ストレッチには2種類がある!動的・静的ストレッチの方法とは

2種類のストレッチの名称

ストレッチには2種類あるということはあまり知られていませんが、それぞれで特徴が異なるため、ストレッチに取り組む時にはまずこの2種類がどのようなものかを知る必要があります。2種類のストレッチとは、一般的に「動的ストレッチ」、「静的ストレッチ」と呼ばれます。

動的ストレッチの定義

動的ストレッチとは、その名の通り関節や筋肉を積極的に動かすストレッチのことを指し、よく耳にする言い方をすれば「ウォーミングアップ」ということになります。関節や筋肉に軽い刺激を与え、体を温めていくのが動的ストレッチの目的です。

「クールダウン」で知られる静的ストレッチ

これとは逆に、静的ストレッチとは筋肉を伸ばす動作に重点を置き、関節や筋肉をリラックスさせる効果があります。「柔軟運動」と呼ばれるものはこの静的ストレッチに分類されます。また、動的ストレッチを「ウォーミングアップ」と言うのに対し、静的ストレッチは「クールダウン」と呼ばれることが多いです。

ここまで述べた特徴から、体を温める動的ストレッチは運動前のウォーミングアップ、パフォーマンス向上に繋がり、静的ストレッチは運動後に体を休ませるのに最適と言えます。

動的ストレッチのウォーミングアップ機能

動的ストレッチでは筋肉を本格的に動かす前にある程度温めて解しておき、怪我を避けたり本来の力を発揮やすくしたりする効果を持ちます。そのため、具体的な動的ストレッチの方法には軽いジョギングや一般的に「ラジオ体操」として知られているものが含まれています。

ジョギングの場合は多くの汗をかくほどまで追い込まないように注意し、少し息が上がり汗ばむ程度に10~15分ほど続けるのがお勧めです。ラジオ体操の場合は各動作の指示が入っている音源や映像を利用し、正しい方法で動的ストレッチを行うことが大切です。

筋トレ前には少しだけ負荷をかけよう

ジョギングやラジオ体操といった動的ストレッチは、あくまでも体温を上げる役割に特化したものなので、特に筋トレの前には軽い負荷を筋肉にかける動作をしておくことが大切です。ダンベルやチューブのように強度が調整しやすい筋トレ器具を持っていれば、いつもの強度より低めの負荷で軽く3~5回程度、1セット行いましょう。

自重トレーニングの場合も軽く3回程度1セットずつ各部位に負荷を与えておくことを覚えておきましょう。ここで言う「軽く」というのは、1セットが終わるころに疲労感をあまり感じず、限界が来ないように調整するという意味です。そのため、上記の回数を目安として負荷をかけすぎない動的ストレッチを行うよう、各自で負荷を調整する必要があります。

静的ストレッチでリラックス

静的ストレッチは脚や腕の筋肉を伸ばすストレッチですが、運動後にリラックス目的で行う場合は、各部位を限界近くまで伸ばすことが大切です。大きな痛みが走るまで伸ばすことは避け、心地よい痛みを感じられるところまでそれぞれの筋肉を伸ばしていきましょう。

2種類のストレッチの組み合わせ

動的ストレッチは基本的に筋トレや長時間の有酸素運動、スポーツの前に行いますが、筋トレができない場合に筋肉量を可能な限り維持するための軽い運動・筋トレとしても機能します。この目的で動的ストレッチをやる場合も、その後静的ストレッチをしっかり行い、クールダウンすることが肝要です。

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