OLさん必見腱鞘炎の予防に簡単な腕のストレッチ

繊細な動きをする腕の筋肉

腕は繊細な動作をします。肘関節に関しては回旋動作も可能です。指は様々な方向に可動し、ものを掴んだりする人間独特の動きをします。そのため、腕は様々な方向に向かって筋肉が付きます。腕のストレッチをする時は筋肉の細かな走行はあまり考えず、大きな筋肉群の走行をイメージして行うと効果的です。

手のひら側に曲げる筋肉にはどんな筋肉があるのか

前腕は大きく分けて、手首を手のひら側に曲げる筋肉(屈筋)と、手の甲側に曲げる筋肉(伸筋)に分けることが出来ます。対して、上腕の筋肉は肘を曲げる筋肉と肘を伸ばす筋肉及び、肘を回旋する筋肉に分けることが出来ます。今回は手首を手のひら側に曲げる筋肉を中心に見ていきます。

前腕屈筋群とは

前腕の屈筋群は上腕骨の肘のところにある内側上顆というところから始まる筋肉が多く、掌や指先に付きます。具体的に筋肉群を見ていきます。
円回内筋…上腕骨の内側上顆から始まり前腕の橈骨に付き、肘を曲げる作用のある筋肉です。前腕を内側に捻る作用もあります(回内)。ドアノブやペットボトルの容器から液体を注ぐ時などに働きます。
橈側手根屈筋…肘の内側上顆から始まり第2、第3の指の付け根に付きます。手関節を曲げる筋肉群の中で最も強力な筋肉です。綱引きの時にロープを手前に引く動作で働きます。
長掌筋…内側上顆から始まり指の付け根の手掌腱膜に付きます。掌にある腱膜を緊張させものを握る時の支えになります。
浅指屈筋…内側上顆から始まり第2〜第5指の指先の少し手前に付きます。前腕の屈筋群の中で最大の筋肉です。指を強く曲げる近肉です。
尺側手根屈筋…内側上顆から始まり、第5指の付け根に付きます。掌を掌側、小指側に曲げます。
深指屈筋…前腕の骨間膜から始まり第2〜第5指の指先に付き、指を曲げる作用があります。
長母指屈筋…骨間膜から始まり母指の指先に付きます。母指を強力に曲げます。
方形回内筋…尺骨と橈骨を遠位で繋げています。前腕の回内筋です。ドライバーでネジを回す時などに働きます。
このように手首を手のひら側に曲げる筋肉だけで数多くの筋肉があります。上腕骨内側上顆に付着する浅層の筋肉が5筋、上腕骨に付着しない深層の筋肉が3筋あります。
前腕の筋肉は手のひらを上にして荷物を持つ動作や、ボールを投げる動作、引き寄せる動作など様々な動きに働きます。この筋肉をストレッチすることで前腕の筋疲労やだるさなどを解消してくれます。

前腕のストレッチのやり方

まず、伸ばしたい手を前に出します。手のひらを上にして反対側の手で下に引きます。手首が甲側に向く形です。さらに小指側に前腕を捻ることでストレッチ効果が増します。筋肉には筋膜という膜が存在しますので、指先から伸ばすようにストレッチするとより効果が増します。腕を前に伸ばした状態で、掌を90度内側に捻ります。そのまま指先を持ち、手前側にゆっくり引きます。この時も手前に引くと同時に少し下側に捻りを強くするようにするとより効果的に屈筋群をストレッチすることが出来ます。
正座をした状態で手を前に置きます。指先を手前側にして、床に手のひらを付きます。この際、出来る限り前腕の捻りを強くします。そのまま、上半身から腕に体重を乗せるようにストレッチしていきます。
前腕の筋肉は疲労感を実感しにくい部位です。そのため、筋肉の疲労に気付かず腱鞘炎などの症状に発展することもあります。一日に一回は前腕屈筋群をストレッチすることで疲労を溜めてしまうことが少なくなるでしょう。

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