How does Myofascial stretching differ from traditional stretching?
Traditional stretching typically involves stretching a muscle over a joint and maintaining the stretch for a brief period of time (15-30 seconds). With traditional stretching only the muscle and elastic tissue are lengthened and the firmer, collagen component of our connective tissue remains unchanged. Results are therefore partial and temporary. Research has shown that despite people being diligent about regular stretching for years, they still feel stiff and are prone to injury.
Myofascial Stretching differs from conventional stretching in 4 primary ways:
- Time Element: Myofascial stretches are held continuously for 2-5 minutes. As mentioned, holding stretches for a brief time only lengthens muscle and the elastic component of fascia. The stiff, collagen component requires at least 2 minutes to lengthen and cause lasting change.
- Active elongation: Myofascial stretching oftentimes uses active elongation. This is when you actively move your torso or limbs as if you’re trying to make it longer and truly feeling how your movement lengthens the tissue in a three-dimensional way. This allows the fascia to unwind and stretch like taffy to cause lasting effects.
- Mindful Stretching: Myofascial stretching involves being consciously present throughout the process. Stretching is much more effective when you direct your attention, “breath into," and notice the release within the tissue as it releases and elongates.
Stretching and strengthening: During active elongation of the body, the muscle groups opposing the tight fascia undergo a prolonged isometric contraction. An isometric contraction means that the muscle is contracting but maintains the same length. This process allows the muscle return to an optimum length to increase strength while also helping maintain the elongated state of the fascia you’ve just released.
