It is during sleep that the body repairs muscles, tendons, and the nervous system. It processes information learned during the day, regulates hormones, and prepares the body for the next load. If sleep is of poor quality over the long term, it can slow down healing, increase sensitivity to pain, and delay the return to normal activity.

Therefore, quality sleep is one of the fundamental pillars of successful physiotherapy.

Why is sleep so important for regeneration?

During sleep, a number of processes take place that cannot be fully replaced by rest during the day.

Quality sleeps helps:

• regenerate muscles, tendons and other tissues,
• support the proper functioning of the nervous system,
• improve coordination and motor learning,
• regulate emotions and psychological well-being,
• reduce sensitivity to pain,
• prepare the body for further physical exertion.

In physiotherapy, we often deal with pain, overload or recovery from injury. However, without sufficient regeneration, the body responds more slowly to treatment.

What happens when you lack sleep?

Lack of sleep does not only mean fatigue.

It can negatively affect movement coordination, reaction time and the body's ability to adapt to stress. At the same time, it increases the perception of pain and reduces the body's regenerative abilities.

This means that even with properly adjusted therapy, the results may not be as fast as we would expect.

How to promote sleep?

The good news is that the quality of sleep can be influenced by daily habits.

1. Keep a regular schedule

Go to bed and wake up at about the same time every day - even on weekends. Regularity helps set your biological clock and improves sleep quality.

2. Get some morning daylight

Natural light after waking up helps synchronize your circadian rhythm and supports the natural production of melatonin in the evening.

3. Limit screens before bed

Blue light from mobile phones, tablets or computers can delay falling asleep. It is ideal to put down electronics at least an hour before bedtime.

4. Create a suitable environment

The bedroom should be quiet, dark and well ventilated. A cooler environment helps most people fall asleep faster and sleep better.

5. Watch out for caffeine and heavy meals

Coffee, energy drinks, or a heavy dinner can negatively affect your ability to fall asleep and your sleep quality. If possible, avoid them in the later afternoon and evening hours.

6. Include evening relaxation

Reading, a warm shower, breathing exercises or a short meditation will help calm the nervous system and prepare the body for sleep.

7. Reduce evening stress

Continuously checking your phone or work emails just before bed keeps the brain active. A short digital detox can significantly contribute to a more peaceful fall asleep.

Regeneration does not begin until rehabilitation

Physiotherapy, exercise, quality nutrition and sleep form a single whole. If any of these parts are missing for a long time, the body regenerates more slowly and the treatment may not be as effective.

At SPINEZIO, we therefore perceive regeneration comprehensively. In addition to the therapy itself, we also focus on daily habits that have a fundamental impact on the health of the musculoskeletal system with our patients.

Because sometimes quality sleep is the first step towards making your body feel better.

Author of the article: Mgr. Lucie Adamová

Článek Spánek jako základ regenerace: Co bez něj ve fyzioterapii nefunguje se nejdříve objevil na spinezio.cz.

Related services

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Pediatric physiotherapy

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Physiotherapy for athletes and active people

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Visceral therapy and manipulation

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Dry needling therapy

(Dry-needling)

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Podology

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Group exercise

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Massages

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Instrumental therapy

Laser, shock wave

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Ultrasound

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Seminars and workshops

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Článek Diastáza: Kdy nejde jen o „vystouplé břicho“ po porodu se nejdříve objevil na spinezio.cz.

At SPINEZIO we use Vojta method as part of individual physiotherapy. The goal is not only to eliminate a specific problem, but to support the correct development of movement patterns, improve coordination and create a quality foundation for movement in everyday life.

What is the Vojta method?

The Vojta method, professionally known as reflex locomotion, is a therapeutic approach developed by Professor Václav Vojta. It is based on the knowledge that correct movement patterns are innate in the human nervous system. If their development is disrupted for any reason, they can be reactivated through targeted stimulation.

During the exercise, the therapist positions the patient in precisely defined positions and gently stimulates specific points on the body. This activates muscle interactions that are important for proper posture, stability and coordination of movement.

It is not about practicing individual movements, but about activating natural movement programs that the body subsequently uses during normal movement.

How does the Vojta method work?

Each therapy begins with thorough physiotherapy examination. The physiotherapist assesses the child's motor development or adult's health and proposes an individual therapeutic plan.

The exercise itself takes place in precisely defined positions. By gently stimulating selected points, muscle chains and correct movement patterns are activated.

The therapy also includes detailed training for parents or the patient so that the recommended exercises can be safely performed at home. Regularity is one of the most important factors in successful treatment.

