\u00fa chrbticu: uvo\u013enenie<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ak pracujete pri po\u010d\u00edta\u010di alebo v\u00e1s kr\u010dn\u00e1 chrbtica bol\u00ed z in\u00e9ho d\u00f4vodu, <strong>sk\u00faste si natiahnu\u0165 krk a kr\u010dn\u00fa chrbticu pomocou t\u00fdchto cvikov:<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Predklon_a_zaklon_hlavy\"><\/span>1) Predklon a z\u00e1klon hlavy<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Tento cvik je \u00fapln\u00fdm <strong>z\u00e1kladom uvo\u013enenia kr\u010dnej chrbtice<\/strong>. M\u00f4\u017eete ho vykon\u00e1va\u0165 v stoji alebo v sede. Spo\u010d\u00edva v jemnom a pomalom zdvihnut\u00ed hlavy k hrudn\u00edku a potom do z\u00e1klonu o\u010dami k stropu. Opakujte to\u013ekokr\u00e1t, ko\u013ekokr\u00e1t v\u00e1m to je pr\u00edjemn\u00e9. <\/p>\n\n\n\n<p>Ruky si m\u00f4\u017eete polo\u017ei\u0165 na zadn\u00fa \u010das\u0165 krku, aby ste si mohli podoprie\u0165 hlavu.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zaklon-hlavy-1024x538.jpg\" alt=\"Cvi\u010denia na kr\u010dn\u00fa chrbticu: Z\u00e1klon hlavy\" class=\"wp-image-1836\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zaklon-hlavy-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zaklon-hlavy-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zaklon-hlavy-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zaklon-hlavy-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zaklon-hlavy-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zaklon-hlavy-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zaklon-hlavy.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Uklon_hlavy_do_strany\"><\/span>2) \u00daklon hlavy do strany<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Podobne ako pri predch\u00e1dzaj\u00facom <strong>cviku<\/strong> sklo\u0148te hlavu, ale tentoraz na \u013eav\u00fa a prav\u00fa stranu smerom k ramen\u00e1m. V\u017edy zosta\u0148te chv\u00ed\u013eu pri ramene a potom vr\u00e1\u0165te hlavu do v\u00fdchodiskovej polohy. Pohyb zopakujte aj na druhej strane. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/uklon-hlavy-1024x538.jpg\" alt=\"Cviky na kr\u010dn\u00fa chrbticu: \u00daklon hlavy\" class=\"wp-image-1838\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/uklon-hlavy-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/uklon-hlavy-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/uklon-hlavy-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/uklon-hlavy-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/uklon-hlavy-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/uklon-hlavy-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/uklon-hlavy.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Rotacia_hlavy\"><\/span>3) Rot\u00e1cia hlavy<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Postavte sa rovno a pomaly ot\u00e1\u010dajte hlavou doprava a do\u013eava tak, aby ste neh\u00fdbali hrudn\u00edkom. V ka\u017edej polohe vydr\u017ete nieko\u013eko sek\u00fand. M\u00f4\u017eete si pom\u00f4c\u0165 aj rukou, ktor\u00fa si jemne pritla\u010d\u00edte na bradu. Tento <strong>cvik zlep\u0161uje pru\u017enos\u0165 kr\u010dnej chrbtice<\/strong> a uvo\u013e\u0148uje jej svaly.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"ng-6R5HWTU0\"><iframe loading=\"lazy\" title=\"How To Fix A Pinched Nerve In Your Neck | Cervical Radiculopathy Exercises | Dr. Jon Saunders\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/ng-6R5HWTU0?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Natiahnutie_trapezoveho_svalu\"><\/span>4) Natiahnutie trap\u00e9zov\u00e9ho svalu<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Pri tomto cviku si sadnite na stoli\u010dku. Jednou rukou sa chy\u0165te spodnej \u010dasti stoli\u010dky a druh\u00fa si polo\u017ete nad hlavu tak, aby v\u00e1m dla\u0148 zakr\u00fdvala ucho. Nad\u00fdchnite sa a naklo\u0148te sa na stranu. Cvi\u010denie opakujte nieko\u013ekokr\u00e1t na oboch stran\u00e1ch. Cvi\u010denie mo\u017eno vykon\u00e1va\u0165 aj v stoji alebo v sede na zemi.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater-1024x538.jpg\" alt=\"Cviky na kr\u010dn\u00fa chrbticu - na\u0165ahovanie trap\u00e9zov\u00e9ho svalu\" class=\"wp-image-1073\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/krcni-pater.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Natiahnutie_svalov_na_zadnej_strane_krku\"><\/span>5) Natiahnutie svalov na zadnej strane krku<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Tento <strong>cvik<\/strong> sa op\u00e4\u0165 vykon\u00e1va v sede na stoli\u010dke. Preple\u0165te prsty a polo\u017ete ich na zadn\u00fa \u010das\u0165 krku, potom sklo\u0148te hlavu k zemi. S v\u00fddychom jemne tla\u010dte hlavu rukami k zemi.