Paresthesias (changes of feeling ) during the stretching

 

Polish version HERE

During stretching, there is often a change in feeling or unusual feeling called paraesthesia. The most common causes of paraesthesia during stretching are:

- long compression of the femoral or sciatic nerves - sitting in one position during passive stretching

- long compression of blood vessels - as above

Most often, paresthesias quickly disappear after leaving the position or changing the position, and often when leaving the position or changing the position, we feel tingling - which is not pleasant, and is related to the reception by neuroreceptors (cells responsible for collecting information, among others from the internal organism) multiple pieces of information / pulses at once. Paresthesias caused by the compression of blood vessels may be accompanied by a change in the color of the skin to white - yellow, which indicates a temporary ischemia of the skin. When paresthesia arises, you should not hold the position and you should immediately get off the position or change the position and it is best to come for a while so that the body has a chance for proper blood supply to the given part of the body.

And now more specifically about the phenomenon of paresthesia, because the tendency to frequent paresthesia may be a symptom of other disorders and how strong and frequent they are, this phenomenon should be better looked at.

There are many causes of limb paresthesia. These are among others:

- Staying in one position (sitting or standing) for a long time.

- Nerve injuries - for example, an injury to the neck area causes tingling or numbness of the skin around the upper limbs, while a lower back injury is associated with lower limb paraesthesia.

- Spinal nerve compression (for example, herniated disc).

- Peripheral nerve compression, caused by enlargement of blood vessels, cancer or infection.

- Restriction or complete cut off of the blood supply - for example, atherosclerosis can cause pain in the legs, numbness and tingling, and frostbite restricts the blood supply.

- Abnormal amounts of calcium, potassium and sodium in the body.

- Vitamin deficiency, for example vitamin B12.

- Use of certain medications.

- Damage to the nervous system from toxic substances, e.g. lead, alcohol, cigarettes.

- Radiotherapy.

When are paresthesias serious?

Tingling or numbness in the limbs and other parts of the body can happen to almost everyone, but is sometimes a symptom of more serious medical conditions. It is worth visiting a doctor when:

- Weakness or paralysis develops along with numbness or tingling.

- The person has experienced head, neck and back trauma.

- You have had a prolonged loss of control of your leg or arm movements.

- You have become unconscious or lightheaded.

- The following problems have occurred: stuttering, slurred speech, changes in vision, difficulty walking.

Summary

Basically, there's nothing to be afraid of, but you should watch yourself.

I don't know a single person who hasn't had stretch paresthesia.

With time, when the nervous and circulatory systems become more flexible and adapt to the activity called stretching, paresthesia should be less frequent. If paresthesia occurs in one particular position, you should consider whether:

- we have a good body position

- whether shifting (or body parts) to one side or the other would not avoid paresthesia

- there is no other exercise to stretch a particular muscle that would not cause paresthesia.

Nevertheless - Enjoy Your stretching!

How frequently should I stretch? - #1

(wersja po polsku - TUTAJ)

Oh men, this is the most common question and has its justification, because it is a difficult one.

A golden balance is very difficult to be found for EVERY PERSON, but it is not impossible - You need to be patient, regular, observe carefully, try out many things and see what works for You or /and Your student.

Okay, so now I will answer that complex question, but I won't tell everything right away - I'll dose it :)

EVERYONE IS DIFFERENT

The basic rule and there is no escape from it. It's not something that suits someone else will suit me, maybe my psyche works differently, maybe my sensitivity is different and I can't stretch everyday because it blocks me not physically but mentally. Feels forced - forced to stretch every day, which is not fun for me?

And then I want to recommend - stretch as you like, how you feel, I like ...

And you know what - yes, just do it, and what next - we will see.

I know with experience that imposing anything on yourself or someone is BAD when someone is not convinced and does not want to do something.

Nobody should be forced or do anything that feels wrong - no matter how someone else knows it is right.

Therefore, it is better to recommend - stretch whenever you want, and the mind and body will take care of the rest. They like stretching, they feel it is good and needed and they have further provoked stretching.

Then listen to yourself, in a sense, listen to yourself and stretch when you want and / or when you can.

NOTE 1: this does not apply to athletes and people wanting to reach large ranges. These people must separate into given positions every day (maybe 6/7 for one day to regenerate without using functional stretching), as well as regeneratively preventing injuring them from intensive stretching or from the discipline that they train. Every sport has functional stretching and regenerative stretching - and for finding both you do have to go for a good instructor who will holistically look at the image of a human being and work with a person who trains that human being in whatever discipline he/she trains at. Stretching is to complete trainings and is an inevitable element of trainings.*

NOTE 2: I think that man, like any animal, has muscles that must be stretched every day. Warm-blooded animals, other than homo sapiens, do not think - stretch or stretch, but do it several times a day - after getting up, after eating, before sleeping, before hunting, after hunting, etc.

