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主な目的や効果
内転筋を緩め、骨盤位置の矯正・股関節の可動性の向上を狙います。
立ち姿勢で
エクササイズのやり方
肩幅より広く脚を開いて立ちます。
四股踏みのように膝を曲げながら手を膝に着きます。
手で膝を外側に広げながら少ししゃがみ、内転筋を伸ばします。
床で
エクササイズのやり方
施術側の脚が前になるように脚を前後に広げて片膝立ちになり、反対側の手を床につきます。
施術側の肘を床につけるようにかがみ、内転筋を伸ばします。
肘が床につかなくてもいいので、つけようとして伸ばしましょう。
壁を使って
エクササイズのやり方
壁にお尻がつくように仰向けで寝ます。
足の裏どうしを付け、足が骨盤に近づくように膝を曲げて内転筋を伸ばします。
時間
20〜60秒
セット数
2〜3セット
内転筋は膝をガニ股の方向に向けると伸びますので、股関節から開くようにしてみましょう。
勢いを付けずに徐々に伸ばすようにしましょう。
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