そのストレッチはあっている?!動的ストレッチのやり方と運動前にする理由

ストレットのやり方は運動前と運動後では、違う種類のストレッチを選ばなければいけません。運動前のストレッチは動きのある動的ストレッチと呼ばれる方法が効果的で、一般的な動きの少ないゆっくりと伸ばすストレッチは、静的ストレッチと呼ばれるものです。どちらもストレッチなのですが全く意味の違うもので、運動前は身体と気持ちの準備が必要です。運動後には身体をほぐすと共に、気持ちも落ち着かせる必要があります。このため、運動前の動的ストレッチと運動後の静的ストレッチに分けられています。今回はあまり知られていない、運動前の動的ストレッチのやり方をご紹介します。

動的ストレッチがなぜ運動前に適しているのか

筋肉は筋線維と呼ばれる細い線維の束で出来ており、筋線維を最も小さくするとアクチンフィラメントとミオシンフィラメントと呼ばれるもので構成されています。これらのフィラメントがお互いに滑り込むことで筋肉が伸び縮みしています。この滑り込みをなめらかにするには、静的ストレッチよりも動的ストレッチの方が適したストレッチとなっています。また、動的ストレッチは心拍の向上や神経伝達の向上や気持ちの高揚など、これから始まる運動に向けて様々な準備ができます。

運動前に適した動的ストレッチのやり方

・アームハグ〔肩周辺のストレッチ〕
腰幅から肩幅に足を開き立ち、股関節と膝を若干リラックスします。手の平を正面に向けて腕を床と水平に伸ばし、自分に抱きつくように反対の肩の裏をつかみます。戻す時は肩甲骨を寄せるように腕を開き、交差する腕を反対にして繰り返します。肩をすくめないようにゆっくりと動かします。
・ウィンドミル〔肩周辺のストレッチ〕
腰幅から肩幅に足を開き立ち、股関節と膝を若干リラックスします。片方の腕を前から後ろに回し、もう一方の腕を後ろから前に逆回しをします。肩だけを回さずに体幹も回しながら行います。目線を真っ直ぐで膝が内に入らないようにゆっくりと動かします。
・キャット&ドッグ〔体幹部分のストレッチ〕
目線を下に向けて手は肩幅、足は腰幅で四つん這いになります。息を吸いながら天井を見上げるように顔を上げ、肩甲骨を寄せながら腰を反らせます。戻す時は息を吐きながら顎を引き、おへそを引きこむように肩甲骨を離しながら背中を丸めます。ゆっくりと肩甲骨と骨盤を動かすことに意識します。
・つま先歩き〔足関節のストレッチ〕
足を肩幅で肘を90°にして腕をしっかりと振り、つま先立ちのまま歩きます。背筋を丸めずに目線を真っ直ぐに歩きます。
・かかと歩き〔足関節のストレッチ〕
足を肩幅で肘を90°にして腕をしっかりと振り、つま先を上げてかかとで歩きます。背筋を丸めずに目線を真っ直ぐに歩き、ふくらはぎが伸びていることを意識します。
・ニータックウォーク〔股関節のストレッチ〕
足を肩幅に開いて膝を上げながら手で抱え込み、臀部が伸びていることを意識して1秒程度キープし、反対の足も同じように歩きながら行います。背筋を伸ばし背中を丸めずにバランスを取りながら行います。
・股関節内回し、外回し股関節のストレッチ)
内回しは足を肩幅に開いて、膝を90°に曲げながら外から内に足を回しながら歩き、反対の足も同じように行います。外回しは内回しと同じ要領で内から外に回します。どちらも背筋を伸ばし背中を丸めずにバランスを取りながら、股関節を回す意識で行います。

ストレッチの正しいやり方は運動前に動的ストレッチ

動的ストレッチをいくつか紹介しましたが、この他にも沢山の動的ストレッチがあります。肩の上下運動や前後運動など、肩の動的ストレッチは肩の動きに応じて多数の種類があります。身体を前に倒す前屈のストレッチでも、つま先に触れ続ければ静的ストレッチで、動きながら行うと動的ストレッチになります。また、運動前に動的ストレッチをただやれば良いという訳ではなく、これから始める運動に合ったストレッチをしなければいけません。腕を良く使うのに足のストレッチをしても意味はないので、使う筋肉のストレッチをしてください。今回ご紹介したことを参考に、十分な準備をして怪我なく毎日の運動を楽しんでください。

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