ストレスに負けない身体づくりに!簡単ストレッチのポイント

ストレス対策にストレッチが効果的な理由

目まぐるしく動く現代社会において、老若男女すべての人にとって、ストレスフリーということは難しい状況です。ストレスがかからないようにするのは難しくても、ストレスを溜めないようにすることは自分の努力次第でできると考えられています。そのひとつの方法として、簡単にできるストレッチはとても効果的です。その理由としては、ストレッチを行うことで、硬くなっていた筋肉や関節がほぐれて血流が促進します。これにより身体に溜まっていた疲労物質が体外に排出されやすくなり、疲労回復やストレス解消の効果が期待できます。

次に、ストレスを感じたり鬱状態になったりすると、脳内にあるセロトニンという通称「幸せホルモン」と呼ばれる物質が少なくなることが知られています。最近の研究ではストレッチをすることにより、セロトニンを作り出すセロトニン神経が活性化されると言われています。また、ストレスを感じている時には体温が低いことが多いことも、さまざまな研究で指摘されています。ストレッチをすることで身体が温まり体温が上がると、自然と心も身体もパワーが出て元気になります。

 ストレスに負けない!簡単ストレッチのポイント

では、ストレス対策の簡単ストレッチについて具体的に紹介していきます。どんなストレッチを行う場合でも、ストレッチをしながら呼吸を忘れずに行いましょう。息を吐くときに筋肉を伸ばすようにします。特にストレスを抱えている方は、呼吸が浅くなりがちです。呼吸を整えるだけでも気分が明るくなると言われています。ではまず、膝を床に立てて肩幅くらいに足を開きます。手は胸の前でクロスして、そのまま頭を後ろに倒していきます。気持ちいいところまで倒したら、数秒間キープをして、もとの姿勢に戻ります。これを繰り返します。

次に、頭や首回りの筋肉をほぐすストレッチです。肩や首回りの筋肉のコリを解消すれば、血流が良くなり、気分も明るくなりストレスを予防することができると考えられています。肩を上に持ち上げて、数秒間その状態をキープし、ストンと下に落とすというストレッチも効果的です。その後、ゆっくりと肩を回すようにします。前に回した後で、後ろに回すようにします。その他のストレッチとして、立った状態で後ろに足を上げて片足立ちになり、その足を同じ側の手でつかみます。その状態で数秒間キープします。足の筋肉がしっかりと伸びていることを確認してください。ストレスを感じている方の多くは、肩こりや頭痛など上半身の筋肉のこりが伴っている場合が多いです。そこでまずは、上半身の筋肉をしっかりとほぐすようにしましょう。その上で身体全体を巡らせて温めるために、下半身のストレッチを行うようにするのがポイントです。ストレスにはさまざまな原因が複雑に絡み合っている場合が多く、ストレッチをしたからといってすぐに解消できるほど単純なものではありません。しかし、身体の調子を整えることによって少しでも気分が明るくなれば、自らのストレスへの抵抗力を高めることができます。すぐに効果が現れなくても、すぐに諦めないで、地道にコツコツ続けるようにしてくださいね。

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