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タオル
タオル

ストレートネック対策にオススメ!タオル枕の作り方とポイント

タオル

 

枕は何年も同じものを使っているという人、多いと思います。しかし布団やパジャマは季節ごとに替えているのに、枕は同じでいいのでしょうか。特にストレートネックの方は枕が重要だそうです。でもオーダーメイドだったり、良い枕って高価なものが多いですよね。そんな時オススメなのがタオル枕です。

こちらでは、タオル枕の作り方とポイントをご紹介します。

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枕と睡眠

枕の働き

タオル

質の高い睡眠を得るには枕選びが大切になります。枕が高すぎても低すぎても身体の調子を悪くし、質の高い睡眠を得ることが難しくなります。首が真っすぐになるように横を向いたときに、おでこと鼻を結んだ線と、鎖骨の間のくぼみ同士をつないだ線が、一直線の十字になるように枕の高さを整えるのが大事です。

枕が高い
枕が高すぎると肩が浮いた状態になり、首が引けてしまいます。そうなると首や肩に負担がかかり、朝目覚めた時に首こりや肩こりを感じたりします。また、首にシワが出来やすくなります。仰向けの姿勢がつらくなるので、横向きの姿勢が多くなります。

枕が低い
枕が低すぎると頭が下がってしまいます。すると頭や顔の血液の循環が悪くなり、朝に顔がむくみやすくなり、頭痛の原因にもなります。仰向きに寝ているときに、頭の後ろに手を置いていたり、横向きの時に顔の下に手や腕を置いているならば、枕が低いのかも知れません。

枕なし
かといって枕を使わない場合も首に負担がかかってしまいます。眠りが浅かったり首こり、肩こり、顔のむくみの原因になります。

現代人の悩み「ストレートネック」

PCやスマートホンなどの影響でストレートネックになる人が増えています。ストレートネックとは、本来は前方向に弯曲しているはずの首の骨が、姿勢の崩れや慢性的な負荷によってまっすぐになった状態をいいます。ストレートネックは頸椎の正常なカーブは失われ、頭は頚椎より前に来ています。ストレートネックの場合、頭部や重心線が背骨より前に来てしまう為に、重い頭を首の筋肉で支えなければなりません。頭の重みを分散し辛いので首、肩の筋肉に必要以上に負担がかかります。その結果、肩こり、頭痛、首こり、吐き気やめまいなども起こります。さらに自律神経にも影響する為、自律神経失調症になる場合もあります。

また、猫背も脊椎の正常なカーブが失われている状態なので、首に同様の負担をかけていると言えます。

低反発枕はNG

低反発枕がストレートネックを生み出すとも言われています。頭にフィットしすぎるため寝返りを打ちにくくなり、首の骨がまっすぐになりがちなのがその理由です。ストレートネックは首が前のめりになっていることから引きおこりますが、それをさらに加速させてしまうのです。横向き寝で苦しくなってしまう低反発枕は寝返りを妨げ、首に負担をかけやすいのです。

タオル枕のすすめ

ストレートネックや猫背などの首周辺の症状がある方にオススメなのがタオル枕。以下、タオル枕のメリットを挙げてみました。

  • 安くてお手ごろ
  • 汚れたらすぐ洗える
  • 高反発だから首の矯正が可能
  • 旅行や出張の時も簡単にできる

オススメのタオル枕

タオル枕の作り方

家にあるバスタオルを使って作れます。寝返りがしっかり打てるように、横幅50cm以上のサイズを用意してください。

  • 1.バスタオルを横半分に折ります
  • 2.もう1度半分に折ります
  • 3.端から固くクルクルと巻きます
  • 4.目安は指4本分の高さです
  • 5.両端をひもで固く結びます
  • 6.頭ではなく首の下に入れて寝ます
  • 7.この状態で顔を左右にゆっくり大きく10~20回振ります

首が反りすぎて痛みを感じるときは高すぎです。調整してみても高い場合は一回り小さいバスタオルで作ってみて下さい。逆に隙間があるときは、反対に枕が低すぎなのできつく巻き直してみましょう。足りない場合はフェイスタオルを重ねて巻くと高さと固さが調節できます。

タオル枕の使用方法

毎日少しずつ使って慣らしていきます。初めは5分、そして10分と伸ばしていきましょう。横寝の場合には、首のくぼみに入れず耳の上部あたりの側頭部に当たるように使います。

使用時に違和感を感じたらすぐに使用をやめてください。また、子どもにはオススメできません。

バスタオル快眠法 枕いらずの睡眠改善 (impress QuickBooks)
インプレスコミュニケーションズ (2013-06-27)
売り上げランキング: 12,484

まとめ:ストレートネック対策にタオル枕を使おう

ストレートネックとは首の正常なカーブが失われた状態で、肩こりや頭痛、首こり、吐き気やめまいなどが症状として出ます。対策としてタオル枕がおススメです。おさらいしておきましょう。

タオル枕のメリット

  • 安くてお手ごろ
  • 汚れたらすぐ洗える
  • 高反発だから首の矯正が可能
  • 旅行や出張の時も簡単にできる

タオル枕の作り方

  • 1.バスタオルを横半分に折ります
  • 2.もう1度半分に折ります
  • 3.端から固くクルクルと巻きます
  • 4.目安は指4本分の高さです
  • 5.両端をひもで固く結びます
  • 6.頭ではなく首の下に入れて寝ます
  • 7.この状態で顔を左右にゆっくり大きく10~20回振ります

この記事を参考に、首や肩のだるさをスッキリ解消してくださいね。

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