Muscle Spindle Stretch Receptor Held within the belly of each muscle is a stretch receptor that protects the muscle from being overstretched.
During stretching as the muscle length changes the Stretch Receptor sends a signal to the spinal cord for the muscle to contract.
The subsequent contraction of the muscle ensures that the muscle is protected from not being over stretched.
You have 2 ways to overcome the Stretch Receptor and perform a deeper stretch: 1.
Maintaining the stretch for 45 - 60 seconds will cause the muscle spindle to reduce its firing and the muscle will slowly relax 2.
Reducing the intensity of the stretch will also calm the muscle spindle firing and allow for a deeper stretch Reciprocal Inhibition Muscles work in unison with its opposing number on the other side of the joint.
In order to produce movement one muscle must contract while the other relaxes.
For example the biceps contracts while the triceps relaxes.
This primitive spinal cord reflex is a nerve response that ensures unobstructed movement.
You can take advantage of this nerve response by contracting the opposing muscle you intend to stretch encouraging the opposite muscle to further relax.
For example contracting the quads during a hamstring stretch will allow you to deepen the hamstring stretch.
Golgi Tendon Organ The Golgi Tendon Organ is another sensory stretch receptor that protects the muscle from being damaged.
Located where the muscle and tendon joint this sensory receptor detects excess lengthening of the tissue and sends a signal to the spinal cord to relax the muscle.
Note this is the complete opposite of the Muscle Spindle Stretch Receptor that signals a contraction.
Practitioners have been taking advantage of the Golgi Tendon Organ response for years.
The timings below may vary but the process is generally the same: 1.
Contract the muscle you are looking to stretch (20 % - 30 % max e ffort) 2.
Hold this contraction for 8 - 12 seconds 3.
Take a deep breath out and stretch again Stretching can be vastly improved by using one, two or even three of these techniques together.
This is just the beginning when it comes to the lengthening of soft tissue, promoting the use of the Parasympathetic Nervous System, ordering the stretches, using the breath, improving stability issues and motor control, all these factors will have a large part to play in the success of a stretching program.
During stretching as the muscle length changes the Stretch Receptor sends a signal to the spinal cord for the muscle to contract.
The subsequent contraction of the muscle ensures that the muscle is protected from not being over stretched.
You have 2 ways to overcome the Stretch Receptor and perform a deeper stretch: 1.
Maintaining the stretch for 45 - 60 seconds will cause the muscle spindle to reduce its firing and the muscle will slowly relax 2.
Reducing the intensity of the stretch will also calm the muscle spindle firing and allow for a deeper stretch Reciprocal Inhibition Muscles work in unison with its opposing number on the other side of the joint.
In order to produce movement one muscle must contract while the other relaxes.
For example the biceps contracts while the triceps relaxes.
This primitive spinal cord reflex is a nerve response that ensures unobstructed movement.
You can take advantage of this nerve response by contracting the opposing muscle you intend to stretch encouraging the opposite muscle to further relax.
For example contracting the quads during a hamstring stretch will allow you to deepen the hamstring stretch.
Golgi Tendon Organ The Golgi Tendon Organ is another sensory stretch receptor that protects the muscle from being damaged.
Located where the muscle and tendon joint this sensory receptor detects excess lengthening of the tissue and sends a signal to the spinal cord to relax the muscle.
Note this is the complete opposite of the Muscle Spindle Stretch Receptor that signals a contraction.
Practitioners have been taking advantage of the Golgi Tendon Organ response for years.
The timings below may vary but the process is generally the same: 1.
Contract the muscle you are looking to stretch (20 % - 30 % max e ffort) 2.
Hold this contraction for 8 - 12 seconds 3.
Take a deep breath out and stretch again Stretching can be vastly improved by using one, two or even three of these techniques together.
This is just the beginning when it comes to the lengthening of soft tissue, promoting the use of the Parasympathetic Nervous System, ordering the stretches, using the breath, improving stability issues and motor control, all these factors will have a large part to play in the success of a stretching program.