Whether you are have a program of flexibility you are just
getting ready to start one, you want to get the most from your
efforts. Before we discuss the specifics of how to stretch
effectively lets briefly look at some of the benefits of
stretching which include: improved flexibility, enhanced sports
performance, increased space in the body, feel better in your
body, improved energy flow, and counter the effects of aging.

Stretching helps to produce better overall health. And when
your health is good you have more choices in your life. When
things you want to do in life are restricted by an inability to
move then possibilities for happiness and satisfaction in life
start to dwindle. Life becomes smaller. The more choices we
have in life the happier we can be.

What limits stretching and flexibility? Here is a list of
things that influence your flexibility:

Fear – afraid of going further which simply sends a message to
your nervous system to stay stuck
Inability to relax. Tight muscles don’t stretch that far!
Genetics
Lifestyle – stress / diet
Repetitive motion (causes cross linking of cells)
Past injuries
Temperature - a 1-2% increase in temperature improves
flexibility
Time of day - less flexible in the morning - more flexible in
afternoon peaking
from 2-4:30
Gender - women are generally more flexible than men
Lack of a regular flexibility program or practice and
inactivity
Overly developed muscles
Too much tissue or fat in a specific area
How healthy is the joint where you are stretching – joint
diseases? Arthristis? bursitis?
Calcium deposits?
Bad bio mechanics – not stretching properly/effectively

Five basic principals of flexibilty

1. Your muscles must be relaxed; sometimes we need to trick
them into relaxation.
2. You must feel safe or your nervous system will refuse to
relax: use props, chairs, blocks, partners etc.
3. Repetition and intensity will reset your ability to stretch
tissues longer.
4. Stretching must be done slowly for at least a minute.
5. Start with simpler streches and work towards more
challenging ones. Warm up is important.

Listen to your body and playing the “edge”

In yoga the term “edge” refers to the place where sensation
gives way to pain. Most often the edge is physical, but it can
be psychological as well. Think of the edge as a continuum,
where at one end you feel slight sensation and at the other end
pain. As you approach your edge you feel more and more sensation
until you feel pain. If we continue to push through the pain we
risk injury. This is an important concept to grasp because as
you spend time in different asanas, it is natural for you to
want your body to open and deepen into the postures. By
recognizing your edges and working with them in appropriate
ways you can effectively and safely accomplish this.

Let’s first look at what is happening on a physiological level.
Within your muscles are special sensors called “muscle spindle
apparatus”. The muscle spindle apparatus run parallel to the
muscle fibers, and their job is to report how much the muscle
is being stretched to the central nervous system. If the muscle
stretches too hard and too quickly then the muscle contracts in
a protective response known as the “reflex arc”. This of course
is the opposite of what you want. In order for the muscle to
lengthen over time you need to reset the muscle spindle
apparatus. This is done by taking the posture to your edge –
where you are feeling lots of sensation- not pain! This should
be done slowly with lots of awareness and use of the breath.
This process done over and over again – helps to reset the
muscle spindle apparatus and allow the muscle to lengthen.

So, an important concept in working with your edges is to
become aware of them, to tune into your body and feel what is
happening when you are in a posture. It is helpful to keep in
mind that your edges change from day to day, depending on how
you feel mentally, emotionally and physically. Sometimes you
feel strong and willful, desiring to push your edge. At other
times you might be tired or find your body is particularly
tight and you want to go easy. Remember, honoring where you
body is at in the moment is very important. It is not about
pushing beyond your edge as this is a good way to risk injury.
Tuning into the relaxed side of the edge give you time and room
to explore the exercise/ posture safely. Too often I see people
just go into and out of postures quickly – more injuries occur
this way than in the exercise/posture itself! Take your time
going into an exercise/posture , and coming out – with
awareness and with the breath.

Safety Guidelines

1. As mentioned above do not go to a point of pain – just
sensation – pain causes injury resulting in scar tissue which
only reduces flexibility.
2. Do not bounce or make jerky motions (ballistic stretch) can
result in microscopic tears which will only make your body
tighter – less flexible
3. Some stretching techniques that you will learn are very
powerful – Add just 1’to 2” at a time and then go back and do
the exercise again.
4. Do not stretch past normal range of motion.
5. Ideally we want to find a balance between strength and
flexibility – do not let a joint become overly loose.


About The Author: Howard VanEs, M.A. has been practicing yoga
for over fourteen years and is a certified yoga teacher
teaching in the Bay area of San Francisco. He is author of
"Beginning Yoga: A Practice Manual", co-creator of the audio CD
"Shavasana / Deep Relaxation" & publisher of the newsletter:
Yoga Health and Wellness. http://www.letsdoyoga.com
info@letsdoyoga.com

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