{"id":30994,"date":"2018-10-25T17:17:16","date_gmt":"2018-10-25T15:17:16","guid":{"rendered":"http:\/\/www.invarena.cz\/?p=30994"},"modified":"2018-10-25T17:17:16","modified_gmt":"2018-10-25T15:17:16","slug":"fyzioporadna-idealni-polohy-pro-zdravy-spanek","status":"publish","type":"post","link":"https:\/\/www.invarena.cz\/?p=30994","title":{"rendered":"FYZIOporadna: ide\u00e1ln\u00ed polohy pro zdrav\u00fd sp\u00e1nek"},"content":{"rendered":"

V posteli \u010dlov\u011bk tr\u00e1v\u00ed dv\u011b p\u011btiny sv\u00e9ho \u017eivota. Vst\u00e1v\u00e1-li unaven\u00fd a rozl\u00e1man\u00fd den co den, je to nejen nep\u0159\u00edjemn\u00e9, ale i zdrav\u00ed \u0161kodliv\u00e9. Jak\u00e1 poloha je pro sp\u00e1nek ide\u00e1ln\u00ed, aby si p\u00e1te\u0159, svaly a klouby maxim\u00e1ln\u011b odpo\u010dinuly?<\/strong>
\n
\n\u201eNejm\u00e9n\u011b vhodnou je pozice v klub\u00ed\u010dku. Cel\u00fd den se hrb\u00edme u stolu v kancel\u00e1\u0159i, za volantem, ve\u010der sed\u00edme zkroucen\u00ed na gau\u010di a ve sp\u00e1nku nezdrav\u00e9 ohnut\u00ed p\u00e1te\u0159e pokra\u010duje sto\u010den\u00edm do klub\u00ed\u010dka. Bez kompenzace prota\u017een\u00ed z\u016fst\u00e1vaj\u00ed tak\u00e9 vazy a svaly na p\u0159edn\u00ed stran\u011b trupu a p\u00e1te\u0159e. \u010clov\u011bk h\u016f\u0159 d\u00fdch\u00e1 a cel\u00fd jeho neurologick\u00fd syst\u00e9m z\u016fst\u00e1v\u00e1 v m\u00edrn\u00e9m nap\u011bt\u00ed,\u201c uvedla Iva B\u00edlkov\u00e1, hlavn\u00ed fyzioterapeutka FYZIOkliniky.<\/p>\n

Zdrav\u00fdm z\u00e1d\u016fm by podle fyzioterapeutky nem\u011bla vadit \u017e\u00e1dn\u00e1 pozice, st\u0159\u00edd\u00e1n\u00ed lehu na z\u00e1dech, boc\u00edch i na b\u0159i\u0161e je naopak \u017e\u00e1douc\u00ed pro odleh\u010den\u00ed ramen\u016fm, ky\u010dl\u00edm a p\u00e1nvi. Pokud v\u0161ak \u010dlov\u011bka p\u0159es den tr\u00e1p\u00ed bolesti zad, m\u011bl by volit takov\u00e9 polohy, aby se jeho probl\u00e9my d\u00e1le neprohlubovaly.<\/p>\n

Nejlep\u0161\u00ed je nap\u0159\u00edmen\u00e1 poloha vle\u017ee na z\u00e1dech, ta spole\u010dn\u011b s kvalitn\u00ed matrac\u00ed podporuje zdrav\u00e9 narovn\u00e1n\u00ed p\u00e1te\u0159e.<\/p>\n

\u201eChybou je ale vysok\u00fd pol\u0161t\u00e1\u0159, kter\u00fd p\u0159edsunuje hlavu a p\u0159\u00edli\u0161 oh\u00fdb\u00e1 kr\u010dn\u00ed p\u00e1te\u0159 do p\u0159edklonu. N\u011bkdo si k velk\u00e9mu pol\u0161t\u00e1\u0159i pod hlavou je\u0161t\u011b p\u0159id\u00e1 men\u0161\u00ed pol\u0161t\u00e1\u0159 pod \u0161\u00edji, tato kombinace p\u0159edsunuje hlavu a kr\u010dn\u00ed p\u00e1te\u0159 podobn\u011b, jako kdy\u017e sed\u00edme u po\u010d\u00edta\u010de vyhrben\u00ed. Hrudn\u00ed p\u00e1te\u0159i proto nejv\u00edc prosp\u011bjeme sp\u00e1nkem s velmi n\u00edzk\u00fdm pol\u0161t\u00e1\u0159em nebo bez n\u011bj. Takto otev\u0159en\u00e1 pozice n\u00e1m usnad\u0148uje d\u00fdch\u00e1n\u00ed a l\u00e9pe si odpo\u010dineme,\u201c doporu\u010dila Iva B\u00edlkov\u00e1. \u201ePro n\u011bkoho, kdo m\u00e1 ji\u017e velmi fixovan\u00fd p\u0159edsun hlavy a zakulacen\u00e1 z\u00e1da, je naopak vle\u017ee men\u0161\u00ed podlo\u017een\u00ed hlavy n\u00edzk\u00fdm pol\u0161t\u00e1\u0159em \u017e\u00e1douc\u00ed. Bez podlo\u017een\u00ed by m\u011bl nepohodln\u011b zaklon\u011bnou hlavu. N\u011bkomu vyhovuje anatomick\u00fd pol\u0161t\u00e1\u0159 ve tvaru dvou vlnovek, n\u011bkomu jen n\u00edzk\u00fd oby\u010dejn\u00fd mal\u00fd pol\u0161t\u00e1\u0159ek,\u201c doplnila fyzioterapeutka.<\/p>\n

