{"id":7844,"date":"2023-04-14T06:00:00","date_gmt":"2023-04-14T06:00:00","guid":{"rendered":"https:\/\/www.mojemedunka.cz\/?p=7844"},"modified":"2023-04-12T13:02:04","modified_gmt":"2023-04-12T13:02:04","slug":"take-vas-boli-hlava-a-zada","status":"publish","type":"post","link":"https:\/\/www.mojemedunka.cz\/index.php\/2023\/04\/14\/take-vas-boli-hlava-a-zada\/","title":{"rendered":"Tak\u00e9 v\u00e1s bol\u00ed hlava a z\u00e1da? Co s t\u00edm?"},"content":{"rendered":"\n

Bolesti hlavy, kr\u010dn\u00ed p\u00e1te\u0159e a zad zn\u00e1 bohu\u017eel v\u011bt\u0161ina z\u00a0n\u00e1s tak\u0159ka d\u016fv\u011brn\u011b. P\u0159\u00ed\u010diny t\u011bchto probl\u00e9m\u016f mohou b\u00fdt r\u016fzn\u00e9, ale jedn\u00edm z\u00a0hlavn\u00edch d\u016fvod\u016f b\u00fdv\u00e1 n\u00e1\u0161 sou\u010dasn\u00fd usp\u011bchan\u00fd a nep\u0159\u00edli\u0161 zdrav\u00fd \u017eivotn\u00ed styl. Nad bolestmi hlavy a zad se v\u00a0n\u00e1sleduj\u00edc\u00edm \u010dl\u00e1nku zam\u00fd\u0161l\u00ed prim\u00e1\u0159 MUDr. Jan Mil\u00e1nek a nab\u00edz\u00ed i n\u011bkter\u00e9 praktick\u00e9 rady pro zlep\u0161en\u00ed stavu.<\/strong><\/p>\n\n\n\n

                                      <\/strong><\/p>\n\n\n\n

Jak na bolesti hlavy a kr\u010dn\u00ed p\u00e1te\u0159e?<\/strong><\/p>\n\n\n\n

Nejprve se budeme zab\u00fdvat bolestmi hlavy \u010di kr\u010dn\u00ed p\u00e1te\u0159e, kter\u00e9 n\u00e1s sice dok\u00e1\u017eou   p\u011bkn\u011b potr\u00e1pit, ale v\u011bt\u0161inou kv\u016fli nim hned l\u00e9ka\u0159e nevyhled\u00e1v\u00e1me a douf\u00e1me, \u017ee to \u201en\u011bjak samo p\u0159ejde\u2026\u201c Co m\u016f\u017eeme v takov\u00e9m p\u0159\u00edpad\u011b ud\u011blat pro prevenci a jak si pomoci vlastn\u00edmi prost\u0159edky?  <\/strong><\/p>\n\n\n\n

Pozor na c\u00e9vy!<\/strong>
Nejprve si ov\u011b\u0159te, jestli m\u00e1te v po\u0159\u00e1dku c\u00e9vy, civiliza\u010dn\u00ed choroby toti\u017e velice \u201eoml\u00e1dly\u201c a v sou\u010dasnosti se nap\u0159\u00edklad i osteopor\u00f3za vyskytuje u\u017e u \u010dty\u0159ic\u00e1tn\u00edk\u016f. Nab\u00edz\u00edm p\u00e1r zcela jednoduch\u00fdch, ale \u00fa\u010dinn\u00fdch cvik\u016f (ostatn\u011b plat\u00ed, \u017ee genialita tkv\u00ed v jednoduchosti), kter\u00e9 m\u016f\u017ee cvi\u010dit ka\u017ed\u00fd bez ohledu na v\u011bk.
Nejprve za\u010dn\u011bte opatrn\u011b ot\u00e1\u010det hlavu doleva-doprava-doleva, p\u0159i\u010dem\u017e ramena, krk a z\u00e1da jsou v klidu, lopatky jsou u sebe, hlava rovn\u011b, jakoby jste byli \u201ev pozoru\u201c. Sly\u0161\u00edte prask\u00e1n\u00ed \u010di \u201echrast\u011bn\u00ed\u201c v krku? Pokud ano, pak v\u011bzte, \u017ee pokud zat\u00edm bolestmi netrp\u00edte, za p\u00e1r let se bohu\u017eel t\u00e9m\u011b\u0159 jist\u011b objev\u00ed. Budete m\u00edt sta\u017een\u00fd krk i svaly, d\u016fsledkem je pak migr\u00e9na, vysok\u00fd krevn\u00ed tlak, bolesti hrudn\u00edku a zad. Zm\u00edn\u011bn\u00e9 \u201echrast\u011bn\u00ed\u201c nebo jin\u00e9 podobn\u00e9 zvuky jsou dokladem toho, \u017ee se v kostech za\u010d\u00ednaj\u00ed ukl\u00e1dat soli, mezikloubn\u00ed maz je doslova vysu\u0161en\u00fd, c\u00e9vy jsou zanesen\u00e9 toxiny a za\u010d\u00ednaj\u00ed se v nich ukl\u00e1dat tak\u00e9 soli a cholesterol. C\u00e9vy a kosti za\u010dnou v\u00e1penat\u011bt ukl\u00e1d\u00e1n\u00edm v\u00e1pn\u00edku do cholesterolov\u00fdch pl\u00e1t\u016f \u2013 tedy za\u010dnou doslova kamen\u011bt. Zpo\u010d\u00e1tku neuc\u00edt\u00edte nic, ale za 20-30 let se \u010dlov\u011bk m\u016f\u017ee st\u00e1t absolutn\u011b sklerotick\u00fdm a nav\u00edc i nehybn\u00fdm. Opravdu nechci nikoho d\u011bsit chmurnou p\u0159edpov\u011bd\u00ed budouc\u00edho stavu, jen upozor\u0148uji, \u017ee nejlep\u0161\u00ed l\u00e9\u010dbou je \u2013 prevence!
A s prevenc\u00ed civiliza\u010dn\u00edch chorob je dobr\u00e9 za\u010d\u00edt co nejd\u0159\u00edve.<\/p>\n\n\n\n


