下半身痩せに必須股関節のストレッチのやり方

可動域の広い股関節

股関節はあらゆる方向への可動域を広げるため特殊な構造をしています。大腿骨から大腿骨頸部という骨を介して約125度の角度で大体骨頭につながります。この骨頭が骨盤と関節しています。この角度を頸体角といいますが、この頸体角があることで股関節は前後左右あらゆる方向に動くのです。あらゆる方向に動く関節ゆえに、関節の周りを強い靭帯や様々な方向に伸びる筋肉で覆われています。
歩行や立ち座り、立位の維持にも股関節周りの筋肉は使われ、疲労しやすい筋肉といえます。股関節周りの筋肉をストレッチすることで歩行も楽になり、長時間の立位姿勢保持もしやすくなります。

股関節周りの筋肉とは

股関節周りには沢山の筋肉が付きます。まず、股関節を屈曲する筋肉に大腿直筋があります。この筋肉は大腿部の前側にある大腿四頭筋という筋肉群の一つで四頭筋肉群のほとんどが大腿骨から始まるのに対してこの大腿直筋は股関節から付き、股関節を屈曲する作用があります。後面にはハムストリングスという筋肉群が付き股関節を伸展させます。ハムストリングスとは半腱様筋、半膜様筋、大腿二頭筋の総称で膝を曲げたり股関節を伸展させたり股関節の内旋や外旋にも作用します。股関節を屈曲させる最大の筋肉は腸腰筋です。腸腰筋は大腰筋と腸骨筋のことをいい股関節と骨盤または腰椎に付きます。

股関節周りの筋肉のストレッチ法

大腿直筋→バランスを崩しても支えられるように机などの横に立ちます。片手を机などに置き、伸ばしたい側の足先を持ちます。そのまま、足先を引いていきモモの前側を伸ばします。この時、足の甲ではなく指先を持ち伸ばすとより効果的にストレッチができます。大腿直筋は太ももの真ん中あたりに位置しますので、大腿部の中心を伸ばすようにイメージしてください。
ハムストリングス筋→仰向けに寝ます。タオルを用意し、足裏に引っ掛けるようにします。曲げた状態の膝を徐々に伸ばしていきます。タオルを引っ掛けた足裏はあまり動かさず膝を伸ばしていくのがポイントです。
腸腰筋→立位の体勢で片足を前に出し、反対側の股関節を伸展します。腰から落とすイメージで徐々に体勢を低くします。股関節の前側から大腿骨にかけて伸ばされる感じを実感できるまで伸ばします。この時、腰は反らさないようにします。腰を後ろにそらすと痛いタイプの腰痛がある方は注意が必要です。
股関節にはもう一つ重要な筋肉があります。それは股関節を内側に閉じる筋肉である内転筋です。股関節の内転筋群は恥骨筋・短内転筋・長内転筋・薄筋・大内転筋の総称です。内転筋群の作用は股関節を内側に閉める働きが強く、また、腰を回旋したり乗馬や平泳ぎの時などに働いたり正座をする時などにも働き様々な作用があります。この筋肉のストレッチはまず、床に座り両足を開脚し膝を床に付かずけるようにします。さらに骨盤を前傾させるようにするとより効果的です。また一般的な開脚法によるストレッチも非常に有効で股関節の内側の筋肉を有効にストレッチ出来ます。これらの内転筋群は骨盤の坐骨結節周辺に多く付きます。ストレッチをする際は膝の内側から肛門の少し手前をイメージして行うといいでしょう。なお、この筋肉群は比較的弱くなりやすいのも特徴です。ストレッチのみならず筋肉を鍛えるトレーニングも必要不可欠になります。

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