僧帽筋ストレッチで肩こり・首こりを解消する

肩こりや首こりで硬くなりやすい筋肉が僧帽筋。僧帽筋は肩甲骨を動かす筋肉で可動域が大きい一方で、デスクワークで一定の姿勢を強いられると硬くなりやすいのです。このため、ふだんから僧帽筋をストレッチしていれば肩こりや首こりの解消が可能。僧帽筋ストレッチ法を紹介します。

僧帽筋ストレッチで首こり解消

首こりで硬くなりやすい筋肉が僧帽筋の上部。僧帽筋は方から背中にかけてを覆っている筋肉で、肩甲骨を動かすときに使われます。

僧帽筋のストレッチで、とくに首こりを解消する上部を伸ばす方法を紹介しましょう。立った状態で肩甲骨を下げて、右手を背中に回して手の甲を左の腰骨に当てます。

左手は頭部を抱えるようにして右側頭部に当てたら準備完了。右手で頭を右前方に15秒ほど倒すのです。頭は前や真横にも倒すと、僧帽筋がよりストレッチされます。反対側も同様に行ってください。

僧帽筋ストレッチで肩こり解消

僧帽筋は肩こりで硬くなりやすい筋肉でもあります。デスクワークでありがちな腕を前に出した猫背の姿勢では、肩甲骨が外側に広がって僧帽筋がやや伸びた状態で硬くなるのです。

僧帽筋のストレッチで、肩こりを解消する上部と中部を伸ばす方法を紹介しましょう。両足を骨盤の幅に広げて立ったら、両腕を右手が上になるように胸の前でクロス。右手は左肩をつかみます。

この体勢から右手で左肩を右斜め前方に引っ張り、体をひねって頭も丸めるのです。背中を丸めて僧帽筋をストレッチします。15秒キープしたら、反対側も同じように行ってください。

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