Relax to Move Better

Listening to a teleseminar with Dr. Evan Osar on my commute today, I was reminded of an important concept when it comes to optimizing function.  It has to do with learning to relax your musculoskeletal system, rather than creating tension.

I am sure that most of you have heard ad nauseum about the importance of engaging your core when performing functional activities.  While a well-trained core means having the ability to reflexively stabilize your spine under demand and in the presence of change, one should not aim to walk around perpetually "braced". By doing so, you may be impeding your function rather than enhancing it.  As much as it's important to be able to engage your stabilizing muscles at the appropriate times, it's also important to be able to relax your phasic (mover) muscles when not being called on to perform.  Muscles in a continual heightened state might inhibit your movement and may contribute to myofascial discomfort.

Try this simple drill.  When you're lying in bed tonight, close your eyes.  Then, starting with the crown of your head, focus on each area of your body, one segment at a time, working your way down to your toes.  Try to allow that section to completely relax and "melt" into the surface of your bed.  Spend about 30-60 seconds on each body area until you are completely relaxed in that segment.  What you will discover is that you are likely unintentionally holding tension in certain areas.  This is a simple yet effective drill to bring some awareness and control to your body. 

Remember, it's not always about firing things up to achieve optimal function and performance.  Sometimes it's about doing the exact opposite. 

No Absolutes in Exercise (Except This One)

"Is yoga good for me?"

I hear this question asked all the time by patients.  And my answer is always, "It depends."

This article in today's New York Times Week in Review section got me thinking about that frequent question.

http://www.nytimes.com/2013/11/03/sunday-review/womens-flexibility-is-a-liability-in-yoga.html?ref=opinion&_r=0

I may not agree with the author's somewhat declarative title that women's flexibility is a liability when it comes to yoga.  Everyone is different, and I wouldn't want women (or men) to be scared off from such a beneficial form of exercise based on this article alone.  But I do agree with the all-important message in the final two paragraphs.  You must listen to your body.

When answering my patients' queries regarding this or any other form of exercise, I always provide them with the caveat that they should not push through pain.  That is my main concern with group yoga, where an overzealous instructor coupled with a competitive and prideful student may result in injury.  If you are experiencing real pain during exercise, STOP!  Your body is telling you something.

When pain is present, it's usually (but not always) a sign that some bodily tissue is damaged or on its way to being damaged.  Barging ahead by "toughing it out" is not wise.  For one, you will likely stress that already "angry" tissue.  And two, your body may develop aberrant movement patterns to fight through the task.  It is very important to recognize that ANY given exercise may be either PROGRESSED or REGRESSED.  So rather than battling through pain, find an alternative method that will provide you with a similar benefit without injuring yourself. 

I'm not sure who coined the phrase, "No pain, no gain!"  But if your goal is to become stronger, more flexible, better balanced, more relaxed, and to move better, yoga is a great way to do it.  Just be sure to also exercise some common sense along the way.