Zacvi\u010dte si!<\/strong>
N\u00e1sleduj\u00edc\u00ed jednoduch\u00e9 cviky v\u00e1m napomohou nejenom prokrvit hlavu, ale i uvolnit sta\u017een\u00e9 a zkracuj\u00edc\u00ed se trap\u00e9zov\u00e9 svaly a dal\u0161\u00ed svaly v oblasti kr\u010dn\u00ed p\u00e1te\u0159e. Pot\u0159ebujeme to, proto\u017ee v\u011bt\u0161inu \u010dasu \u017eijeme s hlavou v p\u0159edklonu.<\/p>\n\n\n\n

1. Ot\u00e1\u010dejte hlavou doprava-doleva ka\u017ed\u00fd den minim\u00e1ln\u011b 20-30kr\u00e1t. Opakujte tento cvik nikoliv pouze m\u011bs\u00edc, ale po cel\u00fd \u017eivot. Plat\u00ed, \u017ee co se h\u00fdbe, to \u017eije!

2. \u201ePi\u0161te\u201c hlavou abecedu. Tento cvik d\u011blejte pomalu, zejm\u00e9na to plat\u00ed pro star\u0161\u00ed lidi, aby si neubl\u00ed\u017eili, proto\u017ee maj\u00ed sta\u017een\u00fd krk a ramena. U\u017e v polovin\u011b abecedy se v\u00e1m ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f od bolesti hlavy a kr\u010dn\u00ed p\u00e1te\u0159e ulev\u00ed, ale abecedu dokon\u010dete. M\u016f\u017eete prov\u00e1d\u011bt i 2x denn\u011b.<\/p>\n\n\n\n

3. Opatrn\u011b tahejte sami sebe za vlasy, napom\u00e1h\u00e1 to p\u0159\u00edlivu krve do hlavy a z\u00e1sobuje mozek a ko\u0159\u00ednky vlas\u016f \u017eivinami a kysl\u00edkem. V letn\u00edch m\u011bs\u00edc\u00edch si m\u016f\u017eeme om\u00fdvat k\u0161tici n\u00e1levem z \u010derstv\u00fdch spa\u0159en\u00fdm p\u00e1liv\u00fdch nat\u00ed kop\u0159iv. (Pozor na o\u010di, tato p\u00e1liv\u00e1 voda se do nich nesm\u00ed dostat!) Nav\u00edc to pom\u00e1h\u00e1 k bujn\u00e9mu r\u016fstu vlas\u016f, pokud jsou ve vlasov\u00e9 poko\u017ece je\u0161t\u011b vlasov\u00e9 cibulky.<\/p>\n\n\n\n

4. Prsty hla\u010fte a mas\u00edrujte poko\u017eku hlavy na sp\u00e1nc\u00edch, na u\u0161n\u00edch boltc\u00edch a lal\u016f\u010dc\u00edch, za u\u0161ima, d\u00e1le mas\u00edrujte svaly krku pod z\u00e1tylkem a op\u011bt za u\u0161ima, proto\u017ee tam vch\u00e1zej\u00ed c\u00e9vy do mozku. (Doc\u00edl\u00edte t\u00edm i zlep\u0161en\u00ed pam\u011bti, pokud toto cvi\u010den\u00ed budete prov\u00e1d\u011bt alespo\u0148 3x denn\u011b po dobu n\u011bkolika let.)<\/p>\n\n\n\n

5. Cvi\u010dte cvik \u201eDr\u00e1kula\u201c. Rozpa\u017ete ob\u011b horn\u00ed kon\u010detiny tak, abyste s hlavou v sed\u011b na \u017eidli vytv\u00e1\u0159eli podobu k\u0159\u00ed\u017ee, rozt\u00e1hn\u011bte maxim\u00e1ln\u011b prsty obou rukou od sebe, vyt\u0159e\u0161t\u011bte ob\u011b o\u010di, otev\u0159ete naplno \u00fasta a vypl\u00e1zn\u011bte jazyk. Oba ramenn\u00ed klouby p\u0159i v\u00fddechu sm\u011b\u0159ujte sm\u011brem dozadu, v\u017edy p\u0159id\u00e1vejte dal\u0161\u00ed pohyb dozadu obou horn\u00edch kon\u010detin, a to pouze p\u0159i v\u00fddechu! Cvi\u010dte i n\u011bkolikr\u00e1te denn\u011b podle pot\u0159eby. Kdy\u017e tento cvik spr\u00e1vn\u011b prov\u00e1d\u00edte, m\u00e1te pocit, \u017ee v\u00e1m n\u011bkdo doslova tla\u010d\u00ed kolenem mezi lopatky, a \u010dasto to ve v\u00e1s doslova k\u0159upne \u010di zachrast\u00ed, a to je dob\u0159e! Rovn\u00e1te si takto ohnut\u00e9 obratle na sv\u00e1 p\u016fvodn\u00ed m\u00edsta, co\u017e zabra\u0148uje i bolestem hlavy, zejm\u00e9na u lid\u00ed, kte\u0159\u00ed sed\u00ed a pracuj\u00ed s hlavou ohnutou p\u0159ev\u00e1\u017en\u011b v p\u0159edklonu.
Tyto cviky m\u016f\u017eete prov\u00e1d\u011bt i v zam\u011bstn\u00e1n\u00ed b\u011bhem pracovn\u00ed doby, str\u00e1v\u00edte tak sice p\u00e1r minut, ale v\u00fdsledkem bude zlep\u0161en\u00ed va\u0161eho celodenn\u00edho pracovn\u00edho v\u00fdkonu. Pokud budete tyto cviky cvi\u010dit (i mimo zam\u011bstn\u00e1n\u00ed) p\u0159ibli\u017en\u011b 20-30 minut denn\u011b, ud\u011bl\u00e1te maximum pro oml\u00e1dnut\u00ed c\u00e9v, mozku i psychiky a zpomal\u00edte p\u0159irozen\u00fd proces st\u00e1rnut\u00ed, dokonce se v\u00e1m zlep\u0161\u00ed pam\u011b\u0165 a psychick\u00e1 kondice.
P\u0159eju hodn\u011b zdaru p\u0159i cvi\u010den\u00ed!<\/p>\n\n\n\n

