不調に気づきづらい大胸筋の3種のストレッチ!凝りによる症状は?

大胸筋と体のだるさ

首や肩の筋肉の凝りは自覚しやすいですが、大胸筋の凝りは見落としやすいものです。「肩凝り」は文字からすると肩の筋肉だけに問題があるように思われますが、背中や大胸筋、人によっては腹筋までの筋肉が大きく関与していることがあります。

大胸筋が凝って重くなってしまうと、肩凝りだけでなく体の前面が引っ張られるように感じたり、体がだるく感じたりする症状が出ることもあります。このような不調は頭痛などの他の症状にも繋がる可能性があるため、ストレッチによって大胸筋をケアすることが大切です。

姿勢にも影響が出ます

また、硬直してだるく感じる大胸筋は背中を丸める姿勢を取りやすくし、深刻な猫背を引き起こす症状も起こすため、慢性的な肩凝りやだるさ、猫背に悩んでいる方はぜひ大胸筋のストレッチにもトライしてみてください。

大胸筋が凝ることによる2つの症状は、長時間同じような姿勢を取っている場合はもちろん、引っ越しなどの力仕事で上半身の筋肉を長く使ってしまうことでも起こります。原因と症状を踏まえて、大胸筋が凝っているかもしれないと思う方はぜひ下記のストレッチをしてみてください。

壁や柱で簡単に大胸筋をストレッチ!

胸全体にある大胸筋はストレッチがしやすく、腕などの小さな筋肉に比べると効果を感じやすいという特徴があります。この項では大胸筋に特にストレッチ効果をもたらす方法を3つ紹介します。

1つ目の大胸筋のストレッチはポピュラーなもので、片方の肘を肩の高さと同じところまで上げて壁や柱にぴったりとつけます。この姿勢のまま、上げた肩とは逆の方向に体をねじっていきますが、この時にどちらかの足を前に出して体重をかけるとより大胸筋を伸ばすことができます。伸ばした姿勢を10秒ほど保ち、元に戻すという動作を5~10回ほど繰り返していきます。片方が終わったらもう一方の大胸筋ストレッチも同じように行います。

道具は不要!朝にお勧めな大胸筋ストレッチとは

次のストレッチは自宅でやりやすく、特に朝行うと体がスッキリします。最初は脚を肩幅ほど開いて、両手を背中で組みます。脚が開く幅は肩幅より多少広くても構いませんが、肩幅より狭くはならないように気を付けましょう。この姿勢のまま、両腕を頭の方に持っていきつつ体を前方に丸めていきます。丸めた姿勢で10秒ほどキープし、元に戻って再び5~10回ストレッチを繰り返します。このストレッチを実際にやると分かることですが、肩や腕の筋肉も伸びているため、上半身がスッキリと軽くなったような感覚を得られるというわけです。

一緒に知っておきたい小胸筋のストレッチ

最後のストレッチは正確には大胸筋より深部にある小胸筋をリラックスさせるものですが、胸の筋肉の凝りに深く関わっているため、併せて紹介します。

1番目に紹介した方法と少し似ており、壁や柱を使って行います。まず、手のひらを開いて挙手をした状態で、手首を壁・柱の角につけます。その姿勢のままどちらかの脚を前面に出して重心を前にずらしていきます。そしてこれまでと同様に10秒程度姿勢を維持しますが、小胸筋は大胸筋に比べるとストレッチがしづらい部位でもあるため、他のストレッチより少し痛いなと感じるところで姿勢をキープするのがポイントです。

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