Tento n\u00e1vod funguje prakticky pre ka\u017ed\u00fa nastavite\u013en\u00fa stoli\u010dku. Po\u010fme na to poriadne, pekne od z\u00e1kladov.<\/p>\n
Sk\u00f4r ne\u017e za\u010dne\u0161: Dve veci, ktor\u00e9 bude\u0161 potrebova\u0165<\/h2>\n
Ne\u017e na stoli\u010dke \u010doko\u013evek pohne\u0161, priprav si toto:<\/p>\n
- \n
- Svoje be\u017en\u00e9 pracovn\u00e9 top\u00e1nky<\/strong> (alebo bos\u00e9 nohy, ak takto norm\u00e1lne pracuje\u0161). V\u00fd\u0161ka podr\u00e1\u017eky ovplyv\u0148uje \u00faplne v\u0161etko.<\/li>\n
- St\u00f4l a monitor v ich fin\u00e1lnej poz\u00edcii.<\/strong> Nastavenie stoli\u010dky sa rob\u00ed vzh\u013eadom na tvoje pracovn\u00e9 miesto \u2014 nem\u00e1 zmysel ladi\u0165 ju osamote.<\/li>\n<\/ol>\n
Sadni si na stoli\u010dku \u00faplne prirodzene. Zatia\u013e sa nesna\u017e \u201esedie\u0165 vzpriamene\u201c \u2014 len sa pohodlne usa\u010f. A teraz to za\u010dneme ladi\u0165, krok za krokom.<\/p>\n
![\"\"](\"https:\/\/paradox24.com\/wp-content\/uploads\/2026\/03\/01-copia-1-1024x729.png\")
<\/h2>\nKrok 1: V\u00fd\u0161ka sedu \u2014 z\u00e1klad v\u0161etk\u00e9ho<\/h2>\n
Pr\u00e1ve tu rob\u00ed v\u00e4\u010d\u0161ina \u013eud\u00ed chybu, a pritom je to t\u00e1 najd\u00f4le\u017eitej\u0161ia \u00faprava.<\/p>\n
Ako to nastavi\u0165<\/h3>\n
- \n
- Postav sa pred stoli\u010dku. Horn\u00e1 hrana sed\u00e1ka by mala by\u0165 tesne pod tvojou jab\u013a\u010dkom (pod kolennou \u010dia\u0161kou).<\/li>\n
- Sadni si. Chodidl\u00e1 by ti mali celou plochou spo\u010d\u00edva\u0165 na zemi<\/strong>.<\/li>\n
- Stehn\u00e1 by mali by\u0165 pribli\u017ene rovnobe\u017en\u00e9 s podlahou, pr\u00edpadne mierne sklonen\u00e9 nadol (kolen\u00e1 vo v\u00fd\u0161ke bokov alebo tesne pod \u0148ou).<\/li>\n
- Medzi zadnou stranou kolien a prednou hranou sed\u00e1ka by mal osta\u0165 priestor asi na 2 \u2013 3 prsty<\/strong>.<\/li>\n<\/ul>\n
\u010co na to hovor\u00ed veda<\/h3>\n
V\u00fdskum z programu DEA 3250 na Cornellovej univerzite<\/a> uv\u00e1dza, \u017ee tradi\u010dn\u00e1 pou\u010dka odpor\u00fa\u010da 90-stup\u0148ov\u00fd uhol v kolene ako prevenciu opuchov n\u00f4h \u2014 len\u017ee pribli\u017ene 75 % opuchov v skuto\u010dnosti sp\u00f4sobuje n\u00edzka aktivita svalov v noh\u00e1ch, nie samotn\u00fd uhol. K\u013e\u00fa\u010dov\u00e9 je ma\u0165 chodidl\u00e1 pevne na zemi, aby sa nohy mohli prirodzene preklada\u0165 a h\u00fdba\u0165.<\/p>\n
Be\u017en\u00e9 chyby<\/h3>\n
- \n
- Sed pr\u00edli\u0161 vysoko:<\/strong> Nohy ti visia alebo sa opieraj\u00fa len o \u0161pi\u010dky. To ti podrez\u00e1va krvn\u00fd obeh za stehnami a vytv\u00e1ra tlakov\u00e9 body. Ak je st\u00f4l pr\u00edli\u0161 vysoko a n\u00fati \u0165a sedie\u0165 takto, rad\u0161ej si zo\u017ee\u0148 podno\u017eku, ne\u017e by si obetoval spr\u00e1vnu v\u00fd\u0161ku sedu.<\/li>\n
- Sed pr\u00edli\u0161 n\u00edzko:<\/strong> Kolen\u00e1 ti vyt\u0155\u010daj\u00fa nad boky. To ti zagu\u013eacuje driekov\u00fa \u010das\u0165 chrbta a za\u0165a\u017euje bedrov\u00fa chrbticu. Do druhej hodiny to spo\u013eahlivo uc\u00edti\u0161.<\/li>\n<\/ul>\n
Profitip:<\/strong> Ak m\u00e1\u0161 v\u00fd\u0161kovo nastavite\u013en\u00fd st\u00f4l (alebo o \u0148om uva\u017euje\u0161), najprv nastav stoli\u010dku a a\u017e potom prisp\u00f4sob st\u00f4l. V\u00fd\u0161ku stoli\u010dky m\u00e1 diktova\u0165 tvoje telo, nie n\u00e1bytok.<\/p>\n