Ach, ta z\u00e1da\u2026<\/strong><\/p>\n\n\n\n

Na bolesti zad si st\u011b\u017euje t\u00e9m\u011b\u0159 90 % lid\u00ed a \u010dlov\u011bk, kter\u00e9ho se tento probl\u00e9m net\u00fdk\u00e1, je sp\u00ed\u0161e v\u00fdjimkou. 
<\/strong>Pokud v\u00e1s bolesti zad tr\u00e1p\u00ed dlouhodob\u011b a opakovan\u011b, neodkl\u00e1dejte n\u00e1v\u0161t\u011bvu nejbli\u017e\u0161\u00edho rehabilita\u010dn\u00edho odd\u011blen\u00ed, kde v\u00e1s l\u00e9ka\u0159 vy\u0161et\u0159\u00ed, zjist\u00ed p\u0159\u00ed\u010dinu bolest\u00ed a p\u0159edep\u00ed\u0161e \u00fa\u010dinnou fyzik\u00e1ln\u00ed l\u00e9\u010dbu, p\u0159\u00edpadn\u011b provede i speci\u00e1ln\u00ed mobilizace a manipulace p\u00e1te\u0159e. V\u011bt\u0161inou se \u010dlov\u011bku po takov\u00e9mto c\u00edlen\u00e9m l\u00e9\u010debn\u00e9m z\u00e1kroku ihned ulev\u00ed, i kdy\u017e m\u00edrn\u011bj\u0161\u00ed pot\u00ed\u017ee mohou n\u011bjak\u00fd \u010das p\u0159etrv\u00e1vat, proto\u017ee tk\u00e1\u0148 v m\u00edst\u011b bolesti mohla b\u00fdt pohmo\u017ed\u011bna, zm\u011bn\u011bn\u00e1 n\u00e1sledn\u00fdm obrann\u00fdm otokem \u010di jin\u00fdmi a\u017e z\u00e1n\u011btliv\u00fdmi zm\u011bnami.
Asi 5 % probl\u00e9m\u016f  s p\u00e1te\u0159\u00ed b\u00fdv\u00e1 zp\u016fsobeno posunem  neboli v\u00fdh\u0159ezem meziobratlov\u00e9 plot\u00e9nky, u star\u0161\u00edch lid\u00ed b\u00fdvaj\u00ed asi z 50 % p\u0159\u00ed\u010dinou probl\u00e9m\u016f zkostnat\u011bl\u00e9 v\u00fdr\u016fstky na t\u011blech obratl\u016f, kter\u00e9 dok\u00e1\u017e\u00ed p\u0159i ur\u010dit\u00e9m pohybu p\u00e1te\u0159e nep\u0159\u00edjemn\u011b tla\u010dit do nervov\u00fdch ko\u0159en\u016f vych\u00e1zej\u00edc\u00edch z m\u00edchy, a to je  velmi bolestiv\u00e9. Ostatn\u00ed bolesti p\u00e1te\u0159e mohou b\u00fdt d\u016fsledkem dlouhodob\u00fdch \u0161patn\u00fdch n\u00e1vyk\u016f, nevhodn\u00e9ho navykl\u00e9ho zp\u016fsobu sezen\u00ed,  p\u0159\u00ed\u010dinou b\u00fdv\u00e1 i stres a p\u0159edev\u0161\u00edm ochabov\u00e1n\u00ed a zkracov\u00e1n\u00ed p\u00e1te\u0159n\u00edho svalstva. Bolesti v z\u00e1dech jsou l\u00e9\u010debn\u011b a \u0159e\u0161iteln\u00e9, ale d\u016fle\u017eit\u00e9 je za\u010d\u00edt s \u0159e\u0161en\u00edm v\u010das.<\/p>\n\n\n\n

Dal\u0161\u00ed p\u0159\u00ed\u010diny<\/strong>
Krom\u011b zm\u00edn\u011bn\u00fdch p\u0159\u00ed\u010din bolest\u00ed v z\u00e1dech se mohou vyskytovat i mnoh\u00e9 dal\u0161\u00ed, nap\u0159. ploch\u00e9 nohy, klad\u00edvkovit\u00e9 prsty, vbo\u010den\u00e9 palce, ku\u0159\u00ed oka, zkr\u00e1cen\u00e9 stehenn\u00ed svaly a ohyba\u010de nohou, d\u00e1le ochabl\u00e9 b\u0159i\u0161n\u00ed svaly, ztuhl\u00e9 ky\u010deln\u00ed klouby, bolav\u00e1 kolena a hlezna, ch\u00e1tr\u00e1n\u00ed kostern\u00edho apar\u00e1tu a osteopor\u00f3za, jej\u00edm\u017e d\u016fsledkem m\u016f\u017ee b\u00fdt i snadn\u00fd vznik zlomenin p\u0159edev\u0161\u00edm v oblasti kr\u010dku stehenn\u00ed kosti (zejm\u00e9na u star\u00fdch lid\u00ed).
Podle odborn\u00edk\u016f bolesti v oblasti kr\u010dn\u00ed p\u00e1te\u0159e a\u017e v 90 % zp\u016fsobuje pro\u017e\u00edvan\u00fd stres. Stres m\u016f\u017ee b\u00fdt psychick\u00fd, chladov\u00fd, ale i vznik\u00e1 i p\u0159et\u011b\u017eov\u00e1n\u00edm kr\u010dn\u00ed p\u00e1te\u0159e, nap\u0159. kdy\u017e mal\u00e9 d\u011bti nos\u00ed do \u0161koly t\u011b\u017ek\u00e9 ta\u0161ky s u\u010debnicemi a zat\u011b\u017euj\u00ed tak jen jedno rameno. <\/p>\n\n\n\n

