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Home > Archive > Yoga > May 2006 > Stretching
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| B Bear 2006-05-04, 11:25 am |
| Hi
Wasn't sure where to post this. But this seemed as likely place as any and
more than most.
I sort of understand or have access to the various methods of stretching.
What I'm not clear about is what limits the speed of improvement. If I start
by saying what I think I know.
Although ligaments and tendons will adapt it is mainly the muscles
lengthening that allows the stretch.
Muscles work on a ratchet principle and you need to release them further to
get more stretch.
OK so bouncing of going too far is a bad idea but what is limiting the time
it takes to improve a stretch?
I'm an impatient type and want results fast. So if I do a stretch for say 30
seconds the next time will be better. But what is the useful limit as to how
often a day it's worth doing?
Hope that makes sense
cheers
BB
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B Bear wrote:
> Hi
> Wasn't sure where to post this. But this seemed as likely place as any and
> more than most.
Yoga is not really stretching. But most asana work requires some
knowledge of stretching.
> I sort of understand or have access to the various methods of stretching.
> What I'm not clear about is what limits the speed of improvement. If I start
> by saying what I think I know.
> Although ligaments and tendons will adapt it is mainly the muscles
> lengthening that allows the stretch.
> Muscles work on a ratchet principle and you need to release them further to
> get more stretch.
> OK so bouncing of going too far is a bad idea but what is limiting the time
> it takes to improve a stretch?
>
> I'm an impatient type and want results fast. So if I do a stretch for say 30
> seconds the next time will be better. But what is the useful limit as to how
> often a day it's worth doing?
I am a fairly stiff person with very tight hamstrings and back
troubles. From my experience there is no limit to the amount of time
one can put into stretching. The benefits of stretching are
porportional to the time invested.
Ultimately its about getting fresh fluids to the muscle group one is
targeting.
> Hope that makes sense
> cheers
> BB
In my opinion the most effective form is PNF Stretching -
Proprioceptive Neuromuscular Facilitation. Google will tell you more.
Unfortunately it generally takes a second person to do this form of
active stretching. This is type of stretch is extrememly fast and
effective.
My word of advice is to test your limits. Take the stretch to the
limit, and back off slightly. Hold a while, breath and look for the
limit again. Use your breath as a form of biofeedback. If the breath
is getting caught up, back off a bit. Try to maintain a easy relaxed
breath. Keep the back straight, the shoulders rolled back and the
upper chest open in all stretches. Make show the lungs are always free
and open. Then play the edge of the stretch.
Learn to enjoy the time stretching. Allow time to get the benefit from
it. Maybe even use a little electronic timer to challange you to hold
for a minute or even 5 minutes.
Stu
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| Brian Archer 2006-05-07, 11:27 am |
| Stu is on the money. PNF, also known as post-isometric relaxation, PIR,
is a a lengthener/strengthener, so you're getting the best of both
worlds. For muscle fiber, and related connective tissue to stretch,
there's a whole lot of strength which needs to be in the muscle...so as
not to tear. Check out Science of Flexibility by Micheal Alter,
Stretching Scientifically by Thomas Kurz, or Stretching and Flexibility
by Kit Laughlin. As you'll read in any of the above references, to make
quicker progress, warm the body first, using any number of means, to
facilitate vasodilation and responsiveness
Brian
B Bear wrote:
> Hi
> Wasn't sure where to post this. But this seemed as likely place as any and
> more than most.
> I sort of understand or have access to the various methods of stretching.
> What I'm not clear about is what limits the speed of improvement. If I start
> by saying what I think I know.
> Although ligaments and tendons will adapt it is mainly the muscles
> lengthening that allows the stretch.
> Muscles work on a ratchet principle and you need to release them further to
> get more stretch.
> OK so bouncing of going too far is a bad idea but what is limiting the time
> it takes to improve a stretch?
>
> I'm an impatient type and want results fast. So if I do a stretch for say 30
> seconds the next time will be better. But what is the useful limit as to how
> often a day it's worth doing?
> Hope that makes sense
> cheers
> BB
>
>
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| B Bear 2006-05-07, 11:27 am |
| Many thanks for the feedback. Will see if I can get hold of the books...
"Brian Archer" <rbarcher@ecentral.com> wrote in message
news:854f0$445deb6c$d826dff5$24893@VIAWEST.NET...[vbcol=seagreen]
> Stu is on the money. PNF, also known as post-isometric relaxation, PIR,
> is a a lengthener/strengthener, so you're getting the best of both worlds.
> For muscle fiber, and related connective tissue to stretch, there's a
> whole lot of strength which needs to be in the muscle...so as not to tear.
> Check out Science of Flexibility by Micheal Alter, Stretching
> Scientifically by Thomas Kurz, or Stretching and Flexibility by Kit
> Laughlin. As you'll read in any of the above references, to make quicker
> progress, warm the body first, using any number of means, to facilitate
> vasodilation and responsiveness
>
> Brian
> B Bear wrote:
| |
| Brian Archer 2006-05-07, 11:27 am |
| Still further you may want to check out Stage Tricks and Hollywood
Exercises by Nelson Hall. It's a little thing from 1957, but lots of
great training ideas. Additionally > http://www.contortionhomepage.com/
> http://www.how.to/contort although they can seem a bit extreme
B Bear wrote:
> Hi
> Wasn't sure where to post this. But this seemed as likely place as any and
> more than most.