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zadni-krk-1024x538.jpg\" alt=\"Natiahnutie zadnej \u010dasti krku\" class=\"wp-image-1832\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zadni-krk-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zadni-krk-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zadni-krk-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zadni-krk-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zadni-krk-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zadni-krk-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/zadni-krk.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<p><strong>TIP: Cviky na chudnutie n\u00e1jdete <a href=\"https:\/\/www.bezdiety.blog\/sk\/najlepsie-cviky-na-chudnutie\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/nejlepsi-cviky-na-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\">TU<\/a>.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_na_krcnu_chrbticu_posilnovanie\"><\/span>Cviky na kr\u010dn\u00fa chrbticu: posil\u0148ovanie <span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Ak chcete pred\u00eds\u0165 boliestiam kr\u010dnej chrbtice a chcete posilni\u0165 kr\u010dn\u00e9 a<a href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-chrbat-doma\/\">chrbtov\u00e9 svalstvo<\/a><\/strong>, <strong>vysk\u00fa\u0161ajte<\/strong> tieto jednoduch\u00e9 <strong>cviky:<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Krcenie_ramenami\"><\/span>6) Kr\u010denie ramenami<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Tento <strong>cvik je jednoduch\u00fd na <\/strong>pochopenie a vykonanie. M\u00f4\u017eete to robi\u0165 v stoji alebo v sede a nepotrebujete \u017eiadne n\u00e1stroje. Postavte sa alebo si sadnite na stoli\u010dku a pomaly pokr\u010dte plecami v geste &#8222;neviem&#8220;. Ak si chcete cvi\u010denie s\u0165a\u017eova\u0165, m\u00f4\u017eete v ruk\u00e1ch dr\u017ea\u0165 \u010dinky alebo f\u013ea\u0161e s vodou.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/krceni-ramen-1024x538.jpg\" alt=\"Kr\u010denie ramenami\" class=\"wp-image-1853\" style=\"width:713px;height:374px\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/krceni-ramen-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/krceni-ramen-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/krceni-ramen-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/krceni-ramen-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/krceni-ramen-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/krceni-ramen-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/krceni-ramen.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Zastrkovanie_brady\"><\/span>7) Zastrkovanie brady<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Op\u00e4\u0165 ve\u013emi <strong>jednoduch\u00e9 cvi\u010denie na kr\u010dn\u00fa chrbticu<\/strong>. Postavte sa a v pravideln\u00fdch intervaloch tla\u010dte bradu dopredu a potom sp\u00e4\u0165 dozadu. Podr\u017ete bradu nieko\u013eko sek\u00fand a opakujte pohyb to\u013ekokr\u00e1t, ko\u013ekokr\u00e1t sa c\u00edtite pohodlne.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"hYW0LNH7RdU\"><iframe loading=\"lazy\" title=\"Easy Chin Tuck Stretch for Neck Pain Relief\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/hYW0LNH7RdU?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Anjel_pri_stene\"><\/span>8) Anjel pri stene<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>T\u00fdmto cvikom si nielen <strong>posiln\u00edte kr\u010dn\u00fa chrbticu, ale aj pretiahnete ramen\u00e1<\/strong>. Ako na to? Postavte sa chrbtom k stene tak, aby ste sa jej dot\u00fdkali celou plochou chrbta a krku. Potom pridajte ruky a pokr\u010dte ich v lak\u0165och tak, aby vytvorili pomyseln\u00e9 p\u00edsmeno W. Potom pomaly pohybujte rukami hore a dole.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"1UU4VvklQ44\"><iframe loading=\"lazy\" title=\"How to Perform Wall Angel for Tight Upper Back\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/1UU4VvklQ44?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Kluky_o_stenu\"><\/span>9) K\u013euky o stenu<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>\u010eal\u0161\u00edm <strong>\u00fa\u010dinn\u00fdm cvikom<\/strong> s vyu\u017eit\u00edm steny s\u00fa k\u013euky o stenu. Postavte sa \u010delom k stene s nohami na \u0161\u00edrku ramien. Polo\u017ete dlane na stenu a urobte klasick\u00fd k\u013euk. Cvi\u010denie nieko\u013ekokr\u00e1t zopakujte.