縁の下の力持ち失禁の予防に大切な骨盤底筋を鍛えよう

失禁予防に効果絶大な骨盤底筋

骨盤底筋という言葉を聞いたことがありますか。骨盤底筋とは読んで字のごとく骨盤の底を支える筋肉のことです。この筋肉が低下すると尿漏れなどの症状が出るということで話題になって久しいのですが、この筋肉を詳しく見ていきます。

骨盤底筋はどこにあるのか

実際には骨盤底筋は一つの筋肉ではなく、いくつかの筋肉がまとまって骨盤底筋群を作ります。骨盤底筋群は①恥骨直腸筋②恥骨尾骨筋③腸骨尾骨筋④深会陰横筋⑤浅会陰横筋⑥外肛門括約筋⑦外尿道括約筋⑧球海綿体筋⑨坐骨海綿体筋と実に九つもの筋肉で形成されています。これらの筋肉の働きは、肛門挙筋と合わせてハンモック状になり骨盤を底から支えています。膀胱や尿道、子宮、直腸などの臓器を下から支えているのです。

骨盤底筋が弱くなるとどうなるのか

特に女性は妊娠や出産、さらに加齢による筋力の低下が原因となり骨盤底筋が弱くなりやすいようです。また、肥満や運動不足などが重なって脆弱になってしまいます。骨盤底筋が弱くなり緩むと様々な症状が出てきます。一つ目は尿漏れです。腹圧性尿失禁といいますが、骨盤底筋が緩むことで膀胱や尿道の位置が下がりくしゃみや関などの軽い圧迫でも尿漏れを起こしてしまいます。二つ目は骨盤臓器脱です。骨盤臓器脱とは骨盤底筋が緩むことにより子宮や膣壁が飛び出してしまう病気です。さらには常に子宮や膀胱が圧迫されていることにより、頻尿や尿失禁、排尿痛や性交痛なども起こります。

骨盤底筋は鍛えることが出来るのか

骨盤底筋群も筋肉である以上、鍛えることは可能です。むしろ鍛えることで骨盤の筋肉が安定し姿勢なども正常になります。いくつかの方法を紹介します。仰向けになります。足の裏を床に着け、肩幅くらいに広げ膝を曲げます。カラダ全体の力を抜き、肛門と膣を縮めるように意識します。息を吸いながら頭の方に引き寄せるイメージで縮めていき、そのまま5秒くらいキープします。ゆっくり10回行います。最初はイメージしにくいと思いますが、普段使わない筋肉ですので少しずつ練習をするとコツがつかめてきます。
ヒップリフト・・・肩幅に足を開いて仰向けになります。床からお尻を持ち上げて膝から股関節、肩まで一直線になるようにします。息を吸いながら肛門と膣を頭の方に引き上げるようにし、そのまま5秒キープします。ゆっくり10回行います。立位で手軽に行う方法は、お尻の穴を締めるようにイメージしキープすることです。最初は10秒くらいキープし、徐々に継続時間を増やしていきます。30秒、1分と徐々に増やしていくことで筋持久力を付けることが出来ます。
また、骨盤底筋を鍛えるために同時に行いたいのが大腿部の内転筋のトレーニングです。骨盤底筋と内転筋は連動しているといわれています。骨盤底筋と内転筋の両方をトレーニングすることでより高い効果が得られます。
最後に簡単にできる内転筋のトレーニングを紹介します。
通勤途中などの電車内でも簡単に出来る方法ですので是非お試しください。やり方はいたって簡単です。座った状態から膝の間に握り拳を挟みます。両方の膝でこの握り拳を挟むだけです。コツは、短い時間でもいいのでとにかく全力で行う事です。この際、なるべく上半身は起こしいい姿勢をキープして下さい。握り拳を挟むことが出来なければ、ハンカチやタオルなどある程度の固さがあるものであれば何でも代用出来ます。最初は10秒全力で行い、徐々に時間を増やしていきます。一日のうちに何回か出来るといいでしょう。

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