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肩こりとだるい男
肩こりとだるい男

風邪と肩こりは関係がある?肩こりを解消して風邪予防をする方法

肩こりの男

冬の寒さが身にしみる季節になると、風邪をひきやすくなるという人は多いのではないでしょうか。風邪はウイルスや細菌に感染して起こる病気ですが、自分の体内の免疫力が低くなることでかかりやすくなります。

しかも、肩こりになりやすい人は、免疫力にも変化が出る可能性があるというのです。疲れがとれず、肩こりが気になるという人は、免疫力が低下しているかもしれません。そこで、肩こりを解消して風邪予防をする方法を紹介します。

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免疫力低下とストレスの関係

肩こり男

免疫力低下は、肩こりを生じやすくなる状態であるストレスにさらされ続けているということにつながります。生きていく上で適度なストレスは必要ですが、過剰なストレスを感じると、免疫系を抑制させる作用があるホルモンが分泌されます。

一時的なストレスなら、免疫力は活性化させますが、ダメージを受けるようなストレスにさらされ続けると、免疫力が低下していき、ウイルスに負けてしまうことがあります。

風邪のひき始めには肩こりになっている可能性がある

風邪をひいている時には、肩こりを感じている部分の筋肉は、リラックスしておらず、筋肉のこりの中にさらにゴリゴリしたしこりがあったり、姿勢が崩れていたりします。また、筋肉が余計なエネルギーを使っている状態になっていますので、疲れやすく回復も遅くなります。身体を休めようとしても、からの力を抜くことができないという場合が多く、さらに自分で脱力ができていないということに気づかない人も多いです。

免疫力は筋肉の緊張に作用する自律神経系の働きと密接な関係がありますので、風邪をひいている時には、肩こりに要注意です。逆に肩こりがある時には、風邪に要注意とも言えます。脱力ができていないことに気づいていない人もいますので、次のことをチェックしてみてください。

・仰向けで寝ると、布団での居心地が悪く、身体に違和感や痛みがある。
・仰向けで横向きになった時に、布団から腰が浮いているように感じる。
・いつからかは分からないが、枕が合わないと感じていた。
・目が覚めると、肩がこっていたり首が痛かったり、頭痛があったりする。
・うつ伏せで寝た時に、顔を右に傾けやすいが左には傾けにくいなどという左右差がある。
・顔がこわばり、笑顔がひきつる感じがある。
・大きく口を開けづらい。または顎の調子が悪い。

当てはまる項目が多いほど、自律神経系のバランスの乱れから肩こりを生じて、免疫系の働きが低下する可能性があります。

風邪をひくと肩こりが起こりやすくなる

風邪をひいて咳がよく出ると、肋骨についている筋肉や腹筋が痛くなり、さらに背中や肩のハリ感・痛みが生じます。また、寝ている時間が長くなると、身体を動かす機会が減りますので、身体のいろいろな部分にこりを感じ、中には肩こりを感じる人もいます。

風邪予防のための肩こり解消ストレッチ

肩こりを感じやすくなるきっかけは、風邪にかかる前後だということが分かります。免疫力低下を予防したり、風邪の症状による肩こり予防・解消をしたりするために、首や背中だけでなく腰や足の後面の緊張をほぐすストレッチを紹介します。

まず、ひざを抱えるようにして床に座って、かかとを身体に近い位置にしておでこを膝につけます。この時、首が伸ばされますが、痛みが出る時には中止してください。
次に、おでこを膝に付けて、両足を少しずつ伸ばします。少し伸ばして10秒くらいストップし、首の後ろや背中、腰が伸びるように意識しましょう。
それから、さらに両足を伸ばしていき、ストップして伸ばしましょう。手の指をつま先にかけることができる人はそうしますが、筋肉の緊張が強い人は無理のないようにしましょう。
両足を伸ばしきったら、足首を手前に引き、ふくらはぎを10秒ほど伸ばします。
この後、さきほどとは逆に、足のつま先を身体から遠ざける方向へ動かし、肩甲骨の内側をしっかり伸ばします。肩甲骨の内側が気持ちよく伸びるように、手の指はつま先にかけておきましょう。

以上の一連の動きを3~5回繰り返します。緊張している筋肉によっては、両足が伸ばしにくかったり、膝が曲がった状態になったりするかもしれません。ゆっくりと息を吐きながら伸ばしてみましょう。回数を重ねるうちに、伸ばしやすくなっていきますので、焦らず無理のないようにチャレンジしてみましょう。

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まとめ:身体の緊張をほぐして風邪予防をしよう

肩こりは肩の筋肉が緊張している状態です。この緊張状態が長く続くと、免疫力低下を引き起こし、風邪にかかりやすくなります。

そのため、うがい・手洗いはもちろんですが、肩こり解消も風邪予防のために大切なのです。日頃から、ストレッチなどを行って肩こりを解消し、風邪をひかない身体づくりをしましょう。

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風邪の症状が辛くて寝れない時の対処法

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