![\"\"](\"https:\/\/paradox24.com\/wp-content\/uploads\/2026\/03\/241229_1x1_Ultimate_space-force_model_M_01-1-1024x729.png\")
<\/h2>\nKrok 2: H\u013abka sedu \u2014 zabudnut\u00e1 \u00faprava<\/h2>\n
Mnoh\u00e9 stoli\u010dky maj\u00fa posuvn\u00fd sed\u00e1k. Ak ho m\u00e1\u0161, vyu\u017ei ho. A ak ho nem\u00e1\u0161, aj tak sa oplat\u00ed toto skontrolova\u0165.<\/p>\n
Ako to nastavi\u0165<\/h3>\n
- \n
- Sadni si \u00faplne dozadu, aby sa ti chrb\u00e1t opieral o operadlo.<\/li>\n
- Skontroluj medzeru medzi prednou hranou sed\u00e1ka a zadnou stranou kolien.<\/li>\n
- Chce\u0161 tam ma\u0165 zhruba 2 \u2013 4 cm (asi 2 \u2013 3 prsty) vo\u013en\u00e9ho priestoru<\/strong>.<\/li>\n
- Pos\u00favaj sed\u00e1k dopredu alebo dozadu, k\u00fdm netraf\u00ed\u0161 ten spr\u00e1vny bod.<\/li>\n<\/ul>\n
Pre\u010do na tom z\u00e1le\u017e\u00ed<\/h3>\n
Pr\u00edli\u0161 hlboko: hrana sed\u00e1ka ti tla\u010d\u00ed do zadnej strany kolien, obmedzuje prietok krvi a v noh\u00e1ch za\u010dne\u0161 c\u00edti\u0165 t\u0155pnutie. Pr\u00edli\u0161 plytko: str\u00e1ca\u0161 oporu stehien a nohy nes\u00fa v\u00e4\u010d\u0161iu v\u00e1hu, ne\u017e by mali. V oboch pr\u00edpadoch sa nevedome posunie\u0161 dopredu, pre\u010d od operadla \u2014 a t\u00fdm pr\u00edde\u0161 o cel\u00fd zmysel driekovej opory, za ktor\u00fa si si priplatil.<\/p>\n
\n\t\t\t\t![\"Paradox](\"https:\/\/paradox24.com\/wp-content\/uploads\/2024\/07\/241109_3x4_ergonomic-chair-ergo-one-black-mesh_r_01-600x800.jpg\")
<\/a>\n\t\t\t\t![\"Paradox](\"https:\/\/paradox24.com\/wp-content\/uploads\/2024\/07\/241109_3x4_ergonomic-chair-ergo-one-black-mesh_front_01-600x800.jpg\")
<\/a>\n\t\t\t\t\n\t\t\t\t\tParadox Ergo One \u010dierna sie\u0165ovan\u00e1 ergonomick\u00e1 stoli\u010dka s plnou nastavite\u013enos\u0165ou<\/a><\/h4>\n\t\t\t\t\t
647,15\u00a0\u20ac<\/span><\/bdi><\/span><\/del> P\u00f4vodn\u00e1 cena bola: 647,15\u00a0\u20ac.<\/span>349,00\u00a0\u20ac<\/span><\/bdi><\/span><\/ins>Aktu\u00e1lna cena je: 349,00\u00a0\u20ac.<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t![\"Paradox](\"https:\/\/paradox24.com\/wp-content\/uploads\/2026\/02\/1500x2000_Ergo-Milano_GREY_side-right_01-600x800.jpg\")
<\/a>\n\t\t\t\t![\"Paradox](\"https:\/\/paradox24.com\/wp-content\/uploads\/2026\/02\/1500x2000_Ergo-Milano_GREY_front_01-600x800.jpg\")
<\/a>\n\t\t\t\t\n\t\t\t\t\tParadox Ergo Milano Pro Siv\u00e1<\/a><\/h4>\n\t\t\t\t\t
639,00\u00a0\u20ac<\/span><\/bdi><\/span><\/del> P\u00f4vodn\u00e1 cena bola: 639,00\u00a0\u20ac.<\/span>539,00\u00a0\u20ac<\/span><\/bdi><\/span><\/ins>Aktu\u00e1lna cena je: 539,00\u00a0\u20ac.<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t![\"Hern\u00e1](\"https:\/\/paradox24.com\/wp-content\/uploads\/2024\/10\/241203_3x4_Ultimate_black-raven_34-front-600x800.png\")
<\/a>\n\t\t\t\t<\/a>\n\t\t\t\t\n\t\t\t\t\tHern\u00e1 stoli\u010dka Paradox Ultimate Black Raven<\/a><\/h4>\n\t\t\t\t\t
539,00\u00a0\u20ac<\/span><\/bdi><\/span><\/del> P\u00f4vodn\u00e1 cena bola: 539,00\u00a0\u20ac.<\/span>469,00\u00a0\u20ac<\/span><\/bdi><\/span><\/ins>Aktu\u00e1lna cena je: 469,00\u00a0\u20ac.<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div><\/div>\nKrok 3: Driekov\u00e1 opora \u2014 hviezda cel\u00e9ho predstavenia<\/h2>\n
