Understanding Flexibility

Flexibility is not just the ability to move muscles and joints through their complete range. It’s also an attitude that invests and transforms the mind as well as the body.

According to Michael Alter, author of Science of Flexibility (Human Kinetics, 1998), current research demonstrates that individual muscle fibres can be stretched to approximately 150 % of their resting length before tearing. This extension enables muscles to move through a wide range of motion. More than sufficient for most stretches—even the most difficult asanas.

If muscles don’t limit our flexibility, what does?

There are two major approaches to what actually limits flexibility and what can be done to improve it.

1. 1. The first, focuses not on stretching muscle fibres themselves but on increasing the elasticity of connective tissues. That means, the cells that bind muscle fibres together and network them with other organs.
   2. The second addresses the “stretch reflex” and other functions of the autonomic (involuntary) nervous system.

Yoga works on both. That’s why it’s such an effective method for increasing flexibility.

How to increase flexibility 

The first approach focuses on increasing the elasticity

You have to maintain a posture long enough to affect the plastic quality of your connective tissues. Prolonged stretches can produce permanent changes in the quality of the fascia that binds your muscles.

For Julie Gudmestad, a physical therapist and certified Iyengar instructor, stretches should be held 90 to 120 seconds. This is to change the “ground substance” of connective tissue.

Something very important to remember when you stay in a pose for such long time, is that you are not in pain and that you can breathe properly whilst you hold the stretch. Props and good postural alignment are basics to surrender into the pose safely. They also allow you to stay in the stretch for a longer period.

The second, more scientific approach, focuses on training the stretch reflex.

Every muscle fiber has a network of sensors called muscle spindles. They run perpendicular to the muscle fibers, sensing how far and fast the fibers are elongating.

As muscle fibers extend, stress on these muscle spindles increases.

If the stress comes too fast, or goes too far, muscle spindles fire an urgent neurological reaction. This activates a reflex loop that triggers an immediate, protective contraction.

When the stretch reflex happens, the muscles call for resistance. This produces tension in the very muscles you’re trying to extend. That’s why improving flexibility through static stretching takes a long time. The improvement comes through slow conditioning of your muscle spindles. You must train them to tolerate more tension.

While the first approach aims to stretch a whole chain of muscles, the second is more focused. In both cases, consistency and persistence are key points to see results.

How breathing helps increase flexibility 

Breathing is a link between our consciousness and our automatic nervous system. From a scientific point of view there’s a strong connection between relaxation, stretching and breathing. When you hold an asana with a deep and steady breath, you will notice a big difference compared to just shallow breathing. As you inhale, your muscles tighten slightly, reducing the stretch. As you exhale, slowly and completely, the muscles grow longer and you can change the structure of them. Controlling your breath on the stretch will help you stay longer in the pose. It will also send a signal to your nervous system that you are not in danger and are able to relax.  

Control your mind for faster results

When the mind is relaxed and calm, the body responds as well and shifts from the flight or flight – sympathetic system – to               the rest and digest or rest and stretch – the parasympathetic system. The Body and mind are very connected and affect each other. Thus, unlike the common idea of yoga as a tool to connect body and mind, yoga is actually using this connection to eventually bridge over both and realize the connectedness that is always there – your singular energy with the cosmic energy.

• Breath twice as long exhales as inhales. This will help connect to the parasympathetic system.
• Keep the mind focused and steady on the breath.
• Notice the commentary of the mind, but keep with your decision to stay 2-4 minutes in the pose. Decide ahead of time the duration of the holds. Therefore, the mind cannot trick you to leave the pose for whatever reason it may come up with. 
• Do not fidget. The movement happens from the discomfort of the body sending messages to the mind that is not uncomfortable as well. However if you stay with the breath, and clean with your thoughts your body will relax and stop resisting, so you will see faster results.  
• Stay consistent. The mind “gets used to” new situations. Training the mind is just as important as training the body.
• Practice at least 4 times per week.

        Please share your ideas of how you manage to stretch more efficiently.

Related posts 

• • 10 healthy yoga tips for runners – Beyond stretching
  • Love your spine and hips – The delicious pose

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