1日10分ストレッチした結果www
血圧が下がって、血液検査の数値が改善して、痩せて、睡眠の質が改善して、疲れにくくなって、頭痛が無くなって、仕事が速く終わって、仕事終わりも充実して、悪玉コレステロール値が下がって、腰痛が無くなって、肩こりが無くなって、食器を壊さなくなって、腸内環境も改善したらしい....
ストレッチ、効果ありすぎな！！
今回のピックアップ単語テストです。
知らないものが1つでもあったら動画を見て確認しましょう！
spasm
knot
hectic
bloodwork
clumsy
bruise
slouch
gastritis
00:03 正直、ジムなんて柄では全く無かった。けど年を取るにつれて、
To be honest, going to the gym has never been my thing. But when I got older, I realized
00:10 / 健康のためになにかやらなきゃなという必要性を感じ始めた。
the need for at least some sort of physical activity to benefit my health. That’s why
00:15
I decided to try stretching for 10 minutes every day for a month. I was shocked by the
00:21 自分に起こった変化に驚いた
changes that happened to me!
00:23 皆さんと同じように、多くの時間を椅子に座って仕事をしています。
Just like most of us, I have to spend a lot of time sitting at my desk at work. It’s
00:27 時間が(やる気も)無くて、
no wonder I experience back pain quite often. But I didn’t have the time (or the desire,
00:33 ちゃんとしたトレーニングは出来なかった。
- eh) for a full workout. Before starting my experiment, I did some research online and
00:39
found out that stretching makes the muscles stronger, prevents muscle strain, and minimizes
00:44 That researchがその通りだと判明した。
back spasms. That turned out to be spot on! After a month of doing some simple stretching
00:50
exercises, my back feels less stiff and my muscles have become more flexible. Now even
00:57
after a long workday, I don’t feel any pain and the knots in my shoulder have disappeared.
01:02
But that’s just the beginning!
01:05
Back pain wasn’t the only problem I got rid of. You see, I have a rather jam-packed,
01:11 =busy
hectic schedule trying to balance my work and personal life. As you already know, it’s
01:17
not easy. It caused a lot of tension to build up inside throughout the day, and when it
01:21
was time to sleep, I was tossing and turning, not able to shut off my busy mind. When I
01:27
woke up, I already felt tired. I used to try different things to get better sleep, like
01:33
drinking chamomile tea before bed, but it didn’t help much. Shortly after I started
01:38
following my stretching routine, I noticed that it took me less time to fall asleep and
01:43 s/v1
I felt much more refreshed in the morning. It was because stretching promotes relaxation
01:48 v2
and prevents sleep-disrupting cramps. Who knew that stretching would help me catch some
01:53 (ちゃんと起きれるので)二度寝の時間まで確保できた
much-needed snooze time!
01:56
Because the quality of my sleep was better, I also started to feel more energized throughout
02:01
the day. Before, it was really difficult for me to stay awake during my long workday and
02:06
after lunch. I felt so heavy-eyed that all I could think of was where to find a place
02:11
to take a nap and not to be caught by my boss. But stretching helped me fight that midafternoon
02:16 =瞼がdropすること,sleepiness
drowsiness by increasing my energy and productivity. I became more focused and it took me less
02:22
time to finish tasks. On top of that, after work, I no longer felt dead tired like I used
02:28
- My evenings even became more interesting as I replaced watching TV on the couch with
02:34
spending more time with my family and friends or taking nice walks, enjoying the night city.
02:40
Not feeling sluggish is so great, let me tell ya!
02:43
As I’ve already mentioned, I did some research online to find out what the benefits of stretching
02:48
are. I found two interesting studies. One of them was done back in 2011, and it showed
02:54
how stretching can lower glucose levels. And according to Japanese scientists, poor flexibility
02:59
is connected with arterial stiffening that leads to high blood pressure. That means that
03:04
stretching naturally lowers high blood pressure, reducing your level of bad cholesterol. High
03:10 小さい亀裂を形成する
blood pressure causes arteries to stretch too far and form minor tears. Cholesterol
03:15
usually builds up in those small tears. Frankly speaking, I didn’t care much about my health
03:21 =seatばかりの
before. My sedentary lifestyle and bad eating habits lead to my high cholesterol and sugar
03:26
levels. So imagine how surprised I was when I got my bloodwork back a few days ago, and
03:31
my doctor told me that my numbers were starting to go down! He knew that I had started a stretching
03:37
routine and told me to keep doing it.
