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湯上がり、美女、風呂、髪
湯上がり、美女、風呂、髪

入浴後の新習慣!無理をしない気持ちの良いストレッチのススメ

湯上がり美人

入浴後にストレッチを行うと良いと聞いたことがある方も多いのではないでしょうか。入浴後は身体が温まり、いかにもストレッチを行うと効果がありそうですね。

本記事では入浴後に行うストレッチを行うとなぜ効果的なのか、入浴後のストレッチで得られる効果にはどのようなことがあるのかをご紹介します。本記事を参考にして、お風呂上りのひとときを有効に活用しましょう!

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入浴後はなぜストレッチが有効なの?

ストレッチ女性

入浴後は身体が温まり、代謝が良くなっています。また筋肉の緊張もほぐれているので、ストレッチによってよく伸ばすことができるのです。逆に身体が冷えているときは筋肉も硬く緊張しているため、身体を壊してしまう危険性があるのです。

入浴後の代謝が良くなっている時にストレッチを行うと、よりリラックスすることができたり、代謝の良い状態が維持できるためダイエットにも効果があると言われています。また筋肉が緩むことによって、身体が硬い人でも関節の可動域が広がり、より効果的にストレッチを行う事が可能となります。

入浴後は絶好のタイミング

入浴後は全身の血流が活発になっています。普段は硬くなってる筋肉をストレッチすることで、普段は使わない筋肉も動かすことになります。ただストレッチを行うよりも効果的なのは、代謝が良い状態で普段使わない部分の筋肉を伸ばすことにあるのです。

さらに入浴後のストレッチには、心を落ち着けてリラックスできる効果もあります。ストレッチによって筋肉が伸ばされると、その筋肉が緩みます。身体が緩む=リラックスすれば、心もそれにつられてリラックスするのです。心身ともにリラックスできれば、そのあとは良質の睡眠を得る事にも繋がるのです。

入浴後のストレッチの注意点

入浴後に限らずストレッチを行うときは、呼吸を止めずに行うようにして下さい。息を止めて行うと身体が緊張してしまいます。よりリラックスし、身体に負担を与えず気持ちよく行うためにも、意識して呼吸をしながら行います。コツは息を吐きながら筋肉を伸ばすようにすると良いようです。

また身体が硬い方に多いのが、反動をつけて無理やりストレッチをしようとするケースです。筋肉は「これ以上伸びたら切れてしまう」と感じると、無意識的に緊張してそれ以上伸びないようにします。ストレッチを行う際、筋肉が張る感覚がこれです。急激に動くときに筋肉はこの反応を起こしやすくなりますから、反動をつけて行うのは逆効果です。最悪の場合、筋肉を傷めてしまいます。ストレッチを行う際は、痛みを感じる手前、気持ちよく筋肉が伸びている状態で20~30秒ほど保持して、充分に筋肉を伸ばすつもりで行うようにしてください。

ストレッチのコツはシンプル、気楽、無理をしないこと

ストレッチは良質の睡眠や心身のリラックスには即効性がありますが、ダイエットや柔軟性を高める目的の場合は、すぐに効果がわかりません。効果が実感できないと継続も難しくなります。そこで、継続してストレッチを行うためのポイントをお伝えします。

ストレッチには様々なやり方がありますが、まず無理なく続けられるシンプルな形のものを行います。そして気楽に楽しむつもりで取り組みます。真面目な人ほどストレッチの形式にこだわってしまいがちですが、やり方にこだわるよりも、毎日継続する方がよっぽど効果的です。またストレッチは気持ち良い程度に行うのが大切です。身体が気持ち良く感じれば脳もそれが有益な行為だと判断して、もっとやりたくなるのです。ここで無理をして痛くなるまでやってしまうと、脳が有害なものと判断してしまい、継続が難しくなってしまいます。

入浴後のストレッチは、身体が緩んでいるため、とても気持ちよく効果的に行う事ができます。実際に行うときは「気持ちよく」と言うことを意識して、ストレッチを楽しむようにしてみてください。

ストレッチは入浴後に気持ちよく!

ダイエットや良質な睡眠を得るためにも効果的な入浴後のストレッチ。頑張らずに気持ちよく行う事で、その効果を最大限に引き出すことが出来ます。早く効果を実感したいからと自分の身体の限界を超える動きは怪我の元ですから、絶対に控えるようにしましょう。

難しく考えずに、就寝前に良く眠るための儀式として習慣化してみましょう。すると、いつの間にか元気な自分に気づいたり、身体が引き締まっていることに気がつく時がくるかもしれませんね!身体が硬くて悩んでいる方も、ひとまず入浴後にストレッチを始めてみませんか?

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