Who is the Vojta method suitable for?

The Vojta method can be used from birth, as soon as deviation in psychomotor development is diagnosed. It is successfully used in older children and adults.

The most common indication:

In children

• delayed psychomotor development
• asymmetrical posture,
• neurological diseases,
• some orthopedic problems.

In adults

• pain in the musculoskeletal system,
• neurological diseases,
• conditions after injuries or surgeries,
• coordination and stability disorders.

What are the main advantages of Vojta's method?

Among the biggest benefits are the activation of natural movement patterns, which are the basis of quality movement.

Another advantage is that the method does not require the active cooperation of a small child. Therefore, it can already be used for newborns and infants.

Other benefits are?

• support for proper psychomotor development.
• improving stability and coordination,
• positive effect on posture,
• the possibility to continue the therapy at home as recommended by the physiotherapist,
• widely used in neurological and orthopedic diagnoses.

What can surprise parents?

Crying during exercise

On of the most common concerns of parents is their baby crying during therapy.

In most cases, however, it is not about pain. The baby is reacting to an unusual position or a new situation. Once the baby gradually gets used to the exercise and the parents gain more confidence in home exercise, the therapy tends to be calmer.

The exercise is done lying down

The Vojta method mainly uses lying down positions. However, this does not mean that the child does not develop other motor skills. The activated movement patterns are subsequently transferred to normal daily activities.

For the best results, we recommend supplementing the therapy with appropriate handling, natural movement and play during the day.

Vojta method is not the only way

Although the Vojta metod is very effective, it brings the best results as part of comprehensive physiotherapy care.

At SPINEZIO, we always adapt the therapy to the individual needs of the child or adult. Depending on the specific situation, we combine it with other physiotherapy procedures, parent education and recommendations for appropriate physical activities for everyday life.

Our goal is not only to improve current difficulties, but to support long-term healthy and high-quality movement.

Book an examination

Do you feel that your child is not developing physically as expected? Or are you dealing with neurological or movement problems yourself?

At SPINEZIO we specialize in children's and adult physiotherapy. After an initial examination, we will recommend the most appropriate therapeutic procedure and explain everything in detail.

You can easily book an appointment through our reservation system, by phone or by contacting the reception.

Author of the article:
Mgr. Klára Pekárková, physiotherapist

Článek Vojtova metoda: Jak pomáhá dětem i dospělým na cestě ke zdravému pohybu se nejdříve objevil na spinezio.cz.

Our goal is to support the natural function of the foot, develop its ability to adapt, and ensure that your body can effectively use support for stable and coordinated movement.

What is modern podology all about

In our view, podology is not about aesthetics, but about a deep understanding of biomechanics. We observe how your body reacts to stress, how effectively you can use the support of your foot, and where muscle imbalances or overloads can arise, which often manifest in other parts of the body.

During the examination, we combine professional knowledge with sensitive guidance. We respect your individual needs - whether you are addressing specific limitations or looking for a way to prevent them. Understanding the interplay between the foot, pelvis, and spine is the key to successful therapy.

When can podology help

Podology has an important place where the musculoskeletal system seeks optimal adjustment. We often help in cases such as:

• Functional flat feet and arch collapse: Conditions where the foot loses its ability to provide flexible and stable support.
• Foot deformities: For example, a bunion (hallux valgus). which changes the distribution of pressure when walking.
• Pain in other parts of the body: Problems in the knee, hip or lower back area, which may be related to suboptimal foot function.
• Preventive care: Supporting correct movement patterns and functional foot function.

How the diagnosis and correction are carried out

In therapy, we use a comprehensive approach to identify the cause of the problem in the broader context of your movement.

• Examination with a podoscope: This special device allows us to monitor the imprint of your feet in real time. Thanks to the podoscope, we can see the exact distribution of pressure, the condition of the arches and the position of the heels, which are information that is hidden when looking at the foot normally.
• Static and dynamic observation: We monitor the body in calm position and while walking. We note the interplay of muscles, the centering of joints and how the foot fulfills its supporting function.
• Individual corrective insoles: If we detect a deviation that cannot be resolved at the moment by exercise alone, we design individual shoe inserts. These do not serve as passive crutches, but as an active element that helps the foot find the right support and sends the brain more accurate information about the position of the body.
• Connection with physiotherapy (DNS, sensorimotor): The foot works in close connection with the stabilization system of the spine. That is why we connect foot care with the principles of healthy posture.

