How is Myofascial Stretching Different?
How does Myofascial stretching differ from traditional stretching?
Traditional stretching is two-dimensional and typically involves stretching a muscle over a joint and holds the stretch for a brief period of time (15-30 seconds). Traditional stretching addresses the muscle and the elastic tissue, but not the collagenous, firmer component of our connective tissue. Results are therefore partial and temporary. Lots of people have been diligent about regular stretching for years and still feel stiff and prone to injury.
Myofascial Stretching differs from conventional stretching in 4 primary ways:
Time Element: Myofascial Stretches are held continuously for at least 90-120 seconds. This is how long it takes for the fascia to begin to let go.
Active elongation: This would for example mean actively extending your arm away from the body and telescoping or reaching your arm as if you’re trying to make it longer, feeling how this lengthens the tissue in a three-dimensional way through your arm. This allows the fascia to stretch like taffy. You will feel the benefits for a longer period of time. Allow your body to stretch and follow the “path of least resistance” to move where it wants to.
Mindful Stretching: Myofascial stretching involves being consciously present throughout the process. Stretching is much more effective when you direct your attention in to the tissue, “breath into” the tissue and notice the release as it takes place and elongates.
Stretching and strengthening: This can occur simultaneously. During active elongation of the body, muscle groups opposing the tight fascia, can return to their optimum length. This prolonged isometric contraction of muscles helps to maintain the elongated state of the tissue you’ve just released.
Oftentimes, we work against our bodies without even realizing it, in order to try to correct what we find wrong with it. An example of this would be stretching with the (not always conscious) mindset of trying to force tissue to lengthen. During Myofascial Stretching, you learn to tune into, and work with your body in a safe and effective way.
A stretch to try:
Lie with hips as close to the wall as possible and legs telescoping towards ceiling. Soften tailbone towards the floor as you engage the stretch through the hamstrings. Change the line of stretch by moving legs to one side or spreading them apart. Hold each position at least 90-120 seconds. Let yourself Melt into the stretch.
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