I couldn’t ignore the truth. My hip was sore. Real sore. It was wince-inducing sore. And while I limped in denial I began to hear stories similar to mine: a recurring shoulder pain that increased after Yin practice; a wonky knee that ached the next day; a lower back that refused another forward fold. All injuries reported by Yin Yoga students.
I refused to believe my beloved Yin was to blame. It just had to be something else. Yet, listening to these my students describe the course of events that led to their discomfort and considering my overstretched hip flexor with an objective mind the truth was obvious: we had YINJURIES – the Yin equivalent to falling asleep in the tanning bed. Sigh.
For a time the science of flexibility seemed to be changing like the wind. When I trained as a sports massage therapist long held static stretches were all the rage. Now the trend leans toward fast dynamic stretching. I’m confused. If science supports short and sharp stretches where does Yin fit in? Does it hurt more than it helps?
I asked anatomist and philosopher Gil Hedley, circular strength training coach Michael Rook and personal trainer Steven Rice their opinion.
Gil offered this:
Virtually anything can be harmful or helpful. That’s why it’s so important to pay attention to how you are feeling when you are doing something. I’m no scientist, but I’ve overstretched and endured the consequences, and I’ve also relished the feeling of stretching and moving and enjoyed the benefits. I personally believe that most anything you do over and over again represents a rut eventually, and like to change things up a bit myself. While a practice is expanding you and your horizons, enjoy it. When it becomes a tedium or mere repetition to satisfy a habit, move on.
There have been moments in my Yin practice when I’ve taken the poses almost ‘by rote’ – without thinking. Without feeling. Perhaps when we lose our mindfulness in the practice we open the door to injury?
Michael, who attended Paul Grilley Yin Teacher Training with me a few years ago, was frank in his opinion:
To be honest, I’m not surprised to hear about this. The science is relatively clear that stretching before resistance training (some of my students attend Yin and then lift weights the following day) can harm performance and lead to injury. Even more so before using kettle bells, I would say. Personally, I don’t hold stretches for more than a minute (and it depends on the stretch). There’s also a lot of deep flexion in many Yin poses that can play havoc with the lower back (if you’re posteriorly rotated). Ultimately, all practices need to be tailored to the individual.
That sounds like obvious advice, but how often do teachers really attempt to do that? In a large class that’s virtually impossible. While it’s the instructor’s responsibility to guide the class safely, does it really come down to the individual listening to their body?
Michael then referred me to Charles Poliquin’s Blog and the Gymnastics Bodies website.
Finally, local trainer Steve “Mr. Science” Rice gave me this to chew on:
My understanding is that the ligaments should not be stretched as that will lead to joint laxity, and they don’t recover from that. However it is also possible for the ligaments and capsule to get a bit glued together and need a bit of loosening.
Tendons of course are attached to muscles so I don’t know if they can be stretched separately. A stretch will affect the tissue most willing to lengthen which is likely the muscle, and the length of a muscle is determined first of all by the brain.
Traditional static stretching, like holding a yoga pose, has become depreciated in the sports world because it has been shown to decrease performance. Current thinking emphasizes dynamic warm-up and mobility work. End ROM (range of motion) positions are moved into and out of under control so the entire neuromuscular chain is engaged. For example, instead of hanging in a forward bend with gravity pulling you down, walk and on each step do a high kick. My stretches last no more than one or two seconds.
And then, just to inject a bit of controversy, Steven wrote:
Incidentally, Poliquin is a smart guy and leading fitness authority but also controversial in his interpretation of research.
So there you have it. Static stretching out. Dynamic stretching in.
Not so fast. I love Yin not only for how it feels in my body but for how it soothes my spirit. There’s no way I’m trading those five-minute dragonflies for some high kicks! But here’s what I might do:
Offer my body more support in poses that are challenging for me.
- Hold some poses for less time.
- Avoid weight training for 24 hours after a Yin practice (I can assure you that won’t be a problem).
- And then, more than anything, I’m going to listen.
Fitness trends emerge and fade, theories behind the science of flexibility change, our bodies cycle through movements that feel good and movements that don’t.
It seems that the only thing we can do is listen.