Lengthening -- what does it feel like?
Not much at all!
Lift your arm as far as it goes comfortably. The
muscles on top are doing the
concentric contractions (getting shorter and
bunchier) and the muscles on the bottom are doing the eccentric
contractions (getting longer and leaner.)
And while you're comfortably lifting you arm, what does
it feel like in your muscles? How does it feel in the
muscles that are lengthening?
Pretty much "nothing" right?
When you start to feel something is when the muscle can
no longer get longer even though you want to move the bones
further -- like maybe you're contracting the top muscles,
but the bottom muscles have hit their limit and the
proprioceptors are like, "whoa there Nellie! this
is all we can do!"
This is usually the sensation of
"stretching." But it's really a message the
muscle can't do any more. (Which, newsflash, you're
not actually lengthening the muscle at that point, you're
setting up a little dialogue of resistance which feels good,
yes, and also is not resulting in the bones moving further
apart.)
It's an indication of "that's all folks."
Or is it?
What if, when you find this sensation, you quit
lifting/stretching just a titch so the sensation goes away
and then you ask the lengthening muscle to
lengthen.
The place where you felt the sensation, this is a place
that is still bunchy that forgot to get long and lean.
So that place where the sensation was, think of ironing that
out. Or squishing it to make it longer. Or it
telescopes somehow so that it ends up getting longer and
leaner -- in whatever way is opposite to the short and
bunchy it was previously doing.
Notice what happens when you wait for the muscle to
lengthen. Did you arm move? Or did you move your
arm more easily? Did you have greater range of motion
with no sensation? (How do we even know we're moving
anything if it doesn't feel like anything?!)
Any Yoga Pose, Any Movement Will Do
You can do this moving into any yoga pose. Forward
bend ... what do you feel 'stretching' first?
Hamstrings, calves, lower back, buttocks? Just
as you come into the sensation of a stretch, back away from
it so you feel nothing and ask the muscle to lengthen.
Then move only until there is sensation. Back
away from it so you feel nothing and ask the muscle to
lengthen. Continue this way!
Side Triangle ... lots to chose from here!
What do you feel first? Something in your front
leg, your back leg, your chest? An arm?
Your neck? Whatever you feel first, back away a
smidge and ask the muscle to lengthen itself.
Send it a picture of it getting longer and leaner, flatter
to the bones, pushing them away from each other.
In class, at first this seemed like an exercise to
try the patience of a saint. Sixty minutes into
it, we didn't want to quit!
And the big movements were really quite small by
the time we got done. You find the edge, back
away, ask the muscle to lengthen, move until you find
the next edge.
For me, a simple chin tuck will activate all kinds of
things in my back. At this point, it can help to know
a little more about where the muscles really are, and plenty
can also be done guided by sensation alone.
Did you give this a whirl? What
did you notice? Share if you like!
More to come!
Lynn
4/6/20
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