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マッサージするカップル
マッサージするカップル

一日10分のリンパマッサージでむくみを解消する方法!

マッサージするカップル

立ち仕事に限らず、デスクワークで長時間椅子に座ったままでも足はむくんでしまうもの。
特にこの時期は寒さで血液循環も悪くなり、体内の水分バランスも崩れやすくなります。

このむくみ、放っておくと慢性化し、むくみ体質を通り越して水太り体質、果ては実質の体重増へ繋がってしまいます。

その日のむくみは何とかその日の内に解消して、スッキリとした朝を迎えたいものですね。

本記事では一日10分で足のむくみをとる、リンパマッサージを紹介します。

スポンサーリンク

むくみとりマッサージの前に、リンパとは?

顔のむくみをとる女性

私たち人間の体の60~65パーセントは水分といわれていますが、この体内の水分は血液となって血管の中を循環している他にも、体液となってリンパ管の中を循環しています。この血流やリンパの流れが、冷え性などをはじめ様々な理由で悪くなり、むくみを引き起こすと言われています。

とくに女性にむくみが多いのは、皮下脂肪により血流が男性よりも悪いのと、生理によって自律神経が乱れやすいためだと言われています。

逆に言えば、このリンパや血液の流れを良くしておけば、むくみも改善できるというわけです。

もう一つ:むくみとりマッサージのまえにリンパの働き

このリンパ管やリンパ節、そしてその中をめぐるリンパ液、網目のように体の中に張り巡らされ、体内に水分をめぐらすだけでなく大きく以下の3つの働きをしています。

  • 余分な体液の回収
  • 不要物の排泄
  • 細菌などを取り込み排除する免疫機能

健康維持にこのリンパ系の働きを活発にしておく事は必要不可欠なのですね。

リンパマッサージの方法

具体的に、むくみ解消、健康促進のリンパマッサージの方法をご紹介いたします。

リンパマッサージの手順

リンパマッサージはリンパの最終出口となる鎖骨のくぼみから始めます。体の先端から始まったリンパ管は最終的に鎖骨下のリンパ節というところに集まり静脈に合流します。出口でもあり、体中からのリンパ液が集まる場所であるため、詰まりやすい個所でもあります。

最初に出口の循環を良くしてから、徐々に先端部へと移行します。
具体的には。

  • 鎖骨のくぼみ
  • ひじの裏
  • 指先
  • お腹
  • 膝の上
  • 足首
  • つま先

といった順番で行っていくのが効果的とされています。この内の何処か一つを飛ばしてしまう分には問題はないのですが、鎖骨のくぼみだけは必ず最初にほぐしておかないと効果がありません。

リンパマッサージの方向

リンパマッサージを行うにあたって全身の各リンパ節の位置を把握しなければなりません、リンパ管は最終的に鎖骨部分に集まり静脈に合流するまでに様々なリンパ節を経由します。
マッサージを行う際にはリンパ管を各リンパ節に向かってゆっくりと優しく押す、もしくはさするようにマッサージします。

今回は下半身のむくみとりに重点を置いて、下半身のマッサージの仕方を説明します。

足の裏

全体を両手の親指で押します、痛いところや冷えているところは念入りにマッサージします。

足の甲

両手の親指でさするようにマッサージします。先端から足首に向けて、また骨と骨の間をさするようにマッサージします。

ふくらはぎ

膝の裏のリンパ節に向かって足首からさすりあげるようにマッサージします、むくみやすい部分でもあるので気になる方は念入りにマッサージして下さい。

太股

太股もむくみが気になる部分だと思います、鼠径〈足の付け根〉のリンパ節に向かって、こちらもさすりあげるようにマッサージを行って下さい。ポイントは内腿と外腿、両方をまんべんなくマッサージする事です。

お尻

腰からおしりのラインにそって円を描くようにさすります。左右同時に手のひらでマッサージしましょう。

お腹

お腹は、おへそを中心に時計回りに円を描くようにマッサージします、その後みぞおちから鼠径のリンパ節に向かってさするようにマッサージしましょう。

むくみ解消リンパマッサージの圧力

マッサージの部位や方向を説明させていただきましたが、あくまでも優しくさすようにマッサージをしていくのがポイントです、強く圧力をかけすぎると、かえってむくみの原因となるだけでなく内出血を起こしてしまう可能性もあるからです。

またリンパマッサージはあくまで、押したりさっすたりであって、肩揉みのような揉むマッサージではありません。

全身を駆け巡るリンパ管

今回は下半身のむくみを解消するために足腰のリンパマッサージが中心でしたが、リンパ管は全身に網目のように張り巡らされています。時間があれば足以外にも腕や顔、首や胸背中など全身のリンパをリンパ節に向かってマッサージされる事をお勧めいたします。むくみ解消だけでなく色々な健康効果が期待できます。

まとめ

リンパ管は体中に水分を運んでいるだけでなく、不要物の排出や細菌などを排除する、免疫機能を司る大切な器官である。
マッサージによってリンパの流れを良くしておくと、むくみ解消だけでなくその他の健康効果も期待できる。
むくみ解消リンパマッサージはリンパ管を優しくさするようにリンパ節に向かって行う。

スポンサーリンク

Check Also

足のむくみをマッサージ

足の疲れとむくみの解消に効果的!簡単、速効性のある足枕

立ち仕事の方は、足のむくみに悩 …

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