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1日3分で体がスッキリする簡単ストレッチ

自宅でできるストレッチ習慣！1日3分で体スッキリ

自宅でできるストレッチ習慣！1日3分で体スッキリ


1. なぜストレッチが大切なのか？

根拠: ストレッチには筋肉の柔軟性を高め、血行を促進し、肩こりや腰痛を予防する効果があります。（日本整形外科学会）

特にデスクワークが多い人は、1日3分のストレッチを習慣化するだけで、姿勢改善や疲労回復につながります。

2. 1日3分でできる簡単ストレッチ

① 首・肩のストレッチ（デスクワーク疲れ解消）

  • 背筋を伸ばして座り、右手で左側の頭を軽く押さえる。
  • ゆっくり首を右側に倒し、15秒キープ。
  • 反対側も同様に行う。

② 背中・腰のストレッチ（姿勢改善＆リラックス）

  • 両手を前に伸ばし、四つん這いの姿勢からゆっくりお尻を後ろに引く。
  • 背中が伸びるのを感じながら30秒キープ。

③ 太もも裏のストレッチ（柔軟性UP＆むくみ解消）

  • 足を伸ばして座り、つま先を手でつかむように前屈する。
  • 無理のない範囲で20秒キープ。

3. ストレッチを続けるコツ

  • 朝・夜の習慣にする（寝起きや寝る前にやると効果的）
  • リマインダーを設定（忘れないようにアプリやカレンダーを活用）
  • リラックスできる環境を作る（お気に入りの音楽を流すと続けやすい）

4. まとめ：今日から始める簡単ストレッチ

毎日3分のストレッチで、体の柔軟性UP＆疲れにくい体を作りましょう！

  • 首・肩ストレッチでデスクワーク疲れを解消
  • 背中・腰ストレッチで姿勢改善＆リラックス
  • 太もも裏ストレッチで柔軟性向上＆むくみ防止

小さな習慣が、大きな健康につながります。今日から始めてみませんか？

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