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あの痛みにコレが効く!頚椎ヘルニアストレッチの正しいやり方

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最近何だか肩こりや頭痛がひどい、筋肉落ちたかも、、。と思っているあなた、それは頸椎ヘルニアの前触れかも知れません。頸椎ヘルニアとは、長時間のデスクワークやスマホの見過ぎ等によって起こる、神経障害の病気です。ひどい場合は椎間板ヘルニアまで併発して歩行困難や、日常生活にも支障を来たす様になる大変怖い病気です。 誰でもなる恐れがありますが、毎日のストレッチにより予防出来る病気です。今回は頸椎ヘルニアに効果的なストレッチ方法をご紹介しましょう。

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頸椎ヘルニアになる原因

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毎日同じ姿勢でデスクワーク。気がつくと数時間机に向かいっぱなしの方も多いのではないでしょうか。頸椎ヘルニアは特に首の痛みや腕が上がらないなどの症状がいきなり現れます。長年の疲労がそのまま激痛として現れ、大体6週間から 8週間で痛みが軽減していきます。しかし、何度も繰り返して習慣になりやすく、悪化した場合は下半身にも支障がでます。普段からのストレッチで予防する事が大切です。

頸椎ヘルニアストレッチの注意点

ストレッチは、なってからも、なる前にしても予防効果がありおすすめです。得にデスクワークの合間や、ちょっとした空き時間を利用してちょこちょこ行うと良いでしょう。ただし、効果があるからと痛みをおさえて無理にストレッチするのは大変危険です。ヘルニアを悪化させる原因になりますから、痛い時には無理せず安静にして下さい。

頸椎ヘルニアストレッチの方法

簡単にできて効果のあるストレッチをタイプ別にご紹介しましょう。

首に効果のあるストレッチ

手と頭を押し合う抵抗運動です。 ①両手を額に当て、頭を押す様に頭を前に曲げようとします。 ②両手を頭の後ろで組み、頭を押すように頭を曲げようとします。 これを約5秒間位を交互に10回行って下さい。呼吸は鼻から息を吸って口からゆっくり吐き出して下さい。力を入れすぎずに、頭と手を押し合って下さい。 これ以外にも、ラジオ体操でやる、首を前後左右に向く運動も効果的です。痛みがないなら毎日2~3回行うと首の血行がよくなっておすすめです。ただし首を後ろにそらすと痛みがでる場合がありますから、気をつけて下さい。

タオルを使ったストレッチ

①頭にタオルを巻き、端を片手で持ちます。 ②そのまま肘を下げて頭を横に傾けていきます。5秒そのままの状態をキープしたらゆっくり頭を戻し、タオルを持つ手を替えて反対側に頭を傾けます。 タオルを使うと強い力で引っ張ってしまいがちです。あくまでもゆっくり、優しくひっぱる事を心がけましょう。そのまま首にタオルをかけてゆっくり牽引したり、タオルを持った手を上にあげて左右に身体と頭をねじっても良いでしょう。 無理の無い範囲で行って下さい。

入浴中のストレッチ

ヘルニアの治療には、投薬やストレッチの他に体を温めて治すと効果があると言われています。 ①半身浴をしながら、肩に温めたタオルを乗せる。 ②タオルを乗せたまま肩を前後にゆっくりまわす。息を3秒間ゆっくりはきながら前へ3回、3秒間息を吸いながら後ろへ3回、なるべくゆっくり行って下さい。 手で首や肩を優しくマッサージしても良いでしょう。筋肉を柔くほぐす作用のあるアロマオイルで首や肩をマッサージするとリラックス効果も高まります。体を洗う時に少し肩をそらしてみたり、首を左右に振ってみたりと無理の無い範囲でストレッチしてみましょう。

アイソメトリックトレーニング

これは静的運動と呼ばれ、動かずに筋肉をつける運動です。体を動かさないで行うため、ストレッチの1種といってもいいでしょう。最小限の力で首や腕に筋肉をつけるには大変有効です。負担も少なく、とても簡単なので、是非毎日行ってみて下さい。ただし痛みがある場合は控えて下さい。予防効果として行いましょう。 腕のトレーニング
. 両手首の脈を測るところをあわせます。 . 下になっている方の腕の上腕部分が体と平行になるように引いて構えます。 . 下の方の手を力瘤を作るよう力を入れて、反対の手で逆向きに押さえます。 . 両腕とも目いっぱい力を入れた状態で8~12秒維持してください。
肩と背中のトレーニング
. 両手の親指を除く4本指をかぎにして旨の前で組みます。 . ひじを横に突っ張って構えます。 . 肩甲骨を寄せるようなイメージで外側に向けて思いっきり引っ張りながら8~12秒間維持してください。
腕のトレーニング
. 影絵の犬を作るように両手の平を合わせて握ります。(もしくは合掌します) . 手を胸の前に構えて、ひじを横につっぱります。 . 両方の手を思いっきり押し合って8~12秒間維持してください。
いかがですか。ストレッチは効果がある方法ですが、痛い時は絶対に無理をしてはいけません。ヘルニアの治療には運動よりも投薬や手術など、他に治療法は沢山あります。出来る範囲で行う事が大切です。

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