上手なストレッチで一日の疲れを確実リセット睡眠とストレッチ

動的ストレッチと静的ストレッチ

ストレッチには様々な効果が期待できます。筋肉の柔軟性が増し、肩こりや腰痛の原因を改善してくれます。また、精神的にもリラックス効果を高め疲労も回復されます。また、質の良い睡眠をとるにもストレッチは有効です。ストレッチの効果と睡眠の関係を見ていきます。ストレッチにはリラックス効果の高いスタティックストレッチ(静的ストレッチ)と運動のパフォーマンスを上げる効果があるダイナミックストレッチ(動的ストレッチ)がありますが、今回はリラックス効果の高いスタティックストレッチに注目します。

ストレッチの効果は

①肩こりや腰痛の予防・・・カラダは常に重量に逆らい筋肉を酷使して生活しています。利き手があるように、また、臓器が全くの左右対称ではないように、人間は常に左右どちらか、または前後のどちらかの筋肉を収縮させて生活していることが多いのです。すると、その部分の筋肉のみ異常な疲労を感じます。その疲労感がコリの原因になります。よって、自分のカラダの使い方を知ることで自分のこりやすい部分を見極め、集中的にストレッチすることで症状が改善されます。
②ケガをしにくい・・・関節は靭帯で覆われます。しかし、膝関節に代表されるように靭帯は筋肉から移行することが多いのです。膝関節はもも前の大腿四頭筋腱が膝蓋骨を経由して膝下の脛骨に付きます。筋肉は途中徐々に細くなり腱になります。筋肉が腱になり関節に繋がるということは、筋肉の固さが関節に影響することはたやすく予想できると思います。ストレッチによって筋肉を柔らかくすることで、関節の可動域を広げることでケガの予防につながるのです。
③リラックス効果があり疲労を回復してくれる・・・ストレッチをすることで疲労した筋肉内の静脈血が安静時よりも低下し、代わりに動脈血が流れやすくなり新鮮な動脈血が酸素を送ってくれることで疲労の回復が早まるという研究結果もあり、ストレッチの重要性が再確認されてきています。
④睡眠の質が良くなる・・・上手にストレッチをすることで副交感神経が優位になり睡眠を促してくれます。

ストレッチと睡眠の関係性は深い

質の良い睡眠には自律神経の働きが関係してきます。自律神経とは、内臓や血管の働き、呼吸や消化など自分の意志でコントロールすることなく行われている活動を調整する神経です。自律神経には交感神経と副交感神経の二種類あります。交感神経はカラダを戦闘状態にする神経です。心拍数は上がり、血圧も上昇します。反対に胃腸の働きは抑制されます。一方の副交感神経は、カラダを休める方向に導く神経です。心拍数は低下し、血圧も下がります。逆に胃腸の働きは活発になります。
交感神経と副交感神経は必要に応じて適切に切り替わります。睡眠も自律神経の働きと非常に関連があり、副交感神経優位にすることで質のいい睡眠をとることが出来ます。睡眠の準備はいかにリラックス出来る環境を整えることから始めます。少し暗めの部屋で、優しい音楽を流しながらストレッチをゆったり行うなどが望ましいでしょう。

簡単な睡眠前のストレッチのやり方

睡眠前には深呼吸を使うとより効果的です。同じ深呼吸でも胸式呼吸は交感神経を優位にし、腹式呼吸は副交感神経を優位にしてくれます。静かに仰向けに寝ます。おなかに手を置き手を押し返すようにゆっくりおなかを膨らませます。なるべくゆっくりした動作でゆっくり回数を重ねていきます。腹式呼吸が一通り終わったら、両手を上に上げます。寝たまま万歳の体勢を取りもう一度腹式呼吸を行います。両手を挙げることで胸郭が広がり呼吸を助けてくれる筋肉群のストレッチを行うことが出来ます。このように一連の動作をゆっくりゆっくり行う事で副交感神経が優位になってきます。

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