N\u00e1prava stavu<\/strong>
Co m\u016f\u017eeme ud\u011blat pro to, abychom sv\u00fdm z\u00e1d\u016fm a kr\u010dn\u00ed p\u00e1te\u0159i ulevili? Nenosit jednostrann\u011b t\u011b\u017ek\u00e1 b\u0159emena a d\u00e1t  si n\u00e1kup rad\u011bji do batohu, rozlo\u017een\u00e1 v\u00e1ha je pro na\u0161e z\u00e1da mnohem p\u0159\u00edzniv\u011bj\u0161\u00ed. Nav\u0161tivme pedik\u00faru a v\u011bnujme pozornost prst\u016fm na nohou, s l\u00e9ka\u0159em \u2013 ortop\u00e9dem vy\u0159e\u0161me plochou nohu speci\u00e1ln\u00ed vlo\u017ekami do bot.
Nau\u010dme se d\u00fdchat spr\u00e1vn\u011b, tedy hluboce do b\u0159icha. Hlubok\u00fd vdech a v\u00fddech n\u00e1m d\u016fkladn\u011b promas\u00edruje nejen za\u017e\u00edvac\u00ed org\u00e1ny, ale i celou p\u00e1te\u0159! Zkuste si uv\u011bdomit zdvih\u00e1n\u00ed a kles\u00e1n\u00ed oblasti b\u0159icha p\u0159i ka\u017ed\u00e9m vdechu a v\u00fddechu.
Z\u00e1dov\u00e9 svaly b\u00fdvaj\u00ed v\u011bt\u0161inou p\u0159et\u00ed\u017eeny, a tak je dobr\u00e9 je uvolnit, prot\u00e1hnout, sna\u017eit se udr\u017eovat vzp\u0159\u00edmenou pozici, a to i v sed\u011b, t\u0159eba i doma u televizoru! Dejte si televizor do v\u00fd\u0161ky alespo\u0148 150 cm a budete se na obrazovku d\u00edvat s hlavou vzp\u0159\u00edmenou. Kdy\u017e se denn\u011b projdete venku a prod\u00fdch\u00e1te se, okysli\u010d\u00edte si mozek a podpo\u0159\u00edte l\u00e1tkovou v\u00fdm\u011bnu i v oblastech bolav\u00fdch sval\u016f kolem p\u00e1te\u0159e. Hlubok\u00e9 prod\u00fdch\u00e1v\u00e1n\u00ed napom\u00e1h\u00e1 tak\u00e9 zabr\u00e1nit no\u010dn\u00edm k\u0159e\u010d\u00edm, kter\u00e9 se mohou vyskytnout jak v oblasti bolav\u00fdch sval\u016f p\u00e1te\u0159e, tak i v oblasti l\u00fdtek nohou.<\/p>\n\n\n\n

Jak na prevenci?<\/strong>
P\u0159i n\u00e1hl\u00e9m vzniku bolest\u00ed v z\u00e1dech je vhodn\u00e9 aplikovat na m\u00edsto bolesti teplo a naj\u00edt tzv. \u00falevovou polohu, abychom bolest zbyte\u010dn\u011b nevyprovokov\u00e1vali. Doporu\u010duji co nejd\u0159\u00edve  vyhledat odborn\u00e9ho l\u00e9ka\u0159e a nespol\u00e9hat na to, \u017ee se to \u201en\u011bjak samo uvoln\u00ed\u201c a bolest sama p\u0159ejde. Najd\u011bte si \u010das na pravideln\u00e9 denn\u00ed cvi\u010den\u00ed, zkuste si uv\u011bdomit sv\u00e9 dosavadn\u00ed \u0161patn\u00e9 pohybov\u00e9 n\u00e1vyky a c\u00edlen\u011b je zm\u011bnit. Pokud m\u00e1te sedav\u00e9 zam\u011bstn\u00e1n\u00ed, podle mo\u017enost\u00ed se projd\u011bte i v pr\u00e1ci a zm\u011b\u0148te polohu t\u011bla. Sed\u00edte spr\u00e1vn\u011b a m\u00e1te vyhovuj\u00edc\u00ed \u017eidli, p\u0159izp\u016fsobenou pr\u00e1v\u011b v\u00e1m? A hlavn\u011b \u2013 um\u00edte spr\u00e1vn\u011b st\u00e1t, tedy zat\u011b\u017eujete rovnom\u011brn\u011b ob\u011b nohy? Kdy\u017e mus\u00edte st\u00e1t ve front\u011b, pak se pohupujte z paty na \u0161pi\u010dku nohy a naopak, tak si nav\u00edc i rozproud\u00edte krev v obou doln\u00edch kon\u010detin\u00e1ch.
P\u0159i krut\u00fdch bolestech zad neodkl\u00e1dejte n\u00e1v\u0161t\u011bvu odborn\u00e9ho l\u00e9ka\u0159e, nechcete p\u0159ece, aby va\u0161e dlouhodob\u011b zanedb\u00e1van\u00e9 probl\u00e9my se z\u00e1dy bylo nutn\u00e9 \u0159e\u0161it operac\u00ed. 
A pamatujme, \u017ee prevence dok\u00e1\u017ee z\u00e1zraky!<\/p>\n\n\n\n

