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

上腕二頭筋とは?

上腕二頭筋は二の腕の前部にある筋肉で、主に肘を曲げる働きを持っています。二の腕に力を入れた際に力こぶのできる場所と言えばわかりやすいでしょうか。私たちは日頃から腕を使って作業をする機会が多いですが、そのほとんどにおいてこの上腕二頭筋が使われています。故に、上腕二頭筋は疲労が蓄積しやすい場所でもあるのでこまめにストレッチをしてケアしてあげるようにしましょう。

上腕二頭筋をストレッチする方法とは?

上腕二頭筋をストレッチするには少しコツがいります。力こぶは上を向きつつも手のひらを下に向けます。やってみるとわかりますが、手のひらを下に向けようとするとそれに引っ張られて上腕二頭筋も下向きになろうとします。しかし、上腕二頭筋を上手に伸ばすためにはこの動きを頑張って止める必要があります。始めのうちは完璧に動かすのが難しいでしょうからまずは斜め上を向くくらいから挑戦してみるといでしょう。次にこの状態をキープしたまま机などの台の上に手を置きます。これがスタートポジションで、ここから少しずつ腕を後方に引いていきます。ポイントは手のひらを下向きに、力こぶを上向きにしたまま動かすことで、ここを押さえられるかどうかでストレッチ効果に大きな違いが出てきます。二の腕が地面の方を向いてしまうと上腕二頭筋をひねることができず、ストレッチの効果が小さくなってしまうので要注意です。

上腕三頭筋とは?

上腕三頭筋は先ほどとは逆で二の腕の後部にある筋肉です。役割も正反対で主に肘を伸ばすときにこの上腕三頭筋は使われます。上腕二頭筋と同じで酷使されやすい部位であり、日頃から気にかけてストレッチをしてあげるのが大切です。

上腕三頭筋をストレッチする方法とは?

上腕三頭筋のストレッチも片方ずつ行います。まずは片方の肘を曲げます。そして、腕を曲げたまま肘を頭の後ろまで持っていき、その肘をもう片方の手でしっかりとつかみます。これがスタートポジションで、ここから肘をつかんでいる方の手を引くようなイメージで上腕三頭筋をストレッチします。また、曲げている方の肘を動かすときには肩も一緒に動かすのがコツで、こうすることで上腕三頭筋に大きな刺激を与えられます。上腕三頭筋は大きなふたつの関節にまたがっている筋肉なのでダイナミックに動かすとグッドです。

前腕屈筋群とは?

腕の特に肘から先の部分を前腕と呼び、ここには小さな筋肉がたくさん詰まっています。これらはまとめて『前腕屈筋群』と呼ばれており、指先を動かす際に使われる筋肉だけにかなり疲れやすい部位です。

前腕屈筋群をストレッチする方法とは?

まずは腕を前に突き出します。指先が上を、手のひらが向こう側を向くようにしましょう。そして、もう片方の手で指先をつかみます。これがスタートポジションで、持っている方の手に力を入れ、ここから少しずつ指先を自分の身体の方へ倒していきます。前腕屈筋群をストレッチする際の注意点としては親指以外のすべての指をきちんとつかんで引っ張ることです。1本だけに大きな力を加えてしまうとその負荷に耐え切れず突き指や、最悪の場合には骨折や脱臼の原因にもなるので気を付けましょう。

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