> I sort of understand or have access to the various methods of stretching.
> What I'm not clear about is what limits the speed of improvement. If I start
> by saying what I think I know.
> Although ligaments and tendons will adapt it is mainly the muscles
> lengthening that allows the stretch.
> Muscles work on a ratchet principle and you need to release them further to
> get more stretch.
> OK so bouncing of going too far is a bad idea but what is limiting the time
> it takes to improve a stretch?
>
> I'm an impatient type and want results fast. So if I do a stretch for say 30
> seconds the next time will be better. But what is the useful limit as to how
> often a day it's worth doing?
> Hope that makes sense
> cheers
> BB
>
>
| |
| B Bear 2006-05-07, 11:27 am |
| thanks again
"Brian Archer" <rbarcher@ecentral.com> wrote in message
news:e94ce$445df53b$d826dff5$28503@VIAWEST.NET...[vbcol=seagreen]
> Still further you may want to check out Stage Tricks and Hollywood
> Exercises by Nelson Hall. It's a little thing from 1957, but lots of great
> training ideas. Additionally > http://www.contortionhomepage.com/
> B Bear wrote:
| |
| sisifus 2006-05-07, 6:28 pm |
|
"S2" <buttsplicer@gmail.com> schreef in bericht
news:1146768597.076089.228970@j33g2000cwa.googlegroups.com...
>
> I am a fairly stiff person with very tight hamstrings and back
> troubles. From my experience there is no limit to the amount of time
> one can put into stretching. The benefits of stretching are
> porportional to the time invested.
>
> Ultimately its about getting fresh fluids to the muscle group one is
> targeting
..
Do you mean this fluids overflow the muscle after stretching ,in the fase
of relax? Not during the stretch?
sisifus
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| On 2006-05-07 16:12:01 -0700, "sisifus" <joopes@hotmail.com> said:
>
> "S2" <buttsplicer@gmail.com> schreef in bericht
> news:1146768597.076089.228970@j33g2000cwa.googlegroups.com...
>
> .
> Do you mean this fluids overflow the muscle after stretching ,in the fase
> of relax? Not during the stretch?
>
> sisifus
Depends. If one is elongating the muscle, the stretch attracts fluid
to the muscles during the stretch.
There are many yoga poses that use gravity to move the fluids around.
For example in headstand much of the blood comes out of the legs and
fills the upper body after about 5-10 minutes. Once the body is right
side up fresh fluid reinvigorates the legs. Very often yoga asanas
effectively squeeze the fluid out of an area, and then upon release
circulation is heightened in the area. This is one of the benefits of
yoga as a daily activity to improve circulation.
--
~Stu
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| sisifus 2006-05-10, 6:25 pm |
|
"Stu" <Nospam@towel.com> schreef in bericht
news:2006050912163975249-Nospam@towelcom...
>
fase[vbcol=seagreen]
Stu wrote
[vbcol=seagreen]
> Depends. If one is elongating the muscle, the stretch attracts fluid
> to the muscles during the stretch.
This looks strange to me. My gut feeling tells me :stretching pushes fluids
out
Probably I will see this wrong.
> There are many yoga poses that use gravity to move the fluids around.
> For example in headstand much of the blood comes out of the legs and
> fills the upper body after about 5-10 minutes. Once the body is right
> side up fresh fluid reinvigorates the legs. Very often yoga asanas
> effectively squeeze the fluid out of an area, and then upon release
> circulation is heightened in the area. This is one of the benefits of
> yoga as a daily activity to improve circulation.
Itīs for sure that it takes 5 minutes to bring the blood outof the legs in
headstand? I can do only 3 minutes yet. I get tired in my upper back.
So up to now this asana is useless for me? When I try to stretch in this
position my muscles will attract fluids faster?
| |
|
| On 2006-05-10 15:48:46 -0700, "sisifus" <joopes@hotmail.com> said:
>
> "Stu" <Nospam@towel.com> schreef in bericht
> news:2006050912163975249-Nospam@towelcom...
>
> fase
>
>
> Stu wrote
>
>
> This looks strange to me. My gut feeling tells me :stretching pushes fluids
> out
> Probably I will see this wrong.
Muscle contraction squeezes, stretching is the opposite. In order to
stretch the hamstrings one needs to contract the quads.
For the most part for each action there is an opposite reaction.
>
>
> Itīs for sure that it takes 5 minutes to bring the blood outof the legs in
> headstand? I can do only 3 minutes yet. I get tired in my upper back.
> So up to now this asana is useless for me? When I try to stretch in this
> position my muscles will attract fluids faster?
Your three minute headstand is helping build up your strength. You are
still receiving benefits. With time the benefits grow.
It is good to know your limitations. Especially in headstand. If your
back is getting tired come down, otherwise it is very easy to hurt the
neck.
As for worrying about the effect of stretching and were the fluids are,
observe how it works in you. When we bring circulation to an area it
general is felt as warmth.
--
~Stu
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