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思わずア〜と声が出る!腰痛と肩こりに効くストレッチ5つの方法

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腰痛、肩こり。現代人ならどちらかは必ず経験した事があるでしょう。慢性化している方も多いのではないでしょうか。今日の疲れは今日のうちに取りたい。しかし明日は又明日の疲れが来る。でもストレッチを習慣にすれば、少しでも身体に負荷がかかりにくくなるはずです。今回はどこでも簡単に出来て効果の高いストレッチをご紹介しましょう。

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腰痛の原因とは

考える

腰痛は一度なると治りにくく、逆に悪くなるケースが多いようです。悪化させないためにも、日常生活でのケアを早めに行なうことが重要です。腰痛とはいっても、原因によって治療法や予防法は違います。それは、腰痛には異なる三つの原因があるからなのです。腰痛の3つの原因は、筋肉疲労、肥満、骨格のゆがみです。ストレッチ、冷え症を改善すると効果的です。

肩こりの原因とは

肩こりの原因は、デスクワーク等による「長時間での同じ姿勢」、これに伴う「不良姿勢」「机と椅子のアンバランス」「不良姿勢による長距離運転」など、“全身を使わず、同じ筋肉のみ使いつづける”結果、筋肉が疲労をおこし、肩こりの原因となります。やはり腰痛同様、ストレッチが効果があるようです。

腰痛に効くストレッチ

☆座り過ぎに効くのストレッチ

Step1:片膝を立てて横になります

Step2:立てた膝にもう一方の脚のアキレス腱辺りをひっかけます

Step3:両手を組んで、Step1で立てた方の脚膝を自分の胸に近づけるように引きます

筋肉が固まっている人は、Step2の状態でもお尻が伸びている感覚がすると思います。その状態でストレッチされていれば、無理やり引っ張る必要はありません。じわじわと効いているのを感じながら少し左右に動くなどすると、伸びている場所がよく分かります。

Step3の時には大きく息を吸って吐きながら膝をひきつけます。息を吐ききったらゆっくりと息を吸いながら元の姿勢に戻してください。片方ずつ3~5回を目安にするといいでしょう。

ストレッチする環境ですが、あまり下が柔らかすぎるとよくありません。スプリングが強く反発力の高いベッドなら問題ありませんが、姿勢を変えると身体が沈み込んでしまう柔らかさだと、狙った場所以外の筋肉を緊張させてしまう場合があります。

フローリングだと少し冷たすぎるかもしれないので、できれば畳かカーペットの上でやってみてください。背骨や尾てい骨が床に当たって痛い場合は、布団の上でも構いません。

☆電車内でのながらストレッチ

Step1:つり革を持っている状態で、両足を少し開きます。肩幅より広めという感じです。

Step2:ひざを少し曲げて、腰を引くようにして背筋をストレッチします。

Step3:逆側も同様にやります。

☆お風呂場で出来る下肢のストレッチ

Step1:浴槽に入り、背中を背面に寄りかからせて座る。

Step2:両足を伸ばした状態から、片方の膝を曲げる。

Step3:曲げた足の腿(膝裏)の部分を両手で持ち上げて、ハムストリングを伸ばす。

Step4:ゆっくり下ろして、また逆側で同じ運動をする。

肩こりに効くストレッチ

☆背中合掌ストレッチ

Step1:椅子に座る、又は膝立ちをします

Step2:腕を背中に回して背中で合掌します

Step3:3回呼吸をしてもとの姿勢に戻ります

背中のなるべく高い位置で合掌をしましょう。呼吸に合わせて、吐くたびに少しずつ両腕を寄せるイメージです。吐き気が強すぎる時にすると、逆効果になるので中止してください。3回の呼吸を2セットすると、背中側に血が流れるのが分かってくるかと思います。手首だけを寄せるのではなく、腕全体を後ろに引っ張るのがポイントです。

肩こりや首こりを放っておくと背中がガチガチに固まってしまうので、背中で合掌することが難しい人もいるかもしれません。その場合は無理して合掌しようとはせずに、肩甲骨を寄せるように胸を張って腕を後ろに引っ張るところから始めましょう。段々と背中周りの筋肉がほぐれてきます。

☆肩こりストレッチ

Step1:ストレッチを行う前に軽く顔を左下に向け、右後頸部の張り感を確認しておきましょう。

Step2:両肩先を耳に近づけるように、肩をすくめ、同時に顔を斜め上に向けます。両肩に頭が埋まるようなイメージです。

Step3:両肩をすくめたまま、頭だけ左右にゆっくりと振り動かします。5往復くらいでOK。

Step4:顔を左下に向け後頸部を10~20秒間かけてストレッチ。最初のチェックの時よりも伸びやすくなっていればよいですが、まだ硬さが残る様であれば、再度「2」から順に行ってください。

首・肩・腰スッキリ!体調改善!簡単ながらストレッチ (らくらく健康シリーズ)
SBクリエイティブ株式会社 (2014-04-25)
売り上げランキング: 45,679

まとめ

いかがですか。毎日出来る簡単なストレッチです。腰痛も肩こりも筋肉疲労と運動不足が原因の1つです。お風呂でリラックスしたり、時々休憩を取って、身体に負担をかけない様に注意して下さい。

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