Client collaboration is key

Podology care involves the active involvement of the client. It is not about mechanically "fixing" the foot, but rather a learning process. We show you how to actively engage the foot, how to work with it in your daily life, and how to give it space for its natural function. An informed client is our most important partner.

Our goal is healthy movement without restrictions

The greatest reward for us is to watch how, thanks to the restoration of functional support, confidence returns to your movement. For us, podology is a way to help people find balance and joy in movement in everyday life.

At SPINEZIO physiotherapy, we emphasize expertise, an individual approach and respect for the needs of each of you.

More information about the possibilities of podology care can be found HERE.

The SPINEZIO physiotherapy team.

Author of the article: Mgr. Jindřich Vocilka

Článek Podologie: Funkce chodidla v souvislostech celého těla se nejdříve objevil na spinezio.cz.

But scar care doesn't not end with removal of stitches. Proper care in the first weeks and months after childbirth can significantly affect not noly the appearance of the scar, but also the functioning if the entire body. An untreated or poorly healing scar can cause a number of problems over time that we do not even associate with a Caesarean section at first glance.

Why pay attention to your scar?

A cesarean section scar is not just a mark on the skin. During the operation, individual layers of tissue are affected, which then heal and form new connective tissue connections.

If the scar becomes stiff, painful or begins to attach to surrounding structures, it can affect the movement of surrounding tissues and create tension in more distant parts of the body.

The consequences can be, for example:

• back pain
• pelvic pain
• hip pain
• abdominal pain
• discomfort when moving
• gynecological problems
• painful menstruation or sexual intercourse

That is why we recommend starting scar care as soon as possible and paying attention to it even after the postpartum period.

What to do immediately after giving birth?

In the first days after surgery, the goal is not to massage or mechanically load the scar. On the contrary, it is important to restore the perception of the abdominal area and support healing.

For example, gently placing your hands over the scar cover and consciously breathing into the abdominal area can help. It is appropriate to gradually begin to carefully move the lower limbs, activate the pelvic floor and practice common movements, such as turning on your side or getting out of bed.

Although the first movements may be uncomfortable, the gradual activation of the body is an important part of recovery.

When to start touching the scar?

The approach to scar varies depending on the stage of healing. As long as there are stitches in the scar or the area is covered, we recommend working only with the surrounding tissues. After the stitches are removed, gentle techniques of mobilization and massage of the scat itself can be gradually introduced.

In the first weeks, we always proceed very gently. The goal is not pain, but to improve tissue mobility and support their proper healing.

Regular hydration of the scar with appropriate products and daily short work with the tissues around it are also an important part of care.

What to watch out for during the first six weeks of pregnancy?

The postpartum period can be physically and mentally demanding. Many mothers focus primarily on caring for their baby and often have no time for their own regeneration.

However, rest is the one of the most important factors in proper healing.

In the first few weeks, we recommend:

• avoid prolonged standing and sitting
• do not put excessive strain on the abdominal wall
• make sure you drink enough fluids
• give your body plenty of rest
• gradually incorporate breathing exercises and gentle movement

More demanding abdominal exercises, crunches, or sit-ups should wait until later in your recovery.

How long does it take for a scar to heal?

Many women are surprised to learn that the scar healing process takes much longer than few weeks. While the skin heals relatively quickly, the deeper tissues taky months to regenerate. It can taky 12 to 24 months for a scar to fully mature.

That's why it makes sense to pay attention to scar care long after the postpartum period.

When to see a physiotherapist?

If you are not sure how to properly care for your scar, you feel pulling, pain, limited movement, or you want to make sure that the scar is healing properly, we recommend consulting a physiotherapist.

At SPINEZIO, physiotherapist who are dedicated to the care of scars after cesarean section are Mgr. Michaela Horká and Mgr. Lucie Adamová. Part of the therapy includes and examination of the scar, surrounding tissues, and the entire musculoskeletal system. Based on the findings, they will recommend appropriate care and exercises according to the current stage of healing.

You can easily make an appointment through our reservation system or through the reception.

Author of the article: Mgr. Michaela Horká

Článek Péče o jizvu po císařském řezu: Proč je důležitější, než si většina maminek myslí se nejdříve objevil na spinezio.cz.

This is a modern physical therapy that uses acoustic impulses to affect affected tissues. It helps support natural regeneration processes, improve blood circulation and contribute to pain relief.

At SPINEZIO, we use shockwave therapy as part of a comprehensive musculoskeletal care program. We achieve the best results in conjunction with individually guided physiotherapy.

What difficulties can shockwave therapy help with?

