高齢者がやるべきストレッチ体操のやり方

高齢者の転倒による危険因子

高齢者になるとカラダの筋力が衰え、荷重のバランスを取ることが難しくなり結果として転倒しやすくなります。高齢者の転倒は骨粗鬆症などの関係もあり骨折を起こしやすくなります。高齢者の骨折ではしりもちによる腰椎の圧迫骨折や、転倒時に手が出ないで大腿骨を骨折してしまう大腿骨頸部骨折など予後が悪いものが多いのが特徴で、リハビリにも相当の時間を要します。これらのケガをしないようにするためには日頃から筋肉をやわらかくし、いざという時に速やかに手が出るように反射神経を養うためにもストレッチや体操が非常に有効です。

高齢者が出来るストレッチと体操は

まず、ゆったり座れるような椅子に座ります。鼻から息を大きく吸って口から大きく吐くように深呼吸をします。吸うときはカラダを反らせるように胸を張り、吐くときは背中を丸めるようにすると呼吸が深くなります。ゆっくり3回行います。
つぎに首の運動です。ゆっくり頭を前に倒します。勢いは付けずゆっくり行うのがポイントです。続いて後ろに倒します。ゆっくり頭を左右に倒します。この時は倒している反対側の筋肉がしっかりストレッチさせていることを確認してください。続いて首を左右に捻ります。目線を捻る方向に向け、目線の後を頭が追う感じで行います。それぞれ3回行います。
つぎに肩の運動です。両肩を両耳に付けるようにゆっくり持ち上げ5秒くらい持続したら全身の力を抜いてストンと落とします。肩甲骨から頸椎にかけて肩甲挙筋という筋肉が付きますのでその筋肉の方向をイメージして行うとさらに動かしやすくなります。ゆっくり5回行います。
カラダを前後に倒す運動です。椅子に座ったまま両足を踏ん張り、カラダを前に倒します。床に手を付くことが出来れば付いても構いませんが、上体のバランスを崩さないよう注意します。この時は、脊柱起立筋や僧帽筋などの背部の筋肉を意識します。背骨を丸めるようにするとより効果的です。ゆっくり5回行います。
股関節のストレッチです。椅子に座ったまま片足の膝を両手で抱えて胸に近づけるようにします。この状態で3~5秒キープします。股関節の後ろ側の大殿筋という筋肉を伸ばすことが出来ます。股関節が固いと大殿筋を伸ばす前に股関節に痛みが出ることがあります。この場合は速やかにストレッチを中止します。
ももうらのストレッチです。ハムストリングスという大腿部の裏側の筋肉群を伸ばします。
椅子に座った状態で片足をゆっくり前に出し、膝を曲げないようにしてカラダを前に倒します。息を吐きながらゆっくり伸ばしていき、息を吐き終えるころにストレッチを終了します。左右5回くらいずつ行います。
股関節内側をストレッチします。椅子に座った状態で膝を曲げた片足をもう一方の足に乗せます。この体勢で股関節をゆっくり広げていきます。大腿部の内側の内転筋という筋肉のストレッチが出来ます。

高齢者向けの体操やストレッチを紹介しましたが、特に高齢者の場合は毎日コツコツと行う事が大切です。筋力そのものを向上させる筋トレとは違い、現在の筋肉量を落とさないことが重要になります。最大筋力の20%程度の活動量での生活の場合、筋力低下や筋委縮が起こるとされています。安静臥床の場合になると実に1日約3%、1週間で約10~15%の筋力低下が起こり1か月で約50%に低下するという報告もあります。うっすら汗をかき気持ちよく眠れるくらいの運動を心掛けるようにするといいでしょう。

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