スマホを長時間使用している4~5歳前後のお子様にもその危険性が指摘されています。
主な原因はスマホの見過ぎなどによる不良姿勢が影響しています。
そんなつらい悩みにおさらば!
簡単ストレートネック予防体操をご紹介します。
出典: kaimin-times.com
写真ではワインボトルをさらに一回り大きくしたサイズをロール状にしています。
ちょうどよく首にフィットする枕の大きさは年齢、性別によって
個人差がありますので、ご自分で微調整してみましょう。
いきなり大きすぎる枕を使うと、逆に首を痛めてしまうことがありますので、
やや小さめからスタートしてみてください。
出典: 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
一般的な枕の高さよりも低い感じがするかもしれませんが、
首の後面の筋肉がマッサージされて、首回りが軽くなる感じがあると思います。
出典: pbs.twimg.com
横になった状態で両膝を立てます
その姿勢で、顎を手前に引くようにして10秒キープしてみます。
よく写真をとるときに「もう少し顎を引いてください!」と
言われる時のあの動きです!これを10回繰り返し行います。
今度は立った姿勢でのストレッチです
(1)両手を背中の後ろで写真のように組んで、グッと胸を張ります
出典: data:image/jpeg;base64,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
のときストレートネックの方は一緒に顎が上に上がりやすいので、タオル枕を思い出して顎をグッと手前に引いてください。
この姿勢を30秒キープ、これを5回繰り返します。首も胸も両方とも自然に“グッと”動かすのがポイントです!
2)そのままの姿勢で組んだ腕を後ろに反らしていくと、
猫背の原因になりやすい大胸筋のストレッチにもなります。
気持ちよく伸びたところで30秒止めてみましょう。
この動きを3セット行います。
このようにゆっくりと身体をほぐすことで血流もよくなりますので、
姿勢の改善だけでなく肩こりや頭痛の改善にも効果が期待できます。
出典: data:image/jpeg;base64,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
簡単にできますので、寒さで
身体が硬くなったかな? という時にぜひ試してみてください!
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