寝るだけですごい効果と話題使い方は無限大ストレッチポール

背骨のストレッチの効果絶大なストレッチポール

人間は骨盤の上に脊柱と呼ばれる背骨が乗っています。頭の重さを支えるために綺麗な「Sの字」をしているのが理想ですが、パソコンやスマホの普及で背骨は丸くなりがちです。大腿部や胸筋などの大きな筋肉は比較的ストレッチをしやすいのですが、脊柱をストレッチすることは少し困難です。そこで、お勧めなのがストレッチポールです。通販でも手に入れることが出来てリーズナブルな商品も見かけます。
今回はストレッチポールの基本的な使い方を紹介します。

ストレッチポールの効果は

ストレッチポールの基本的な使い方は円柱状のポールの上に寝ることです。人間はカラダの右側と左側を均等に使うことは出来ません。利き手の関係もあり、バックなども片側だけにかける癖がある方が多いと思います。ストレッチポールは左右のバランスが崩れた体幹を正常に戻す働きがあります。ストレッチポールの上に横になるだけで、全身の筋肉が弛緩し正常な位置に戻そうとしてリセットしてくれます。また、普段の不良姿勢から胸郭は狭くなりがちですが、ストレッチポールを使うことで狭くなった胸郭を広げることが出来ます。

ストレッチポールの使い方

ストレッチポールは縦方向に仰向けで寝るだけでも効果がありますが、様々なメニューを加えることでより効果が倍増します。

準備体操としてまず深呼吸

ストレッチポールを置き、縦方向のポールの上に寝ます。ポールの上に背骨を縦に乗せる感じです。手を上に上げ、大きく深呼吸をします。胸で息をする胸式の深呼吸は交感神経を優位にしますので、おなかで息をする腹式呼吸で副交感神経を優位にします。就寝前に行う事でよりリラックス効果が高まり質のいい睡眠を取ることが出来ます。ゆっくり5回ほど行って下さい。

肩甲骨のエクササイズのやり方

肩甲骨は背中側にあります。背中が丸くなる姿勢によって、肩甲骨は前側に引かれることになります。前側に引かれることで、肩甲骨は本来の動きが出来なくなってしまいます。ストレッチポールを使うことで肩甲骨を正常な位置にリセットすることが出来、運動の効果も上がります。ストレッチポールの上に横になります。骨盤が安定するように足は肩幅くらいに開き、膝を軽く曲げ安定させてください。つぎに両腕を頭上に上げます。そのまま、腕を降ろしてきますが、なるべく胸を開いた状態で行って下さい。両肘が床に触れながら頭部から腰にめがけて引き下げるイメージです。ゆっくり10回ほど行います。

股関節のエクササイズのやり方

股関節は様々な方向に動く多動関節です。しかし、日常生活では使う範囲が決まってしまい、ほとんど同じような動作になってしまいます。よって関節の可動域が狭くなり、徐々に関節が固まってきてしまいます。股関節のエクササイズで股関節の動きを広げておきましょう。
上記の様にストレッチポールの上に寝ます。足はあまり広げずに床に付きます。股関節を45度くらい曲げ、そのまま左右の股関節を広げていきます。左右の可動域を確認しながら行うとより効果的です。動きにくい側は動きが滑らかになるまで何回か繰り返します。つぎに足の幅を少し広げ、股関節を内側に閉めていきます。股関節の外旋の動作と内旋の動作を繰り返しゆっくりもとの位置に戻します。今回は肩甲骨と股関節の運動を紹介しましたが、工夫次第であらゆる関節をストレッチすることが出来ます。痛みなどを感じない程度にゆったりした気分で行って下さい。

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  4. 物を持つ動作が楽になるストレッチ!腕周辺を伸ばすストレッチメニュー

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