I think that every person should do the same way - stretch  few times as a daily hygiene, and when wants to increase the range of movements more - then should stretch 2-3 a week intensively, and when wants to keep the range of movements perform a little (5-10 minutes) intensive stretching with ranges that they want to maintain - also 2-3 times a week and do everyday light stretching.**

NOTE 3: For me 5-10 minutes in the morning and in the evening stretching of the main parts of body: thighs (front and back), buttocks, extensors of the back, slightly neck - is a good idea for everyone and should be applied daily. Muscles are there to move and to be stretched. It is logical and keep Your body, brain in good condition. ***

*,**,*** - I will write more about that:)

ENJOY YOUR STRETCHING !!!

Photo by Piotr Sztencel 

Split in 6 weeks - the truth about stretching challenges and goals

(wersja polska TUTAJ)


People in general have this specific tendency to set goals with a deadline - challenges. We do it this way in order to:


• motivate ourselves,


• speed up one’s actions,


• make the activity more intense and more efficient,

• finally do get to something which was not taken care of for a long time,


• leave a sign – being important,


• prove something to the others,


• feel great with a clearly defined goal that gives our life a meaning or importance,


• feel fulfilled after a well-performed work - accomplished on time and finally to be able to be proud of it.

You need to be aware of the fact, that failing is possible and you would be exposed to:


• severe feeling of failure,


• it is possible that you will become a laughing stock,


• to suffer from the consequences of failure due to not meeting the deadlines,


• being demotivated that changes the desire to achieve other important goals, etc., 


but with wise assumptions (also taking into consideration various issues), with a reasonable deadlines and well scheduled implementation process, most of our long-term and thus short-term plans are carried out in a satisfactory manner. 


Such behavior - the implementation of objectives according to the schedule – this is something that is constantly present in our lives and whole world is based on such assumptions: sports, education or politics. Everywhere we are we deal with a some kind of a program, which is simply ours or someone else’s implementation and it has clearly defined time frame. Different programs have different time frames depending on what is to be implemented. Based on the below points the duration of the plan is determined: 


• experience,


• acquired knowledge,


• the abilities of most physically and mentally healthy people / groups of people / society / nation,


• observation of individuals and specific social and cultural groups,


• verification of the program during its implementation schedule,


• learning from mistakes,


• probability,


• assumptions that we are dealing with unchanged processes
,

and of course many others

Such tasks / goals that can be implemented by the majority of people / groups / systems that meet the initial criteria and strictly follow the program these are, for instance:


• six pack in 6 weeks,


• reducing your weight - 4 kg less in 10 days
,

• Implementation of the majority of assumptions by the government in 4 years,


• preparing a new collection by a couture house in 6 weeks,


• implementation of the super production previously performed in a different place in 8 weeks,


• building a skyscraper with 42 floors in 2 years, etc.


I would like to draw your attention to the fact that there are also such goals that cannot have a designated deadline, because their implementation depends on physical and psychological predispositions of a particular individual and these goals are based on delicate processes and work on one's own psyche. Such goals include:


• curing mental illnesses,


• reaching a certain level of awareness,


• experiencing the enlightenment,


• stretching the body in order to be able to perform the splits, etc.

You cannot determine the time frame within which these goals will be achieved because:


• their implementation depends on the individual and is not based strictly on the learning process,


• it is a process with very unclear boundaries and these borders in fact do not exist,


• there are many ways to achieve the goals,


• there are no strong facts showing how to achieve these goals,


• there are not many people who have achieved such goals
,

• these are not popular goals that are being talked about at the gym, at restaurants, etc.,


• their outcome is often not measurable - or when it comes to stretching progress is at some point so small that nearly not visible,


• they are based simply on a feeling, not on something that is easy to see (as above: stretching progress sometimes is not easy to see and also only a person sitting in split can say how easy it feel and that feeling is the only change/achievement)


Why is it so easy to determine how many contractions of your abdominal muscles and how many days should you repeat when you are 35 years old to get a six pack? It is simply because:


• it is something that is easy to repeat and easy to be explained to everyone,


• it is not too difficult to do and it is based on simple exercises,


• it is easy to prepare a work out schedule, and exercises do not require plenty of time,


• muscle contraction is not connected with a tearing pain, which can significantly hinder or even make it impossible to reach the goal.


As a result, more people will implement such a goal and the effect can be measured / seen or felt and it gives a lot of satisfaction.

Well, ok - now let's get to specific stretching purposes such as: the splits in 6 weeks, etc.


Why do we catch ourselves on wanting to achieve such unrealistic* goals?

