バストアップに効果抜群のエクササイズ!胸周辺を伸ばすためのストレッチメニュー

大胸筋とは?

大胸筋は人間の胸部の大半を占めている非常に大きな筋肉です。この大胸筋は腕を大きく振る際に使われる筋肉で、ここの柔軟性が高いとボールを投げる動作がよりダイナミックになります。腕を内旋する動作を担っている筋肉だけに、大胸筋を伸ばすコツは腕を外旋するように意識することです。

大胸筋のストレッチのやり方。

大胸筋のストレッチには壁を使います。まずは伸ばしたい方が壁側になるように横向きに立ちます。肘が肩と同じ高さになるようにして手を壁に付きます。この状態が大胸筋のストレッチのスタートポジションになります。ここから上体をひねるようなイメージで大胸筋の周辺を伸ばします。今回のストレッチのポイントは上腕二頭筋、いわゆる力こぶが上を向くように意識しながら動かす点です。身体をひねる動作につられて力こぶが下を向いてしまうと大胸筋に対して十分な負荷をかけられません。ちなみに、大胸筋のストレッチは身体のひねり具合を調節すると負荷が変わります。壁に付いている手の肘が両肩を結んだラインよりも後方にくるようにひねると負荷が大きくなります。反対に、ひねり具合を少し小さくすると負荷が弱くなるので身体が硬い人は控えめにするのがオススメです。また、この大胸筋のストレッチはアレンジがききます。大胸筋は扇状に広がっている筋肉で、壁に付く手の高さを変えると伸びる場所が変わります。具体的には、手の付く位置を肩のラインよりも低くすると大胸筋の上部を伸ばすことができ、これに対して、手の付く場所を肩のラインよりも上に持ってくると大胸筋の下部がストレッチされます。

胸椎周辺にある筋肉群のストレッチのやり方。

胸椎の周辺には大小さまざまな筋肉があるので、こういった部分もストレッチをしておくと身体を動かすさまざまな動作が楽になります。この胸椎の周辺にある筋肉群のストレッチにはテーブルなどの台を使います。まずはテーブルから少し離れた場所に立ち、上半身を倒して両手を手のひらが下になるようにして机の上に置きます。近くにテーブルがない場合には壁でも代用可能です。これが胸椎周辺にある筋肉群のストレッチのスタートポジションになります。この状態から胸を下げるようなイメージで背中を反らせます。この時のポイントとしては肩ではなく体幹を動かすようにして背中を反らせるようにしましょう。こうなってしまうと肩周りがストレッチされてしまい、ターゲットである胸椎の周辺に対してきちんと負荷を与えることができません。肩を固定するためのコツとしては頭が腕のラインよりも下がらないようにするといいでしょう。頭が下がってしまうと背中を上手に反らせることができず、結果として肩の可動域に頼ったかたちの動きになりがちだからです。この胸椎周辺のストレッチにおける目標は胸の位置が手を付いているテーブルの高さよりも低くなるぐらいまで背中を反らせることですが、身体の硬い人はできる範囲で反らせれば大丈夫です。何度も繰り返しますが、今回のストレッチは肩周辺のものと非常に似ているため適当にやると胸椎周辺を十分に伸ばせません。肩を動かさずに背中を反るイメージを常に持ちながら丁寧に動きをマスターしていくのがとても大切です。

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