肩を軽くすれば、メンタルヘルスの不調も防げる!オンタイムストレッチ

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>> この記事の先頭に戻る

Training 1
「腕ひねりのストレッチ」

腕&肩をダイナミックにほぐす

椅子に座った状態で真っすぐ座り、胸を張って両腕を左右に伸ばす。左右の腕を根元から大きくねじりながら、手のひらを天井に向けていく。左右それぞれじっくりと2〜4回程度/1セットを1日2セット実施が目安。

Training 2
「肩甲骨ストレッチ」

腕の可動域を大きく伸ばす

背すじを伸ばして椅子に座った状態から、胸の前に両腕を伸ばす。肘を伸ばしたまま、片方の腕を肩甲骨からゆっくりとはがすように前方に伸ばしていく。左右それぞれじっくりと2〜4回程度/1セットを1日2セット実施が目安。

Training 3
「首のストレッチ」

首筋の伸びを感じて

椅子に座った状態で片手を後頭部につけ、もう一方の腕を伸ばす。手で軽く押しながら首を倒す動作に合わせて、反対の腕を内旋させていくとストレッチ度合いが深まる。無理のない動作でじっくり2〜3回/1セットを1日2セット実施が目安。

One Point Advice

就寝前のストレッチで睡眠改善へ

「眠りが浅い、なかなか寝付けないという人は、寝る前の軽い運動やストレッチなどで血行を良くして、体の強張りなどを取るのがおススメです。自然な寝返りによって体の歪みなども解消され、目覚めが違ってきます。部屋の温度も大切。だいたい25度前後が目安です」



[MEN’S EX 2020年9月号の記事を再構成](スタッフクレジットは本誌に記載)

2025

VOL.345

Spring

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