(not the split is unrealistic, but usually the time in which we want to do it and method how we want to achieve it)


• because they sound easy,


• because we have no idea what they really require - what kind of time expenditure, energy and what kind of work on oneself besides group trainings,


• because it is great to be able to do something as amazing as the splits, and not too many people can really do it, so it is something so attractive and extraordinary,


• because the splits looks good and it makes an impression on the others
,

• because we are told that it is easy to achieve the people who want to earn money on our naivety, and yet we want to believe in it, because we really want to be able to do splits – to feel better
,

• because we are convinced that even though not many people are able to perform splits a few of them achieved this extraordinary goal, so we want to believe that we will be exceptional and we will be able to reach the unreachable and meet the deadline.


Well all is fine, but there is a question, where did it come from?

 The answer is unfortunately simple and stupid at the same time: it is because someone with amazing predispositions, who was eager to move in his/ her childhood and led a non-stressful lifestyle, reached the splits position in 6 weeks doing some accidental stretching exercises. Then such a person began to talk about it: how simple and possible it is, because she did not stretch at all, etc. She did it during the course and in group 1 out of 20 people with similar or better predispositions and with prior experience in stretching she achieved the splits in 6 weeks. This is how MYTH is created in general.

Why reaching the splits in 6 weeks is at some point possible, but in the long term it can only hurt the body and psyche of a human being?

I always say that I can make everyone perform the splits in one day, and it will happen like this:

So how about I use the breaking wheel, then I will tear the tendons, ligaments, I will tear your muscles, I will ignore screams and cries begging me to stop, then I will slightly cut the muscles at the ischial bone and at the pubic symphysis and here you go – you have achieved the splits.

I know, it sounds extremely brutal, but in my opinion it is not less brutal than pushing yourself / or someone to reach the splits position in 6 weeks. In 6 weeks you can only START your beautiful journey aiming to know yourself – how you react to the stretching, taste the benefits of stretching and wake up the desire to want more – to develop yourself. The splits reached in 6 weeks will be only a short-term effect and muscle will contract and it will affect negatively the mind as well. The body will react to such treatment as this state is a disease, then the body will have to regenerate, and for sure the body does not like to be sick and will reluctantly return to stretching if at all.


And yet it is not really about the splits, but about the beautiful process of stretching and discovering yourself thanks to its beneficial effects:



• improvement of circulation and decreases risk of heart diseases,


• increasing mobility,


• better mood,


• relaxed body and mind,


• better blood supply to the muscles
,

• better supply of the oxygen to the brain,


• less risk of any injury,


• healthy spine
,

• greater awareness of the body and mind,


• more efficient circulatory and respiratory system

Full article about the benefits can be found HERE

And these, after all, can be felt through all your life and I assure you that if you treat yourself well and apply the following rules, you will reach the splits position. Only the goal "to reach the split" will go through an amazing metamorphosis changing into "I want to have a fantastic life"



So what is this secret equation – a perfect recipe for the splits?


Treat yourself well + be persistent / regularity + lack of expectations + acquiring more knowledge on topics related to body and mind + enjoying your stretching sessions + time + well-chosen set of exercises = the splits

Ending note

Therefore, unfortunately I will not promise you that you will be able to perform a twine in 6 weeks, but I hope that I have offered you so much more – something more valuable.


An the truth is that for most of people performing split in six weeks often ends like that:

1. At the beginning

2. After 6 weeks

3. Right after and long time after performing split in 6 weeks or less

If You have any questions, topics which are interesting for You - make a comment under article or simply write at: nmw@op.pl

How to ease side split?

How many times I have heard that side split (box split) is unreachable, undoable, etc.

Many...

How many times people who said it finally did side split?

Nerly all of them...

That makes me say that nearly all of You who don't do side split now is able to do one in future.

Here You will find few interesting tips regarding side splits and there for You will find answers how to ease side splits:

1. If You want to do a side split and You don't do a side split yet - never try to do a side split before stretching Your all body for at least 3 months before perming side split (of course it all depends to body)

2. Do all the exercises that helps You to relax and stretch all body in holistic way

3. Side split is actually not very needed - it is just an impressive position that gives satisfaction

4. If Your only goal is to do a side split then it is very possible that right after doing one and taking photo for instagram You will stop stretching and You will quickly loose Your side split

5. Side split is not a goal - it is only a side effect of a good/longterm stretching

6. Usually there are three main obstacles of performing side split (besides Your head):

- tide quadriceps muscles and hip flexors

- lack of rotation in hip

- lack of mobility in spine

If You will work on them You will ease Your side split

7. If You sit all the time and then stretch once a week or even twice - how on Earth do You expect to do a side split, especially if You are not that flexible to begin with - You have to stretch daily!

