こんなにも重い頭を支える首の有効ストレッチ

体重の1割もある頭の重さ

首回りには沢山の筋肉が存在します。首は重い頭を支えるために起きている間は常に緊張が強いられます。頭の重さは大まかに体重の1割と言われています。体重50kgの場合、頭の重さは約5kgということになります。人間が本来持っている生理的側弯があると頭の重さをうまく分散出来ますが、パソコンを使うデスクワークなどによる不良姿勢が頭を前に下げて首から背中にかかる負担を増大させてしまいます。首は肩とつながっていますので、頑固な肩こりの原因にもなります。眼精疲労などでも首のコリは強くなりますので、スマホやパソコンを使う現代では、首にかかる負担は相当なものになることが予想できます。

首の筋肉群の種類は

首の前面は胸鎖乳突筋、前斜角筋、中斜角筋、後斜角筋が覆います。胸鎖乳突筋は後頭部の乳様突起から鎖骨の内側1/3に付きます。頭を斜め反対側に回旋させ、頭を後屈させます。日常生活では仰向けに寝た体勢から頭を起こす動作で働きます。また、激しい呼吸の時に胸郭を持ち上げる呼吸筋でもあります。頭の位置が少しでも前にある時は頭を屈曲し、少しでも後ろにある時は後屈させます。外見上も非常に目立つ筋肉ですので容易に確認できます。前斜角筋は頚椎の3〜6番の横突起から始まり、第1肋骨に付きます。基本的には肋骨の挙上をする呼吸筋ですが、肋骨を固定すると首の前屈や側屈に働きます。中斜角筋も同様に頚椎2番〜7番から始まり肋骨に付き、呼吸を補助する筋肉です。後斜角筋は頚椎5,6から始まり第2肋骨に付き呼吸を補助します。首の後ろ側は後頭下筋群が覆います。

首の筋肉のストレッチのやり方

首の筋肉は複雑な走行をしているため、全体的に伸ばすストレッチよりも筋肉の走行を意識して筋膜側から伸ばす筋膜ストレッチが有効です。胸鎖乳突筋の場合、後頭部の乳様突起から始まりますので、まず乳様突起を押さえます。右の胸鎖乳突筋を伸ばしたい場合は、右耳の穴から真後ろに移動させると小さな突起に触れます。この突起の少し下を押さえます。次に右側の鎖骨の内側を軽く押さえます。そのままゆっくり顔を右に向けます。筋膜ですので少し骨に押し付ける様にするとさらにストレッチ感を得られます。ストレッチ感を実感できたところで20秒ほどキープします。反対側の胸鎖乳突筋も同様に伸ばします。次に、斜角筋のストレッチですが、この筋肉群も同様に筋膜を意識して伸ばします。斜角筋は大まかに同じ様な走行をしますので、斜角筋ひとまとまりでのストレッチで効果が出ると思います。まず第1肋骨を探しますが、第1肋骨は鎖骨の下に隠れています。右の斜角筋を伸ばす場合は、右の鎖骨に上から指を潜り込ませる様に押さえます。右の指で後頭骨あたりを押さえ、左側にゆっくり首を傾けます。筋肉の表面が伸びてくるのを実感しながらゆっくり伸ばします。筋肉を伸ばす時はゆっくり息を吐きながら行うといいでしょう。なお、筋膜は身体中に張っています。右手で押さえないで左手で押さえるようにして、右腕を横に伸ばします。そのまま腕全体を親指側に捻るようにしてストレッチすると腕の筋膜まで伸ばすことが出来ます。腕の筋膜を伸ばすことで腕の疲労も抜けてきますので、ぜひお試しください。同様に左右の首・腕をゆっくり伸ばします。筋肉を意識しながら30秒くらい行うといいでしょう。

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