Shockwave therapy is most often used for long-term and overloaded musculoskeletal structures, for example:

• tennis and golfer's elbow
• heel spurs and plantar fasciitis
• achilles tendon pain
• shoulder pain
• muscle spasms and trigger points
• chronic back pain
• certain post-traumatic conditions

However, the suitability of the therapy is always individual and depends on the specific cause of the problem.

How does shockwave work?

Acoustic impulses act directly in the treated area, where they support metabolic processes and tissue regeneration.

The therapy can contribute in particular to:

• promote healing and regeneration
• improve blood circulation in the tissues
• relieve pain
• relieving muscle and fascia overload
• support the absorption of some calcification

The treatment itself is short and most clients manage it without major difficulties.

Is shockwave therapy a self-help solution?

Like other physiotherapy methods, shockwave therapy is not a magic solution for all problems. The best results are achieved when it is part of a broader therapeutic plan, which may include individual physiotherapy, targeted exercises and other recommendations based on the client's specific condition.

It is the combination of these approaches that helps to address not only the pain itself, but also its cause.

Is shockwave therapy right for you?

Every person and every diagnosis is different.

If you are not sure whether shockwave therapy could help you, we will be happy to discuss your problems with you and recommend the most appropriate procedure.

For an order or more information, please contact our reception.

Článek Rázová vlna ve fyzioterapii: Kdy může pomoci? se nejdříve objevil na spinezio.cz.

The temporomandibular joint (TMJ) connects the lower jaw to the skull and is involved in everyday activities such as speaking, biting, or chewing. It is also closely connected to the muscles of the face, the cervical spine, and the area around the ears. This is why its disorders often do not only manifest as jaw pain.

Problems with the TMJ can be associated with headaches, earaches, ringing in the ears (tinnitus), facial tension, or neck pain. Some people experience limited mouth opening, while others notice popping, clicking, or uncomfortable pressure in the joint area.

Why do problems arise?

One of the most common causes is long-term overuse of the chewing muscles. This can occur, for example, when clenching the jaw during the day, grinding teeth in sleep (bruxism), frequent chewing or after more demanding dental procedures. Changes in the cervical spine, which affect muscle tension and the position of the jaw joint, can also play a role.

Problems often do not arise suddenly. They usually develop gradually and can spread to other areas of the head and neck over time.

When is it appropriate to see a physiotherapist?

Physiotherapy may be appropriate if you are experiencing:

• jaw or cheek pain
• jaw clicking or popping
• limited mouth opening
• headache or neck pain
• ringing in the ears (tinnitus)
• tense and soreness of the chewing muscles

How is temporomandibular joint physiotherapy performed?

At SPINEZIU, we look at the problems comprehensively. We do not only address the temporomandibular joint itself, but also the connections that may contribute to the problem.

The examination includes an assessment of the jaw movement, the extent of mouth opening, and any popping or skipping in the joint. The physiotherapist will also examine the chewing muscles, cervical spine, and other structures that may be related to the problems.

Depending on the findings, therapy may include relaxing the overworked muscles, mobilizing the temporomandibular joint, treating the cervical spine, practicing appropriate exercises, and providing recommendations for daily functioning. In some cases, the dry needling technique may also be used.

The goal of therapy is not only to relieve pain, but above all to find and influence the causes that lead to its occurrence.

Do you have problems with your tempromandibular joint?

If you suffer from jaw pain, clicking in the joint, limited mouth opening, headaches or ringing in the ears, physiotherapy may be one of the ways to improve.

Physiotherapy of the temporomandibular joint at SPINEZIO is provided by Mgr. Michaela Horká, who specializes in this issue in her practice.

You can easily make an appointment through our reservation system, the contact form on the website or at the reception.

Author of the article: Mgr. Michaela Horká
Physiotherapist at SPINEZIO

Článek Fyzioterapie čelistního kloubu: Když problém není jen v čelisti se nejdříve objevil na spinezio.cz.

The cause of headaches often does not start directly in the head, but in the neck, trapezius muscles, shoulders and head. Long-term tension in these areas can gradually affect the entire musculoskeletal system and contribute to headaches, migraines or a feeling of general fatigue.

Massage helps to work with this tension in targeted and effective way. It relaxes overworked muscles in the neck, trapezius, shoulders, jaws and head, while also supporting the calming of the nervous system. This gives the body spate to slow down, regenerate and relax. 

The treatment works not only with the head and neck area, but also with the scalp, temples, jaws, ears and surrounding structures. Trapezius, chest and shoulders are also important parts. In other words, areas that are often closely linked to headaches.

