Learn more yoga! In yoga class, students should have heard many “contradictory” commands, such as “finding the feeling of bending backward in forward bending”, “finding the feeling of rooting feet in head handstand”, “rooting downward is better for upward”, and as we are going to say today, “stretching the back of the thigh first bends the leg”, the tension at the back of the thigh will lead to excessive bending (squeezing) of the lumbar spine in forward bending.
Stretching the back of the thigh can improve this problem.
Today, let’s talk about a simple but useful technique – using the “spinal cord reflex arc” to create the extension of the back of the thigh.
What is spinal reflex arc? The spinal cord reflex arc is composed of sensory nerve receptors on or near the muscle.
Its connection returns to the muscle through a spinal nerve – the interneuron in the spinal cord – and an afferent nerve.
We can use the Golgi tendon organs in this reflex arc to lengthen muscles.
This sensory organ is located in the muscle tendon node to sense the change of muscle tension.
When the tension increases, Golgi tendon organs will signal the spinal cord.
The spinal cord tells the muscles to relax.
In essence, this reflex arc releases the signal of “relaxation” to relieve the tension of muscle tendon knot and help prevent tendon injury.
What is neuromuscular proprioception facilitation technique? A long time ago, sports medicine experts believed that, as long as you are careful, you can use this special reflex arc to lengthen muscles.
Using this knowledge, they invented a technique called neuromuscular proprioception facilitation technology, or the technology to promote muscle stretching.
This is the most effective way to promote muscle elongation and improve flexibility.
There is stretching in yoga, so why not apply this technique to asana practice to make asana more in-depth? It is important to remember that any powerful tool, including yoga asana itself, is a double-edged sword.
If it is used carelessly, it will cause harm.
The same is true of this technique for promoting muscle stretching.
The key to using this technique is to be careful and slow.
When stretching, use a small amount of muscle strength, not excessive.
The tips for promoting muscle stretching are as follows: After warming up, we begin to stretch the target muscle gently.
At this time, the muscle will enter a “set length” – the longest stretch that the brain thinks of this muscle.
Stretching that muscle will make the muscle tendon knot tense and activate the Golgi tendon organs there.
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The key is to slightly contract the muscles we are stretching, make more muscle tendon knots, and activate more Golgi tendon organs.
After being introduced into the spinal cord, the “relaxation” effect will be strengthened.
At the same time, we should stop contracting muscles.
The final result is that the muscle stretches more, and the brain “sets the length” of this muscle again.
How to use the techniques to promote muscle stretching in the single leg head to knee contact? We use one leg head to knee contact to demonstrate this technique in detail, which is used to stretch the muscles behind the thigh.
First, warm up with a few days of worship AB.
Then do one leg head to knee.
Fold the body over the straight leg and activate the quadriceps femoris (the muscle in the front of the thigh) to adapt to the stretching at the back of the thigh.
Then bend the knee about 20 degrees.
Although this will reduce the stretch at the back of the thigh, and therefore reduce the tension of the muscle tendon knot, bending the knee allows us to have more power in the stage of muscle contraction in promoting muscle stretch.
Then, press the heels of your straight legs down on the mat (as if you were trying to bend your knees).
This causes the back of the thigh to contract.
Slowly increase your strength to establish this tension, then stop when your strength increases to 20%, maintain this strength, and keep your thigh muscles breathing for more than 5 times.
Then, slowly reduce your strength and release the contraction in 1-2 seconds.
This will strengthen the “relax” command issued by the spinal cord.
Now, slowly straighten the knee, start the quadriceps femoris, and slowly go into the pose.
Activating the quadriceps not only straightens the knee, but also better uses the “relaxation” effect to stretch the back of the thigh.
Repeat on the other leg.
Relax for a while, then do a stand forward bend and feel the change.
Remember to be careful when using techniques that promote muscle stretching.
The interval between using this technique on the same muscle twice should be at least 48 hours to allow it time to repair and consolidate.
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