Get Moving For Life Blog

Communication, as within any Client-Kinesiologist relationship, was very important in achieving success. This client chose me mainly because I practice Yoga on a semi-regular basis and understand the basic principles, limitations and flow of Yoga within the context of soft-tissue rehabilitation.

While an excellent Yoga instructor will give participants modifications for their limitations, it is still very difficult to follow an individualized program in a class format. Our solution was for me to first teach the client the movements I wanted them to achieve and I also explained the principles of how to elongate and rebalance using the Stretch to Win method.

During each session they then demonstrated a series of poses that they thought would achieve our desired outcome. From there we developed an exercise/pose order that would flow while accomplishing our goal.

I find it rewarding to assist clients who are curious about movement, have the desire to get each movement correct, who want to learn more about their body and who diligently follow the instructions I give them. We discovered an excellent Yoga Anatomy book with illustrations showing which muscles are being strengthened and stretched during each pose. At home, the client researched and marked the poses they thought would be appropriate; during the next session we discussed the merits of each one.

By correcting each pose the client started to develop a deeper relationship with how to move properly to alleviate their back and neck pain. We succeed in reducing the intensity and frequency of their headaches, neck and mid-back pain because we ensured that we communicated clearly; the program also balanced the way they were psychologically motivated with their physiological rehabilitation needs.

Many people suffer with neck, upper-back and shoulder pain because of poor posture. Chronic tight chest, rolls the shoulder forward and up which also the head forward. There is a reflex that keeps us looking foward, so when the head-pokes forward we also get tightness just below the skull.

In our rehabilitations sessions we focused on the cause of their soft-tissue pain, rather than chasing the pain. Choose postures to open up the front of the body, bring collerbone back down and re-align the head over the shoulders. If, you sit a lot for work include stretches and postures to open the hip flexors.

Book a postural and movement assessment today by contacting Lifemoves. Discover how Fascial Stretch Therapy and Yoga will combine to give you relief from soft-tissue pain (neck, hip, knee, back) and get you moving more freely. We also have Active Rehabilitation sessions if you have an open ICBC claim.

The length of time you hold each stretch depends on the goals you have for that stretching session. First, ask yourself is this session before an activity, after an activity, for recovery or to gain lasting improvements in your flexibility?

Before a run, or golfing session it is appropriate to warm up the fascia, muscles, mind and nervous system. In this case your focus is the elastic range. However, at night or after a light cardio session when your goal is to improve your flexibility you want get into the plastic range. Think of the each fascial line like an elastic, when you go through the entire golf swing you want to be able move from your stance to follow-through easily and with control. Then you are going to set-up for you next swing. In essence when you pull the elastic and let it go, it returns to its resting length.

The plastic range is when the fascia is actually going to change its shape in a more permanent way. Similar to if you were to heat a piece of plastic, bend or reshape it, then let it cool. It will stay in this new shape. If you have an scarring due to a previous injury or surgery the plastic range will take longer to get into, so be patient.

There are several Stretch Waves: Very Slow- three slow breathes per stretch per position; Slow - two slow breathes per position; Fast - one regular breath per position; Very Fast - one fast breath per position (Stretch To Win, 2007).

Warming Up - go from a Very Slow to Very Fast and if you are cooling down and recovery progress from very fast to very slow.

The length of time you need to hold each stretch to gain flexibility depends on your age, current level of flexibility training and any previous injury or surgery in the fasical line. As you age the ratio of elastin to collagen changes. With increasing collegen our fascia has less stretch. Scar tissue forms after injury and surgery; it is primarily made of collagen that has laid down in a random matrix, which is tougher to stretch.

Take your time when you are stretching to gain flexibility. Remember to breath, if you are not breathing the stretch is too intense. Listen to your body it will tell you when it is "loose". Don't get hung up on the amount of time. Finish the stretch when you are no longer gaining length length for that session.

If you are in Metro Vancouver and want a flexibility program designed specifically for you to get moving more freely for life contact me at: alfred@lifemoves.ca

Read More about tempo stretching in Stretch to Win by Ann and Chris Frederick

Alfred Ball

President Founder Fascial Stretch Therapist

Kinesiologists