ストレッチポールの使い方《基本のエクササイズ》

ストレッチポールを買ったけど、使い方が良く分からない人も多いと思います。ストレッチポールは、本来、特定のメーカーが作った製品名となっており、スポーツ店などで販売している製品は、エクササイズポールやヨガポールなどといった名前で販売しています。正規品のストレッチポールは品質にこだわり作られており、ストレッチに重要なリラックス効果を考え、ストレスを感じない作りとなっています。今回はストレッチポールの基本的な使い方をご紹介します。

ストレッチポールの使い方【基本姿勢】

ストレッチポールに乗る時はお尻から座ります。肩に緊張感のない位置で手の甲を床に付け手の平を上に向けて、頭からお尻までポールに収まるようにゆっくりと仰向けに寝ます。足裏全体を床に付けて膝の角度を90°程度に曲げ、一番安定しリラックスできる位置を見つけます。できるだけ身体の力が抜けるポジションで、ゆっくりと深呼吸をしてリラックスをします。両手で身体を支えてゆっくりと寝ます。降りる時はお尻から滑るようにゆっくりと降ります。

ストレッチポールの使い方【準備運動】

・胸開きエクササイズ
基本姿勢から床に肘をつけたまま、ゆっくりと両腕を広げます。肩と腕に痛みや違和感がない位置まで腕を広げて、ゆっくりと元の位置に戻します。
・肘開きエクササイズ
基本姿勢から足の幅をこぶしひとつ分程度にせばめ、足裏を向あわせに外側に開きます。ゆっくりと呼吸し股関節のストレッチを意識したら、ゆっくりと基本姿勢に戻ります。
・手足の対角エクササイズ
片足をかかとが地面から離れないように伸ばします。足を伸ばしたら対角になる手を肩の高さくらいに伸ばします。ゆっくりと基本姿勢に戻り、反対側も同じ順番で行います。身体の力を抜いてストレッチポールに巻きつくイメージで行います。

ストレッチポールの使い方【基本的なエクササイズ『ベーシックセブン』】

ストレッチポールの基本的な動きである、ベーシックセブンという7つのエクササイズを紹介します。1~7のエクササイズを順番に続けて行います。
※最初に床に仰向けに寝て、肩と床の付き具合や腰と床の付き具合、左右差などの身体の感覚を覚えておきます。
1.床磨きエクササイズ〔目安の回数:両まわし10回〕
肘と手首を床に付けたまま、床に円を描くように回します。始めは肩から動かし慣れてきたら動きを小さくしていきます。
2.肩の上下運動〔目安の回数:4~5回〕
腰が浮かないように手を上にあげます。腕を引っ張られるような感じで、肩甲骨から肩を前に動かし、戻す時は力を抜いてゆっくりと戻します。
3.鳥の羽ばたき運動〔目安の回数:3~4回〕
肘を床から離さないように両手を肩の高さまで広げ、ゆっくりと元の位置に戻します。動作中、肩に痛みがある人は痛みの出る手前で戻します。
4.つま先バイバイ運動〔目安の回数:10回〕
片足ずつゆっくりと伸ばし肩幅くらいに広げます。かかとを軸に足をバイバイするように揺らし、慣れてきたら動きを小さくしていきます。振動が股関節と骨盤に伝わります。
5.膝ゆるめ運動〔目安の回数4~5回〕
足を伸ばしたままで、膝を小さく開いたり閉じたりするように上下に揺らします。
6.ゆらゆら運動
基本姿勢に戻って全身の力を抜いて左右に小さくゆらゆらと動きます。
7.自然呼吸
基本姿勢のままゆっくりとリラックスしながら自然な呼吸を繰り返します。
※最後にゆっくりと床におりて背中の変化を感じてみてください。

ストレッチポールの正しい使い方を知って姿勢改善

今回ご紹介したストレッチポールの使い方は基本的な使い方で、これらのストレッチだけでも十分な効果が得られます。ストレッチポールは身体を緩めリラックスすることでゆがみを改善し、バランスを取りながら行うことで引き締まった身体をつくります。リラックスしながら行うことが重要で、好きな曲や穏やかなBGMをかけながら行うのも良い方法です。終わった後は背中に変化が感じられるので、ストレッチポールで姿勢改善を目指してみてください。

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