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/klik-o-stenu-1024x538.jpg\" alt=\"K\u013euky o stenu\" class=\"wp-image-1851\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/klik-o-stenu-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/klik-o-stenu-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/klik-o-stenu-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/klik-o-stenu-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/klik-o-stenu-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/klik-o-stenu-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/klik-o-stenu.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Rozpazovanie_s_gumou\"><\/span>10) Rozpa\u017eovanie s gumou<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Na toto cvi\u010denie budete potrebova\u0165 <strong>cvi\u010debn\u00fa pom\u00f4cku v podobe odporovej gumy<\/strong>. Postavte sa s nohami na \u0161\u00edrku ramien a mierne pokr\u010dte kolen\u00e1. Dr\u017ete odporov\u00fa gumu v oboch natiahnut\u00fdch ruk\u00e1ch pred telom. Potom pomaly natiahnite gumu pohybom r\u00fak do str\u00e1n.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/cviky-s-gumou-1024x538.jpg\" alt=\"Cviky s odporovou gumou\" class=\"wp-image-1855\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/cviky-s-gumou-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/cviky-s-gumou-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/cviky-s-gumou-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/cviky-s-gumou-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/cviky-s-gumou-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/cviky-s-gumou-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/08\/cviky-s-gumou.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<p><strong>TIP: Cviky na hrudn\u00edk a prsia n\u00e1jdete <a href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-prsia-a-hrudnik\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/cviky-na-prsa-a-hrudnik\/\" target=\"_blank\" rel=\"noreferrer noopener\">TU<\/a>.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tipy_pre_zdravu_krcnu_chrbticu\"><\/span>Tipy pre zdrav\u00fa kr\u010dn\u00fa chrbticu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak sa chcete <strong>vyhn\u00fa\u0165 probl\u00e9mom a bolesti kr\u010dnej chrbtice<\/strong>, m\u00e1me pre v\u00e1s <strong>nieko\u013eko r\u00e1d<\/strong>: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>nehrbte sa a sna\u017ete sa udr\u017ea\u0165 spr\u00e1vne dr\u017eanie tela a hlavy,<\/li>\n\n\n\n<li>investujte do<strong><a href=\"https:\/\/www.nanospace.cz\/polstar-anatomicky-nanospace\/\" target=\"_blank\" rel=\"noopener\"> kvalitn\u00e9ho vank\u00fa\u0161a<\/a><\/strong> a matraca,<\/li>\n\n\n\n<li>pravidelne <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/behani-a-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\">cvi\u010dte<\/a><\/strong>,<\/li>\n\n\n\n<li>hydratujte svoje telo,<\/li>\n\n\n\n<li>pok\u00faste sa <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/nadvaha-a-obezita-u-zien-ako-ju-riesit\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/nadvaha-a-obezita-u-zen\/\" target=\"_blank\" rel=\"noreferrer noopener\">udr\u017eiava\u0165 optim\u00e1lnu hmotnos\u0165<\/a><\/strong>, aby ste nepre\u0165a\u017eovali svoje k\u013aby,<\/li>\n\n\n\n<li>pravidelne si na\u0165ahujte krk, najm\u00e4 ak m\u00e1te sedav\u00e9 zamestnanie,<\/li>\n\n\n\n<li>pri zdv\u00edhan\u00ed \u0165a\u017ek\u00fdch bremien udr\u017eujte chrb\u00e1t rovn\u00fd,<\/li>\n\n\n\n<li>ak m\u00e1te pocit, \u017ee nie\u010do nie je v poriadku, vyh\u013eadajte odborn\u00fa pomoc.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Casto_kladene_otazky\"><\/span>\u010casto kladen\u00e9 ot\u00e1zky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1689840256268\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Je_mozne_cvicit_krcnu_chrbticu_aj_pri_existujucich_bolestiach\"><\/span>Je mo\u017en\u00e9 cvi\u010di\u0165 kr\u010dn\u00fa chrbticu aj pri existuj\u00facich bolestiach?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u00c1no, ale len ak je boles\u0165 mierna a najlep\u0161ie po konzult\u00e1cii s lek\u00e1rom alebo tr\u00e9nerom. V pr\u00edpade silnej bolesti alebo zranenia je d\u00f4le\u017eit\u00e9 cvi\u010denie preru\u0161i\u0165 a vyh\u013eada\u0165 odborn\u00fa pomoc.