Forced versus functional range of motion...

Over the first 23 years of my martial training I was taught to push my body to it's limits in every possible way. If I could only do a flying side kick into a heavy bag over 1 chair, then I needed to practice until I could do 4 chairs. If my stretching partner could only get my heel up to shoulder height then his goal was to stick it in my ear. Everywhere I turned I was being given (what I now know) is bad advice on developing effective flexibility and strength. Ballistic (bouncing) stretches, forced stretching, Cold stretching...all paths to injury. Worse yet, in 23 years of stretching this way I never got any more flexible. It would work for short periods but then my body would heal and tighten back up. In the 7 years I have been training with Master Chen, I have become more flexible than ever before. While I am still working through scar tissue, from the previous 23 years of training and injuries, I am slowly and gentle releasing deep scars into healthy tissue; truly enjoying the positive results of this fresh (ancient) approach to flexibility.

While it is much easier to demonstrate and have you experience this in a classroom setting, I will do my best to share how we create flexibility using Tai Chi principals.

Maximum or forced versus functional range of motion...

Tai Chi and Qigong work on the premise of efficiency. Using the fewest muscles possible to achieve a particular movement or range of motion. It is in this relaxed approach to development that we find the gentle beauty of Tai Chi and Qigong training.

Try this stretch:

Stand in tall posture, hands by your sides with palms facing forward. Fingers should feel full but not tight; elbows are extended but not locked; shoulders are relaxed and the spine is straight and tall. Focus on keeping the shoulders relaxed as you VERY SLOWLY begin to raise your arms to the sides (away from your body). It is not important how far up you go, this gentle stretch is about how well you can keep your shoulders relaxed. Keep moving up until you feel you can no longer maintain a relaxed shoulder. Hold the position, breathe deeply and try to release the shoulders. If you can release the shoulders then move up a bit more slowly and repeat until you can no longer maintain a clear relaxed sensation in the shoulders. When you can no longer release the shoulders you have gone just a bit too high. Slowly release and find the point at which you are at your highest level WITH relaxed shoulders. When you find that point you should feel a gentle stretch begin somewhere in the arms between the shoulders and finger tips. Where, is completely dependant on your body's natural flexibility and range of motion. Every body is a little different in this respect. You have now found your functional range of motion, that is, the level of movement (in this position) you can achieve WITH relaxed shoulders. Of course you can continue to move up and probably overhead as well but this becomes a forced range of motion and only serves to make the joints feel threatened and tighten up. This extended range (forced stretch) may feel like a "good stretch" but it is merely a defense mechanism the body uses to protect the joints. Also, if you move from the gentle stretch to the forced stretched (even just a little) you will notice that the gentle stretch goes away completely. The muscles have taken over and the joints have locked themselves down.

Bottom line Western versus Eastern...

You do not have to abuse your body to achieve maximum results but it does take longer to do it slowly and gently, which is where most of us in the western world "fall short". We have been trained to "get results NOW" either through POWER WORKOUTS; MAGIC PILLS or some new fangled contraption that puts your body in "just the right position" to obtain "maximum calorie burn" and "great abs" or buns or something... Stop falling for the "easy fix" no matter which way you choose to train, it will take patience, consistent practice and time. Yes, time.

Smile, breathe and enjoy a loving gentle approach to deeper strength and greater flexibility. See you in Tai Chi class!!!