猫背や反り腰の矯正に最適なエクササイズ!背中周辺を伸ばすストレッチメニュー

脊柱起立筋とは?

体幹の背中に沿う形で分布しているのが脊柱起立筋です。背中を反る際に主に脊柱起立筋は使われるため、逆に背中を丸める動きでストレッチをします。この脊柱起立筋の柔軟性は姿勢の良し悪しに直結するため、ここが硬くなると肩凝りや腰痛になるので要注意です。

脊柱起立筋のストレッチのやり方。

脊柱起立筋のストレッチは床に座った状態で行います。膝を立てて座り、太ももの裏に腕を通すようなイメージで手を組みます。これが脊柱起立筋のストレッチのスタートポジションです。太ももの裏で交差させた腕を引き付けるようにしながら背中を丸め、胸と膝を近づけていきます。この時のポイントは背中をしっかりと丸めることで、背筋がまっすぐなまま上体を動かすと股関節の方に力が加わってしまい脊柱起立筋をちゃんと伸ばせません。脊柱起立筋をはじめとする体幹部の筋肉を伸ばすにはみぞおちを支点にして身体を動かすのが大切で、そのためにも背中を丸める必要があるのです。上手に背中を丸め込むコツとしてはおへそをのぞき込むようなイメージで動かすといいでしょう。おなか・胸・肩・首の順番で少しずつ丸め込むように意識するのもおすすめです。ちなみに、背中の丸め具合で脊柱起立筋にかかる負荷を簡単にコントロールできます。膝に頭が付くぐらいまで深く背中を丸めると強い負荷が、反対に丸め具合を小さくすると負荷が弱くなります。ちなみに、身体の硬い人がこの脊柱起立筋のストレッチをすると頭を膝に付けようとするあまりフォームが崩れてしまいがちです。身体の可動域が小さくても動きがあっていればきちんと脊柱起立筋を伸ばせますし、それをくり返していけばいずれ柔軟性も向上してきます。ですから、焦らずにコツコツと取り組むことを心がけるようにしましょう。

広背筋とは?

広背筋は背中の側面部にある筋肉で、前述した脊柱起立筋の横を沿うような形で広がっています。この広背筋は腕を動かす際には必ずと言っていいほど使われ、ここが硬くなるとさまざまな動きがぎこちなくなるので日頃からケアを忘れないようにしましょう。

広背筋のストレッチのやり方。

広背筋のストレッチは何かつかまれるものが必要です。ポール状のものがあれば理想的ですが、柱やドアノブといったものでも代用できます。広背筋のストレッチはまず伸ばしたい方の腕でポールをつかみます。高さは腰ぐらいの位置が目安です。そして、つかんだものに対して身体の角度が45度前後になるように立ちます。この斜めに立つのが広背筋をしっかりストレッチさせるためのポイントです。この状態が広背筋のストレッチのスタートポジションで、ここから少しずつ上体を前に倒していきます。この時、頭の位置がポールをつかんでいる手よりも低くなるぐらいに曲げるのがコツで、同時に体幹を横に倒すように動かすとさらに強い負荷を広背筋にかけることができます。ただ、身体の硬い人はフォームを意識しながらできる範囲で上体を曲げればオッケーです。広背筋のストレッチはほかの部位のものと比べると少々コツがいるのですが、スポーツや日常の動作において非常に重要な役割を担っている部分ですからぜひともマスターしましょう。

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