How to succeed in stretching: actionable expert advice

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For many, stretching is associated with negative emotions, because an adult either feels like a “tree” or strives to overcome it, feeling pain. The “tree syndrome” is more of an emotional concept than something that really interferes with stretching, and the roots of this “tree” are in the psyche. In my experience, stretching tends to be difficult for people who are hyper-responsible, in control, and unable to relax. The body captures and reflects the pattern of consciousness by sending certain signals to the muscles. To the already listed list of reasons holding back stretching, I would like to add the “excellent student syndrome”: tension and stiffness are born from the desire to do everything well.

I think it has become clearer why the brain must first be put on the twine, and not the body at all. The thought supports the sensory theory, the essence of which is that, by regularly and carefully exercising, it can be explained to the head that the twine is the norm, it is safe and does not cause pain. But in most studios, they pull on the Old Believer “mechanical” system, leading to pronounced pain and not seeing the stop signals of the body. Why? The teachers are mostly former ballerinas, gymnasts, athletes; they were treated this way in childhood, so they continue to use the usual and ineffective methods, without taking into account the psychology, physiology of adults and accumulated traumas. So how do you achieve the desired result?

Instead of static loads, it is worth using dynamics

Sitting for long minutes in an uncomfortable position, desperately pressing your body into the floor, is quite traumatic, because there is no control over the process. It is even less if the teacher reaches the student: the muscles at this moment turn on sos-signals, are clamped and are on the verge of survival. It is worth adding exercises for active flexibility and stretching, alternating them and increasing the amplitude each time. We do not sit or stand – we move, change position, strain the antagonist muscles and strive for the result without sudden body movements.

Apply physical therapy products

For home workouts, MFR rollers are ideal, they are smooth and textured. The former work well on the fascia (white films covering the muscles), the latter on the nerve endings. Why is this needed? In the body, tension accumulates at trigger points that need to be worked on, preventing them from growing. Then, without constraining factors, it will be easier to stretch. Massage has a similar effect, and stretching will definitely be better if done before class. Heavy artillery is the “Bizon-vibro” simulator, which was invented together with the method of biomechanical muscle stimulation for the rehabilitation of athletes’ injuries. It looks quite simple: a vibrating circle, which, nevertheless, is capable of many things – for example, it helps to stretch and strengthen muscles, tendons and ligaments, increase blood flow in the muscles, reduce pain and the risk of injury. The only contraindication is the price of the lesson, but it’s definitely worth it.

Just add wine!

In 2017, American yoga instructor Eli Walker first introduced the concept of drunk yoga, and in the US, the number of fans of this method is growing exponentially year by year. In Russia, the idea of ​​combining a glass of wine with stretching before my project never occurred to anyone. Going to the gym the next day after the party or a little drunk does not count, other mechanisms work here.

What is the difference?

If you add a regulated glass of wine to a practice that lasts about an hour, you can get two magical effects. Firstly, turning off the frontal lobes of the brain, which are responsible for control and self-regulation (that is, a person relaxes). Secondly, at the junction of hormones and neurons, dopamine activation occurs: “Who is well done? – I am well done.” No tension and desire to do everything perfectly – just fun and no pressure on yourself.

Do not worry about drunkenness, everything is designed so that alcohol will just begin to be absorbed into the blood, and this process will make the lesson more comfortable. It is worth mastering the practice under the supervision of a professional. Split performances in public after a couple of cocktails do not count!