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筋トレ,ジム
筋トレ,ジム

筋肉のこわばりを取るための腰痛改善トレーニング

トレーニング

腰痛を改善する為には、継続的なトレーニングが必要な場合があります。腰痛が腰の筋肉のこわばりが原因の場合、ストレッチが主な腰痛改善のためのトレーニングとなります。毎日継続的にトレーニングして、腰痛を改善していきましょう。

しかし、突然に腰痛になってしまった場合、例えばぎっくり腰などになってしまった場合は、まずは腰を休ませなければならないと言われています。ですから、腰痛人なってしまったからといってトレーニングすればよいということではありません。まずは、病院へ行って自分がどのような腰痛なのかということを確認しましょう。そしてそのあとで、腰痛改善のためのトレーニングを行なっていきましょう。

この記事では、腰痛の原因が筋肉のこわばりだった場合のトレーニング方法をご紹介して見たいと思います。先程も述べたようにこの種類の腰痛を改善する為の主なトレーニングはストレッチです。
では幾つかご紹介してみたいと思います。

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腰痛改善に役立つトレーニング

筋トレ

腰痛改善のためのトレーニングとしてストレッチを行なうと、どのような効果が得られるのでしょうか?腰痛改善のためにストレッチを行なうことで、腰の血流を改善し、腰の固くなった筋肉を和らげ、腰の負担を減らすような姿勢作りをサポートしたりすることができます。

では、腰痛改善に役立つトレーニングを幾つかご紹介してみましょう。

腰痛改善のためのトレーニングその1:腰回りの筋肉をほぐす

まずは腰回りの筋肉をほぐすことによって、腰痛を改善していきましょう。

まずは仰向けで寝転がります。そして脚をそろえたままひざを胸の方にひきつけ、そのまま横に倒していきます。倒したらすぐに反対側に倒します。このようにしてゆっくり腰を何度か回していくことによって、腰痛を改善していきましょう。

次は、また仰向けに戻ります。そのまま下半身だけをひねります。上半身は上を向いたままで、片方の腕を横に伸ばします。そして伸ばした腕と同じ側の足のひざを反対側の床に付けるようなイメージでクロスさせましょう。この時、伸ばしていない方の手はクロスしたひざに添えます。このようにして、じっくりと腰の筋肉を伸ばし、腰痛を改善しましょう。終わったなら今度は反対側です。

腰痛改善のためのトレーニングその2:内腿の筋肉と腰回りの筋肉を同時にほぐす運動

次は腰回りの筋肉と、内腿の筋肉を同時にほぐすことによって腰痛を改善しましょう。
まずは仰向けに寝転がります。そして、片方ひざを直角に曲げ、もう片方の足の足首を曲げているひざにかけます。内腿が伸びていることを実感できますか?体の筋肉は連動しているので、腰とそれに近い筋肉はすべてほぐしておくと、腰痛改善に役立ちます。

腰痛改善のためのトレーニングその3:背骨のトレーニング

背骨の周りの筋肉が固まってしまうと、これもまた腰痛の原因となります。背骨と背骨周りの筋肉をほぐすのは、腰痛改善に大きな効果があることでしょう。
まず、両膝を床に付き、また手も同じようにします。そしてその姿勢からお腹をへこまして背中を丸めます。何回か行なうと背骨の筋肉全体をほぐすことができます。

腰痛改善のためのトレーニングの例を挙げてみました。いかがでしたでしょうか?もちろんこれ以外のトレーニングもありますので、ご自分に合った腰痛トレーニングを見つけましょう。

では、腰痛改善のためトレーニングはどのような効果があるのでしょうか?具体的に取り上げてみたいと思います。

腰痛改善トレーニングの効果その1:腰に負担がかかりにくい状態をつくる

腰痛改善トレーニングでストレッチを行なうと、姿勢が正され、腰痛になりやすい姿勢を避けることができます。

また腰をいたわらなければならない、という意識が働きますので、日常生活で腰に負担をかけないように気を付けながら生活ができるようになるでしょう。腰は毎日かなりの重さを受け止めていますので、毎日腰のケアを考えて行動することが大切です。

腰痛改善トレーニングの効果その2:文字通り痛み改善できる

腰痛改善トレーニングの一番の目的は腰痛を治すことです。腰痛改善トレーニングとして毎日ストレッチを行なうなら、血行が良くなり、腰痛に伴う痛みが緩和されていくことでしょう。

自分で治せる! マッケンジーエクササイズで腰痛スッキリ解消!! (実用百科)
岩貞吉寛
実業之日本社 (2011-05-11)
売り上げランキング: 15,633

まとめ:自分に合った腰痛改善トレーニングを見つけて腰痛を改善しましょう

この記事では、筋肉のこわばりが原因で起きる腰痛を改善する為のトレーニング方法をご紹介いたしました。いかがでしたか?

腰痛には様々な種類がありますので、まずは自分がどのような腰痛なのかということを知るように努めましょう。そしてそのあとで、効果的な腰痛改善トレーニングを行なって腰痛を治していきましょう。

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