                                                                       MUDr. Jan Mikl\u00e1nek<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Bolesti hlavy, kr\u010dn\u00ed p\u00e1te\u0159e a zad zn\u00e1 bohu\u017eel v\u011bt\u0161ina z\u00a0n\u00e1s tak\u0159ka d\u016fv\u011brn\u011b. P\u0159\u00ed\u010diny t\u011bchto probl\u00e9m\u016f mohou b\u00fdt r\u016fzn\u00e9, ale jedn\u00edm z\u00a0hlavn\u00edch d\u016fvod\u016f b\u00fdv\u00e1 n\u00e1\u0161 sou\u010dasn\u00fd usp\u011bchan\u00fd a nep\u0159\u00edli\u0161 zdrav\u00fd \u017eivotn\u00ed styl. Nad bolestmi hlavy a zad se v\u00a0n\u00e1sleduj\u00edc\u00edm \u010dl\u00e1nku zam\u00fd\u0161l\u00ed prim\u00e1\u0159 MUDr. Jan Mil\u00e1nek a nab\u00edz\u00ed i n\u011bkter\u00e9 praktick\u00e9 rady pro zlep\u0161en\u00ed stavu.                                       Jak na bolesti hlavy a kr\u010dn\u00ed p\u00e1te\u0159e? Nejprve se budeme zab\u00fdvat bolestmi hlavy \u010di kr\u010dn\u00ed p\u00e1te\u0159e, kter\u00e9 n\u00e1s sice dok\u00e1\u017eou   p\u011bkn\u011b potr\u00e1pit, ale v\u011bt\u0161inou kv\u016fli nim hned l\u00e9ka\u0159e nevyhled\u00e1v\u00e1me a douf\u00e1me, \u017ee to \u201en\u011bjak samo p\u0159ejde\u2026\u201c Co m\u016f\u017eeme v takov\u00e9m p\u0159\u00edpad\u011b ud\u011blat pro prevenci a jak si pomoci vlastn\u00edmi prost\u0159edky?   Pozor na c\u00e9vy!Nejprve si ov\u011b\u0159te, jestli m\u00e1te v po\u0159\u00e1dku c\u00e9vy, civiliza\u010dn\u00ed choroby toti\u017e velice \u201eoml\u00e1dly\u201c a v sou\u010dasnosti se nap\u0159\u00edklad i osteopor\u00f3za vyskytuje u\u017e u \u010dty\u0159ic\u00e1tn\u00edk\u016f. Nab\u00edz\u00edm p\u00e1r zcela jednoduch\u00fdch, ale \u00fa\u010dinn\u00fdch cvik\u016f (ostatn\u011b plat\u00ed, \u017ee genialita tkv\u00ed v jednoduchosti), kter\u00e9 m\u016f\u017ee cvi\u010dit ka\u017ed\u00fd bez ohledu na v\u011bk.Nejprve za\u010dn\u011bte opatrn\u011b ot\u00e1\u010det hlavu doleva-doprava-doleva, p\u0159i\u010dem\u017e ramena, krk a z\u00e1da jsou v klidu, lopatky jsou u sebe, hlava rovn\u011b, jakoby jste byli \u201ev pozoru\u201c. Sly\u0161\u00edte prask\u00e1n\u00ed \u010di \u201echrast\u011bn\u00ed\u201c v krku? Pokud ano, pak v\u011bzte, \u017ee pokud zat\u00edm bolestmi netrp\u00edte, za p\u00e1r let se bohu\u017eel t\u00e9m\u011b\u0159 jist\u011b objev\u00ed. Budete m\u00edt sta\u017een\u00fd krk i svaly, d\u016fsledkem je pak migr\u00e9na, vysok\u00fd krevn\u00ed tlak, bolesti hrudn\u00edku a zad. Zm\u00edn\u011bn\u00e9 \u201echrast\u011bn\u00ed\u201c nebo jin\u00e9 podobn\u00e9 zvuky jsou dokladem toho, \u017ee se v kostech za\u010d\u00ednaj\u00ed ukl\u00e1dat soli, mezikloubn\u00ed maz je doslova vysu\u0161en\u00fd, c\u00e9vy jsou zanesen\u00e9 toxiny a za\u010d\u00ednaj\u00ed se v nich ukl\u00e1dat tak\u00e9 soli a cholesterol. C\u00e9vy a kosti za\u010dnou v\u00e1penat\u011bt ukl\u00e1d\u00e1n\u00edm v\u00e1pn\u00edku do cholesterolov\u00fdch pl\u00e1t\u016f \u2013 tedy za\u010dnou doslova kamen\u011bt. Zpo\u010d\u00e1tku neuc\u00edt\u00edte nic, ale za 20-30 let se \u010dlov\u011bk m\u016f\u017ee st\u00e1t absolutn\u011b sklerotick\u00fdm a nav\u00edc i nehybn\u00fdm. Opravdu nechci nikoho d\u011bsit chmurnou p\u0159edpov\u011bd\u00ed budouc\u00edho stavu, jen upozor\u0148uji, \u017ee nejlep\u0161\u00ed l\u00e9\u010dbou je \u2013 prevence!A s prevenc\u00ed civiliza\u010dn\u00edch chorob je dobr\u00e9 za\u010d\u00edt co nejd\u0159\u00edve. Zacvi\u010dte si!N\u00e1sleduj\u00edc\u00ed jednoduch\u00e9 cviky v\u00e1m napomohou nejenom prokrvit hlavu, ale i uvolnit sta\u017een\u00e9 a zkracuj\u00edc\u00ed se trap\u00e9zov\u00e9 svaly a dal\u0161\u00ed svaly v oblasti kr\u010dn\u00ed p\u00e1te\u0159e. Pot\u0159ebujeme to, proto\u017ee v\u011bt\u0161inu \u010dasu \u017eijeme s hlavou v p\u0159edklonu. 