こんなにもあるバランスボールの相乗効果簡単に骨盤をリセット

骨盤をリセットできるストレッチボールバランスボール

座るだけでストレッチ効果が期待でき、骨盤をリセットしてくれるグッズがストレッチボールです。ストレッチボールはバランスボールとも呼ばれ市販されているものも多く比較的手に入れやすいグッズだと言えるでしょう。テレビなどを見ながら座ることで、骨盤の周りの筋肉に刺激を与えることが出来るなど非常に手軽に始めることが出来ます。

骨盤の仕組みをみてみよう

骨盤は寛骨とも呼ばれ、中心の仙骨、左右の腸骨からなり後面では仙腸関節、全面では恥骨結合により関節されています。骨盤は骨性結合のため動かないといわれてきましたが、前面と後面に関節がある以上、可動する「関節」だと考えていいでしょう。骨盤には大切な傾斜が存在します。一般的には骨盤は約30度の角度で前傾しています。この角度が存在することで腰椎は前側に前彎することができます。腰椎が前彎することによって脊柱は「Sの字」を描きます。この「Sの字」は頭蓋骨の重さや上半身の重さを分散し、骨盤や腰椎にかかる負担を大幅に軽減してくれます。

なぜバランスボールは骨盤をリセットできるのか

ソファーなどに腰かけると、多くの人が骨盤の前傾を失い、どちらかというと後傾してしまいます(椅子に浅く座り腰が丸まったイメージです)。骨盤が後傾すると腰椎は後彎してしまいます。すると、腰椎の部分で前側にある椎間板を圧迫します。このような腰が丸まった姿勢を続けると徐々に腰椎が後湾したまま固まり腰を伸ばせなくなり腰椎椎間板ヘルニアなどの症状に移行してしまいます。では、バランスボールに座るとどうなるのでしょうか?バランスボールの上に腰を丸めた状態で座ろうとすると転げ落ちてしまいます。自然と骨盤の前彎を作らないとバランスボールには座ることが出来ないのです。

バランスボールを使った体幹トレーニング

座っているだけでも充分効果があるバランスボールですが、テレビのCM中などに少し体を前後左右にゆすってみてください。骨盤の周りには様々な筋肉がありますが、このような運動で普段刺激されない筋肉を刺激することが出来ます。特に、脊柱の周りにあり、背骨を支える脊柱起立筋という筋肉を有効に刺激出来ます。脊柱起立筋は背骨を正しい位置に導いてくれる筋肉ですので、バランスボールによってトレーニングすることで正しい姿勢を身に付けられるでしょう。

正しい姿勢になることのメリットは

正しい姿勢を身に付けることで様々なメリットがあります。①骨盤の角度が正常になることで腰にかかる負担を軽減させ、腰痛の予防になります。②猫背を改善でき、呼吸を深くします。③頸椎に正しい前彎を与え、首や肩のこりの予防になります。

バランスボールのまとめ

このようにバランスボールは非常に手軽に始めることが出来ますが、効果は充分期待できます。トレーニングという堅苦しさもなく、何かをしながら気楽に出来るのも魅力です。ただし、骨盤の傾斜の悪さは普段の姿勢の悪さなどですぐに元に戻ります。家でバランスボールを使いいい座り方をイメージしたら、翌日、通勤中の電車の椅子などでも正しい座り方を意識できるとさらに効果的です。悪い座り方は癖になってきますので、バランスボールを使って骨盤をリセットし、健康的な生活を送れるようになることを期待しています。

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