Three Stretching Techniques for Flexibility

Stretching is a form of exercise or therapeutic technique that improves the length of soft tissues over time, increasing flexibility. It is one of the most important concepts in Yoga Anatomy, and it is taught in detail in the Yoga Teacher Training Courses in Bali. 

Why stretch?

• Prolonged immobilization, sedentary lifestyle, trauma, pain or inflammation can cause muscle stiffness, tendons, and ligaments. This can severely affect our range of motion, limiting the body’s full potential, making certain postures inaccessible and affecting the long-term musculoskeletal health. 
• Yoga is a combination of flexibility, strength, and endurance. However, because of the mindful holding of postures, it requires a good deal of flexibility to become stable and comfortable. Being aware of various Stretching Techniques will help develop a better understanding of the demands of a posture and the body. 

Do’s and Don’ts

• Warm the muscles: Warming the body before stretching will let the stress stay in the muscles, avoiding strain on the joints. Prior engagement of muscles also makes the stretching experience less stiff and painful.
• Correct Alignment: It’s imperative to stretch with proper alignment in mind for the necessary effect. For example, the most effective way to stretch the rectus femoris is to flex the knee and extend the hip while keeping the spine neutral. 

Alignment also prevents injury by avoiding compensation from the other joints. For example, the stretch on the iliopsoas is effective when the lumbar is in a neutral position to prevent pressure on the lower back. 

• Not too hard: When stretching, the focus should be on holding time rather than the intensity. Never push the body’s limit without a mindful awareness. If pain persists, back off. The stretching sensation should be a slight discomfort that can be endured– stressful but safe! A low-intensity stretch held for some time significantly changes the range of motion. Hold the stretch for about 30 seconds, repeating 2-4 times. 
• Avoid if injured: It’s important to take it slow if you are recovering from injury. Either practice stretching under the guidance of a professional or practise low-intensity stretches that are more therapeutic than exertive. 

Types of Stretching Techniques 

• Static: This is one of the most common stretching techniques and is known to have many benefits. It is a part of the asana routine at the Yoga Teacher Training Programs in Bali. Static stretching involves holding a stretch for a period of time, like 15-60 seconds, depending on the intensity. This type of technique focuses on elongating the muscles and connective tissue, thus playing a significant role in improving flexibility. It also prepares the body to get deep into the postures by removing stiffness that seeps into the muscles through lifestyle habits or intense dynamic practices.

Static stretching can be a great way to ease into your yoga practice after warming up the muscles. Stretching cold muscles, especially over-stretching, can lead to serious injury. It should be included in your cool-down routine as static stretching activates the parasympathetic nervous system, inducing deep relaxation.  

There are two types of static stretching: 

1. Active: In this technique, a stretch is held without any external support through the strength of one’s muscles.  
2. Passive: In a passive stretch, we use external assistance to increase the range of motion, such as gravity, props, or another person. 

• Dynamic: Dynamic stretching involves repetitive, controlled movements performed over the full range of motion of muscles and joints. These are excellent movements to be included in a warm-up routine before asana practice. They generate a lot of heat in the body and an increased blood flow to the muscles, which prepares them for intense exercises and allows them to operate safely without strains and tears. Dynamic stretches also prepare you mentally for the practice, readying you from rest to activity slowly waking the body up. 

However, it’s essential to maintain some precautions while using this technique. 

1. Warm up: Make sure a small warm-up like cardio or jogging is practised before dynamic stretches to prepare the muscles.
2. Move in control: The movements must be controlled so the muscles are not overstretched beyond their range of motion. Avoid jerky and stressful movements that can cause a lack of alignment.
3. Progress slowly: Increase the intensity gradually once the body feels more open and used to the stress. Too much, too fast, can lead to injury. 
4. Lastly, avoid this technique at the end of your yoga practice. Dynamic stretches warm the body instead of static stretches, which relax the body. 

• PNF: PNF stands for Proprioceptive Neuromuscular Facilitation.  This form of stretching uses both the nervous and muscular systems to increase the range of motion. It involves passive stretching and isometric contraction to elongate the muscles and tendons. It uses the principles of proprioception (the sense of the body in space) and neuromuscular facilitation (communication between nerves and muscles). This technique generally requires a partner or a resistance band. At the Yoga Teacher Training Course in Bali, students learn to assist each other in PNF stretching. 

PNF technique not only improves flexibility but also fosters muscle strength and neuro-muscular coordination. 

There are two popular types of PNF stretching: 

1. Hold-relax: We begin this technique with a passive stretch where a muscle is stretched to discomfort and held there for 10-15 seconds. This is followed by an isometric contraction for 5-10 seconds, typically by pushing against a partner’s hand. The contraction allows the muscle to relax under tension. The contraction phase is followed by a relaxation phase, allowing the muscle to elongate further. The last phase of this method is another round of passive stretching, usually with an increased range of motion available through the prior stages. The muscle can be held here for about 30 seconds. 
2. Contract- relax: We begin this technique with a passive stretch paired with concentric contraction, stretching the muscle against resistance for 8-15 seconds. This is followed by isometric contraction and another round of concentric contraction for 8-15 seconds. The final phase is passive stretching with 15-30 seconds of holding. 

Stretching is an essential part of a yoga routine that helps one improve their flexibility safely and consistently, improve mobility and relieve tension. Join the Yoga Teacher Training Program in Bali to equip yourself with proper stretching techniques you can apply in your practice or classes.