綺麗なおしりを作るのに最適なエクササイズ!臀部周辺を伸ばすストレッチメニュー

おしりの周辺にある筋肉とは?

おしりの周辺にある筋肉のなかでも特に代表的なのが大殿筋です。大殿筋は脚を後ろに振ったり、脚を外側にひねったりする際に使われる筋肉で、歩く時や走る時に非常に重要な役割を果たしています。その分だけ日頃から酷使されやすい部分でもあるため、ストレッチを通して柔軟性を高めておくようにしましょう。また、脚を内側にひねる際に使われるのが大腿筋膜張筋や中殿筋、小殿筋などです。これらの筋肉が硬いと歩いている時にひざに大きな負担がかかりやすくなり、靭帯を痛めてしまう原因にもなり得るのでこまめにケアしてあげるのが重要です。

大殿筋のストレッチのやり方。

まず両方のヒザを立てた状態で床に座ります。そして、伸ばしたい方の脚をもう片方の脚のヒザの上に乗せます。この時、乗せる方の脚の足首がヒザの上にくるように調節してください。また、手は身体の少し後ろ側に付き、上体が倒れないようにしっかりと支えます。ここが大殿筋のストレッチのスタートポジションです。この状態から乗せている方の脚に胸を近づけるようなイメージで上体を前に倒していきます。ポイントは身体を倒す時に背中が丸まらないようにすることで、胸を張りながら動かすと上手に大殿筋をストレッチさせられます。逆に、体幹が曲がってしまうと股関節を十分に曲げることができず、大殿筋に対して力を加えることができません。ほかにも、胸を倒していく際には上半身を動かすのではなく、股関節の付け根から身体を動かすようにするとさらに効果的です。ちなみに、大殿筋が硬くてこの方法でのストレッチが難しい場合には立てている方のヒザの角度で負荷を調節できます。脚を少し前に伸ばしてヒザの角度を大きくすると大殿筋にかかる負荷が少し小さくなり、身体が硬い人でも無理なく取り組めるようになります。

大腿筋膜張筋・中殿筋・小殿筋のストレッチのやり方。

まずは両ヒザを伸ばした状態で床に座ります。次にストレッチしたい方の脚の足首をもう片方の脚のヒザの上に乗せます。これが大腿筋膜張筋・中殿筋・小殿筋のストレッチのスタートポジションです。ここから乗せた方の脚のヒザを下に押し込みながら筋肉を伸ばしていきます。この時に押す方の手とは反対側の手を両足の間に挟み込んでおくと脚がいい具合に固定され、ストレッチ効果をさらに高めることができます。大腿筋膜張筋・中殿筋・小殿筋をしっかりと伸ばすには動かす際に骨盤を固定しておく必要があるのですが、意識をして動かないようにするのは初心者には少々難しいでしょう。ですから、手を上手に使って動きを誘導してあげた方が安全にターゲットの筋肉を伸ばせます。また、ヒザを押す動きにつられて上体が傾かないように注意するのも大切です。身体が横に傾いてしまうと股関節を大きく動かせなくなり、大腿筋膜張筋・中殿筋・小殿筋に対して十分な刺激を与えられなくなってしまうからです。このストレッチの目標は押したヒザの角度が地面と水平になることですが、身体の硬い人は決して無理をしないでください。水平になる少し手前で止めても十分にストレッチ効果はあるので、自分のできる範囲で少しずつ可動域を広げていきましょう。

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