肩こりを5分で解消！デスクワーカー必見のストレッチ・体操方法をご紹介

こんにちは。

同じ姿勢で毎日パソコンに向かい続けると、どうしても肩がこってしまいます。
今日はそんなデスクワーカーの方必見の肩こりの原因から解消するストレッチ・体操方法までをご紹介します。

目次 閉じる

目次へ

そもそも肩こりとは？

肩こりとは、頭部から肩、首から帽筋（背中の表層にある筋肉）あたりに感じる、張り感・重み・だるさ・痛みなどの症状の総称のことです。日本では「肩が張る」とも言うことも多いです。

kata

肩こりの原因

肩こりは日常生活の中での、ストレス反応のひとつと言われています。主な原因として考えられていることに


1.姿勢によるもの（同じ姿勢の継続）
2.目の疲労（眼精疲労）
3.精神的ストレス
4.冷え

などがあります。

スクリーンショット 2013-08-31 11.05.45

とくに最近では、パソコンにより肩こりが増えています。同じ姿勢で長時間作業を続けていると、首や肩の筋肉が緊張して血液の循環が悪くなります。 すると筋肉への酸素の供給が効率的に行われなくなり、筋肉に疲労物質がたまりして、筋肉が突っ張ったような刺激が起きます。これが肩こりです。

そんな肩こりを解消するために、同じ姿勢が続きそうな時に行うと効果的なストレッチ方法をご紹介します。

肩こりを解消するストレッチ

30秒で首がほぐれてしなやかになる（あべこべ体操）

こちらは有名な動画ですね。実際に試してみると本当に肩が軽くなったので驚いています。動画の再生回数も300万回近くいっています。

GAIAM Desk Yoga Neck Shoulder（英語）

デスクワークを一日中続けている人でも、座ったままできるストレッチ方法を紹介してくれます。実際試してみましたが、こちらも肩の張りが和らいで楽になりました。（ヨガ界で有名なロドニー・イー氏）

日々の姿勢に警鐘を鳴らす動画

姿勢を正すための方法をわかりやすく簡単に紹介してくれています。適度な運動も必要ですね。

肩こりから生じる頭痛や吐き気

ほんとうにひどくなると、頭痛や吐き気が生じることもあります。長時間同じ姿勢になりそうな場合は、その場か恥ずかしいという場合は場所をかえてこういったストレッチを試してみてください。パソコンから一旦目を離してストレッチをすることにより、目の疲労やストレスも緩和されると思います。

 

いかがでしたか？

同じ姿勢が続く場合はぜひ、ためしてみてください。

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