ストレッチには4種類ある!アップやダウンに最適なストレッチとは

ストレッチの種類は全部で4つ。

ストレッチの種類は全部あわせると4つあります。その4つとは『スタティックストレッチ』『ダイナミックストレッチ』『バリスティックストレッチ』『PNFストレッチ』です。これらにはそれぞれ特徴があり、取り組む際にはそれを理解する必要があります。基本的にはどのストレッチも一長一短で、用途にあったものを選べれば大きな効果を得られますが、反対に誤ったチョイスをすると効果をほとんど得られませんから注意しましょう。

スタティックストレッチはクールダウンに最適。

スタティックストレッチとは別名『静的ストレッチ』とも呼ばれます。伸ばした筋肉をそのままの状態で数十秒間伸ばすスタイルで、おそらくストレッチと聞いて真っ先に思い浮かぶのがこのスタティックストレッチでしょう。このスタティックストレッチにはリラックス効果があるためクールダウンをしたい時にはぴったりです。逆に、過度のリラックスは運動のパフォーマンスを低下させる可能性があるため、ウォーミングアップには不向きです。

ダイナミックストレッチはウォーミングアップに最適。

ダイナミックストレッチは『動的ストレッチ』とも言われ、身体を動かしながら筋肉を伸ばします。小学校の頃、夏休みにやったラジオ体操が最もわかりやすい例でしょう。身体を動かすという特徴ゆえに筋肉を温めやすく、ウォーミングアップに適しています。しかし、ダイナミックストレッチでは大きな負荷がかかりますから、正しい動きを意識してケガをしないように注意することが大切です。

反動をつけるのがバリスティックストレッチの特徴。

バリスティックストレッチとは反動を付けながら筋肉を伸ばすスタイルで、2番目に紹介したダイナミックストレッチに近いものがあります。例えば、リズミカルに脚を動かしながらアキレス腱周辺の筋肉を伸ばした経験を持つ人も多いでしょうが、これがまさにバリスティックストレッチです。このバリスティックストレッチは勢いをつけて行うだけにかなりしっかりと筋肉を伸ばせるのが特徴です。それ故に、最初は小さな反動から始め、少しずつ大きくしていくなどの工夫をするとケガをすることなく筋肉を伸ばせます。

PNFストレッチはリハビリが由来。

この単語を初めて聞いた方もいるでしょうが、このPNFストレッチはリハビリのひとつとして編み出された歴史を持ちます。ちなみに、PNFとは『Proprioceptive Neuromuscular Facilitation』の頭文字を取ったもので、日本語では『固有受容性神経筋促通法』と呼ばれます。意図的に筋肉を動かして神経を刺激し、本来持っている正しい機能を呼び戻してあげるストレッチです。例えば、脳梗塞などの後遺症で身体が自由に動かせなくなった人がいたとします。当然、本人の意志で手足を動かすことは無理なわけですが、第三者が動かしてあげることは可能です。そういった動きをくり返していると損なわれてしまった神経が呼び戻され、その結果として再び自分の意志で身体を動かせるようになるというわけです。また、この特徴を利用して神経系の働きを強化し、スポーツのパフォーマンス向上にいかすという考え方もあります。

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