腰痛を予防するのにおすすめのストレッチ!おなか周辺を伸ばすストレッチメニュー

腹直筋のストレッチのやり方。

おなかの正面部分にあるのが腹直筋です。いわゆる『シックスパック』と呼ばれる部分で、ここの筋肉をやわらかくしておくと姿勢の保持が楽になり、腰痛などの予防につながります。では、腹直筋の具体的なストレッチの方法を紹介します。まずは両腕で身体を支えるようにしてうつ伏せになります。手の向きは指先が前にくるように、肘は両方とも伸ばしておきましょう。また、両足は足の裏が上を向くようにして、肩幅よりも少し広めに足を開きます。これがスタートポジションです。ここから少しずつ身体を反らし、腹直筋を伸ばしていきます。身体が地面に対して垂直になる程度まで反らせるのが目安です。この際の注意点としては下半身を固定して動かないようにし、上半身だけを反らせることです。下半身が動いてしまうと股関節が起点となって身体が反ってしまい、腹直筋の周辺をきちんと伸ばすことができません。イメージとしては腰を地面に付けたまま上半身を反らすようにすると正しい動きになりやすいです。また、コツとしては息を吐きながら身体を反らすようにすると胸郭を上手に動かせるのでより簡単に腹直筋を伸ばせます。ちなみに、この腹直筋のストレッチは手を付く位置によって負荷を調節することができます。おなか周辺の筋肉が硬く、上手に伸ばせない人は少し前方に手を付くようにすると自分にあった軽めの負荷で伸ばせます。もちろん、腰を浮かさないように注意する点は同じです。ただ、なかにはこの方法でも伸ばせないくらい腹直筋が硬い人もいます。そんな時には両肘を曲げて地面に付き、その状態からストレッチするようにするとさらに負荷を弱められます。

腹斜筋のストレッチのやり方。

おなかの脇辺りにあるのが腹直筋です。身体をひねる動作をする時に使われる筋肉ですが、大人になると使う機会が減る部位でもあり、放っておくと硬くなりやすいので積極的にストレッチで伸ばすようにしましょう。では、具体的な腹斜筋のストレッチのやり方を説明します。まずは手を広げた状態でごろんと地面に仰向けで寝ます。手は身体に対して垂直になる位置に広げ、肘も真っ直ぐ伸ばしておきましょう。そして、片ヒザを90度に曲げて太ももが地面に対して直角になるように持ち上げます。これがスタートポジションです。ここから持ち上げたヒザを内側に倒しながら体幹をひねります。ポイントは脚を動かすのではなく、体幹をひねるなかで脚を内側へ傾けることです。脚がきっかけになってしまうと股関節に刺激がいってしまい、効果が半減してしまいますから注意しましょう。イメージとしては骨盤を使って身体をひねるようにすると上手に腹直筋を伸ばせます。また、脚を倒す際に肩が浮かないようにも注意が必要です。動きにつられて肩が浮いてしまうと体幹のひねり具合が弱くなり、その結果として腹直筋を十分に伸ばすことができません。言うまでもないですが、腹直筋は身体の左右両方に付いている筋肉ですから、両側をバランスよく伸ばすのが大切です。ちなみに、ひざの倒し具合でこのストレッチは負荷が調節でき、身体のやわらかさに自信のある人はひざが地面に付くぐらいまで伸ばすのがおすすめです。

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