運動能力が向上するストレッチ?PNF法でスポーツ力をアップさせよう!

伸張反射を使ったPNF法

「固有受容性神経促進法」と呼ばれるストレッチの方法であるPNFですが、難しい専門用語は置いといて、ここではPNF法を簡単に理解できるよう解説します。

筋肉を一気にストレッチさせると元に戻す力、すなわち「伸張反射」という現象が起こります。この仕組みを用いたのがPNF法で、体の末端まで神経を発達させ、運動能力の向上に役立つものとして1940年代より多くの人々に用いられています。

神経を行き渡らせるという独特な効果があるストレッチですが、これはPNF法がもともと脳障害を抱えた方のリハビリテーション目的で開発されたという背景に理由があります。医療用の技術が、スポーツなどでの運動能力をアップさせる方法として普及しました。

PNF法は「反動」とは違います

PNF法では「反射」という言葉が用いられていますが、いわゆるストレッチでの「反動」とは異なります。筋肉を傷める可能性がある反動は強い力で何度も筋肉を収縮させてしまいますが、PNF法では掛かる力に対して反対の力を持続的に発生させるという方法を使います。詳しい方法は次の項目で解説していきます。

基本的に二人で行うことが勧められているPNF法は、スポーツをした後にチームメイトとともに実践することがお勧めです。神経の向上だけでなく、運動後に筋肉をリラックスさせるクールダウンの効果もPNF法は持っています。それでは、下記で具体的なPNF法のストレッチをご紹介します。

PNFストレッチの原則

ゆっくりと動作を行うPNF法は怪我の可能性は少ないですが、数あるPNFストレッチの中でもより安全で気軽に行えるものを2つ、具体的な動作方法と併せて解説します。

いずれの方法も、力に抵抗した後、「静止」と呼ばれる動作では6秒、「脱力・伸張」では3秒行うことを覚えておいてください。

首のPNFストレッチ

PNF法のストレッチでよく行われるのは首のストレッチで、まずはパートナーに手で軽く頭の付け根を押さえてもらい、さらに前方に倒すように軽く力を入れてもらいます。この力に対し、後ろの方に頭を持っていくように力を入れ、首が動く限界のところで静止します。もし手が邪魔で後ろに首を傾けづらいと思ったら、パートナーには指で頭の付け根を押さえてもらいましょう。

その後いったん元の位置に頭を戻して脱力し、今度はパートナーに後頭部を押さえてもらい、前方に頭を倒して首の筋肉を伸張させます。この時は首を後方に曲げる力は出さず、一般的なストレッチをするように筋肉を伸ばしましょう。

肩もストレッチでしっかりケアしよう

次はスポーツで怪我をすることが多いため、必ずケアをすべき肩のPNFストレッチです。

まず、両肘をパートナーに押さえてもらいながらバンザイに姿勢を取り、引き続きパートナーに肘を持ってもらったまま、それとは逆に肘を下げる方向に力を入れていきます。

力が最大限に入ったら静止し、その後脱力してリラックスした後、再度バンザイの姿勢を取ってパートナーに肘を支えてもらいながら筋肉を伸張させます。

PNFストレッチのまとめ

以上のように、PNF法を使ったストレッチでは、力への抵抗を最初に行い、静止→脱力→伸張の順で行っていくのが基本です。このストレッチは上述のようにパートナーと協力して行う必要があるため、自分だけでなくパートナーにも正しいPNFトレーニングの仕方を知ってもらうように注意が必要です。

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