1. Ot\u00e1\u010dejte hlavou doprava-doleva ka\u017ed\u00fd den minim\u00e1ln\u011b 20-30kr\u00e1t. Opakujte tento cvik nikoliv pouze m\u011bs\u00edc, ale po cel\u00fd \u017eivot. Plat\u00ed, \u017ee co se h\u00fdbe, to \u017eije! 2. \u201ePi\u0161te\u201c hlavou abecedu. Tento cvik d\u011blejte pomalu, zejm\u00e9na to plat\u00ed pro star\u0161\u00ed lidi, aby si neubl\u00ed\u017eili, proto\u017ee maj\u00ed sta\u017een\u00fd krk a ramena. U\u017e v polovin\u011b abecedy se v\u00e1m ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f od bolesti hlavy a kr\u010dn\u00ed p\u00e1te\u0159e ulev\u00ed, ale abecedu dokon\u010dete. M\u016f\u017eete prov\u00e1d\u011bt i 2x denn\u011b. 3. Opatrn\u011b tahejte sami sebe za vlasy, napom\u00e1h\u00e1 to p\u0159\u00edlivu krve do hlavy a z\u00e1sobuje mozek a ko\u0159\u00ednky vlas\u016f \u017eivinami a kysl\u00edkem. V letn\u00edch m\u011bs\u00edc\u00edch si m\u016f\u017eeme om\u00fdvat k\u0161tici n\u00e1levem z \u010derstv\u00fdch spa\u0159en\u00fdm p\u00e1liv\u00fdch nat\u00ed kop\u0159iv. (Pozor na o\u010di, tato p\u00e1liv\u00e1 voda se do nich nesm\u00ed dostat!) Nav\u00edc to pom\u00e1h\u00e1 k bujn\u00e9mu r\u016fstu vlas\u016f, pokud jsou ve vlasov\u00e9 poko\u017ece je\u0161t\u011b vlasov\u00e9 cibulky. 4. Prsty hla\u010fte a mas\u00edrujte poko\u017eku hlavy na sp\u00e1nc\u00edch, na u\u0161n\u00edch boltc\u00edch a lal\u016f\u010dc\u00edch, za u\u0161ima, d\u00e1le mas\u00edrujte svaly krku pod z\u00e1tylkem a op\u011bt za u\u0161ima, proto\u017ee tam vch\u00e1zej\u00ed c\u00e9vy do mozku. (Doc\u00edl\u00edte t\u00edm i zlep\u0161en\u00ed pam\u011bti, pokud toto cvi\u010den\u00ed budete prov\u00e1d\u011bt alespo\u0148 3x denn\u011b po dobu n\u011bkolika let.) 5. Cvi\u010dte cvik \u201eDr\u00e1kula\u201c. Rozpa\u017ete ob\u011b horn\u00ed kon\u010detiny tak, abyste s hlavou v sed\u011b na \u017eidli vytv\u00e1\u0159eli podobu k\u0159\u00ed\u017ee, rozt\u00e1hn\u011bte maxim\u00e1ln\u011b prsty obou rukou od sebe, vyt\u0159e\u0161t\u011bte ob\u011b o\u010di, otev\u0159ete naplno \u00fasta a vypl\u00e1zn\u011bte jazyk. Oba ramenn\u00ed klouby p\u0159i v\u00fddechu sm\u011b\u0159ujte sm\u011brem dozadu, v\u017edy p\u0159id\u00e1vejte dal\u0161\u00ed pohyb dozadu obou horn\u00edch kon\u010detin, a to pouze p\u0159i v\u00fddechu! Cvi\u010dte i n\u011bkolikr\u00e1te denn\u011b podle pot\u0159eby. Kdy\u017e tento cvik spr\u00e1vn\u011b prov\u00e1d\u00edte, m\u00e1te pocit, \u017ee v\u00e1m n\u011bkdo doslova tla\u010d\u00ed kolenem mezi lopatky, a \u010dasto to ve v\u00e1s doslova k\u0159upne \u010di zachrast\u00ed, a to je dob\u0159e! Rovn\u00e1te si takto ohnut\u00e9 obratle na sv\u00e1 p\u016fvodn\u00ed m\u00edsta, co\u017e zabra\u0148uje i bolestem hlavy, zejm\u00e9na u lid\u00ed, kte\u0159\u00ed sed\u00ed a pracuj\u00ed s hlavou ohnutou p\u0159ev\u00e1\u017en\u011b v p\u0159edklonu.Tyto cviky m\u016f\u017eete prov\u00e1d\u011bt i v zam\u011bstn\u00e1n\u00ed b\u011bhem pracovn\u00ed doby, str\u00e1v\u00edte tak sice p\u00e1r minut, ale v\u00fdsledkem bude zlep\u0161en\u00ed va\u0161eho celodenn\u00edho pracovn\u00edho v\u00fdkonu. Pokud budete tyto cviky cvi\u010dit (i mimo zam\u011bstn\u00e1n\u00ed) p\u0159ibli\u017en\u011b 20-30 minut denn\u011b, ud\u011bl\u00e1te maximum pro oml\u00e1dnut\u00ed c\u00e9v, mozku i psychiky a zpomal\u00edte p\u0159irozen\u00fd proces st\u00e1rnut\u00ed, dokonce se v\u00e1m zlep\u0161\u00ed pam\u011b\u0165 a psychick\u00e1 kondice.P\u0159eju hodn\u011b zdaru p\u0159i cvi\u010den\u00ed! Ach, ta z\u00e1da\u2026 Na bolesti zad si st\u011b\u017euje t\u00e9m\u011b\u0159 90 % lid\u00ed a \u010dlov\u011bk, kter\u00e9ho se tento probl\u00e9m