Toto je t\u00e1 jedin\u00e1 \u00faprava, ktor\u00e1 odde\u013euje \u201emoja stoli\u010dka je fajn\u201c od \u201enever\u00edm, \u017ee som kedysi vedel sedie\u0165 bez toho\u201c.<\/p>\n
Ako to nastavi\u0165<\/h3>\n
- \n
- N\u00e1jdi si svoju driekov\u00fa krivku. Postav sa, polo\u017e si ruky na spodn\u00fa \u010das\u0165 chrbta a nahmat\u00e1\u0161 prehnutie dovn\u00fatra tesne nad l\u00edniou opaska. To je tvoja driekov\u00e1 lord\u00f3za<\/strong> \u2014 prirodzen\u00e9 zakrivenie, ktor\u00e9 ti stoli\u010dka mus\u00ed podoprie\u0165.<\/li>\n
- Sadni si a nastav v\u00fd\u0161ku driekovej opory tak, aby presne vyplnila t\u00fato krivku. Nie vy\u0161\u0161ie (to \u0165a tla\u010d\u00ed dopredu). Nie ni\u017e\u0161ie (to u\u017e podopiera kr\u00ed\u017eov\u00fa kos\u0165, nie driek).<\/li>\n
- Nastav h\u013abku\/tuhos\u0165 tak, aby si c\u00edtil jemn\u00fd, rovnomern\u00fd tlak<\/strong> \u2014 nie tak\u00fd, \u010do \u0165a vytl\u00e1\u010da dopredu, ale ani tak\u00fd nen\u00e1padn\u00fd, \u017ee na\u0148 \u00faplne zabudne\u0161.<\/li>\n<\/ul>\n
Ako to vysvet\u013euje ergonomick\u00fd sprievodca od Human Solution<\/a>: \u201eDriekov\u00e1 opora by mala presne zapadn\u00fa\u0165 do prirodzen\u00e9ho zakrivenia chrbtice, typicky v kr\u00ed\u017eoch priamo nad l\u00edniou opaska.\u201c<\/p>\n
R\u00f4zne typy stoli\u010diek<\/h3>\n
- \n
- Sie\u0165ovan\u00e9 ergonomick\u00e9 stoli\u010dky<\/strong> (ako Ergo Milano Pro<\/a> alebo Ergo One<\/a>) maj\u00fa driekov\u00fa oporu zvy\u010dajne v\u00fd\u0161kovo nastavite\u013en\u00fa a zabudovan\u00fa priamo do operadla. To je najlep\u0161\u00ed syst\u00e9m \u2014 dr\u017e\u00ed na mieste a h\u00fdbe sa spolu so stoli\u010dkou.<\/li>\n
- Hern\u00e9 stoli\u010dky<\/strong> \u010dasto pou\u017e\u00edvaj\u00fa samostatn\u00fd driekov\u00fd vank\u00fa\u0161ik. Ak m\u00e1\u0161 tak\u00fdto, umiestni ho do spr\u00e1vnej v\u00fd\u0161ky a poriadne dotiahni popruhy, aby ti neu\u0161iel. Kontroluj ho ka\u017ed\u00fdch p\u00e1r dn\u00ed \u2014 tieto vank\u00fa\u0161iky si rady zacestuj\u00fa.<\/li>\n
- Hern\u00e9 stoli\u010dky so zabudovanou driekovou oporou<\/strong> (ako syst\u00e9m LumbarPro v modeli Commander<\/a>) sp\u00e1jaj\u00fa hern\u00fa estetiku s nastavite\u013enou vn\u00fatornou driekovou oporou. To najlep\u0161ie z oboch svetov.<\/li>\n<\/ul>\n
![\"\"](\"https:\/\/paradox24.com\/wp-content\/uploads\/2026\/03\/2000x2000_Ergo-Milano_GREY_model_m_02-1-1024x729.png\")
<\/h2>\nKrok 4: Uhol a nakl\u00e1panie operadla<\/h2>\n
Tu vyvr\u00e1time jeden roz\u0161\u00edren\u00fd m\u00fdtus: sedie\u0165 v strnulom 90-stup\u0148ovom uhle nie je ide\u00e1lne.<\/strong><\/p>\n
V\u00fdskum nazna\u010duje<\/a>, \u017ee dr\u017ea\u0165 bedr\u00e1 st\u00e1le v pevnom 90-stup\u0148ovom uhle neust\u00e1le za\u0165a\u017euje svaly v kr\u00ed\u017eoch a stl\u00e1\u010da medzistavcov\u00e9 platni\u010dky. Mierne otvoren\u00fd uhol \u2014 100\u00b0 a\u017e 110\u00b0 \u2014 zni\u017euje tlak vn\u00fatri platni\u010diek a v skuto\u010dnosti je pre dlhodob\u00e9 pohodlie lep\u0161\u00ed.<\/p>\n
Ako to nastavi\u0165<\/h3>\n
