肩・首コリの原因は筋肉不足?肩・首の筋トレで疲れ知らずの身体に

肩の筋肉とその種類

肩の筋肉には「三角筋前部」「三角筋中部」「三角筋後部」「僧帽筋」の大きく4種類があります。まず三角筋は、肩の表側にあり上肢のなかでは最も大きく分厚い筋肉です。三角筋は、肩の関節を守る役目のほかに、肩の関節をスムーズに動かすのを助ける原多紀があります。特に、腕を横に持ち上げる動作に使われるのが三角筋です。三角筋前部は、腕を前に持ち上げたり内側に動かす動作をする際に使い、三角筋後部は腕を後ろに持ち上げたり外側に動かす動作の際に使われます。日常生活では、腕を上げ下げする動作全般で使われており、日常的によく使う筋肉のひとつです。スポーツでは、ランニングの時に腕を振りながら走ったり、テニスやベースボールなどの球技でボウルを取ったり投げたりする時など、頻繁に使われる筋肉です。

僧帽筋は、背中の表側にある筋肉です。鎖骨や肩甲骨の上げ下げや回転の際にも使われています。ここの筋肉が弱ってくると猫背になりやすくなります。僧帽筋には、三角筋のはたらきを助けて、肩甲骨のバランスを保つ役割もあります。日常生活では、肩甲骨が動くときには常に使われており、三角筋が使われているときにも補助的に活用されています。スポーツでは、レスリングや柔道などの武道において、相手を引き寄せる動作のときによく使われます。デスクワークが多い方によくみられる「肩こり」は、僧帽筋が固く弱ってしまったときにおこりやすくなります。また肩回りの筋肉をよく動かすことによって代謝が上がりダイエットが成功しやすくなるとも言われており、健康的な身体を手に入れるのには欠かせない筋肉です。

 首の筋肉とその種類

首の周りにも、肩と同様にたくさんの筋肉があります。ここでは、主な首の筋肉として「斜角筋(しゃかくきん)」「顎二腹筋(がくにふくきん)」「胸鎖乳突筋(きょうさにゅうとつきん)」「頚板状筋(けいばんじょうきん)」「頭板状筋(とうばんじょうきん)」についてまとめてみました。まず、斜角筋には「前斜角筋」「中斜角筋」「後斜角筋」という3種類があります。首の付け根が痛むときにはこれらの筋肉が関わっていることが多いです。頭を前に傾けると痛みを感じる場合は前斜角筋、頭を横に傾けると痛みを感じる場合は中斜角筋、頭を後ろに傾けると痛みを感じる場合は後斜角筋が固くなっている可能性が高いでしょう。

次に顎二腹筋は、舌の骨とあごを動かす筋肉のことで、この筋肉が固くなっているとあごを動かした際に耳の下に痛みが現れます。胸鎖乳突筋は、頭を動かす筋肉のひとつで、この筋肉が固くなっていると首を動かした際に耳の下に痛みが現れます。頚板状筋は、首を後ろにそらす時に使う筋肉です。頭板状筋は、頭を後ろにそらすときに使う筋肉です。頚板状筋と頭板状筋は、これらの筋肉が固くなっていると首を前後に動かした時に首の後ろに痛みを感じます。デスクワークを長時間していると首の痛みを感じる方は多いですが、具体的にどう動かしたときにどの部分に痛みが走るのかをメモなどで記録しておくと、筋トレのトレーニングメニューを決める時に大変役立ちます。毎日同じ場所が痛むのではなく、日によって違う場所が痛んでいる場合もあります。固くなっている筋肉を鍛えて、首コリ知らずの身体を目指しましょう。

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