ジョギングに効果的なエクササイズ!ふくらはぎ周辺のストレッチメニュー

腓腹筋とは?

ふくらはぎのポコっと盛り上がった部分にあるのが腓腹筋で、足首を伸ばしたり膝を曲げたりする際に使われる二関節筋です。腓腹筋は足首・膝という運動において非常に重要な部位の動作を担っているため強い負荷がかかりやすく、つったり肉離れしたりしやすいところでもあるので入念にストレッチをしてやわらかくしておきましょう。

腓腹筋をストレッチするやり方。

腓腹筋をストレッチするにはまず膝を付かないで四つんばいになります。そして、伸ばしたい側ではない方の脚を持ち上げ、その足の裏をもう片方の膝にあてます。足の裏にある土ふまずを膝の皿にあてるようなイメージです。これが腓腹筋のストレッチのスタートポジションになります。この状態からあてている脚を押すような感じで伸ばしたい側の膝を真っ直ぐにします。この時のポイントはかかとが浮かないように注意することです。かかとが地面から離れてしまうと腓腹筋にかかった力が逃げてしまい、しっかりとストレッチさせることができなくなります。ストレッチの目安としては足が地面に対して45度程度になるくらいまで頑張って伸ばしましょう。また、地面に手を付けないという時には立位でも腓腹筋を伸ばせます。よく体育の授業の準備運動でアキレス腱を伸ばすことがありますが、あれがまさに腓腹筋のストレッチです。先に紹介した四つんばいになって行うストレッチと比べると負荷は小さくなってしまいますが、場所を選ばずにできるというがこの方法の非常に大きなメリットです。また、腓腹筋が硬くで四つんばいになる方のストレッチがうまくできない人はこの立位のやり方から始めてみるのもありです。

ヒラメ筋とは?

ヒラメ筋はふくらはぎの奥の方にある筋肉です。サイズの大きい人はふくらはぎの下の方にその存在を確認できますが、多くの人は腓腹筋の陰に隠れてしまっており目視できません。腓腹筋との違いはこちらが二関節筋であるのに対して、ヒラメ筋は足首を動かす時にだけ働く単関節筋であることです。故に、ヒラメ筋だけをストレッチさせるには膝を曲げて腓腹筋を緩め、その状態で足首を曲げるようにするのが効果的です。

ヒラメ筋をストレッチするやり方。

ヒラメ筋のストレッチをするにはまずしゃがみます。伸ばしたい側の膝を立て、もう片方の脚の膝は地面に付けます。そして、両腕は交差させながら立てた膝の上に乗せます。これがヒラメ筋のストレッチのスタートポジションです。ここから交差させた手に体重をかけるようなイメージで膝を押し、足首を曲げながらヒラメ筋をストレッチさせます。このストレッチのポイントは身体を倒して膝を押す際にかかとが浮かないように気を付ける点です。かかとが浮いてしまうと足首を十分に曲げることができず、その結果ヒラメ筋にかかる力が弱まってしまいます。また、交差させた手を乗せる位置が低すぎるのもよくありません。手の位置が膝ではなく太ももあたりになってしまうと支点と作用点の位置が近づいてしまい、テコの原理を効果的に利用してストレッチするのが難しくなってしまいます。ですから、ヒラメ筋を伸ばす時には膝の上にクロスさせた手を置くように意識し、その状態で身体を前傾させるようにしましょう。

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