今日からできる！しゃがむだけで腰が痛いの解消法
船橋市田喜野井にある
関節痛・倦怠感に悩む女性のための
登山やテニスが楽しめる体を作るパーソナルピラティススタジオ
ピラティス講師の菊地絵里です
セリーンピラティスでは月に2回、グループレッスンイベントを開催しています。
12月から30名以上の方々にイベントへ
ご参加頂いていますが、驚くほど、皆さん抱えている関節痛。
それは
圧倒的に多い腰痛
今回は、しゃがむと腰が痛くなるデスクワーカーH様の腰痛改善レポートについてのご紹介です！
要注意！うっかり腰が痛くなるしゃがみ方
H様は反り腰による太ももの前がわの張りが強く
しゃがむとき、腰を丸めて、首をすくませて動く癖がありました。
丸めたまましゃがむ、という動作は背骨同士がこすれ合ってしまうので負担大！
H様のビフォーを見ると前屈時
腰のあたりがフラットな状態。
腰の筋肉が硬くなることで、写真の様に腰のラインが真っ直ぐになっています。
これは腰痛を抱えておられる方の特徴の一つ。
まずは背中から腰、ももの前側の筋緊張をところからスタート。
姿勢をコントロールしているのは、【脳】
ですから、脳への栄養を与えるための
呼吸の練習も頑張ります！
下のビフォーの横姿勢では
腰が反り下っ腹ポッコリ幼児体型に見えます
下腹ポッコリ反った立ち方、これ実は
本来の場所から骨盤の位置がずれている状態。
股関節周辺のじん帯や関節に負担がかかります。
丸い球のように見える股関節の頭は
通常、前に少し露出している状態
骨盤の位置がズレると、前側にストレスがかかるので、股関節の前側や腰に痛みが出てきます
※体重の80%が股関節の前側にかかるという説もあり
Movement System Seminar:omiya
H様は
反った腰とズレた骨盤の位置を戻すため、
下腹部を使いながら、伸びたもも裏やお尻を引き締めるエクササイズ
股関節を使うスクワットなどは
背骨が丸まらないよう、クイックルワイパーを
背中に当てるなど
常に土台（骨盤）を正しい位置で、全身をまんべんなく使えるよう、頑張りました！
パーソナルレッスンを初めて3か月ほどの姿勢がこちら
お腹周りがだいぶスッキリしてきました♪
バストラインも上がり、腰の反りも
なだらかになってきています。
前屈の変化はこちら
腰の張りは取れ、股関節からの動きが出るようになってきました。
今現在、お悩みだった、かがんだ時の腰痛は出なくなったと喜んでおられます。
橋本様のご感想
また自分の体の状態目的に合ったトレーニングがしたくて始めました。
手を使うことが心配でしたが、指に負担がかからないメニューをカスタマイズしてくれるので、安心してレッスンを受けられます。
3回目くらいから、腰痛が改善し、レッスンの翌日は体重と体脂肪が下がり
体も動きやすくなると実感しています。
【物足りなかった点やレッスンへのご要望がありましたらお聞かせください 】
いつも内容が充実しているので物足りなく感じることはないです。自分の体の癖を修正して不調を改善したい方に是非始めてもらいたいです ！
菊地より
いつもセリーンピラティスにお越しいただきありがとうございます！
少しづつ、色々な動きに挑戦できるようになってきましたね♪
腰痛が出なくなり、次なる目標は
お腹の引き締めとの事、今後も頑張りましょう！
一生付き合う身体。
じぶんで動きを改善することで痛みをぶり返さず
筋力も体力もついて若く見えちゃうなんて
最高ですよね!!
最後に、タイトルにある
【今日からできる腰が痛いときの解消法】
がこちら
スクワットなど、急にやっても
腰が痛い方はより背中の張りを感じるかもしれません。
そんな時はこちらがおすすめ！
背中から脇にかけての張りを緩めてくれます。
お休み前のリラックスタイムにもおすすめのストレッチです(^^)/
ピラティスってどんな事するんだろ。。
セリーンピラティスとお友達になっていただけると喜びます！
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