Proti bolestem bedern\u00ed p\u00e1te\u0159e b\u011bhem dne prosp\u00edv\u00e1 sp\u00e1nek na b\u0159i\u0161e, p\u0159i kter\u00e9m doch\u00e1z\u00ed k vyrovn\u00e1n\u00ed tlak\u016f v meziobratlov\u00fdch plot\u00e9nk\u00e1ch p\u00e1te\u0159e. \u201eJe-li bolest v bedrech natolik siln\u00e1, \u017ee \u010dlov\u011bka bud\u00ed i v noci, m\u016f\u017ee si ulevit bedern\u00edm p\u00e1sem, kter\u00fd snadno simuluje i sto\u010den\u00e1 mikina nebo deka uv\u00e1zan\u00e1 kolem beder a kter\u00fd zachov\u00e1v\u00e1 nap\u0159\u00edmen\u00ed p\u00e1te\u0159e v bedrech i p\u0159i lehu na boku nebo na z\u00e1dech. Obzvl\u00e1\u0161\u0165 pozice na z\u00e1dech bez podlo\u017een\u00ed je pro bolestivou bedern\u00ed p\u00e1te\u0159 nevhodn\u00e1. Doch\u00e1z\u00ed tak k otev\u00edr\u00e1n\u00ed prostoru mezi obratli na zadn\u00ed stran\u011b zad, zat\u00edmco v b\u0159i\u0161n\u00ed stran\u011b se obratle p\u0159ibli\u017euj\u00ed. T\u00edm sp\u00ed\u0161, m\u00e1me-li m\u011bkkou matraci,\u201c poradila Iva B\u00edlkov\u00e1.<\/p>\n

Matrace pro zdrav\u00fd sp\u00e1nek by m\u011bla b\u00fdt co nejtvrd\u0161\u00ed. Na tvrd\u00e9 podlo\u017ece m\u00e1 t\u011blo spr\u00e1vnou podporu a p\u00e1te\u0159 le\u017e\u00ed v rovin\u011b. Naopak na m\u011bkk\u00e9 matraci hroz\u00ed propadnut\u00ed t\u011b\u017e\u0161\u00edch \u010d\u00e1st\u00ed t\u011bla, jako je p\u00e1nev, oblast b\u0159icha nebo hrudn\u00edku, a t\u00edm nespr\u00e1vn\u00e9 zak\u0159iven\u00ed p\u00e1te\u0159e.<\/p>\n

Leh na b\u0159i\u0161e a s vysok\u00fdm pol\u0161t\u00e1\u0159em je v\u0161ak nevhodn\u00fd za jak\u00fdchkoli okolnost\u00ed, zvl\u00e1\u0161\u0165 p\u0159i bolestech kr\u010dn\u00ed p\u00e1te\u0159e. \u201ePokud budete m\u00edt pod hlavou pol\u0161t\u00e1\u0159 a z\u00e1rove\u0148 sp\u00e1t na b\u0159i\u0161e, kr\u010dn\u00ed p\u00e1te\u0159 se dostane do nep\u0159irozen\u00e9ho vyto\u010den\u00ed v kr\u010dn\u00edch obratl\u00edch a sou\u010dasn\u00e9ho z\u00e1klonu hlavy. \u0160\u00edjov\u00e9 svaly a hlubok\u00e9 svaly budou ve velk\u00e9m nap\u011bt\u00ed a celkov\u011b si tak neodpo\u010dinete. M\u016f\u017ee doj\u00edt ke z\u00fa\u017een\u00ed pr\u016fchodu c\u00e9v, kter\u00e9 proch\u00e1z\u00ed skrz p\u0159\u00ed\u010dn\u00e9 v\u00fdb\u011b\u017eky kr\u010dn\u00edch obratl\u016f do mozku a r\u00e1no se projev\u00ed bolest\u00ed hlavy a \u00fanavou. Mnohem vhodn\u011bj\u0161\u00ed je pol\u0161t\u00e1\u0159 vlo\u017eit pod polovinu hrudn\u00edku a rameno, kam m\u00e1te oto\u010den\u00fd obli\u010dej. T\u00edm budete m\u00edt odleh\u010denou bedern\u00ed i kr\u010dn\u00ed p\u00e1te\u0159. Dobrou variantou je i skr\u010den\u00ed nohy na stran\u011b obli\u010deje jako \u201ast\u0159\u00edlej\u00edc\u00ed biatlonista\u2018,\u201c pouk\u00e1zala Iva B\u00edlkov\u00e1.<\/p>\n

Tiskov\u00e1 zpr\u00e1va<\/p>\n","protected":false},"excerpt":{"rendered":"

V posteli \u010dlov\u011bk tr\u00e1v\u00ed dv\u011b p\u011btiny sv\u00e9ho \u017eivota. Vst\u00e1v\u00e1-li unaven\u00fd a rozl\u00e1man\u00fd den co den, je to nejen nep\u0159\u00edjemn\u00e9, ale i zdrav\u00ed \u0161kodliv\u00e9. Jak\u00e1 poloha […]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":15254,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11,9],"tags":[],"class_list":["post-30994","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi","category-zpravy"],"_links":{"self":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/30994","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=30994"}],"version-history":[{"count":0,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/30994\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/media\/15254"}],"wp:attachment":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=30994"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=30994"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=30994"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}