心と体を整えるロジカルヨガ balance yourself logically

notes of studying yoga / updated on every Wed🇧🇪

#11ストレートネック-Text neck

 

English follows Japanese

(Let me apologize in advance there might be some grammatical mistakes below.)

 

こんにちは。

ヨガインストラクターのuriです。


今回は、現代病とも言われる「スマホ首」、ストレートネックについてお勉強します。

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◽️頭を支えているのは、どの筋肉?

頸椎の後面にある僧帽筋群です。これらが後頭部を下方に引っ張ってくれているおかげで、私たちの頭は正面を向くことができます。

 

もし周囲に支える筋肉がなかったとしたら、重たい頭は前方へと倒れこんでしまいます。

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日常生活の中で「首を後ろへ反らす姿勢」というのは、まずありません。スマホをはじめ、デスクワークも家事も、基本的に前傾姿勢です。


そうすると頸椎の前方凸のカーブは失われ、直線状、ストレートネックといわれる状態になります。下方を向き続ければ、頭を支え続けている僧帽筋を始めとする筋群も疲れ、肩こりが生じます。

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◽️ロジヨガでサポートできること

僧帽筋群は首が起始で、背中側が停止。

首と背中が近づくことで体を反らし、起始と停止が縮む後屈ポーズによって鍛えることができます。

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コブラを行う際は、僧帽筋群を腰方向へ下げ、顎を引き首をまっすぐに保つことを意識。頭頂が天井方向に引っ張られ、それに連動して胸が開く感覚です。


お尻に力が入りすぎないところまで、お腹と背中の力を使って上体を持ち上げてみてください。


慣れてきたらとっても気持ちいいので、ぜひ定期的にしてみてください!カウンターポーズのチャイルドポーズも忘れずに!

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#11 Text neck


Hello, everyone.

I'm uri, a yoga instructor.


I'm going to talk about "text neck", which is known as modern disease.

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◽️Which muscle supports head's position?

It's "trapezius muscle" which is on the neck's back. We tend to push our head forward. But "trapezius muscle" can correct it by pulling to back. Thanks to that, Our heads can face straight forward. If not, it'll move forward.

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However, we rarely pull our neck to back in our daily life. We often stretch the spines forward by actions such as using mobile phone, working at desk, and doing houseworks.


Then, the carve of neck would get to disappear and be straight, which is called text neck. If you remain that condition, the stress on trapezius muscle will increase, which will cause a stiff neck.

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◽️Logical yoga will help you …

In trapezius muscle, neck is a muscle start and back is a muscle stop. You can train your trapezius muscle by bending your neck backward.

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When you pose Cobra, you should make your trapezius muscle close to your hip and make sure that your neck is naturally straight along the spines by pulling your chin close to your throat. You'll feel that your chest is opened gradually with the top of head heading for the ceiling.


Lift your bust up by using the muscles of abdomen and back as long as your hip remain soft. Be careful not to strain your hip because it might cause a sciatica.


How about doing Cobra pose regularly (I'd rather suggest Baby Cobra) . It can make you feel good if you become good at it. Please not forget Child's pose, which  balance both movements forward and backward.

 

Thank you for reading this all!