net\u00fdk\u00e1, je sp\u00ed\u0161e v\u00fdjimkou. Pokud v\u00e1s bolesti zad tr\u00e1p\u00ed dlouhodob\u011b a opakovan\u011b, neodkl\u00e1dejte n\u00e1v\u0161t\u011bvu nejbli\u017e\u0161\u00edho rehabilita\u010dn\u00edho odd\u011blen\u00ed, kde v\u00e1s l\u00e9ka\u0159 vy\u0161et\u0159\u00ed, zjist\u00ed p\u0159\u00ed\u010dinu bolest\u00ed a p\u0159edep\u00ed\u0161e \u00fa\u010dinnou fyzik\u00e1ln\u00ed l\u00e9\u010dbu, p\u0159\u00edpadn\u011b provede i speci\u00e1ln\u00ed mobilizace a manipulace p\u00e1te\u0159e. V\u011bt\u0161inou se \u010dlov\u011bku po takov\u00e9mto c\u00edlen\u00e9m l\u00e9\u010debn\u00e9m z\u00e1kroku ihned ulev\u00ed, i kdy\u017e m\u00edrn\u011bj\u0161\u00ed pot\u00ed\u017ee mohou n\u011bjak\u00fd \u010das p\u0159etrv\u00e1vat, proto\u017ee tk\u00e1\u0148 v m\u00edst\u011b bolesti mohla b\u00fdt pohmo\u017ed\u011bna, zm\u011bn\u011bn\u00e1 n\u00e1sledn\u00fdm obrann\u00fdm otokem \u010di jin\u00fdmi a\u017e z\u00e1n\u011btliv\u00fdmi zm\u011bnami.Asi 5 % probl\u00e9m\u016f  s p\u00e1te\u0159\u00ed b\u00fdv\u00e1 zp\u016fsobeno posunem  neboli v\u00fdh\u0159ezem meziobratlov\u00e9 plot\u00e9nky, u star\u0161\u00edch lid\u00ed b\u00fdvaj\u00ed asi z 50 % p\u0159\u00ed\u010dinou probl\u00e9m\u016f zkostnat\u011bl\u00e9 v\u00fdr\u016fstky na t\u011blech obratl\u016f, kter\u00e9 dok\u00e1\u017e\u00ed p\u0159i ur\u010dit\u00e9m pohybu p\u00e1te\u0159e nep\u0159\u00edjemn\u011b tla\u010dit do nervov\u00fdch ko\u0159en\u016f vych\u00e1zej\u00edc\u00edch z m\u00edchy, a to je  velmi bolestiv\u00e9. Ostatn\u00ed bolesti p\u00e1te\u0159e mohou b\u00fdt d\u016fsledkem dlouhodob\u00fdch \u0161patn\u00fdch n\u00e1vyk\u016f, nevhodn\u00e9ho navykl\u00e9ho zp\u016fsobu sezen\u00ed,  p\u0159\u00ed\u010dinou b\u00fdv\u00e1 i stres a p\u0159edev\u0161\u00edm ochabov\u00e1n\u00ed a zkracov\u00e1n\u00ed p\u00e1te\u0159n\u00edho svalstva. Bolesti v z\u00e1dech jsou l\u00e9\u010debn\u011b a \u0159e\u0161iteln\u00e9, ale d\u016fle\u017eit\u00e9 je za\u010d\u00edt s \u0159e\u0161en\u00edm v\u010das. Dal\u0161\u00ed p\u0159\u00ed\u010dinyKrom\u011b zm\u00edn\u011bn\u00fdch p\u0159\u00ed\u010din bolest\u00ed v z\u00e1dech se mohou vyskytovat i mnoh\u00e9 dal\u0161\u00ed, nap\u0159. ploch\u00e9 nohy, klad\u00edvkovit\u00e9 prsty, vbo\u010den\u00e9 palce, ku\u0159\u00ed oka, zkr\u00e1cen\u00e9 stehenn\u00ed svaly a ohyba\u010de nohou, d\u00e1le ochabl\u00e9 b\u0159i\u0161n\u00ed svaly, ztuhl\u00e9 ky\u010deln\u00ed klouby, bolav\u00e1 kolena a hlezna, ch\u00e1tr\u00e1n\u00ed kostern\u00edho apar\u00e1tu a osteopor\u00f3za, jej\u00edm\u017e d\u016fsledkem m\u016f\u017ee b\u00fdt i snadn\u00fd vznik zlomenin p\u0159edev\u0161\u00edm v oblasti kr\u010dku stehenn\u00ed kosti (zejm\u00e9na u star\u00fdch lid\u00ed).Podle odborn\u00edk\u016f bolesti v oblasti kr\u010dn\u00ed p\u00e1te\u0159e a\u017e v 90 % zp\u016fsobuje pro\u017e\u00edvan\u00fd stres. Stres m\u016f\u017ee b\u00fdt psychick\u00fd, chladov\u00fd, ale i vznik\u00e1 i p\u0159et\u011b\u017eov\u00e1n\u00edm kr\u010dn\u00ed p\u00e1te\u0159e, nap\u0159. kdy\u017e mal\u00e9 d\u011bti nos\u00ed do \u0161koly t\u011b\u017ek\u00e9 ta\u0161ky s u\u010debnicemi a zat\u011b\u017euj\u00ed tak jen jedno rameno.  