Stressing our tissues during stretching and allowing them to slowly return to normal can create numerous chemical, electrical, and biological signals that aid in the body's healing and strengthening processes. In addition, the water in our tissues may change, flushing out toxins and free radicals that can affect cellular functioning. However, once the pose is over, we must consider the philosophy of counterpose to regain normality.
OVERVIEW
Viscoelasticity is an important property of soft tissues, such as skin, muscles, and tendons. Unlike solids or liquids, soft tissues exhibit both viscous and elastic behavior when subjected to external forces. This property of soft tissues is essential in their function and has significant implications in biomechanics.
Viscoelasticity of soft tissue refers to the ability of the tissue to resist deformation and return to its original shape after the removal of the applied force. The term "viscoelastic" is derived from two words - "viscous" and "elastic." A viscous material resists deformation but does not return to its original shape once the stress is removed. In contrast, an elastic material returns to its original shape after deformation but does not resist deformation. A viscoelastic material, such as soft tissue, exhibits both properties.
Creep is a phenomenon that occurs in viscoelastic materials when a constant stress is applied over an extended period. Over time, the material deforms slowly under the stress, which leads to a permanent change in its shape. In soft tissue, this can occur when the tissue is under a constant load or is exposed to repetitive loading. For example, when you sit for long hours, your buttocks are subjected to constant pressure, which can cause creep in the soft tissue. This phenomenon is why we feel sore and stiff after sitting in one position for an extended period.
The effects of creep are significant in soft tissue injury and disease. In conditions like arthritis, the joint tissues are subjected to constant stress, leading to creep, which results in a permanent deformation of the tissues. Similarly, in spinal disorders like scoliosis, the vertebrae's constant stress can lead to creep, which results in a permanent curvature of the spine.
Therefore reflectively viscoelasticity and creep are critical concepts in the study of soft tissue mechanics. Understanding these properties can help us understand the mechanisms behind soft tissue injuries and develop effective treatment strategies.
The Role of Time and Creep in Achieving Maximum Stretching in Yoga Classes
During an average stretching class, the room temperature is not elevated, and the body is not preheated through exercise or movement. The postures are entered into slowly, but once achieved, they are held for extended periods, allowing creep to reach its maximum. A study has found that the development of viscous phenomena is almost complete within a time range of 240 seconds. The stress relaxation curves indicate that 90% of stress relaxation occurs in the first minute after the application of strain. This suggests that time is as effective as heat in achieving maximum creep.
When holding a posture in stillness, you may have experienced a release, letting go, or inner relaxation after about a minute, allowing you to go deeper into the pose and find your next edge. This could be due to various factors, such as the nervous system reducing muscle tension or collagen creeping. After about four minutes, you may have reached your final edge, and no further depth is possible, as you have reached the maximum creep your tissues can safely provide.
In summary, holding postures for extended periods in stillness during a stretching class allows for maximum creep to occur, with 90% of stress relaxation taking place in the first minute. This knowledge may help individuals understand the physiological processes behind their experiences during stretching and may assist them in achieving deeper, safer stretches.
The Effects of Creep on Tissue Recovery and the Importance of Posture Awareness
The process of creep can arise from repetitive movements, warm-ups, practicing in a hot environment, or holding static stress for prolonged periods. Following any of these situations, it takes time for the affected tissues to regain their original stiffness and length. The rate of creep is accelerated by static stress compared to cyclical and repetitive stress.
Consequently, holding static postures is more effective in inducing creep than engaging in more active practices. While this can be incredibly beneficial and therapeutic, individuals must be mindful of the effects of creep and take appropriate measures after prolonged static postures. Such practices may leave one feeling weakened and vulnerable, as they have extended and weakened the fascia and joints.
Precautions to Take When Exercising Following Tissue Creep
It's not advisable to stress a previously creeped area by subjecting it to significant weight immediately. The tissues become weaker, and their capacity to tolerate dynamic stress is reduced. When significant creep has occurred, even the body's own weight can result in harm. Therefore, it's best to avoid weight-bearing exercises, handstands, or any demanding muscular activities following a prolonged static practice. Instead, allow the tissues adequate time to regain their stiffness. One effective way to expedite the recovery process is by moving the body in the opposite direction, which is the fundamental principle behind most counterposes by example observed in well programmed Yogic environments.
For instance, after a long period of spinal flexion, engage in mild spinal extensions. If you've been seated for an extended period, take a few minutes to walk around, as merely standing can aid in faster tissue recovery.
Strategies for Balancing Stretching and Strengthening Exercises After Tissue Creep
These suggestions can serve as effective counterposes following an extensive stretching routine since the tissues require time to retract. One can also achieve this through mild strengthening exercises, as building strength tends to make us feel tighter. For instance, runners and hikers typically experience stiffness after a long run or walk. Therefore, after experiencing tissue creep, performing some light strength-building exercises can be beneficial.
For example, if you targeted the spine, engaging in core work can help strengthen the spine reflectively. Alternatively, if you focused on the hips and legs, incorporating some standing stability exercises can be helpful. It's not advisable to transition directly from a static practice to sports since your body will be too loose and fragile. Allowing sufficient time for your tissues to recover and regain their springiness is crucial.
Strengthening your blindspot muscles @mendspace.co.uk