Stretching isn't just casual muscle lengthening
Yoga is just basic stretching, right? It is much more complicated. We always think about stretching as lengthening our muscles. However, we are releasing them. Stretching helps us create length, release tension and relax. In many of the men’s yoga classes I teach, using muscle strength to gain more length comes as a surprise to students. Also, surprising is that stretching does not reduce muscle definition. It doesn’t reduce overall strength. There are plenty of guys with muscles and strength, and a lot of flexibility. There are four basic buckets of stretches.
Self-Myofascial Release
Think rolling on a ball or foam tube. Self-massage
The gentle pressure helps release knots and releases muscle tension
Can be used before or after exercise. Great for recovery.
Static Stretching (what we think of yoga – mild focus in restorative yoga)
Hold still and wait until nerves quiet
Should be held for a minimum of 30 seconds (multiple breaths)
Can help reduce muscle imbalances
Static stretching can relax muscles, temporarily reducing power/strength.
Active Stretching (What many of my yoga classes are focused on)
Contract and release method
Create a strong stretch by strongly contracting the muscle that is stretching for 5-30 seconds.
Then release and move deeper into the pose. You can even move slightly out of the pose, breathe, and then move deeper.
Controlled Active Release
Create a moderate stretch by contracting the stretching muscle and the opposing muscle (antagonist and agonist).
Increase contraction of the opposing muscle and move deeper into the pose releasing the stretching muscle.
Reciprocal Inhibition
Create a moderate stretch by engaging the muscle group the opposes the stretching muscle.
Use this contraction to feel a release in the stretching muscle.
Often, imbalances (‘short muscles’ or ‘tightness’) are a result of opposing muscles being weak. Strengthening them, will help stretch the opposing muscle.
Dynamic Stretching
A bit more advanced, a great stretch before cardio activity.
The active extension of a muscle using movement through the full joint of motion. Swinging one leg forward and back.