肩凝りを改善したい人に一押しのエクササイズ!肩周辺を伸ばすストレッチメニュー

肩周辺の代表的な筋肉とは?

肩にある筋肉のなかで特に大きいのが三角筋と僧帽筋です。これらの筋肉は腕を動かす際には必ずと言っていいほど使われる筋肉で、頻繁に使う分だけ疲れがたまりやすい部位になります。特に三角筋は非常に大きさな筋肉で、全体をバランスよくストレッチするためには前部と後部のふたつに分ける必要があります。

三角筋前部のストレッチのやり方。

三角筋の前部を伸ばすストレッチには台を使います。台の高さについては座り方で調節することができるため、基本的にはどんなものでも大丈夫です。まず、台に背中を向け、その上に伸ばしたい方の腕を手のひらが下になるように置きます。この時に台の上に乗せた手の位置が肩の高さと同じになるのがポイントです。高さが微妙にずれている場合には座る時の膝の曲げ具合で調節してください。かなり高さのある台があるのであれば立ったままストレッチをしてもオッケーです。三角筋前部のストレッチはここがスタートポジションになります。この状態から胸を張るようなイメージで三角筋を伸ばしていきます。直角だった腕と身体の角度が60度程度になるくらいまでストレッチするのが目標です。注意点としてはしっかりと胸を張ることで、猫背などで視線が下を向いてしまうと三角筋に対してきちんと刺激を与えることができません。ちなみに、このストレッチは座り方によって負荷を調節することができます。身体がやわらかくてしっかりと伸ばしたい人は深めに腰かけて腕を大きく振るといいですし、逆に身体の硬い人は座り方を浅めにして腕の振りを小さくするといいでしょう。

三角筋後部のストレッチのやり方。

三角筋後部のストレッチをするにはまず片方の腕を真っ直ぐ前に伸ばします。そして、もう片方の腕でそれを抱え込むように持ちます。これが三角筋後部のストレッチのスタートポジションです。ここから抱え込んでいる方の腕を少しずつ引いていきます。ポイントは腕を引く際に三角筋を伸ばしている方の肩の位置が動かないようにすることです。腕の動きにつられて肩の位置がずれてしまうと三角筋の後部が上手に伸びないので要注意です。また、抱え込んでいる腕を引く時には上腕ではなく前腕辺りを押すようにして動かすのも大切です。あまりにも肩に近い部分を押してしまうと上手にてこの原理が働かず、力をきちんと伝えることができません。また、伸ばしている方の腕は地面に対して水平になるように気を付け、下がらないように気を付けながらストレッチをしましょう。

僧帽筋のストレッチのやり方。

僧帽筋のストレッチは真っ直ぐに立った状態から始めます。まず、ストレッチしたい僧帽筋とは反対側の手で頭を持ちます。もう片方の手はリラックスさせて自然と下ろしておきましょう。この状態が僧帽筋のストレッチのスタートポジションになります。ここから頭をつかんでいる手を引っ張り、それと同時に反対側の肩を下げていきます。この時、どうしても頭を引っ張る動きにつられて肩が上がってしまいがちですが、こうなると僧帽筋がきちんとストレッチできません。目安としては首を45度程度倒せればオッケーですが、ここに関しては僧帽筋のやわらかさと相談しながら調節するようにしてください。

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