- \n
- Ak m\u00e1 tvoja stoli\u010dka synchr\u00f3nne nakl\u00e1panie<\/strong> (be\u017en\u00e9 pri ergonomick\u00fdch stoli\u010dk\u00e1ch ako Ergo Milano Pro s mechanizmom Donati): odomkni nakl\u00e1panie a nastav nap\u00e4tie tak, aby operadlo unieslo tvoju v\u00e1hu, ke\u010f sa oprie\u0161 dozadu, ale netla\u010dilo \u0165a dopredu, ke\u010f sed\u00ed\u0161 vzpriamene. Mal by si sa da\u0165 jemne zakloni\u0165 bez toho, aby si so stoli\u010dkou z\u00e1pasil.<\/li>\n
- Ak m\u00e1 tvoja stoli\u010dka \u0161tandardn\u00e9 skl\u00e1panie<\/strong>: nastav uhol operadla na zhruba 100 \u2013 110\u00b0 pre pr\u00e1cu. Pri s\u00fastreden\u00fdch \u00faloh\u00e1ch si ho v tejto polohe zamkni. Na pohodov\u00e9 \u010d\u00edtanie alebo hovory ho zase odomkni.<\/li>\n
- Ak m\u00e1 tvoja stoli\u010dka hlbok\u00fd z\u00e1klon<\/strong> (135\u00b0+, be\u017en\u00e9 pri hern\u00fdch stoli\u010dk\u00e1ch): super na prest\u00e1vky a oddych. Na akt\u00edvnu pr\u00e1cu u\u017e menej \u2014 o\u010dami pohodlne nedosiahne\u0161 na monitor.<\/li>\n<\/ul>\n
K\u00fazlo synchr\u00f3nneho nakl\u00e1pania<\/h3>\n
Ak to tvoja stoli\u010dka m\u00e1, nau\u010d sa to milova\u0165. Mechanizmy synchr\u00f3nneho nakl\u00e1pania h\u00fdbu operadlom a sed\u00e1kom v r\u00f4znom pomere (typicky 2:1 \u2014 operadlo sa nakl\u00e1\u0148a dvakr\u00e1t viac ako sed\u00e1k<\/a>). V\u010faka tomu ti nohy zostan\u00fa na zemi, zatia\u013e \u010do sa horn\u00e1 \u010das\u0165 tela zakl\u00e1\u0148a, \u010do zni\u017euje z\u00e1\u0165a\u017e bez naru\u0161enia tvojej pracovnej polohy. Je to najbli\u017e\u0161ia vec k \u201edynamick\u00e9mu sedeniu\u201c bez toho, aby si mal polohovac\u00ed st\u00f4l.<\/p>\n
Krok 5: Opierky r\u00fak \u2014 d\u00f4le\u017eitej\u0161ie, ne\u017e si mysl\u00ed\u0161<\/h2>\n
Zl\u00e9 nastavenie opierok r\u00fak je z\u00e1kern\u00e9. Hne\u010f si ho nev\u0161imne\u0161, ale po p\u00e1r t\u00fd\u017ed\u0148och prispeje k nap\u00e4tiu v ramen\u00e1ch, bolesti krku a tej z\u00e1hadnej bolesti medzi lopatkami.<\/p>\n
Ako ich nastavi\u0165<\/h3>\n
- \n
- Nechaj ruky vo\u013ene visie\u0165 pozd\u013a\u017e tela. Ohni lakte pribli\u017ene do 90 stup\u0148ov<\/strong>.<\/li>\n
- Nastav v\u00fd\u0161ku opierok tak, aby sa v tejto polohe len tak-tak dot\u00fdkali spodnej strany tvojich predlakt\u00ed<\/strong>, ako odpor\u00fa\u010da Kanadsk\u00e9 centrum pre bezpe\u010dnos\u0165 a ochranu zdravia pri pr\u00e1ci (CCOHS)<\/a>.<\/li>\n
- Ramen\u00e1 by ti mali zosta\u0165 uvo\u013enen\u00e9 \u2014 ani vytiahnut\u00e9 nahor, ani ovisnut\u00e9 nadol.<\/li>\n<\/ul>\n
Ak m\u00e1 tvoja stoli\u010dka 4D opierky r\u00fak<\/h3>\n
Stoli\u010dky so 4D opierkami r\u00fak (ako Paradox Commander<\/a>) ti umo\u017enia nastavi\u0165 v\u00fd\u0161ku, \u0161\u00edrku, h\u013abku aj uhol. Tu je cel\u00fd postup:<\/p>\n
- \n
- V\u00fd\u0161ka:<\/strong> nastav pod\u013ea n\u00e1vodu vy\u0161\u0161ie (lakte v 90\u00b0, ramen\u00e1 uvo\u013enen\u00e9).<\/li>\n
- \u0160\u00edrka:<\/strong> pribl\u00ed\u017e ich k sebe nato\u013eko, aby podopreli predlaktia, ale aby ti nestl\u00e1\u010dali trup. Na kl\u00e1vesnicu by si mal dosiahnu\u0165 bez toho, aby si roz\u0165ahoval ruky do str\u00e1n.<\/li>\n
