骨盤をバランスよく引っ張る大腿筋膜張筋のストレッチ

聞きなれない大腿筋膜張筋

太ももの筋肉は前側を大腿四頭筋、後ろ側をハムストリングス筋、内側を内転筋、外側を腸脛靭帯が覆います。外側の筋肉は腸脛靭帯・大腿筋膜張筋などが覆いますが、あまり聞きなれない筋肉だと思いますので少し詳しく見ていきます。

大腿筋膜張筋はどこにあるのか

大腿筋膜張筋は骨盤の腸骨というところから始まります。そして、大腿骨の大転子の少し前で大腿筋膜が肥厚した腸脛靭帯に移行します。そのまま膝に伸び下腿部の外側の骨である腓骨の上端に付きます。要約すると、大腿部の外側にある筋肉は骨盤から始まり、膝の外側に付きます。骨盤から始まる大腿筋膜張筋は股関節あたりで腸脛靭帯に移行し膝に付くというイメージです。この筋肉の働きは股関節の外転・屈曲・内旋、大腿筋膜に張力を与えることです。日常生活では歩行を安定させ足をまっすぐ出すために非常に大切な働きをします。

大腿部の外側にある筋肉の筋トレのやり方は

このように大腿部の外側には大腿筋膜張筋と腸脛靭帯、そして大腿筋膜腸筋の下を走る大腿四頭筋の一つである外側広筋があります。これらの筋肉のトレーニング方法を見ていきます。

ラテラルヒップリフトのやり方

体幹などコアな部分のトレーニングとしても有名ですが、大腿筋膜張筋のトレーニング効果も高いので紹介します。床に横向きで寝ます。肘を曲げ床に付きます。頭から足先を一直線になるように骨盤を浮かせます。カラダが一直線になったら3秒ほどキープしゆっくり降ろします。この動作を一回とし、5回ほど繰り返します。背筋などにも効果のあるトレーニングですが、股関節の外側から膝くらいまでの筋肉を意識してトレーニングして下さい。

アブダクションのやり方

マシントレーニングでよく行われるトレーニングですが、今回はゴムチューブを使います。椅子などに座り両方の膝周辺にチューブを巻きます。足をゆっくり開いていき臀筋から大腿部の外側に効いてきたら3秒ほどキープし、ゆっくり元に戻します。この動作を10回行います。筋力に余裕が出てきたら3セットくらいまで増やしましょう。

大腿筋膜張筋のストレッチ方法

大腿筋膜張筋は腸脛靭帯とつながっているため、一つの筋肉としてイメージしにくいと思います。股関節から膝の外側まで長いひもをイメージし、大きく伸ばすことを意識するとより効果的にストレッチ出来ます。まずは、立位でのストレッチのやり方です。壁に手を付き横向きに立ちます。伸ばしたい側の手を付き同側の股関節を反対側の足の後ろに回しクロスさせます。そのまま、壁に体重をかけていきます。骨盤から股関節にかけてストレッチされている感じが出たら10秒ほどキープします。時間をかけてゆっくり5回ほど行います。つぎに、臥位でのストレッチです。仰向けに寝ます。伸ばしたい側の膝を曲げ、反対側に倒します。一般的な腰のストレッチの要領で下半身を捻ります。両肩は浮かないように注意し、腰から下を捻るように注意します。このストレッチのメインターゲットは腰回りの筋肉ではなく大腿筋膜張筋ですので、骨盤から股関節周りの筋肉が伸ばされている感じを得ることが出来ればそのまま3秒キープします。同じ要領で反対側も行い、それぞれ5回ずつ行います。最後は座位でのストレッチです。床に座りストレッチしたい側の膝を曲げます。もう一方の膝は伸ばしたままにします。曲げた膝を伸ばした膝の外側に置きます。曲げた膝を両手で抱え込みカラダの中心に引き寄せます。股関節と骨盤の外側に伸びる感覚を味わえたら3秒ほどキープします。この動作をゆっくり5回ほど行って下さい。
ストレッチは、ターゲットとなる筋肉の血流を改善することはもちろんですが、精神的なリラックス効果も望めるためなるべく時間をかけゆったりした気持ちで行って下さい。

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