Slow, static stretching also triggers the stretch reflex, but not as abruptly. The improvement comes through slow conditioning of your muscle spindles, training them to tolerate more tension before applying the neuro-brakes. Among the recent developments in Western flexibility training are neurological techniques that retrain the stretch reflex, promoting quick, dramatic gains in flexibility.
To apply PNF principles to Paschimottanasana, try this: While bending forward, just short of your maximum stretch, engage your hamstrings in an isometric contraction—as if you were trying to draw your heels down through the floor—lasting approximately five to 10 seconds. Then release this action, and see if you can move a little deeper into the forward bend. In a seeming paradox, contracting the muscle actually allows it to lengthen. If you engage and then release your muscle fibers in this way, you will probably discover more comfort in a stretch that was near your maximum just seconds before.
Your nervous system adjusts, affording you greater range of motion. Leslie uses combinations of modified PNF techniques to help members of the San Francisco Ballet improve their flexibility. As of yet, yoga has not focused systematically on PNF-type techniques. Gray Kraftsow, founder of the American Viniyoga Institute and one of the most highly respected teachers in the Viniyoga lineage of T. Desikachar, likens Viniyoga to PNF. Kraftsow also emphasizes the importance of the breath in any kind of neurological work, pointing out that breathing is a link between our consciousness and our autonomic nervous system.
One of the most important yogic practices, it helps the yogi gain control over the movement of prana life energy throughout the body. But whether viewed through esoteric yoga physiology or the scientific physiology of the West, the connection between relaxation, stretching, and breathing is well established. Physiologists describe this mechanical and neurological correlation of movement and breath as an instance of synkinesis , the involuntary movement of one part of the body that occurs with the movement of another part.
While you are holding Paschimottanasana, breathing deeply and steadily, you may notice an ebb and flow to your stretching that mirrors the tide of your breath. As you inhale, your muscles tighten slightly, reducing the stretch.
As you exhale, slowly and completely, your abdomen moves back toward your spine, the muscles in your lower back seem to grow longer, and you can drop your chest toward your thighs. Inhalation does the opposite, filling the abdominal cavity like an inflating balloon, making it difficult to fold your spine forward completely. But you may not realize that exhalation also actually relaxes the muscles of your back and tilts your pelvis forward. In Paschimottanasana, the musculature of the lower back is in passive tension.
According to research cited in Science of Flexibility, every inhalation is accompanied by an active contraction of the lower back—a contraction in direct opposition to the desired forward bend.
Then exhalation releases the lower back muscles, facilitating the stretch. If you place your palms on your back, just above the hips, and breathe deeply, you can feel the erector spinae on either side of your spinal column engage as you inhale and release as you exhale. Each exhalation relaxes these muscles and frees your pelvis, allowing it to rotate around the hip joints. As your lungs empty and the diaphragm lifts into your chest, your back muscles release and you are able to fold into your ultimate stretch.
Once there, you may experience a pleasant, seemingly eternal moment of inner peace, the pacifying of the nervous system traditionally considered one of the benefits of forward bends. At this point, you may feel especially in touch with the spiritual element of yoga. But Western science also offers a material explanation for this experience.
Blood pressure decreases, as does stress on the rib cage, abdominal walls, and intercostal muscles. Relaxation ensues, and your tolerance to stretching is enhanced—as well as your sense of well-being. But not every moment in yoga is peaceful. At the extreme end of hatha yoga achievement, practitioners can experience breakthroughs that may involve a degree of pain, fear, and risk. Iyengar poised in Mayurasana Peacock Pose on the back of a student in Paschimottanasana, forcing her to fold more deeply.
Such methods might appear dangerous or even cruel to an outsider, but in the hands of an experienced instructor they can be remarkably effective—and they bear a striking resemblance to cutting-edge techniques in Western flexibility training that focus on reconditioning neurological mechanisms. One day, as my friend attempted the posture—left leg forward and right leg back, hands lightly supporting him on the floor—he stretched his legs farther apart than usual, allowing almost the full weight of his torso to rest down through his hips.
