頭痛の原因になる後頭下筋群の効果的なストッレチと筋トレ

後頭下筋群とは

後頭部と首の間にあり、首の微妙な動きを調整したり前後左右のバランスを取るために働く筋肉群を後頭下筋群と言い、小後頭直筋、大後頭直筋、上頭斜筋、下頭斜筋の4つの筋肉があります。これらの筋肉は決して大きな筋肉ではありませんが、頭を安定させるために非常に重要な役割を担っています。頭蓋骨と1番、2番の頚椎を結び、後屈や側屈に関与し特に回旋動作に関しては後頭直筋が関与しています。基本的に筋肉はどのような筋肉でも筋収縮を起こしますので、当然疲労もしてきます。目立ちませんが大切な働きをしている筋肉はたくさんあり、この後頭下筋群などはそれらの筋肉の代表選手となるのではないでしょうか?さらに、後頭下筋群が疲弊して血流が阻害されると頭痛を起こしやすいと言うデータも見られます。一方で、頭痛の原因の一つに血管の圧迫による血流障害もあります。後頭下筋群周辺は心臓から脳へ送られる血管のうち、椎骨動脈が通ります。椎骨動脈は下水管のパイプのようにS字をしています。左右の血管の血流量に差が出ると頭痛やめまいを起こしやすいので、後頭下筋群の筋緊張を取っておくのは非常に重要になります。

後頭下筋群のストレッチ方法

後頭下筋群は小さな筋肉が様々な方向に走り頭部の安定をさせています。よって、すべての筋肉の方向を意識してストレッチすることは難しいのですが、ある程度の方向性を守ればストレッチ効果は十分期待できます。まず、椅子に座ります。あまりにも猫背になってしまうと首を支える筋肉が異常に緊張してしまうため、余計な筋緊張を作らないようにいい姿勢を取りましょう。次に後頭部の左側の外後頭隆起を探します。いわゆるぼんのくぼのところです。この場所から下方向に5センチ降りたところを左手の人差し指で押さえます。そして右手の人差し指でぼんのくぼの場所を押さえ、首を前側にゆっくり倒します。このストレッチで左側の後頭下筋群が伸ばされます。筋肉の表面が伸ばされるようなイメージで行うとより効果的です。これら一連のストレッチを筋膜ストレッチと言います。筋肉の表面側から伸ばしていく感じです。

後頭下筋群の筋トレ方法

後頭下筋群のそれぞれの筋肉は小さな筋肉の集まりです。二の腕の上腕二頭筋のように筋肉をイメージすることが難しいと思いますが、全体像としてトレーニングできるといいと思います。椅子に座ります。後頭部を片手で押さえます。その手を押し返すように頭で押します。この際、意識する場所は後頭部の少し下です。時間をゆっくりかけてじっくり15秒くらい押し返すのがコツです。まずは、真後ろ方向に押し返し、次に少し斜め外方向に押し返すようにすると効果的に筋肉に刺激が加わります。後頭下筋群は様々な頭の安定作用に働きます。今回紹介したトレーニングやストレッチはやりすぎるとめまいが起きたり、頭痛が増す可能性があります。ひどい眼精疲労時や頭の不快感など、症状がキツイ時に軽めの力で行うのが良いでしょう。筋肉は疲労を起こすことで感覚が鈍くなることがあります。このような場合、さらに強い刺激を求めより強く押したくなるのです。「気持ちいい程度」に行うことが大切ですので強すぎる刺激は避けてください。

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