- H\u013abka:<\/strong> posu\u0148 ich tak, aby podlo\u017eka podopierala oblas\u0165 od stredu predlaktia smerom k lak\u0165u. Nie pr\u00edli\u0161 dopredu (naraz\u00ed\u0161 do stola), nie pr\u00edli\u0161 dozadu (\u017eiadna opora).<\/li>\n
- Uhol:<\/strong> mierne dovn\u00fatra je pre v\u00e4\u010d\u0161inu \u013eud\u00ed prirodzen\u00e9 \u2014 kop\u00edruje to ergonomick\u00fd uhol smerom ku kl\u00e1vesnici a my\u0161i.<\/li>\n<\/ul>\n
Rie\u0161enie pre z\u00fafalcov<\/h3>\n
Ak ti opierky r\u00fak br\u00e1nia dosta\u0165 sa dostato\u010dne bl\u00edzko k stolu, zlo\u017e ich<\/em>. V\u00e1\u017ene. Opierky, ktor\u00e9 \u0165a n\u00fatia na\u0165ahova\u0165 sa za kl\u00e1vesnicou, narobia viac \u0161kody ako \u00fa\u017eitku. V\u00e4\u010d\u0161ina stoli\u010diek umo\u017e\u0148uje zlo\u017ei\u0165 opierky p\u00e1r skrutkami. Nie je to ide\u00e1lne, ale je to lep\u0161ie ako t\u00e1 druh\u00e1 mo\u017enos\u0165.<\/p>\n
![\"\"](\"https:\/\/paradox24.com\/wp-content\/uploads\/2026\/03\/2000x2000_Ergo_GREY_model_F_16-1-1024x729.png\")
<\/h2>\nKrok 6: Opierka hlavy (ak ju m\u00e1\u0161)<\/h2>\n
Nie ka\u017ed\u00e1 stoli\u010dka m\u00e1 opierku hlavy a nie ka\u017ed\u00fd ju potrebuje. Ale ak t\u00fa svoju m\u00e1\u0161:<\/p>\n
Ako to nastavi\u0165<\/h3>\n
- \n
- Opierka hlavy by mala podopiera\u0165 z\u00e1klad\u0148u lebky<\/strong> (t\u00fdlnu kos\u0165), nie temeno hlavy a u\u017e v\u00f4bec nie krk.<\/li>\n
- Ke\u010f sed\u00ed\u0161 vzpriamene a pracuje\u0161, opierku hlavy pravdepodobne ve\u013emi nevyu\u017eije\u0161<\/strong> \u2014 a to je v pohode. Najviac ju ocen\u00ed\u0161 v zaklonen\u00fdch poloh\u00e1ch (telefon\u00e1ty, \u010d\u00edtanie, prem\u00fd\u0161\u013eanie).<\/li>\n
- Nastav uhol tak, aby ti hlavu jemne podoprela, ke\u010f sa zaklon\u00ed\u0161, no bez toho, aby ti tla\u010dila bradu k hrudi.<\/li>\n<\/ul>\n
Krok 7: Monitor a st\u00f4l (kump\u00e1ni tvojej stoli\u010dky)<\/h2>\n
Aj dokonale nastaven\u00e1 stoli\u010dka je pri zle umiestnenom monitore st\u00e1le ist\u00e1 cesta k bolesti krku. Aj ke\u010f to u\u017e nie je striktne nastavovanie stoli\u010dky, jedno bez druh\u00e9ho nefunguje:<\/p>\n
- \n
- V\u00fd\u0161ka monitora:<\/strong> horn\u00fd okraj obrazovky by mal by\u0165 v \u00farovni o\u010d\u00ed alebo tesne pod \u0148ou. Ak sa pozer\u00e1\u0161 dole o viac ako 15\u00b0, je pr\u00edli\u0161 n\u00edzko. Ak sa mus\u00ed\u0161 pozera\u0165 \u010do i len trochu hore, je pr\u00edli\u0161 vysoko.<\/li>\n
- Vzdialenos\u0165 monitora:<\/strong> klasick\u00e9 pravidlo je na d\u013a\u017eku vystretej ruky. Pri v\u00e4\u010d\u0161\u00edch obrazovk\u00e1ch (27\u2033+) ho posu\u0148 e\u0161te o k\u00fasok \u010falej.<\/li>\n
- Kl\u00e1vesnica a my\u0161:<\/strong> mali by by\u0165 vo v\u00fd\u0161ke lak\u0165ov. Predlaktia by ti mali by\u0165 pri p\u00edsan\u00ed zhruba rovnobe\u017en\u00e9 s podlahou.<\/li>\n<\/ul>\n
Pravidlo 20-20-20 a pohybov\u00e9 prest\u00e1vky<\/h2>\n
\u017diadne nastavenie stoli\u010dky, nech je akoko\u013evek dokonal\u00e9, ti nenahrad\u00ed potrebu pohybu. \u0160t\u00fadia z roku 2022 v \u010dasopise PAIN Reports<\/a> zistila, \u017ee akt\u00edvne prest\u00e1vky a zmeny polohy v\u00fdrazne zn\u00ed\u017eili v\u00fdskyt bolest\u00ed krku a kr\u00ed\u017eov u kancel\u00e1rskych pracovn\u00edkov.<\/p>\n