03:39
You’ve probably heard that stretching can also improve your coordination. Well, I never
03:44
noticed any problems with that considering a perfect sense of balance isn’t something
03:48
you really need if you sit in a chair all day. But, to be honest, I’ve always been
03:54
a bit clumsy. I often bumped into furniture and tripped over my own feet. Small objects
03:58
like a coffee mug seemed to just slip out of my hands for no reason. Can any of you
04:03
relate to that? If yes, then you know how annoying it is! Anyways, after a month of
04:09
stretching, I’ve noticed that I have become way less clumsy. I don’t know, maybe it’s
04:14 =breakより
in my head, but I swear I have no more random bruises on my legs. And I feel like I’m
04:19
not dropping stuff nearly as much. Hey, ya know what? Maybe I’ll start taking some
04:24 ダンスレッスンにも通う予定で、食器屋さんで暴れる牛ではなくなった(chinaは陶器、
dance classes now that I don’t feel like a bull in a china shop anymore!
04:29 食器を壊さなくなった比喩)
When you slouch at your desk all day like me, you probably know what a tension headache
04:33
- It feels like a tight band around your forehead. I used to get them all the time
04:38 イブプロフェン
– I even kept a bottle of Ibuprofen in my desk, that’s how often! My doctor explained
04:44
to me that tension headaches are caused by muscle contractions in the head and neck.
04:49
Some people get them after staring at a computer screen or driving for long periods of time.
04:54
In my case, it was both. It usually takes me about an hour to get to work, depending
04:59
on traffic. But stretching has improved my posture, which takes extra stress away from
05:04
my head, neck, and shoulder muscles. So whenever I feel a headache creeping up on me, I just
05:10
start doing some exercises at my desk and it saves me from the pain. No need for any
05:15
medicine!
05:17
As I already mentioned, my diet is far from perfect. And to be honest, I often overeat,
05:23
which equals constant bloating and discomfort in my stomach. Even though I now try to choose
05:28
more healthy foods, it takes time to change your eating habits. But it turns out that
05:33
doing regular stretches can even improve your digestive health! Yeah, it helps the muscles
05:39
in your stomach and intestines that push food through your system. Not to mention, bending
05:45
my body in different positions increases blood flow to the bowels, reducing inflammation
05:50 =gastrのitis(症状)
and gastritis. After incorporating stretching into my daily routine, my bloating is gone
05:56
and I just feel lighter. And as a bonus, I lost a few extra pounds by being more active
06:02
than usual. Win-win!
06:04
Remember that my life is pretty hectic? I have to juggle a lot of commitments, and my
06:09
job is pretty stressful because it involves different deadlines, urgent meetings and so
06:13
- And when you’re stressed, your body reacts by building up tension in the muscles.
06:19
Obviously, if you get rid of that tension, you’ll feel calmer. This is exactly what
06:24
happened to me thanks to stretching. I have clarity of mind and I don’t waste time or
06:28
energy anymore on annoying thoughts that make me feel anxious. I feel more present in the
06:34
moment without dwelling on the past or worrying about the future. Yeah, it’s pretty nice!
06:40
If you’re as impressed as I am with the changes my body went through during the last
06:43
month, then I’ll share with you what my stretching routine looks like. At first, I
06:47
didn’t know where to start, but I was able to narrow it down to 5 simple exercises. I
06:53
usually do them in the morning because it really helps me wake up.
06:56
So, the first one is a hurdle stretch. To perform this one, I sit on the floor and extend
07:01
my right leg fully to the side. Then I bend my left leg so that my left foot is on my
07:07
right inner thigh. I bend to my right side while grabbing my right foot with both hands.
07:13
After staying in this position for 60 seconds, I switch sides.
07:18
The next one has a funny name - frog pose. I sit on the floor with my feet below my buttocks
07:24
and my knees wide apart. Then I raise my bum and put my hands on the floor as far out as
07:29
possible while keeping my knees on the ground. I try to make the space between my knees wider,
07:35
feeling the stretch of my inner thighs. I stay in this position for 2 minutes.
07:40
Next, I usually switch to cobra pose by lying down on my stomach and stretching my legs
07:47
back. Then I lift my upper body off the floor using my arms. I hold this pose for 2 minutes,
07:53
making sure my elbows are straightened to the max.
07:57
Then goes downward-facing dog pose. I put my body in the position of an inverted letter
08:02
“V” by putting my hands and feet on the floor. I keep them shoulder-width apart and
08:07
straight and stay like that for 2 minutes.
08:10
And the last one is a seated spinal twist. I sit down on the floor extending both legs
08:16
in front of me. Next, I bend my left knee and put my right elbow on it. My left hand
08:22
goes on the floor behind my back. Then I twist my midsection as if I’m trying to look over
08:27
my left shoulder. I hold it for 1 minute, then switch sides and repeat it.
08:32
As you can see, all those stretches are really simple and don’t take up much of your time!
08:37
So, give them a try, and let me know how it goes!
08:41
And if you have any other ways of staying physically active, leave them down in the
08:44
comments too! Remember to give this video a “like,” share it with your friends,
08:49
and click that subscribe button to stay on the Bright Side of life!
