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ぎっくり腰を予防するために役立つ体操

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ぎっくり腰は、腰の筋肉の過負荷によって起きると言われています。つまり、腰の筋肉に疲労が溜まりすぎてしまい、それが限界を超えるとぎっくり腰として表われるというわけです。このようなことを防止するためには日頃から腰の筋肉に疲れを溜めないように、適度に体操を行なうことが大切です。

腰の筋肉をほぐすために体操を行なうのであれば、無理をせず適度に腰の筋肉を伸ばす、ほぐす、ということを意識して行ないましょう。定期的にそのような体操を行なうなら、ぎっくり腰を効果的に予防することができるでしょう。

ぎっくり腰は一度なってしまうと癖になるケガの一種だと言われています。ぎっくり腰になるとほとんど何もできなくなってしまいますので、普通に生活することが難しくなります。生活習慣を乱さないためにも、定期的に体操を行なってぎっくり腰をしっかり予防しておくことが大切です。では具体的に行なうことができる体操方法を幾つかご紹介してみたいと思います。

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ぎっくり腰を効果的に予防するための体操

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では、ぎっくり腰を効果的に予防するためには、自分に合った体操を定期的に行なうことが必要です。では具体的にどのように行なうことができるのでしょうか?幾つかご紹介してみたいと思います。

ぎっくり腰の予防に役立つ体操その1:体をひねる

腰の筋肉にあまり自信が無い人は、簡単にできる体操から始めると良いでしょう。

適度に体をひねるなら、効果的に腰の筋肉をほぐし、ぎっくり腰を予防することができます。まずは仰向けになります。両ひざを立て、両肩を床から離さないようにしながら立てた両ひざを真横に倒していきます。最初はひざが床に付かないでしょう。腰の筋肉がこわばっている証拠です。しかしこの体操を定期的に行なうなら、徐々に腰の筋肉がほぐれひざが床に付くようになるでしょう。

無理の無い範囲内で毎日この体操を続けるなら、効果的にぎっくり腰の予防ができるでしょう。

ぎっくり腰の予防に役立つ体操その2:ひざを抱える

仰向けになってひざを抱える体操も、適度に腰を伸ばして効果的にぎっくり腰を予防する助けになります。

仰向けになって両ひざは立てます。その後両手で片方のひざをゆっくりと胸に引きつけていきます。ある程度引きつけたならその状態で数秒間止まりましょう。腰の筋肉が伸びていることを感じますか?感じることができていれば効果的にぎっくり腰予防のための体操ができているということです。

数秒間キープしたならゆっくりひざを戻して次は反対側のひざを抱えて腰を伸ばしていきましょう。

片方ずつ伸ばし終えたなら、次は両ひざを抱えます。両膝を抱えて胸に引きつけます。この場合も腰の筋肉がしっかり伸びていることを感じてください。数秒間キープしたならゆっくり元に戻していきましょう。しっかり体操してぎっくり腰を予防しましょう。

ぎっくり腰の予防に役立つ体操その3:ラジオ体操

ぎっくり腰予防にラジオ体操が効果的だということをご存知でしょうか?日本人であればラジオ体操は小さなころから覚えさせられる体操なので、知らない人はほとんどいないことでしょう。夏休みの早朝に子供たちがラジオ体操をするのは誰もが知っている風景です。

このラジオ体操はぎっくり腰の予防にも効果的です。ラジオ体操には全身の筋肉を適度にほぐすことができる運動がたくさん含まれています。腰を回す体操やひねる体操も含まれていますので、腰の筋肉をほぐし鍛えることができます。ラジオ体操を毎日行うならぎっくり腰を効果的に予防することができます。

いつ体操するか?

ここまでで、ぎっくり腰を予防するために役立つ体操を幾つかご紹介致しました。これらの体操は、疲れが溜まる一日の終わりに、正しい方法で行なうなら、ぎっくり腰予防のために大きな効果を発揮することでしょう。

しかし、腰に違和感がある時や腰が痛むときに無理やりこのような体操を行なうなら、腰の筋肉を傷めてしまい、逆にぎっくり腰の原因になるかもしれません。腰の筋肉が疲れているように感じるのであれば、無理に体操しないで腰の筋肉を休ませましょう。

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まとめ:自分に合ったぎっくり腰予防の体操を行ないましょう

この記事ではぎっくり腰の予防のために役立つ体操と、いつ体操を行なうと良いのか、という点をご説明いたしました。参考にしていただけたでしょうか?

自分に合ったぎっくり腰予防のための体操を行ないましょう。しかし無理は禁物です。毎日体操を行なうことは大切ですが、腰に違和感がある時や痛みがある時には無理をしないで、腰を休ませる方が良いでしょう。是非この記事を参考にしてみてください。

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