一日の疲れを徹底的にリセットホントに効果的なストレッチ

本当に効果的なストレッチ

最近疲れが抜けない。朝起きても体がだるい。階段でもすぐに疲れてしまう。このように疲れをカラダにため込み、快適な体調で生活出来ていない方は非常に多いです。これは筋肉に疲労物質が溜まり、血流の全身の血流障害によっておきます。そこで効果的なのがストレッチです。今回は有効なストレッチのやり方を紹介します。

人間の柔軟性の特徴は

私たち人間は本来柔軟性を持ち合わせています。日常生活で固く凝り固まったカラダは睡眠の時の寝返りでリセットされています。寝返りが打ちにくい環境で寝ていると疲れが抜けにくいのです。しかし、スマホやパソコンを見る時の不良姿勢などで、身体は徐々に固くなります。さらに、様々なストレスによって身体の固さは決定的になります。寝ても疲れが抜けなくなってしまうのです。

リラックス効果を生み出すストレッチ

ストレッチにはリラックス効果があります。生活していると人間は戦闘モードになっています。戦闘モードは自律神経の交感神経が優位になっているのですが、通常は家に帰ってリラックスできるとやがて休息モードに切り替わります。家でくつろぐときの休息モードは副交感神経が優位になります。ただし、家でも仕事があるとか、寝る直前までスマホにより脳に刺激が加わり続けると、上手に副交感神経に切り替えることが出来なくなり、睡眠の邪魔をしてしまいます。そこで、一日の疲れを取り、また神経を切り替えるためにストレッチが必要になってくるのです。

まずは深呼吸で準備をする

ストレッチをする前に深呼吸でカラダに新鮮な酸素を送り、筋肉に充分血液が流れるように準備しましょう。皆さんは胸式呼吸と腹式呼吸という言葉を聞いたことがあると思います。呼吸は肺に酸素を送り込み、不要となった二酸化炭素を体外に放出するガス交換です。しかし、基本的に肺は陰圧になっていますので、実は意識的に息を吸わないとうまく呼吸は出来ず、新鮮な酸素を肺に送ることは出来ないのです。身体に新鮮な酸素を送り込むためには意識的に息を吸うことが必要です。深呼吸の大切さがご理解いただけると思います。

女性に多い胸式呼吸

女性は筋肉量が少ないため胸式呼吸が多いと言われています。呼吸にも筋肉は必要です。胸式の場合は肋骨で覆われた胸郭という部分で呼吸をしますが、肋骨を引き上げるために呼吸補助筋という筋肉が働きます。胸式呼吸は呼吸を浅くする傾向があります。

腹から声を出すための腹式呼吸

対して腹式呼吸は横隔膜という筋肉を使います。横隔膜は胸腔と腹腔を分ける筋肉で、胸式呼吸時にはあまり使われません。よって、意識的におなかを膨らませるように意識しないと上手に呼吸できないのです。なお、声楽などでおなかから声を出す方は意識的に腹式呼吸の練習をしているようです。
なお、胸式呼吸は交感神経を優位にする働きがあり、腹式呼吸は副交感神経を優位にします。スイッチを入れたいときは胸式呼吸をし、反対にスイッチを切りたいときは腹式呼吸を行うといいでしょう。

効果的なストレッチ

副交感神経を優位にするために腹式呼吸を5回行います。リラックスした環境を作り、ゆったりした気持ちで行って下さい。
①まずは肩周りの筋肉のストレッチをします。座った姿勢であぐらをかきます。なるべく背筋はまっすぐに伸ばします。ゆっくり肩をすくめ5秒くらいキープします。5秒経過したらストンと落とします。この時、全身の脱力をするのがポイントです。ゆっくり5回行います。
②広背筋のストレッチです。座ったまま、片側の手を天井に向かって伸ばします。反対の手で伸ばした手の手首を掴みます。掴んだ手首をさらに天井の方向に引くイメージで伸ばします。そのまま5秒ほどキープします。左右両方を3回ずつ行います。
③仰向けに寝ます。ゆったりした気持ちで上から少しずつ力を入れては抜くを繰り返します。まずは、首の筋肉に意識し、力を入れます。漠然と力を入れる感じで構いませんが、首の周りの筋肉に意識することは忘れないでください。5秒くらい力を入れたら脱力します。つぎに肩周りです。左右の肩周辺を意識し、力を入れ脱力します。つぎに背中、腰、太もも、下腿部と徐々に下がっていきすべて終わったらもう一度腹式呼吸をして終了です。

ストレッチには様々な種類があり、メニューも豊富です。大切なことは手軽に続けることが出来るか?です。今回は一例ですが、自分に一番合ったストレッチ方を探し出し、上手く一日の疲れが抜けるといいですね。

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