Jednoduch\u00e1 verzia:<\/p>\n
- \n
- Ka\u017ed\u00fdch 20 min\u00fat:<\/strong> pozri sa na nie\u010do vzdialen\u00e9 6 metrov na 20 sek\u00fand (pravidlo 20-20-20 pre tvoje o\u010di).<\/li>\n
- Ka\u017ed\u00fdch 45 \u2013 60 min\u00fat:<\/strong> postav sa, pona\u0165ahuj sa, prejdi sa 2 \u2013 3 min\u00faty.<\/li>\n
- Po\u010das cel\u00e9ho d\u0148a:<\/strong> striedaj polohy. Zaklo\u0148 sa. Predklo\u0148 sa. Na chv\u00ed\u013eu si preho\u010f nohu cez nohu. Pou\u017ei mechanizmus nakl\u00e1pania. Najlep\u0161ie dr\u017eanie tela je v\u017edy to tvoje \u010fal\u0161ie<\/em>.<\/li>\n<\/ul>\n
R\u00fdchly kontroln\u00fd zoznam nastavenia<\/h2>\n
Vytla\u010d si to. Prilep na stenu. Pozri sa na\u0148 zaka\u017ed\u00fdm, ke\u010f si lad\u00ed\u0161 stoli\u010dku:<\/p>\n
- \n
- \u2610 Chodidl\u00e1 celou plochou na zemi (alebo na podno\u017eke)<\/li>\n
- \u2610 2 \u2013 3 prsty medzi hranou sed\u00e1ka a zadnou stranou kolien<\/li>\n
- \u2610 Driekov\u00e1 opora zarovnan\u00e1 so zakriven\u00edm tvojich kr\u00ed\u017eov<\/li>\n
- \u2610 Operadlo v uhle 100 \u2013 110\u00b0 (nie strnul\u00fdch 90\u00b0)<\/li>\n
- \u2610 Nap\u00e4tie nakl\u00e1pania ti dovol\u00ed zakloni\u0165 sa bez boja<\/li>\n
- \u2610 Opierky r\u00fak vo v\u00fd\u0161ke lak\u0165ov, ramen\u00e1 uvo\u013enen\u00e9<\/li>\n
- \u2610 Opierka hlavy podopiera z\u00e1klad\u0148u lebky (ak ju m\u00e1\u0161)<\/li>\n
- \u2610 Horn\u00fd okraj monitora v \u00farovni o\u010d\u00ed, na d\u013a\u017eku ruky<\/li>\n
- \u2610 Kl\u00e1vesnica vo v\u00fd\u0161ke lak\u0165ov<\/li>\n
- \u2610 Nastaven\u00e1 pripomienka na pohybov\u00fa prest\u00e1vku<\/li>\n<\/ul>\n
![\"\"](\"https:\/\/paradox24.com\/wp-content\/uploads\/2026\/03\/2000x2000_Ergo_RED_detail_11-1-1024x729.png\")
<\/h2>\nBe\u017en\u00e9 chyby, ktor\u00e9 ti v\u0161etko pokazia<\/h2>\n
1. Nastavi\u0165 raz a u\u017e sa toho nikdy nedotkn\u00fa\u0165<\/h3>\n
Tvoje telo sa men\u00ed. Tvoja pr\u00e1ca sa men\u00ed. Ten hrub\u00fd zimn\u00fd sveter prid\u00e1 na objeme. Leto zase znamen\u00e1 ten\u0161ie oble\u010denie. Prekontroluj si nastavenie pod\u013ea ro\u010dn\u00fdch obdob\u00ed \u2014 alebo v\u017edy, ke\u010f ti nie\u010do za\u010dne pripada\u0165 \u201enejak\u00e9 nie ono\u201c.<\/p>\n
2. Vyto\u010di\u0165 v\u0161etko na maximum<\/h3>\n
Maxim\u00e1lny driekov\u00fd tlak, opierky r\u00fak \u010do najvy\u0161\u0161ie, nap\u00e4tie nakl\u00e1pania \u010do najtuh\u0161ie \u2014 viac neznamen\u00e1 lep\u0161ie. Ka\u017ed\u00e1 \u00faprava m\u00e1 svoj ide\u00e1lny bod a ten takmer nikdy nie je na krajnej hodnote.<\/p>\n
3. Kop\u00edrova\u0165 nastavenie od niekoho in\u00e9ho<\/h3>\n
Dokonal\u00e9 nastavenie tvojho kolegu je vyladen\u00e9 na jeho telo, jeho st\u00f4l a jeho n\u00e1vyky. Za\u010dni od n\u00e1vodu vy\u0161\u0161ie a dola\u010f si to pre seba<\/em>.<\/p>\n
4. Ignorova\u0165 sign\u00e1ly bolesti<\/h3>\n
Ak \u0165a aj po spr\u00e1vnom nastaven\u00ed nie\u010do bol\u00ed, nezat\u00ednaj zuby a netla\u010d to nasilu. Prehodno\u0165 to. Stoli\u010dka mo\u017eno potrebuje in\u00e9 nastavenie, alebo je probl\u00e9m niekde v stole \u010di monitore. Ak boles\u0165 pretrv\u00e1va aj po poctivom ergonomickom nastaven\u00ed, je \u010das pozhov\u00e1ra\u0165 sa s fyzioterapeutom.<\/p>\n
