40肩の予防にも効果絶大肩関節周りの筋肉のことを知ろう

肩関節の可動域はこんなにも広い

肩の関節は可動域が広いことで知られています。屈曲に関しては肩甲骨も含む関節で約180度。伸展は約50度。外転180度。外旋60度。内旋80度。水平屈曲135度。水平伸展30度と関節の中では驚異的な可動域を誇ります。これは、いわゆる肩関節と呼ばれる肩甲上腕関節と肩甲帯と呼ばれる肩甲骨と胸郭が作る関節の二重の関節構造になっていることが起因します。肩関節には大きく盛り上がる三角筋をはじめとした外見から確認できる筋肉群も多数あり、見た目で逞しいカラダを作るうえでも重要になってきます。

肩関節の筋肉群とは

三角筋は肩関節の前部・中部・後部を覆う三角形の厚い筋肉です。鎖骨の外側から肩甲骨の肩峰にかけて前部線維、肩峰から起こる中部線維、肩甲骨の後部の肩甲棘と呼ばれる部分からなる後部線維に分けられそれぞれ上腕骨に付きます。三角筋全体が働くと上腕を外転させ、前部線維が働くと上腕を前側に持ち上げ(屈曲)、後部線維が働くと上腕を後ろに引きます(伸展)。
棘上筋は三角筋と同じような働きをする筋肉で、肩関節を外転させるスターティングマッスルです。肩甲骨背面の肩甲棘の棘上という部分から始まり上腕骨に付きます。
棘下筋は肩甲骨背面の棘下という部分からはじまり上腕骨に付き上腕骨を外旋させる働きがあります。
小円筋は肩甲骨の外側から始まり上腕骨に付き上腕の外旋の働きをし、大円筋は肩甲骨から上腕骨の前面に付き上腕の内旋の作用があります。肩甲下筋は肩甲骨の前面から始まり上腕骨の前面に付き肩関節の内旋させます。
棘上筋・棘下筋・小円筋・肩甲下筋を合わせて回旋腱板(ロテーターカフ)といい、肩関節の安定化を図るうえで最も重要になります。回旋腱板はいわゆるインナーマッスルと呼ばれカラダの深部にある筋肉です。

三角筋の筋トレのやり方

三角筋の器具を使わない自重トレーニングを紹介します。
パイクプレス・・・腕立て伏せの要領で両手を肩幅くらい開き床に手を付きます。腰を90度曲げ、頭の方にカラダを沈めていきます。頭側に腕立て伏せをするイメージです。慣れない最初のうちは5回ほどを確実に行い、筋力が付き慣れてきたら10回ほど行います。足を椅子に乗せたりバランスボールに乗せたりと徐々に負荷を上げていき、壁に向かって逆立ちをした状態で腕立てをする形がパイクプレスの発展形です。

回旋腱板の筋トレのやり方

回旋腱板のトレーニングは表層のアウターマッスルを動かさず、深層の筋肉の走行を意識してトレーニングすることが重要です。ゴムチューブを使ってトレーニングします。
チューブエクスターナルローテーション・・・エクスターナルローテーションとは外旋という意味です。チューブを使って外旋筋を鍛えます。肩の外旋は棘上筋・小円筋・棘下筋が働きます。脇を開いて肩と90度に曲げた肘を同じ高さにします。前腕を床と平行の位置にして固定されたゴムチューブの片端を持ちます。そのまま、前腕を上方向に回していきます。肘が頭の位置になったらゆっくり元に戻します。この外旋運動で腱板の外旋筋をトレーニングできます。
チューブインターナルローテーション・・・インターナルローテーションとは内旋のことを言います。立位になりカラダの外側に固定されたゴムチューブの端を持ちます。脇を締めた状態で肘を90度に曲げます。手をおなかに近づけるように動かします。この動きが内旋動作になり内旋筋をトレーニングできます。

肩関節腱板のストレッチ方法

最後に肩関節腱板のストレッチを紹介します。大胸筋などの大きな筋肉とは違い比較的小さな筋肉ですので軽めにストレッチするといいでしょう。腱板の中でも棘上筋・棘下筋・小円筋などの外旋筋が伸ばせるストレッチのやり方は、まず、伸ばしたい側の肘を90度くらいに曲げ手の甲を腰へ当てます。もう一方の手で
曲げた肘を掴みます。曲げた肘を前側に引いていきます。肩関節の後ろ側が伸ばされる感覚が出たら10秒ほどキープします。この動作をゆっくり3回ほど行って下さい。

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