Why is my muscle tight and what can I do about it? Should I stretch?
• Tightness is a symptom, not a cause
• Loss of mobility at an area is typically preceeded by loss of stability
• Your ns equates a lack of stabiltiy with a lack of safety and responds by making things tight
• to impart safety, work on your stability
AKA: less stretching and more stabilizing
Pain and tightness are syumptoms not causes. you need ot figure out why they are tight. Lack of movement and a subsequent loss of stability will turn off mucsles and help make mucsles tighter/shorter. It's not that you're sitting in a chair [postition. it's that your sitting Supported in a chair, and never doing anything else with your body/muscles. it requres very little reflexive use of our core - core in our trunk, and in our neck. So when we stand up, anything that requires our core..good luck.
Movement, and life, are all about saffety. Your nervouse system is all about safety. You ns is always seeking safety. everything is going to do is to create safety.
So for instance, hip flexors are attached to your lumbar spine lumbar spine. I absence of appropriate ( not strength) reflexive control of your core, your ns is going go to say " you don't own this. Your back is not safe". So what will it do? It will refelxively make the tissues around it tight, to provide that stability. THerefor, sometimes stability work, not stretching, is the answer.
Sop what can you do?
Start with brething. Br is going allow for some general down reg of ns. Use br to calm things down and reflexively relax those hipflexors. From fascial prespecitive, there's a fascial connection between psoas and diaphragm. So starting to use D more, you'll get more exursion of that psoas. laslty, breathing is the firts way we learned to reflexivel pressurize that core, for stability.
Impart stability to core area, so the ns says" i feel safe and I will relax.
Active/recruit hip flexors - dead bug legs, w hp activation
Active mobility work - reciprocal inhibition. Glutes. one leg bridge with top leg relaxed/ held bent to chest (can put coregeous btwn knee and chest = hp active). activate glutes in range you can.
Stretch - if you must , do it effectilvy and accurately. prox stability is going to allow distal mobility. train with appropriate contraction, hf to start acting as a hp, not spinal stabilizer.
half kneel while holding on to something = spine feels safel. drag knee fwd (pfn), contract glute. When you are down, you must to be active. Once imaprt mobility, you must impart stability with active movements to tell ns you are safe.
hip clunk/snap = hf is popping over pelvis, because you've been using hf as spinal stabilizer, and it is holding tight, not elongating. give stability to the core, so the hf feel safe to reflexviely lengthen, and eccentricall control the hip flextion, leg action.
SHante Colfield - yoga int free webinar
Fascia is our biological fabric that creates our body's form. Fascia surrounds and connects joints, muscles, and organs. Fascia is what holds our bodies together. These interconnected fibers direct and distribute movement forces throughout the body. Fascia is also a sensory organ. Fascia provides us with the sense of proprioception. This allows us to know where we are in space. In fact, fascia consists of six to ten times more sensory nerve receptors than muscles, and is arguably our richest sensory organ.
Caring for your fascia is important for conditioning healthy bodies. Unfortunately, poor posture, lack of movement as well as repetitive movement can all damage fascia. Our bodies will feel heavy, aged, achy, and lethargic as a result. In fact, chronic overuse injuries are the effect of overloaded, strained fascia. The good news is that fascia is very malleable and incredibly resilient. Fascia will respond and remodel itself to changes in forces. Along with doing Rolfing® Structural Integration here are some other things that you can do to help keep your fascia and body resilient, youthful and vital.