Tipy pre konkr\u00e9tne typy stoli\u010diek<\/h2>\n
Pre sie\u0165ovan\u00e9 ergonomick\u00e9 stoli\u010dky<\/h3>\n
Sie\u0165ovina sa tvojmu telu prisp\u00f4sob\u00ed po\u010das prv\u00e9ho 1 \u2013 2 t\u00fd\u017ed\u0148ov. Prvotn\u00e9 nastavenie m\u00f4\u017ee p\u00f4sobi\u0165 trochu tvrdo \u2014 to je norm\u00e1lne. Po zabehnut\u00ed sa vr\u00e1\u0165 k h\u013abke driekovej opory a dola\u010f ju. Modely Ergo One<\/a> aj Ergo Milano Pro<\/a> maj\u00fa synchr\u00f3nne nakl\u00e1pacie mechanizmy, ktor\u00e9 funguj\u00fa najlep\u0161ie, ke\u010f je nap\u00e4tie nastaven\u00e9 pod\u013ea tvojej telesnej hmotnosti \u2014 \u013eah\u0161\u00ed pou\u017e\u00edvatelia by mali nap\u00e4tie zn\u00ed\u017ei\u0165, \u0165a\u017e\u0161\u00ed zv\u00fd\u0161i\u0165.<\/p>\n
Pre hern\u00e9 stoli\u010dky<\/h3>\n
Neh\u00e1d\u017e len tak prilo\u017een\u00e9 vank\u00fa\u0161iky za seba a nemysli si, \u017ee m\u00e1\u0161 hotovo. Venuj 10 min\u00fat ich spr\u00e1vnemu umiestneniu. Driekov\u00fd vank\u00fa\u0161ik patr\u00ed na l\u00edniu opaska (nie do stredu chrbta). Kr\u010dn\u00fd vank\u00fa\u0161ik sad\u00e1 na z\u00e1klad\u0148u lebky (nie na horn\u00fd chrb\u00e1t). Po umiestnen\u00ed dotiahni popruhy.<\/p>\n
Na z\u00e1ver<\/h2>\n
Poriadne nastavi\u0165 stoli\u010dku ti zaberie asi 15 min\u00fat. To je 15 min\u00fat, ktor\u00fdmi sa mo\u017eno u\u0161etr\u00ed\u0161 od rokov bolesti chrbta, nap\u00e4tia v krku a t\u00fdch popolud\u0148aj\u0161\u00edch energetick\u00fdch prepadov, \u010do prich\u00e1dzaj\u00fa zo zl\u00e9ho sedenia. Je to najlep\u0161ie investovan\u00e1 \u0161tvr\u0165hodina, ak\u00fa tento mesiac za\u017eije\u0161.<\/p>\n
Tvoja stoli\u010dka pri\u0161la s n\u00e1strojmi na jej zlo\u017eenie. Postaraj sa o to, aby k t\u00fdm n\u00e1strojom patrilo aj vedomie, ako si ju nastavi\u0165 spr\u00e1vne<\/em>. V\u0161etky stoli\u010dky Paradox24 sa dod\u00e1vaj\u00fa s bezplatn\u00fdm n\u00e1rad\u00edm na mont\u00e1\u017e a n\u00e1vodom na nastavenie \u2014 ale tento \u010dl\u00e1nok ide hlb\u0161ie ne\u017e ak\u00fdko\u013evek n\u00e1vod na obsluhu. Ulo\u017e si ho do z\u00e1lo\u017eiek. Tvoja chrbtica ti po\u0161le \u010fakovn\u00fd l\u00edstok.<\/p>\n","protected":false},"excerpt":{"rendered":"
Nau\u010d sa, ako si nastavi\u0165 ergonomick\u00fa alebo hern\u00fa stoli\u010dku pre dokonal\u00e9 dr\u017eanie tela s t\u00fdmto podrobn\u00fdm sprievodcom. Zah\u0155\u0148a v\u00fd\u0161ku sedu, bedrov\u00fa oporu, opierky r\u00fak, odpor pri nakl\u00e1\u0148an\u00ed a be\u017en\u00e9 chyby \u2014 podlo\u017een\u00e9 ergonomick\u00fdm v\u00fdskumom.<\/p>\n","protected":false},"author":2,"featured_media":29019,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[940],"tags":[966,942,963,964,965],"class_list":["post-37302","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-drzanie-tela","tag-ergonomicke-stolicky","tag-herne-kresla","tag-ministerstvo-vnutra","tag-sprievodca-stolickami",""],"_links":{"self":[{"href":"https:\/\/paradox24.com\/sk\/wp-json\/wp\/v2\/posts\/37302","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/paradox24.com\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/paradox24.com\