The key to a wider range of motion is tricking your stretch reflex into relaxation. So, how do you do it?

1. The right mindset. While holding the stretch position you should concentrate on relaxing the stretched muscle. Visualize your muscle relaxing. Imagine yourself in the desired position. Then go for it slowly and carefully. Don’t rush. It can take a minute or even more depending on your condition, stress, muscle group, time of day and many other factors.

   This technique has stunning results as visualization is a way of communicating with your sub-conscious mind and “telling” it what you want. And since your sub-consciousness has control over your reflexes this kind of “self-hypnosis” is the right way to deal with your stretch reflex.

2. The second way to force your muscles to relax is simply to tire it. Tighten the muscle while it is in a comfortable stretched position with all your power for as long as possible. You will notice after some time that it becomes exhausted. That’s a good thing! This means that the stretch reflex won’t be able to fight back as hard as before because you have just weared out it’s only weapon.

   As you feel that the muscle becomes weaker, release the tension and concentrate on relaxing it completely. At the same time go a bit beyond your maximal stretching range until your muscle starts stiffening again. Tighten it again and wait out. Repeat the procedure.

So you kind of combine the 2 techniques: you exhaust your muscle first and then relax it and go deeper into the stretch at the same time. This procedure gives far better and faster results than the conventional “wait 20 seconds in a position where the muscle is stretched, but doesn’t hurt” method.

Try it for few weeks and tell me about your results.
But remember, as Franz Kafka said, there are two cardinal sins from which all other spring: laziness and impatience. Thus do not overdo it. Moderation is the key.

Cost: Only your time.

Note: In the next flexibility post I will give some exercise examples you can start with. Stay tuned!