肩こり・首こりでお悩みの方必見!簡単ストレッチ

肩こり・首こりの予防には、こまめなストレッチを

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。できれば、デスクワークの合間に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、現実的にはなかなか難しいと思います。そこで、オフィスでもできるストレッチを今回ご初回したいと思います。朝オフィスに着いた時や、昼休み、トイレに行った後など、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。

 目的別オフィスでできるストレッチ5種類

まずは、肩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。

3番目は、肩のストレッチです。頭の後ろへ両手を回し、片方のひじをもう片方の手でつかんで下へ倒すようにひっぱります。背中を丸めないように意識しながら、20秒ほどキープします。反対側も同じように行います。4番目は胸のストレッチです。意外に思われるかもしれませんが、肩こりの原因として胸の筋肉が硬くなっていることがあります。手を背中の後ろで組んで、胸を開くように後ろに引っ張ります。デスクワークだと胸の筋肉を使うことはほとんどないため、ストレッチでしっかりと伸ばすようにしましょう。最後は、ねじりのストレッチです。右側に上半身をねじるとともに、右手で背もたれをつかみます。20秒ほどその姿勢をキープして、その間ゆっくりと呼吸を続けます。左右ともに行います。

繰り返しになりますが、こうした5種類のストレッチを時間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。デスクワークをしながら背もたれに寄りかかったり背中を丸めていると、いくらストレッチを入念に行っても効果が期待できません。肩こりや首こりに悩まされている方は、姿勢を見直してみることも大切です。正しい姿勢とは、耳、肩の中央、太ももの付け根が一直線になっている状態です。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、目の酷使も肩こり・首こりの大きな原因となり、ひどい場合には視力低下や頭痛・吐き気などにつながる恐れもあります。特にパソコンや携帯電話をよく見るという方は、ブルーライトが目に強い影響を与えている可能性も高いです。目の疲れを軽減して、ストレッチ効果を高めるためにも、シートを貼ったり画面設定を変えるなどブルーライト対策を行うこともポイントです。

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