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ストレッチする男性
ストレッチする男性

朝の疲労やダルさも吹き飛ぶ、簡単3分寝起きストレッチのススメ

ストレッチマン

朝が苦手という方も、朝は比較的得意という方にもオススメしたいのが、朝に簡単なストレッチをするということです。ストレッチは筋肉をほぐし、疲労を回復すると同時に代謝をあげて、体の活動を活発化させてくれるのです。

その名も「寝起きストレッチ」。最近ではダイエット効果も認められており、早朝ストレッチに勤しむ女性も非常に増えたと聞き及びます。

この記事では、朝にストレッチをして健康的な一日を過ごすための方法についてご説明いたします。

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朝のストレッチが効果的なその理由

朝の空

寝起きのストレッチは、すでに述べたようにダイエット効果も認められて非常に広まっています。会社では簡単な体操を取り入れているところもあるそうですね。寝起きでは体のあちこちの筋肉が眠っており、疲労が蓄積した状態にあります。それらをときほぐして、体中の代謝を向上させるため、寝起き直後のストレッチは高い効果があると言われているのです。

朝のストレッチと合わせて、睡眠前のストレッチも効果があります。両方行うことで、より快適な入眠と起床が可能になるでしょう。

寝起きストレッチは、食事の前に行うのが理想です。文字通り朝起きてカーテンを開けたら最初に行うのが寝起きストレッチなのです。時間は大体3分程度。あまり長く行わなくても大丈夫です。

寝起きストレッチとダイエット効果

起床一番最初にする活動は、もっとも筋肉を刺激します。そのため、寝起きの運動は格闘家やアスリートたちも推奨しています。

ダイエット効果が認められるのも、こうした体操によって朝の代謝をあげ、何もしない状態よりも長時間代謝があがった状態で一日を過ごせるからだと言われています。

また、基礎代謝をアップさせる運動ですので、リバンドしにくいカラダになるのも嬉しいところですね。普段あまり使わない場所の筋肉もストレッチによって鍛えられるため、脂肪がつきやすい所にも、筋肉がつくため、スリムな体型をキープしやすくなります。

ストレッチの方法

寝起きストレッチをする場合には以下の様なことに気をつけましょう。

  • 無理をしないようにして、伸ばして気持ちのよい範囲でじっくりと動くこと
  • 体を伸ばす時には、呼吸をゆっくりと吐き出すようにする
  • 体を伸ばした時に、鋭い痛みを感じる方向は、キープ時間を短めにする
  • 伸ばしている部位に意識を向けるように、自分の体に集中する

無理をしないで、さらに自分の体に集中してストレッチを行うようにすることが重要だということです。寝起きで体がかたい状態にあることもあり、普段以上に注意して行うようにしましょう。

全身の歪みを解消するストレッチ

まずは全身の歪みを解消するストレッチです。寝起きはまだ軟骨が柔らかい状態にあるため、効果的に全身の歪みを解消することができます。骨盤矯正にもよいですね。

まず、仰向けになって両手を頭の上で組みましょう。顎を軽く引いて、腰が反り過ぎないようにします。そのまま、組んだ手のひらを返して、手のひらを上へと押出、かかとは下に押出し、ゆっくりと全身を左側へと伸ばします。

さらに、両足、両手のひらを右方向へと押し出して、右の体をじっくりと伸ばします。そのまま十五回ほど繰り返し、反対側も同じようにしましょう。

腹筋アレンジストレッチ

腹筋に効果的なストレッチです。

仰向けになって、手の後ろで両手をくみ、おへそのあたりに視線を移します。呼吸を長く長く吐きながら、肩甲骨辺が床から少しだけ浮くように上半身を浮かします。次に、息を吐きながら元の状態に戻します。

これは五回前後を目安に行うとよいでしょう。

ふとももに効くストレッチ

寝転がったまま片膝を抱えて、足をあげます。その際、足の指を上に向けます。伸ばしたあしの肘裏が床から浮かないようにしましょう。
右足をアゲて、膝を両手で組んで頭の方へと倒します。少しだったら伸ばした方の足の膝がまがってもよいでしょう。伸ばした足の膝裏は床から浮かないようにしましょう。

立ったままできる股関節ストレッチ

次は立ったままできる股関節ストレッチです。

つま先を斜めに開き、両足を1メートルほど開きます。そのまま、太ももの裏と床が並行になるように膝を深く曲げ、腰をおろします。この時、つまさきよりも膝が前にでないように意識しましょう。

そのまま、両手をそれぞれの膝の上に置き、ゆっくり上体を右方向にねじります。この時、左手で膝を推し、左太もも内側から股関節、鼠径部までの伸びを感じましょう。おしりを突き出さないように、ゆっくりと10呼吸繰り返します。反対側も同様に動作しましょう。

ALINCO(アルインコ)  エクササイズ フロアマット 厚さ 9mm EXP150
ALINCO(アルインコ) (2012-04-05)
売り上げランキング: 19

まとめ:寝起きストレッチで健康&ダイエット

寝起きストレッチはアスリートたちも勧める運動です。一日を爽やかなに過ごすことができる寝起きストレッチは、健康にも効果的でダイエット効果も抜群です。

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