8. Before any stretching routine - relax/meditate - make Your muscles soft and ready for stretching

9. While stretching for side splits You have to send command from Your brain to relax inside thigh muscles - help Your brain to find all the muscles and be able to relax and tense them whenever needed/wanted

10. Most important - enjoy You stretching! it is suppose to be fun of discovering Your body!

And here is video with exercises and deeper explanation of obstacles of side splits

And what can I say? 

Enjoy Your Stretching!!!

Secrets of Stretching - online classes

(just click on selected episode)

#1 - How to stretch others (back bends)
#2 - Van Damme split
#3 - Quadriceps stretching exercises
#4 - Short daily stretching routine
#5 - Obstacles of side split

Stretching of quadriceps muscles

(wersja po polsku - TUTAJ)

Our quadriceps femoris muscles and the muscles responsible for bending our legs forward, i.e. our hip adductors/ hip flexor, are used intensively, not to say overused, on daily basis.

Many people tighten these muscles subconsciously while:

- in stressful situations;

- while talking to their boss or somebody else important in their life;

- while watching something exciting;

- when they disagree with something somebody else is saying about them or about a third party;

- when they want to emphasize their position in the "herd",

- being excited with any situation,

- being ready to receive and response to criticism/attack

Other, physical this time, factors contributing to high quadriceps muscles tension are our daily routines and occasional activities:

- walking up the stairs;

- running;

- bike riding;

- weight lifting;

- long periods in standing position;

- putting the feet in an incorrect way while walking

and many other physical (even very small) activities which done all the time without thinking about will create micro tensions and after many years a bigger once

Also, there are certain medical conditions influencing hip flexors and quadriceps muscles tension:

- scoliosis;

- hyperlordosis;

- frequent and recurring cystitis;

- inflammation of uterine appendages, lack of fertility*;

- urinary incontinence

and many other.

*the tension i quadriceps muscles which can lead to hip flexors contraction can lead to shifting pelvis while standing, sitting and walking which can cause pressing of interiors and blood vessels which can lead to those disorders - of course this vision is very black, but it can happen as every action in body has reaction. 

Where does this lead to?

This may lead to the above mentioned and sometimes already excessive quadriceps and hip flexors tension, which, in turn, may bring excessive anteflexion of the pelvis, hyperlordosis, hyperkyphosis of the thoracic spine and many other dysfunctions which, consecutively, may cause injuries and strains influencing the quality of our lives (inflammatory conditions, pain, tears, etc.)

What can and what should be done about it?

If the situation does not yet require the intervention of a physical therapist, rehabilitator or surgeon, stretching may take the floor. Here are some of my exercises for these muscle groups:

Pain from overtraining - what to do?

(polska wersja TUTAJ)

Agnieszka O. wrote:

What to do if I overtrained and after exercises all is left is pain. Are there any home methods or other ways to get rid of it other than visiting specialists? I am writting about pain, which stops me from everyday activities and to visit specialist I ave to wait aprox. 7 days if not more.

Agnieszka, first and first of all, pain is a warning sign that something has happened or is happening in the body. However, not every pain is a sign of something bad going on. For example, the pain (or rather a change in the way we perceive a stimulus that is stronger than usual) during stretching session associated with the sensation of muscles being stretched is a good “pain” as long as it does not turn into a very shooting, dull, sharp or stabbing pain accompanied by a lot of resistance in muscles. Based on what you wrote, I would say your body is sending a clear signal that you are making a mistake somewhere. After a good stretching session of a healthy (without contraindications to stretching) body such pain should not occur. What may occur in delayed onset muscle soreness (a process that is often not fully comprehended), result of action affecting soft tissues.

Before giving you any advice on how to eliminate the pain, I will tell what I would do if such pain occurred or was occurring after stretching:

• I would temporarily put these trainings on hold, as the body clearly says they are not suitable.
• I would go to see a specialist: orthopaedic surgeon and physiotherapist to make sure it is not a question of some spinal disease.
• If these specialists did not find any irregularities, I would immediately change the instructor, search for some other stretching class. And if I was stretching on my own, I would look for a stretching specialist.
• I would watch closely how my body responds to a particular training method and I would adjust the range of exercises and the intensity of trainings very carefully.

Now, a few pieces of advice on how to get rid of the pain, but, obviously, prevention is always a better solution:

• Warm bath with the addition of 1kg of salt
• Warming or/and analgesic ointment applied on the painful spot
• Massage, with roller or ball, of the painful spot
• Lots of sleep, it boosts regeneration
• Drinking a lot of water, which helps to eliminate toxins and, thus, speeds up regeneration
• If pain comes from too big tension of certain muscle (and a lot of pains do) - you need to...stretch this muscle.

However, do not forget that these are the methods used in case of usual after-training soreness. They do not apply for the treatment of strains or of torn muscles and tendons, or of other more serious injuries. Also remember to always consult a specialist before putting into use any method recommended by someone not medically qualified.