How passive is “passive” stretching really?

It requires a decontraction order – i.e. an active permission from your systemto allow this movement and, for example, to allow muscle fibers to slide apart.

“Passive” relaxation is therefore neurophysiologically highly active – and almost always much more difficult than simply tensing muscles. Tension comes naturally – it is much more demanding in terms of coordination to selectively tense a few muscles while the others are completely relaxed (Todd).

“Simply letting go” is anything but easy

Apart from rhythmic gymnastics enthusiasts and children of yoga teachers, we all know that “passively doing nothing and relaxing” is a completely different feeling to what you feel when you try to touch the floor with your knees stretched out or sit in a straddle for 10 minutes.

“Passively”, i.e. by itself and without a plan, little long-term change happens.
So what does it really take to unlock new levels of movement and make stretching positions effective?

Neurophysiology instead of muscle myths

Countless studies analyze different stretching methods and tricks to improve the mobility of body structures. No matter what you try to stretch and how you do it – all muscles, nerves, fascia, “tensions”, “shortenings” and blockages have one thing in common:
➡️ You can only relax and regulate yourself once you have received the OK from the control center, when they receive the OK from from the control center.

This means that your control center – your brain – must come to the conclusion that it is safeto leave your movement comfort zone and relax in a position that was previously always uncomfortable.

Protective mechanisms: clever, but a hindrance

Your nervous system tries to protect you from overstretching, injury and often change in general.

This protective reaction is often in connection with injury or surgery in the respective body area – and then makes life difficult for you and your physio.

Your body has even created extra reflexes – so-called monosynaptic reflexes which automatically trigger counter-tension when the muscle is stretched quickly in order to prevent overstretching or injury.
Quite clever of our body.
With your project “Road to balancing act in 30 days” Unfortunately, these protective mechanisms not necessarily.

Practical Tips

Did you hit the sweet spot?
If the stretch is too intense, there is a high probability that you will fight against the position and only create more resistance.
However, if the stretching is too light, there will be no change.

Choose a stretching position that:

• is so comfortable that you can still breathe calmly and relax
  
• but so demanding that you can’t read, think or play on your cell phone on the side.
  

An exercise in patience?

Sometimes it’s simply a question of time.

Experiment with it, how long it takesuntil you feel that the stretching sensation is diminishing. This can also last up to 4 or 5 minutes take!

The important thing is that during the stretching session really feelthat you can sink deeper into the position or that the stretching pain subsides.
If that doesn’t happen, or you can’t stand it that long: Go a little more gently into the stretch.

Where is my mind?

Concentrate on the stretching sensation and remain mentally alertWhere does it pull, does the sensation change?

The stretch often works better if you manage to fully concentrate concentrate fully on the feeling in your bodyinstead of resisting or distracting yourself internally.
At the same time, this is a good opportunityto get rid of stress after a long day at work and increase your body awareness.

Breathing is free!

A slow and calm breathing can help to reduce the tension from the brain to the muscle and allow new movements.

You signal your body through conscious breathing:
➡️ “This position is safe – you can let go.”

👉 For example, count breaths or the duration of inhalation and exhalation.

How much and how often?

There are countless stretching programs and methods.

The important thing is: do you really feel the tension the tension really decrease?

There is little point in stretching for 10×30 seconds if you are cramped and can’t move a millimeter.
➡️ Instead, opt for 3 intense minutesbut with a real sense of relaxation and focus.

Have you found the right method for you and your body?

Not every method works the same for everyone!

You just can’t relax in stretching positions?
Yin yoga tends to stress you out? Then give it a try:

• Strength training in stretching positions or end-degree joint positions
  
• Combination of Tension and letting go
  

These variants can be used for stubbornly contracted muscles make it easier to relax.

A muscle that can relax well can also relax tense more effectively.
➡️ At best, your physiotherapist will help you find the best positions for your body. for your body to find.