頭痛や不眠の解消にも!簡単ストレッチで痛みを解消しよう

頭痛予防におすすめのストレッチ

頭痛を引き起こす原因は、その多くが肩こりや首こりから来ていることがあります。こうした頭痛にはストレッチが有効で、デスクワークや家事などで長時間同じ姿勢を続けている方に多く見られ、ストレスなどにより筋肉が固まってしまうことで起こります。ストレッチをすることによって、肩や首回りの筋肉のコリを解消すれば、血流が良くなり頭痛を予防することができると考えられています。ストレッチをするときの注意点としては、反動や強い力を加えずに、筋肉を意識しながらゆっくりと動かすことです。無理に動かすと、逆に筋肉を痛めてしまうことがあります。また、ストレッチをしながら呼吸もわすれずに行いましょう。息を吐くときに筋肉を伸ばすようにします。

まずは肩のストレッチを行いましょう。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。次に、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。

また、頭痛には顔の筋肉のストレッチも有効です。一つ目の動きとしては、口を大きく開いてその状態をキープした後で、口をすぼめてまたその状態をキープします。これを何度か繰り返します。次に、顔のパーツを中央に寄せるようなイメージで、目をつぶり顔の筋肉を意識しながら動かします。まずこの状態で数秒間キープします。その後に、先ほどとは逆のイメージで顔のパーツを外側に伸ばすイメージで目を見開き顔の筋肉を意識しながら動かします。

 不眠予防のためのストレッチ

寝たいのに眠れないという状態のことを「不眠」と言いますが、これはとても辛いものです。しっかりと睡眠がとれないと身体の疲れが取れにくく、体力だけでなく気力も無くなってしまいます。ストレッチをするなどして早めに解消するようにしましょう。ポイントは筋肉をほぐすことと同時に、副交感神経をリラックスさせることです。頭や肩周辺をしっかりと伸ばすようなストレッチを、しっかり呼吸をしながら行ってみてください。肩を上に持ち上げて、数秒間その状態をキープし、ストンと下に落とすというストレッチも効果的です。その後、ゆっくりと肩を回すようにします。また、普段なかなか使わない背中を伸ばすストレッチも効果的です。仰向けの姿勢になり、足を曲げて両手で囲い込みます。背中をコロコロと転がすイメージで、上下と左右に身体を揺すります。これを数回繰り返します。痛みがある場合には、無理をしないで様子を見ながら、背中の筋肉をゆっくりとほぐしてみてください。これらのストレッチを、就寝前などのリラックスした状態で行うようにしましょう。

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