This is another good reason to build your stretches into your workouts. This can also help you to remove knots and to speed up recovery after a tough workout or bout of stretching. It should hurt, but also feel slightly relieving at the same time. Dynamic stretching is basically moving through a movement — by doing a bodyweight squat ATG ass-to-grass for instance. Another option is to try practicing high kicks.
This is a great article! I am 54 and way too stiff tired and achy ALL the time it seems. It has every stretch you could possibly need with simple diagrams and clear simple instructions — very straightforward and easy to use. I highly recommend.
A very helpful article, Larissa. I love the feel of stretching. It can be painful but is very helpful! I also have a tube sock into which I tied 3 tennis balls. This can be used in many ways. My favorite is to hold it behind my back with my raised bent arm.
I lean back against the wall and move around to get the tennis ball pressure exactly where I want it on my back. Your email address will not be published. Adam Sinicki is a full time writer who spends most of his time in the coffee shops of London. Adam has a BSc in psychology and is an amateur bodybuilder with a couple of competition wins to his name. His other interests are self improvement, general health, transhumanism and brain training. However, higher flexibility is only a result of investing time in achieving it, just as with any fitness goal.
However, just a month of consistent stretching will noticeably increase your flexibility. You only need to use proper stretches and be consistent and the results will soon come. The research focused on the number of stretching sessions done weekly, and how frequency impacts flexibility gains. There were 31 participants with tight hamstrings who were divided into three groups:.
The program lasted one month and the participants were guided by physical therapists to correct their form. They found all groups improved flexibility though there was a large difference between group 1 and group 3.
There was no significant difference between stretching three and five times per week. This study shows that you will see significant increases in flexibility in one month, and that consistency is more important than the number of weekly sessions.
Another study confirms these results. This study focused on whether the same increases are possible in healthy older adults aged between 67 and 80 years.
They targeted all major muscle groups and performed stretching exercises five times per week. We went through a variety of other studies, and all showed similar results — if you stretch consistently, you will see increases in flexibility in the first month, regardless of your age. Stretching is generally divided into three categories — static, dynamic and PNF contracting a muscle. Static stretching has shown to be most effective in increasing flexibility.
It shows the biggest effects when stretches are held between 15 and 30 seconds. Contracting a muscle immediately before stretches can further increase the progress. The best type of stretches can also depend on the sex — men and adults under 65 years see greater increases with the PNF technique, while women and adults over 65 benefit from static holds. The American College of Sports Medicine recommends static stretching for most individuals at least two times per week. They suggest holds between 15 and 30 seconds which should be repeated up to 4 times, or until you reach 60 seconds on a specific stretch.
With these findings in mind, there are two types of stretching you can do to increase flexibility:. Static or passive stretching encourages you to move the muscle to its maximum range of motion. In this position, you feel a slight sensation but no pain.
Hold the position for 15 to 30 seconds, release, and repeat for up to three more times before you move to the next stretch. Static stretching includes all flexibility exercises that involve holding a muscle in a stretched position for a substantial amount of time, usually around 30 seconds. This allows you to isolate and deeply stretch a muscle. Starting and ending your day with static stretches -- just for 5 to 10 minutes -- can make a big difference in how flexible your muscles feel on a daily basis.
Dynamic stretches, in contrast to static stretches, continuously move your muscles and joints through their full range of motion. This type of stretching feels much more vigorous than static stretching and may even get your heart rate up.
Dynamic stretching doesn't isolate muscles as much as static stretching; rather, this type of active stretching works multiple muscles at the same time and teaches you how to engage your muscles and joints to support deeper and more fluid motion.
Performing dynamic stretches before your workout makes for a good warmup, and engaging in a few after your workout helps return your body to its resting state rather than just stopping cold after an intense sweat.
You might feel inflexible due to adhesions in your fascia, a type of connective tissue that covers your muscles, bones and joints.
What people refer to as "muscle knots" often actually occur in the fascia though your muscle tissue can develop knotty areas, too. If you have a lot of these adhesions, which can develop from long periods of sedentary behavior as well as from intense physical activity, try adding self-myofascial release to your routine.
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