Stretching and Vitality
Anna’s private Student, Dee at Glenlo Abbey, Galway
In this blog Anna discusses the most effective ways to improve flexibility (a ‘backed by science’ protocol included), and the importance of introducing vitality enhancing practices into daily life for general health and longevity.
There are countless research studies demonstrating that having a dedicated, low intensity, static stretching practice can increase range of motion and flexibility.
Why is this important?
Even if you don’t have any issues with injury etc., our flexibility tends to decrease approximately 10% every 10 years - this is the case for everyone!
It is, however, possible to offset this if we undertake a range of vitality enhancing practices that help build strength and increase flexibility.
Yoga can help us achieve this . There are many reasons why, but for today I would like to highlight one crucial point that often gets overlooked when talking about flexibility:
Glenlo Abbey Hotel, Galway
Obviously, factors such as inflammation, injury or genetics influence our range of motion, but the key to unlocking your flexibility potential resides in our ability to change neural activation (in other words rewiring how our motor and sensory nerves respond to movement, pressure, weight etc.,).
The reason yoga can do this more effectively than other forms of movement is because we can consciously connect with our nervous system through practices such as mindful movement, interoceptive awareness (becoming aware and reflecting on our internal landscape - feelings, senses, signals etc.).
The Best Practice For Improving Flexibility:
The Basics: slow, gentle movement - followed by 3-4 sets of 30-second static holds per muscle group -5 days per week. (Source: Huberman Lab. Stanford University - + Brandy et al.). Make sure you do adequate warm up sessions before stretching, and consciously rest for approximately 60 seconds in-between holds - by that I mean cultivate inner awareness and become incredibly curious about what your body is communicating to you, rather than thinking about your shopping list.
The other important part of the flexibility jigsaw puzzle:
Don’t stretch to your full reach (end range of motion). Basically, find your end range and then pull back and use some form of breath-work. Low intensity is the goal - less is more!
Breath-work Examples:
Either:
Count for 4 seconds on your inhalation through the nose - 6-8 seconds exhalation through the nose ratio.
Or try the physiological sign (breathe in through your nose for a full inhalation - then sneak in one more inhalation (however full you feel) and then exhale through the mouth for a full, long breath.
Do not practice meditation or breath-work without professional supervision if you have been diagnosed with a mental health condition, or you know that you experience depression, or you are recovering from a respiratory illness.
What type of yoga is good for increased range of motion and flexibility?
There are many styles of yoga, all great - but for different things - and we will do different practices at different stages of our life-course.
If you need to increase your range of motion you need a practice that both builds strength, and uses sequences designed specifically to improve nervous system resilience (Hatha, slow vinyasa, mindful movement etc.,).
The added benefit of practicing mindful yoga is that it creates nervous system resilience, which helps alleviate stress and anxiety. When we practice mindfully, and relax in-between sequences - we also move our nervous system from flight and fight to rest and digest, which over a number of weeks can improve lots of other health issues, including localised inflammation, digestive complaints - and more…
Resilience is the ability to find balance and stillness in spite of the storms around us (source - Kristine Weber: Yoga And The Neuroscience Connection).
Why Improve Flexibility:
Improves quality of life.
Reduces falls and injury.
A regular flexibility practice can reduces stress and therefore improve cognitive, emotional and psychological health (as part of a healthy general lifestyle habits such of whole foods, hydration, exercise etc,).
What Factors Compromise Flexibility
Inflammation
Injury
Illness
Mental Health
Emotional Rigidity
Fear
Anxity
Stress
Overwork
Repetitive Strain
Compromised Breathing Patterns
Unhealthy Relationships
Lack of Healthy Social Encounters - Touch, Laughter, Fun, Sharing Quality Time
Food
In addition, increasing flexibility can have a significant affect on our vitality.
What is Vitality?
Here’s a few examples:
Life Force
Energy - Vigour
Giver of Life - Seed
Growth
Ability to Perform Well in Relationships, Work, Self-Care, Hobbies, etc.
Resilience
Ability to Cope with Stress
What Inhibits Vitality?
Lack of connection to nature
Stress
Over work
Chaos
Not being present
Diet
Dehydration
Lack of meaning in life
Lack of purpose
Lack of social connection
Lack of physical contact - I call this the longevity hug.
And, more…
How to Increase Vitality?
Get outdoors in the early morning sunshine rays for at least 10mins. If it’s cloudy 20mins. Be sensible re: skin exposure to sun. Never stare directly at the sun.
Connect regularly to nature. If you live in a city with little green spaces, have plants indoors and make an effort to visit wild spaces as much as possible. Forest bathing is now all the rage (popularised in the 1980s in Japan), but the practice of nature ‘therapy’ is very much part of many ancient yoga and buddhist traditions.
Choose vitality enhancing foods.
Drink lukewarm water in the winter (not cold drinks), as this supports natural detoxification process.
Find some herbal teas that you like and have them to hand, to remind you to drink more vitality enhancing fluids.
Create environments in your home and workplace for vitality to emerge. Even if you have a busy household with young children, create a sacred space that is peaceful, clean and visually relaxing. This is a powerful antidote to stress. Blog coming on this soon - if you are looking for inspiration for creating peaceful interiors, check out my Mindful Print Shop
Have your yoga mat permanently out where you can see it, so you feel inspired to move - even if it’s only for 2-3 mins.
Try to integrate going on regular walks with friends or family. Ideally every day.
Hug more people. Lots more hugs.
Get stretching. It can help improve longevity, and even support healthy immune function.