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/paradox24.com\/sk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/paradox24.com\/sk\/wp-json\/wp\/v2\/comments?post=37302"}],"version-history":[{"count":2,"href":"https:\/\/paradox24.com\/sk\/wp-json\/wp\/v2\/posts\/37302\/revisions"}],"predecessor-version":[{"id":38072,"href":"https:\/\/paradox24.com\/sk\/wp-json\/wp\/v2\/posts\/37302\/revisions\/38072"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/paradox24.com\/sk\/wp-json\/wp\/v2\/media\/29019"}],"wp:attachment":[{"href":"https:\/\/paradox24.com\/sk\/wp-json\/wp\/v2\/media?parent=37302"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/paradox24.com\/sk\/wp-json\/wp\/v2\/categories?post=37302"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/paradox24.com\/sk\/wp-json\/wp\/v2\/tags?post=37302"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
- Ka\u017ed\u00fdch 45 \u2013 60 min\u00fat:<\/strong> postav sa, pona\u0165ahuj sa, prejdi sa 2 \u2013 3 min\u00faty.<\/li>\n
- Vzdialenos\u0165 monitora:<\/strong> klasick\u00e9 pravidlo je na d\u013a\u017eku vystretej ruky. Pri v\u00e4\u010d\u0161\u00edch obrazovk\u00e1ch (27\u2033+) ho posu\u0148 e\u0161te o k\u00fasok \u010falej.<\/li>\n
- Ke\u010f sed\u00ed\u0161 vzpriamene a pracuje\u0161, opierku hlavy pravdepodobne ve\u013emi nevyu\u017eije\u0161<\/strong> \u2014 a to je v pohode. Najviac ju ocen\u00ed\u0161 v zaklonen\u00fdch poloh\u00e1ch (telefon\u00e1ty, \u010d\u00edtanie, prem\u00fd\u0161\u013eanie).<\/li>\n
- \u0160\u00edrka:<\/strong> pribl\u00ed\u017e ich k sebe nato\u013eko, aby podopreli predlaktia, ale aby ti nestl\u00e1\u010dali trup. Na kl\u00e1vesnicu by si mal dosiahnu\u0165 bez toho, aby si roz\u0165ahoval ruky do str\u00e1n.<\/li>\n
- Nastav v\u00fd\u0161ku opierok tak, aby sa v tejto polohe len tak-tak dot\u00fdkali spodnej strany tvojich predlakt\u00ed<\/strong>, ako odpor\u00fa\u010da Kanadsk\u00e9 centrum pre bezpe\u010dnos\u0165 a ochranu zdravia pri pr\u00e1ci (CCOHS)<\/a>.<\/li>\n
- Ak m\u00e1 tvoja stoli\u010dka \u0161tandardn\u00e9 skl\u00e1panie<\/strong>: nastav uhol operadla na zhruba 100 \u2013 110\u00b0 pre pr\u00e1cu. Pri s\u00fastreden\u00fdch \u00faloh\u00e1ch si ho v tejto polohe zamkni. Na pohodov\u00e9 \u010d\u00edtanie alebo hovory ho zase odomkni.<\/li>\n
- Hern\u00e9 stoli\u010dky<\/strong> \u010dasto pou\u017e\u00edvaj\u00fa samostatn\u00fd driekov\u00fd vank\u00fa\u0161ik. Ak m\u00e1\u0161 tak\u00fdto, umiestni ho do spr\u00e1vnej v\u00fd\u0161ky a poriadne dotiahni popruhy, aby ti neu\u0161iel. Kontroluj ho ka\u017ed\u00fdch p\u00e1r dn\u00ed \u2014 tieto vank\u00fa\u0161iky si rady zacestuj\u00fa.<\/li>\n
- Pos\u00favaj sed\u00e1k dopredu alebo dozadu, k\u00fdm netraf\u00ed\u0161 ten spr\u00e1vny bod.<\/li>\n<\/ul>\n
- Sed pr\u00edli\u0161 n\u00edzko:<\/strong> Kolen\u00e1 ti vyt\u0155\u010daj\u00fa nad boky. To ti zagu\u013eacuje driekov\u00fa \u010das\u0165 chrbta a za\u0165a\u017euje bedrov\u00fa chrbticu. Do druhej hodiny to spo\u013eahlivo uc\u00edti\u0161.<\/li>\n<\/ul>\n
- St\u00f4l a monitor v ich fin\u00e1lnej poz\u00edcii.<\/strong> Nastavenie stoli\u010dky sa rob\u00ed vzh\u013eadom na tvoje pracovn\u00e9 miesto \u2014 nem\u00e1 zmysel ladi\u0165 ju osamote.<\/li>\n<\/ol>\n