N\u00e1prava stavuCo m\u016f\u017eeme ud\u011blat pro to, abychom sv\u00fdm z\u00e1d\u016fm a kr\u010dn\u00ed p\u00e1te\u0159i ulevili? Nenosit jednostrann\u011b t\u011b\u017ek\u00e1 b\u0159emena a d\u00e1t  si n\u00e1kup rad\u011bji do batohu, rozlo\u017een\u00e1 v\u00e1ha je pro na\u0161e z\u00e1da mnohem p\u0159\u00edzniv\u011bj\u0161\u00ed. Nav\u0161tivme pedik\u00faru a v\u011bnujme pozornost prst\u016fm na nohou, s l\u00e9ka\u0159em \u2013 ortop\u00e9dem vy\u0159e\u0161me plochou nohu speci\u00e1ln\u00ed vlo\u017ekami do bot.Nau\u010dme se d\u00fdchat spr\u00e1vn\u011b, tedy hluboce do b\u0159icha. Hlubok\u00fd vdech a v\u00fddech n\u00e1m d\u016fkladn\u011b promas\u00edruje nejen za\u017e\u00edvac\u00ed org\u00e1ny, ale i celou p\u00e1te\u0159! Zkuste si uv\u011bdomit zdvih\u00e1n\u00ed a kles\u00e1n\u00ed oblasti b\u0159icha p\u0159i ka\u017ed\u00e9m vdechu a v\u00fddechu.Z\u00e1dov\u00e9 svaly b\u00fdvaj\u00ed v\u011bt\u0161inou p\u0159et\u00ed\u017eeny, a tak je dobr\u00e9 je uvolnit, prot\u00e1hnout, sna\u017eit se udr\u017eovat vzp\u0159\u00edmenou pozici, a to i v sed\u011b, t\u0159eba i doma u televizoru! Dejte si televizor do v\u00fd\u0161ky alespo\u0148 150 cm a budete se na obrazovku d\u00edvat s hlavou vzp\u0159\u00edmenou. Kdy\u017e se denn\u011b projdete venku a prod\u00fdch\u00e1te se, okysli\u010d\u00edte si mozek a podpo\u0159\u00edte l\u00e1tkovou v\u00fdm\u011bnu i v oblastech bolav\u00fdch sval\u016f kolem p\u00e1te\u0159e. Hlubok\u00e9 prod\u00fdch\u00e1v\u00e1n\u00ed napom\u00e1h\u00e1 tak\u00e9 zabr\u00e1nit no\u010dn\u00edm k\u0159e\u010d\u00edm, kter\u00e9 se mohou vyskytnout jak v oblasti bolav\u00fdch sval\u016f p\u00e1te\u0159e, tak i v oblasti l\u00fdtek nohou. Jak na prevenci?P\u0159i n\u00e1hl\u00e9m vzniku bolest\u00ed v z\u00e1dech je vhodn\u00e9 aplikovat na m\u00edsto bolesti teplo a naj\u00edt tzv. \u00falevovou polohu, abychom bolest zbyte\u010dn\u011b nevyprovokov\u00e1vali. Doporu\u010duji co nejd\u0159\u00edve  vyhledat odborn\u00e9ho l\u00e9ka\u0159e a nespol\u00e9hat na to, \u017ee se to \u201en\u011bjak samo uvoln\u00ed\u201c a bolest sama p\u0159ejde. Najd\u011bte si \u010das na pravideln\u00e9 denn\u00ed cvi\u010den\u00ed, zkuste si uv\u011bdomit sv\u00e9 dosavadn\u00ed \u0161patn\u00e9 pohybov\u00e9 n\u00e1vyky a c\u00edlen\u011b je zm\u011bnit. Pokud m\u00e1te sedav\u00e9 zam\u011bstn\u00e1n\u00ed, podle mo\u017enost\u00ed se projd\u011bte i v pr\u00e1ci a zm\u011b\u0148te polohu t\u011bla. Sed\u00edte spr\u00e1vn\u011b a m\u00e1te vyhovuj\u00edc\u00ed \u017eidli, p\u0159izp\u016fsobenou pr\u00e1v\u011b v\u00e1m? A hlavn\u011b \u2013 um\u00edte spr\u00e1vn\u011b st\u00e1t, tedy zat\u011b\u017eujete rovnom\u011brn\u011b ob\u011b nohy? Kdy\u017e mus\u00edte st\u00e1t ve front\u011b, pak se pohupujte z paty na \u0161pi\u010dku nohy a naopak, tak si nav\u00edc i rozproud\u00edte krev v obou doln\u00edch kon\u010detin\u00e1ch.P\u0159i krut\u00fdch bolestech zad neodkl\u00e1dejte n\u00e1v\u0161t\u011bvu odborn\u00e9ho l\u00e9ka\u0159e, nechcete p\u0159ece, aby va\u0161e dlouhodob\u011b zanedb\u00e1van\u00e9 probl\u00e9my se z\u00e1dy bylo nutn\u00e9 \u0159e\u0161it operac\u00ed. A pamatujme, \u017ee prevence dok\u00e1\u017ee z\u00e1zraky!                                                                        MUDr. Jan Mikl\u00e1nek<\/p>\n","protected":false},"author":3,"featured_media":7853,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[134,1],"tags":[],"class_list":["post-7844","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ctenarska-sekce","category-medunka"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/7844","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/comments?post=7844"}],"version-history":[{"count":5,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/7844\/revisions"}],"predecessor-version":[{"id":7855,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/7844\/revisions\/7855"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media\/7853"}],"wp:attachment":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media?parent=7844"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/categories?post=7844"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/tags?post=7844"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}