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Domů / Cvičení / Co dělat s bolestí zad

Co dělat s bolestí zad

Pokud se věnujete cvičení naplno, mohou se u vás časem dostavit bolesti zad. Příčin je velké množství, ovšem řešení je vždy jedno jediné, a tím je pohyb.

Bolestivá záda jsou velice citlivou záležitostí, na kterou nesmíte spěchat. Musíte je léčit pomalu a postupně. Celkovým úkolem je zpevnění páteřního pouzdra, tedy svalů, které vaší páteř drží a ohýbají jí. Pokud jsou tyto svaly ochablé, tlačí na vaší páteř a nepodporují jí. To může způsobovat prudkou bolest, která se projevuje především při změnách polohy těla, popřípadě při zvedání těžkých břemen.

Zpočátku je zapotřebí posílit především páteřní rotátory, tedy svalstvo, které vaší páteři pomáhá ke kroucení do stran. Tím nejlepším cvikem jak tuto svalovou partii posílit, je obyčejná chůze. Během ní je zapotřebí soustředit se na práci svalstva. Uvědomte si, jak celé vaše tělo pracuje. Střídaní nohou a ramen v předních pozicích protahují zmíněnou partii.

Denně je zapotřebí nachodit alespoň 1000 kroků. Může to sice znít jako děsivé číslo, ale pořiďte si krokoměr a uvidíte, že se nejedná o nesplnitelné číslo. Čas od času nechce své auto doma. Myslete na to, že každý krůček je malým ukrojením vašeho utrpení a bolesti.

Může se vám to zdát jako úplná hloupost, ale zamyslete se nad tím. Bolest zad je choroba, tedy spíše civilizační nemoc, která trápí lidstvo pouze několik posledních desítek let. To je dáno především způsobem života, kdy většinu času prosedíme a pohybu za celý den také příliš nemáme. Z toho důvodu je naše svalstvo ochablé a tělo bolestivé.

Pokud díky chůzi docílíte zpevnění rotátorů, můžete začít pomaličku se cvičením. Cvičení na oslabená záda je vždy zapotřebí provádět pomalu a s takovými váhami, u kterých víte, že je unesete. Velmi dobré je cvičení s činkami i posilovacími gumami, a nejlepší je provádět jednoruční cviky, které je dobré provádět ve více opakování 10-15. Vhodné je zařadit cviky jako je rozpažování, diagonální předpažování a cviky na nejrůznější svalové partie prováděné jednoruč.

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