時間のない方必見!オフィスや電車内で簡単にできるストレッチ

忙しい方の健康維持にもストレッチは必要!

仕事や家事などで忙しくデスクワークが多い方は、同じ姿勢で長時間過ごすことになり、筋肉が緊張しやすく肩こりや首こりなどの原因にもなりがちです。また、気が付いたら腕が上がらなかったり、足がつってしまったなど、筋肉が硬くなることによってケガや事故を起こしやすくなってしまいます。できれば、日常生活のなかでしっかりと休息を取り身体を動かすようにするのが良いですが、忙しく働く現代人にとって、現実的にこうした時間を確保することはなかなか難しいと思います。そこで、オフィスや電車内などの通勤・通学途中でもできるストレッチを今回ご初回したいと思います。出勤時や、朝オフィスに着いた時や、昼休みなど、出来る時にこまめにストレッチをするようにしましょう。1日5分や10分という短い時間でも、続けることで確実に身体は変わっていきます。

 目的別オフィスや電車内でできるストレッチ

まずは、デスクワークが多い方によくある肩こりや首こりを予防するのにおすすめのストレッチです。椅子にしっかりと腰かけて首をゆっくりと回します。10秒かけてひと回しするぐらいの速さを目安にしましょう。あまり早く回しすぎると首を痛めてしまう危険があります。次に肩回しです。手先は床に向けたままひじを直角に持ち上げて、そのまま肩甲骨を意識して肩を上げます。5秒くらいキープしたら肩をおろしてゆっくり回します。このストレッチは10回を目安に行ってください。肩こりがひどい方の場合には、肩を持ち上げた時に痛みが強く、このストレッチを行えない場合もあります。その場合には、専門の機関への受診をするようにしましょう。

次に、電車内で行うことのできるストレッチです。電車の手すりを使って行います。まず手すりを持って、かかとをゆっくりと上に持ち上げ、数秒間キープしてから下におろします。ふくらはぎの筋肉を意識しながら行うようにしましょう。これを数回行います。次に、ふくらはぎのむくみ解消に効果的なストレッチです。足をクロスさせてつま先立ちします。この状態で数秒間キープして、ゆっくりと下におろします。これも数回繰り返して行います。満員電車や揺れの大きい電車などでは、なかなか足を上げ下げするストレッチは行いづらいかもしれません。その場合には、耳をもみほぐしたり、手をもみほぐしたりするのも効果的です。耳や手には身体の反射区がたくさんあります。

繰り返しになりますが、忙しい方の場合には細切れの時間をいかにうまく使うのかがポイントになります。ストレッチできる時間や場所をみつけて、こまめに行うようにしてください。また、肩こり・首こりの解消には、姿勢を正しく保つことも大切です。酷い肩こりや首こりに悩まされているという方は、姿勢を見直してみることも大切です。身近な方にチェックしてもうらうようにしましょう。また、ストレッチだけでなく運動不足も身体の健康を保つためには大切です。朝10分早起きして、一駅分は歩くなど、普段の生活を少しずつ見直してみることもおすすめです。まずは出来ることから少しずつ始めてみましょう。続けているうちに身体がよい方向に変わり、そうするとストレッチがさらに楽しくなるようになります。

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