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Whether you’re have a program of flexibility you’re just preparing to start out one, you would like to urge the foremost from your efforts. Before we discuss the specifics of the way to stretch effectively lets briefly check out a number of the advantages of stretching which include: improved flexibility, enhanced sports performance, increased space within the body, feel better in your body, improved energy flow, and counter the consequences of aging.

Stretching helps to supply better overall health. And when your health is sweet you’ve got more choices in your life. When belongings you want to try to to in life are restricted by an inability to maneuver then possibilities for happiness and satisfaction in life start to dwindle. Life becomes smaller. The more choices we’ve in life the happier we will be.  wer hat angerufen

What limits stretching and flexibility? Here may be a list of things that influence your flexibility:

Fear – scared of going further which simply sends a message to your systema nervosum to remain stuck

Inability to relax. Tight muscles don’t stretch that far!

Genetics

Lifestyle – stress / diet

Repetitive motion (causes cross linking of cells)

Past injuries

Temperature – a 1-2% increase in temperature improves flexibility

Time of day – less flexible within the morning – more flexible in afternoon peaking

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Gender – women are generally more flexible than men

Lack of a daily flexibility program or practice and inactivity

Overly developed muscles

Too much tissue or fat during a specific area

How healthy is that the joint where you’re stretching – joint diseases? Arthristis? bursitis?

Calcium deposits?

Bad bio mechanics – not stretching properly/effectively

Five basic principals of flexibilty

1. Your muscles must be relaxed; sometimes we’d like to trick them into relaxation.

2. you want to feel safe or your systema nervosum will refuse to relax: use props, chairs, blocks, partners etc.

3. Repetition and intensity will reset your ability to stretch tissues longer.

4. Stretching must be done slowly for a minimum of a moment .

5. Start with simpler streches and work towards tougher ones. Warm up is vital .

Listen to your body and playing the “edge”

In yoga the term “edge” refers to the place where sensation gives thanks to pain. most frequently the sting is physical, but it are often psychological also . consider the sting as a continuum, where at one end you are feeling slight sensation and at the opposite end pain. As you approach your edge you are feeling more and more sensation until you are feeling pain. If we still erupt the pain we risk injury. this is often a crucial concept to understand because as you spend time in several asanas, it’s natural for you to require your body to open and deepen into the postures. By recognizing your edges and dealing with them in appropriate ways you’ll effectively and safely accomplish this  Webdesign Würzburg

Let’s first check out what’s happening on a physiological level. Within your muscles are special sensors called “muscle spindle apparatus”. The muscle spindle apparatus run parallel to the muscle fibers, and their job is to report what proportion the muscle is being stretched to the central systema nervosum . If the muscle stretches too hard and too quickly then the muscle contracts during a protective response referred to as the “reflex arc”. This in fact is that the opposite of what you would like . so as for the muscle to elongate over time you would like to reset the muscle spindle apparatus. this is often done by taking the posture to your edge – where you’re feeling many sensation- not pain! this could be done slowly with many awareness and use of the breath. This process done over and once again – helps to reset the muscle spindle apparatus and permit the muscle to elongate .

So, a crucial concept in working together with your edges is to become conscious of them, to tune into your body and feel what’s happening once you are during a posture. it’s helpful to stay in mind that your edges change from day to day, counting on how you are feeling mentally, emotionally and physically. Sometimes you are feeling strong and willful, meaning to push your edge. At other times you would possibly be tired or find your body is especially tight and you would like to travel easy. Remember, honoring where you body is at within the moment is extremely important. it’s not about pushing beyond your edge as this is often an honest thanks to risk injury. Tuning into the relaxed side of the sting offer you time and room to explore the exercise/ posture safely. Too often I see people just enter and out of postures quickly – more injuries occur this manner than within the exercise/posture itself! Take some time going into an exercise/posture , and beginning – with awareness and with the breath.

Safety Guidelines

1. As mentioned above don’t attend some extent of pain – just sensation – pain causes injury leading to connective tissue which only reduces flexibility.

2. don’t bounce or make jerky motions (ballistic stretch) may result in microscopic tears which can only make your body tighter – less flexible

3. Some stretching techniques that you simply will learn are very powerful – Add just 1’to 2″ at a time then return and do the exercise again.

4. don’t stretch past normal range of motion.

5. Ideally we would like to seek out a balance between strength and adaptability – don’t let a joint become overly loose.

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