How Stretching REALLY Works

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How Stretching REALLY Works

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In this video, Jonathan from the Institute of Human Anatomy discusses the surprising influences that the nervous system has on flexibility and the adaptations that can occur with consistent stretching. He also goes over various reflexes as well as stretching protocols that tend to improve flexibility the most.

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Video Timeline

00:00 - 00:59 Intro
01:00 - 01:12 Measuring Our Own Flexibility
01:13 - 03:15 Muscle Flexibility Translating to Improve Joint ROM.
03:16 - 04:33 Yoga in the Lab and YogaBody!
04:34 - 05:18 Specialized Stretch Receptors - Muscle Spindles
05:19 - 06:04 The Importance of Detecting Muscle Length
06:05 - 07:42 Cerebellum & Sensory Cortex Processing Muscle Length Information
07:43 - 09:28 Proprioception: Knowing Where Your Body Parts Are
09:29 - 10:21 Brain Adjusting Muscle Spindles & Tone From Proprioceptive Input
10:22 - 11:52 Underwear Example: Modulating & Prioritizing Sensations
11:53 - 13:47 Stretch Reflex - Brain Protecting Muscles Being Overstretched
13:48 - 15:49 How the Brain Allows For Improved Flexibility
15:50 - 16:18 The Need For Even More Information
16:19 - 17:20 Best Type of Stretching For Improved Flexibility
17:21 - 18:38 Teaser: The Link Between Flexibility & Strength - Thank You!!!

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#flexibility #stretching #anatomy

[vividdaydream]

My ballet teacher taught a very aggressive, but extremely effective stretching routine. A big part of that was learning how to stretch _safely:_ you can tear your muscles and seriously hurt yourself if you aren't careful. For any beginners reading this, don't try to rush through your stretches! Also, stretches shouldn't hurt - hovering at the edge of pain is one thing, but if you stretch so far that it _actually_ feels painful, then you've gone _way_ too far!

[akc]

I’m 58 and never stopped stretching. After a career teaching middle school, I started volunteering as a gymnastics coach at my local YMCA. To see these girl’s faces when I do the splits is priceless. I’m their grandmother’s age 😂.

[Jorge-kzzg]

You guys are great, I'm a firefigher in Guatemala and we mostly respond to EMS calls, your videos help me a lot increase my knowledge of the human body and also help me improve my English. Please never stop posting videos. Keep it up. 🤗

[dianebell]

I started stretching at 55 slowly breathing, calming the nervous system, talking to my body reassuring it everything is ok .I’m now 60 and I can do the splits and my flexibility is incredible . I’m starting to do the box splits . My forward bend I’m flat .This is very interesting that the brain talks to the body, which is what I have been doing, may be that’s why I’m so flexible .

[terryz]

Starting at 7:46 you talked about proprioception. I had Guillain-Barré Syndrome a few years ago which paralyzed me from my feet to my hips. I use this order because it was a gradual process that occurred this way over time. While I did re-learn how to walk eventually, I was left with very little proprioception in my legs.

So let me submit a real-life example of the importance of proprioception.

Whenever you sit at a computer for a length of time, your feet "wander". They may be under the keyboard for a while, they may then be under the chair, one may be wrapped around one of the chair legs, etc. Standing up is no problem for you. You reposition your legs under the keyboard and proceed to get out of the chair. Not so for me. Without proprioception, I have to look to see where my legs are before getting up. There have been times where I've tried to get up and almost fallen because, unknown to me, my foot was wrapped around one of the chair legs.

[ilgazkaya]

Now are you telling me that flexibility does not increase because your muscles get looser, but it does because your brain chills out about it. Wow! My mind is blown and im loving it. Thank you!

[eronhaxhiu]

Yesterday I had anatomy exam and u guys saved my life cuz I remembered so many things that u showed us and I hope I did good.

[roxanna]

Some people are such gifted communicators. This guy is one of them - he's so compelling. I find myself unable to tear away even though I should really be doing other things.

[Michaeleism]

After stretching.. I feel AMAZING. The older I get, the more I feel stretching working on my mind in different ways. The experience of stretching changes, as I get older.

[katecogs]

This is similar to what I’ve read about Relax into the Stretch - don’t push it, go as far is comfortable with no tightness, rest into it for about 30 seconds, and slowly your brain adjusts its range over time.

Excellent, thank you for this.

[chelseawilhelm]

I’ve noticed even consciously being aware of what muscles feel tight when I stretch a certain way and then consciously relaxing that muscle by breathing and using my mind to relax it will allow me to stretch further. I feel like a lot of it has to do with the fact that when you’re stressed or when your nervous system is on hyperdrive we tense our muscles which makes it harder to stretch them

[Jenesis]

I like doing yin yoga, holding a pose for 3 to 5 minutes at a time. The sensation or brain signal can be unbearable, causing me to get out of a pose early or have to move around. I mostly use breathing to tame the signals. Yogabody teaching is terrific and science based. I really enjoy its youtube content.

[mjchecksfield]

Yup stretching is the best thing. It can transform your life and body and release energy you never knew you had. Yoga is so great because it gives you infinite variety in the stretches you can do, so its not possible to ever get bored and a massive challenge to try to master all poses.

[michaelmcculloughphotograp]

Great job. I’ve been a chiropractor for 38 years and appreciate the re-education. I include stretching as an integral part of my daily exercise.

[Bleiser]

I did stretching on a regular basis when I was a teen and in to taekwondo. We were taught that static stretching was to be done just like you said. Before or after training but not immediately before it. Just before training or during it, you should only do quick stretches at most. Long static stretching before doing stuff makes you lose strength and may make you more prone to injury.
So long static ones at home at free time and only short and fast ones if you are about to do sports or during it. That's what I was taught. I hope it's still right way to do it!

[Guys_Love_Each_Other]

Stretching works by engaging the musculoskeletal system and triggering physiological responses in the body. When a muscle is stretched, the musculoskeletal system, consisting of muscles, bones, tendons, and ligaments, comes into play. Muscles provide the body with the ability to move by contracting and generating tension, while bones offer posture and structural support. Connective tissues such as tendons and ligaments join the bones together at the joints and aid in movement.

Stretching also affects the body's circulation and nervous system. When a muscle is stretched, blood flow to that area increases, allowing for more oxygen to reach the muscle and aiding in the removal of metabolic waste products. Additionally, stretching activates the parasympathetic nervous system, promoting feelings of calmness and relaxation. It can also lead to the release of endorphins, natural chemicals that act as neurotransmitters and have pain-relieving and euphoric effects.

These physiological responses to stretching help improve flexibility, reduce the risk of injury, induce a sense of calmness, and potentially improve circulation. This information demonstrates how stretching works at a physiological level, providing insight into its benefits and effects on the body.

[sabinewimmer]

Wow, I am feeling like a medical student. This is the first time I am seeing real body parts being used for visualization like this. Such a great production. Thank you.

[cathyxu]

There is old Chinese saying, “stretch often add 10 years to your life”, now it approved by science. That is why yoga is so good for you.

[gyakuto]

My PhD was all about the sensitivity control of the muscle spindles: ‘The Monoaminergic Control of Gamma Motoneurones’. It’ a riveting read but probably superseded by now. It was nice to hear you talking about spindles, dynamic and static phases of stretch, etc, and the content of my lectures and labs came flooding back! Thank you 🙏🏽

[tban]

I really appreciate this video. I hate stretching because I find it unbearable, the sensations are wildly unpleasant. Knowing it's literally my brain going "nuh-uh" and not that my muscles will actually snap should make it easier for me to work through it. Thank you!