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689840295746\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_casto_by_som_mal-a_cvicit_krcnu_chrbticu\"><\/span>Ako \u010dasto by som mal\/-a cvi\u010di\u0165 kr\u010dn\u00fa chrbticu?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Odpor\u00fa\u010da sa cvi\u010di\u0165 aspo\u0148 3-kr\u00e1t t\u00fd\u017edenne po dobu 30 min\u00fat. Ale najlep\u0161ie ka\u017ed\u00fd de\u0148. Pravidelnos\u0165 je k\u013e\u00fa\u010dom k dosiahnutiu dlhodob\u00fdch v\u00fdsledkov.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689840345168\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Su_cviky_na_krcnu_chrbticu_vhodne_aj_pre_starsich_ludi\"><\/span>S\u00fa cviky na kr\u010dn\u00fa chrbticu vhodn\u00e9 aj pre star\u0161\u00edch \u013eud\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u00c1no, cviky na kr\u010dn\u00fa chrbticu s\u00fa vhodn\u00e9 pre v\u0161etky vekov\u00e9 kateg\u00f3rie. Ak m\u00e1te zdravotn\u00e9 probl\u00e9my alebo obmedzenia, pred za\u010dat\u00edm cvi\u010denia sa pora\u010fte so svoj\u00edm lek\u00e1rom.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689842205073\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Co_moze_sposobit_bolest_krcnej_chrbtice\"><\/span><strong>\u010co m\u00f4\u017ee sp\u00f4sobi\u0165 boles\u0165 kr\u010dnej chrbtice?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Boles\u0165 kr\u010dnej chrbtice m\u00f4\u017ee by\u0165 sp\u00f4soben\u00e1 r\u00f4znymi faktormi vr\u00e1tane zl\u00e9ho dr\u017eania tela, zranenia, svalov\u00e9ho nap\u00e4tia, degenerat\u00edvneho ochorenia k\u013abov alebo v\u00fdhrezu platni\u010dky.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1689842249751\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Co_mozem_urobit_aby_som_predisiel_bolesti_krcnych_svalov\"><\/span><strong>\u010co m\u00f4\u017eem urobi\u0165, aby som predi\u0161iel bolesti kr\u010dn\u00fdch svalov?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Prevencia bolesti kr\u010dnej chrbtice zah\u0155\u0148a spr\u00e1vne dr\u017eanie tela, cvi\u010denia zameran\u00e9 na kr\u010dn\u00fa chrbticu, uvo\u013e\u0148ovanie svalov a pravideln\u00e9 na\u0165ahovanie krku.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zdroje\"><\/span>Zdroje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hoy, D., Protani, M., De, R. a Buchbinder, R., 2010. The epidemiology of neck pain. <em>Best practice &amp; research Clinical rheumatology<\/em>, <em>24<\/em>(6), s. 783-792.<\/li>\n\n\n\n<li>Ylinen, J., 2007. Physical exercises and functional rehabilitation for the management of chronic neck pain. <em>Europa medicophysica<\/em>, <em>43<\/em>(1), s. 119.<\/li>\n\n\n\n<li>Ylinen, J., Kautiainen, H., Wir\u00e9n, K. a H\u00e4kkinen, A., 2007. Stretching exercises vs manual therapy in treatment of chronic neck pain: a randomized, controlled cross-over trial <em>Journal of rehabilitation medicine,<\/em> <em>39<\/em>(2), s. 126-132.<\/li>\n\n\n\n<li>O&#8217;Riordan, C., Clifford, A., Van De Ven, P. a Nelson, J., 2014. Chronic neck pain and exercise interventions: frequency, intensity, time, and type principle. <em>Archives of physical medicine and rehabilitation<\/em>, <em>95<\/em>(4), s. 770-783.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>&#x2705;Boles\u0165 kr\u010dnej chrbtice &#x2705;Cviky na kr\u010dn\u00fa chrbticu &#x2705;Pre\u0165ahovanie a posil\u0148ovanie kr\u010dnej chrbtice &#x2705;Pr\u00ed\u010diny bolesti kr\u010dnej chrbtice<\/p>\n","protected":false},"author":4,"featured_media":1690,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[44],"tags":[],"class_list":{"0":"post-2020","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cvicenie"},"featured_image_src":"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/07\/cviky-na-krcni-pater.jpg","author_info":{"display_name":"Monika Havrdov\u00e1","author_link":"https:\/\/www.bezdiety.blog\/sk\/autor\/monika\/"},"_links":{"self":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/2020","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/comments?post=2020"}],"version-history":[{"count":10,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/2020\/revisions"}],"predecessor-version":[{"id":4907,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/2020\/revisions\/4907"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media\/1690"}],"wp:attachment":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media?parent=2020"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/categories?post=2020"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/tags?post=2020"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}