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!

This is the 2nd post of the flexibility series. As I said in the first part, your nervous system is your n.1 enemy when it comes to flexibility. Let’s summarize:

• The stretch reflex is your body’s natural defense system to prevent injuries if your muscles/tendons are stretched too far.
• But your tissue can stretch much, much more than your nervous system allows.
• With time, your nervous system reduces the range of motion to your “habitual” range of motion. So, if you don’t use the full amplitude of possible movements your “stretch reflex” will be adjusted respectively.
• You may think “Oh well, who cares! If I don’t use other movements, why should I care about the stretch reflex?” You should. The “stretch reflex” makes your muscles stiffen when your limbs are in the “non-acceptable” position. This is the principal cause for injuries.
• This means that it is much more probable to get injuries in an accident or while doing sports if your “stretch reflex” is adjuted to a smaller range of motion.

As a matter of fact stiffen muscles are the principal cause for most injuries. I saw a report yesterday on the TV. A 16 old girl fell from 11th floor (almost 100 feet) and survived it with few smaller bone fractures. The only reason she survived is because she lost her consciousness and was absolutely relaxed at the point of impact.

So, resisting against a force may not always be the best choice. Sometimes it is better to get carried by the flow. Think about it.

Part 3 coming soon…

Wow, here is a nice source for some basic stretching exercises:

http://www.workoutsforwomen.com/stretch.asp

They have a basic and advanced stretching routine. I don’t agree with “advanced” routine because it is just a small variation of the beginners stretching. Hoverever, it is a nice source with photo samples for novice and intermediary flexibility training.

I will post my own stretching workout with some more variations and advanced stretching positions sometime next week (Photo manipulation takes a lot of work :)).