突然朝晩が涼しくなり過ごしやすくなったと思ったら今日はまさかの全国的に猛暑日です。
生きづらい世の中になってきましたね。
タイトルにもあるようにぎっくり腰（急性腰痛）は季節の変わり目に起こりやすいと言われています。
気候の変化が激しく疲れが溜まりやすい時期に無理をしたり、まだ暑いのでシャワーだけで過ごしたりクーラーに身体がさらされすぎることで血流が悪くなり身体が冷え、筋肉の収縮不全が起こることで筋肉が損傷します。
物を持とうとして無理な体制を取ったり、疲れたーと思い『伸び』をした時に起こりやすいのが特徴です。
このように筋肉を一気に伸ばし過ぎたり、縮め過ぎたりすることで
「ぁぁあぁあ〜ぁ」
みたいな声にならない声が漏れるのです。
私も一度学生時代にアイドルのDVDを見てテンションが上がってきたところで腕を振り上げたとき『やってしまった』ことがありました。笑
インターネットで検索すると身体を温めることや内臓を疲労から守るみたいなフレーズが出てきますが今回はご自宅で簡単にできるぎっくり腰予防ストレッチの内容をお伝えしたいと思います。
まずは
『同じ姿勢を取り過ぎない』ことです。
椅子に座ってパソコン作業をしていても15分に1回は伸びをしたり身体を捻ったり上向いたり下向いたりして筋肉が硬直するのを防ぎます。
立って仕事している時も同じです。
アキレス腱伸ばしのような運動でもいいですし肩をぐるぐる回すでもOKです。
そして腰痛を防ぐ簡単ストレッチを1日1回やってみてください。
これは週に1回1時間のトレーニングをするよりぎっくり腰を防ぐのには効果的です。
お尻のストレッチ↓
体側のストレッチ↓
身体ひねりのストレッチ↓
腿前のストレッチ↓
ふくらはぎのストレッチ↓
腿裏のストレッチ↓
1つ30秒ほどなので全部で3分です。
痛いーというより「あー伸びているなー」「気持ちいいなー」ぐらいの感覚で伸ばすことで
呼吸も止まらず筋肉が弛緩しやすいです。
ぎっくり腰になって病院に行くよりタイパ・コスパは断然いいですよね。
繰り返すぎっくり腰や毎年同じ時期に起きる腰痛にお悩みの方は一度ご相談くださいね。
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