Stretching has become a little controversial. Sports scientists have proven that stretching is counterproductive before exercise, for example. On top of that, specialists argue that long-term stretching can lead to injuries and muscle weakness. And yet, people generally associate yoga with becoming more flexible. Many yoga classes still emphasise static stretching and the implicit goal seems to be touching your toes or doing a lotus position. Unfortunately, long and strong stretching disturbs the body’s harmony between strength and flexibility. Stretching can certainly feel good, but passive or static stretching will actually weaken muscles. In this blog about stretching vs. releasing muscle tightness, I explain how short-duration stretching can still be safe, and argue that the emphasis should be on releasing muscle tightness rather than stretching.
When new students come to my yoga sessions, I sometimes notice a habit of stretching forcefully. There is a lot of effort to ‘do’ the stretch. The attitude is one of wanting to be in a certain position, as opposed to re-discovering the body’s natural ease and mobility. The body loves movement. Why pull it and keep it in a certain position?
The function of our muscles is not only to move the skeleton and keep it upright, but also to protect the joints. When muscle spindles, the muscle sensors, detect a forceful pull, they trigger an immediate protective reaction. This makes the muscles tighten to protect the joints and to avoid over-stretching. If we keep insisting and stay in the stretch, the muscles and possibly also tendons and ligaments will weaken. This can lead to injuries, imbalances and pain. To give an example, too much stretching and a lack of strengthening can not only lead to but also exacerbate back pain and sacroiliac joint dysfunction.
Stretching vs. releasing muscle tightness
Is stretching ever safe? Can we relax in a position where the muscles feel it’s safe to release? How can we ease tight muscles without compromising the body’s alignment, mobility and strength? Of course, the answer is to simultaneously work on all these different needs of the body. Because the body responds to gentle and playful movement, I have found the best way to ease muscular tightness is to move in and out of a position that lengthens the muscles. It takes time and repetition, and slow breathing.
Does this mean you can never stay in a stretch? Staying regularly in a passive stretch for more than 90 seconds is not helpful. Staying longer than a few seconds in a strong stretch is not even beneficial. To a certain extent, it depends on your body’s balance between strength and flexibility. But if you can stay for a long time in a very stretchy position without feeling the pull, you may actually need strengthening rather than this flexibility.
Moving in and out of a position does not mean ‘bouncing’, making small and quick movements in a stretch. This outdated way of stretching is called ballistic stretching and was popular from the 70s to 90s. It proved to be counterproductive and even harmful for muscles.
Before we delve into a better approach to stretching, it’s important to repeat that releasing muscle tightness has to be balanced by strengthening and mobility. If you are already very flexible in certain areas of your body, you may need to strengthen these areas instead of creating a greater imbalance. Most people tend to be flexible in some parts of their body and tight in other parts. Yoga is all about finding the right equilibrium. To discuss how yoga therapy could help you with this, don’t hesitate to contact me here: https://beneyoga.co.uk/book-a-free-consultation-call/.
The breath?
You may wonder what breathing has to do with stretching muscles. The breath is an amazing and powerful tool. As the bridge between mind and body, we can use the breath to relax our mind as well as our body. When we feel stressed or upset our breathing becomes faster. When we breathe calmly we induce a feeling of relaxation, also in the muscles. No complicated techniques are necessary: simply paying attention to our breath in a peaceful setting will calm the breath naturally. When we breathe calmly, without changing the breath but simply observing it, the mind gets the message that all is well. It knows we are not in a fight or flight situation. Consequently, the nervous system communicates to the muscles that it is safe to relax.
Use the exhalation
Especially the exhalation is helpful in relaxing muscles. When we inhale, the respiratory muscles, the diaphragm and intercostal muscles, contract. The heart rate and blood pressure are temporarily increased. During the exhalation the reverse happens: respiratory muscles relax and there is a drop in heart rate and blood pressure. As a consequence, the exhalation promotes the overall relaxation of the body.
No force
The breath alone is not enough, Stretching must not be done in a forceful way, or by holding the stretch a long time. We cannot “will” the muscles to relax by breathing out strongly and as long as possible. The process of undoing tightness in a muscles group takes time and patience. If we do it wilfully and with force, we introduce the element of stress. What we need is an attitude of quiet attention, allowing the release to happen while moving in and out of the position gently, contracting and releasing the muscles.
In order for the muscles to stay released, we need the time for many gentle, slow repetitions. No wonder our rushed lifestyle has not favoured this approach. However, taking time to breathe in and out of a particular position also releases endorphins, our feel-good hormones. Furthermore, it increases serotonin, the hormones that stabilise mood and make us feel calmer. In summary, simple movements and breathing are beneficial for our whole being.
Next time you want to stretch a body part, give it time, breathe slowly, and with every exhalation invite the muscles to release. With the inhalation come our of the stretch. Listen to your body and respect its messages.
Namaste