After massage, people often describe a feeling of lightness, relaxation, and overall calmness. It may also include simple recommendations and techniques that can be used at home for prevention and faster relief from discomfort.

For people who suffer from frequent headaches or migraines, regular care can help reduce the frequency and intensity of problems and support overall quality of life. Ant the best way is to combine massage with targeted physiotherapy.

Practical information

Massage duration: 60 minutes
Price: 1 400 CZK
Place: SPINEZIO fyzioterapie, Prague 8 – Karlín
Massage provides: Ing. Zuzana Matečná

More information and booking options can be found on our website.

Článek Masáž hlavy při bolestech hlavy a migrénách se nejdříve objevil na spinezio.cz.

Pregnancy massage helps the body to relax and create space for greater comfort throughout pregnancy. We focus on releasing muscle tension in the back, hips, pelvis and legs. We also support circulation and reduce swelling in the lower extremities.

We always adapt the massage to the woman's current needs and the stage of pregnancy. It is most often performed in a side position or in another position that is comfortable and safe at the time. The techniques used are gentle, sensitive and respect the changes that the woman's body is going through.

Breathwork is also part of the treatment. Calm and conscious breathing helps to release tension, support proper pelvic floor function, and bring a greater sense of peace and security. At the beginning and end of the treatment, there is space to slow down, relax, and become aware of your own body.

Pregnancy massage is not just about physical relief. For many women, it is also a moment of pause, regeneration, and gentle connection to themselves and their baby.

After a massage, women often describe a feeling of lightness, relaxation, and a pleasant feeling of feeling good in their bodies again.

When is pregnancy massage not recommended

We usually do not perform pregnancy massage:

• in the 1st trimestr
• in high-risk pregnancies
• in bleeding, severe pain or premature contractions
• in significant swelling without consulting a doctor
• in fever, infectious disease or severe nausea

Pokud si nejste jistá, zda je masáž ve vaší situaci vhodná, rádi s vámi vše předem probereme.

Practical information

Massage duration: 60 minutes
Price: 1 400 CZK
Place: SPINEZIO fyzioterapie, Prague 8 – Karlín
Massage is provided by: Ing. Zuzana Matečná

Článek Těhotenská masáž se nejdříve objevil na spinezio.cz.

Our goal is to support the natural development of the child, develop their motor skills and motivation to move. We help children discover the joy of movement without pain and limitations.

What are the benefits of pediatric physiotherapy

Pediatric physiotherapy is not just about exercise. It is a comprehensive approach that combines professional knowledge, sensitive guidance and natural playfulness.

We observe how the child moves, how he reacts to stimuli and how he perceives his body. Based on this information, we choose appropriate therapeutic procedures that support the development of motor sills, coordination and balance.

Therapy takes place in a safe and friendly atmosphere. We respect the child's individual pace, mood and current needs. An environment of trust is key to real progress.

When can pediatric physiotherapy help

Physiotherapy can be beneficial from birth. We help children with, for example:

• delayed psychomotor development
• asymmetries or deviations in head position
• poor posture, scoliosis or flat feet
• difficulties with walking, coordination or balance
• conditions after injuries, operations or neurological diseases
• increased or decreased muscle tension

Physiotherapy is also of preventive importance - it helps children acquire healthy movement habits that are the basis for their entire lives.

What therapeutic approaches do we use

In therapy, we work with modern and proven methods:

• Vojta reflex locomotion - activation of natural movement patterns
• Bobath concept (NDT) - support of optimal movement development through play and touch
• DNS according to Prof. Kolář - development of correct body stabilization
• Sensomotor exercises - improvement of coordination, balance and body perception

Every child is unique, so we always create an individual therapy plan that matches their age and needs.

Cooperation with parents is key

Active parental involvement is part of the therapy. We show how to support the child at home, how to exercise with them and how to naturally incorporate movement into their daily lives. A well-informed parent is an important part of successful therapy.

Our goal is healthy movement and the joy of it.

The greatest reward for us is watching children's progress - the first turn, a more confident sitting position, the first steps or returning to movement after an injury. Children's physiotherapy is not only about expertise, but also about empathy, patience and joy from every small shift.

At SPINEZIO physiotherapy, we emphasize a sensitive approach, a safe environment and respect for the individual needs of each child and the entire family.

More information about the therapy options can be found HERE.

Author of the article: Mgr. Klára Pekárková

Článek Dětská fyzioterapie se nejdříve objevil na spinezio.cz.