正しいストレッチで効果的に成果を出そう!

ストレッチを効果的に行いたいのなら、ストレッチについて知る必要があります。ストレッチが身体にもたらす変化や効果、利点や欠点などのストレッチをやる意味を理解しないと、あまり意味のない運動になってしまいます。これはストレッチが運動の目的に合っているかを知ることに繋がります。また、ストレッチにはいくつかの種類があり、動きのある動的ストレッチや静止しながら行う静的ストレッチなどがありますが、今回は一般的なストレッチである、静的ストレッチについてご紹介します。

ストレッチの効果的なやり方

・ストレッチをする前に5~15分程度の軽く汗をかく程度のウォーミングアップを行う
・深部体温が高い状態で行う
・反動をつけずに行う
・深く深呼吸をしながら30秒程度の時間をかけて行う
・僅かに張りを感じる程度で行い、痛みを感じるまでストレッチを行わない
・関節を伸ばし過ぎない
・大きな筋肉からストレッチを行う
・より高い柔軟性の向上には週3回以上を同じ時間で行う
《補足》
ストレッチは体温が高い状態が最も効果的で、起床後は体温が低いためストレッチに適した時間ではなく、運動後や入浴後が適した時間となっています。また、自然な呼吸や痛みを感じない程度のストレッチは適切な筋肉の弛緩を目的としており、リラックスした状態を作ることも効果的になります。筋肉に無理なストレッチをかけると、筋肉が伸び過ぎないように伸張反射と呼ばれることが起きて、筋肉がストレッチに適した弛緩ができなくなります。緊張状態にならないことも、ストレッチを効果的に行う際に重要になります。

ストレッチの効果

ストレッチの最大の効果に柔軟性の向上が挙げられます。柔軟性の向上は関節の可動域の向上や筋肉の柔軟性の向上で、可動域全体で自在に身体を動かせるようになり、肉離れなどの筋損傷を防ぎます。これは運動の様々な動作で無理なく強い動作ができるようになり、日常では負担のかかる姿勢からくる怪我の予防などに繋がります。また、ストレッチは低強度の運動になるので、運動を始めてすぐの人や低体力者に有効な運動です。

ストレッチの欠点

今回紹介している静的ストレッチは、ゆっくり行うストレッチで運動前には適していません。運動前の静的ストレッチはパフォーマンスにプラスの影響を与えません。また、ストレッチの運動強度は掃除や料理などと同等の活動強度で、強度の低い運動になっています。低体力者や運動初心者などが行う最初の運動には適していますが、体力向上には適さずダイエットも効率的には進みません。

ストレッチを効果的にしよう!

ストレッチは体温が高く、無理なくゆっくりと自然な呼吸ですると効果的になり、適切なタイミングを見極めて週に数回行い、長期間続けることで柔軟性が向上します。また、ストレッチが目的に合っている必要があり、運動前に静的ストレッチを行うと意味のないものになります。運動前のストレッチは動きながら行う動的ストレッチが有効です。また、自分の体力を考えずに運動を行うことも効果的とは言えず、体力に応じて適切な運動を選ばなければいけません。体力に自信のない人はストレッチから始めて、ストレッチ以上のことができる人は自分に合った運動を選ぶと効果的です。適切な方法でストレッチを効果的にしてみてください。

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