Good Neural Flexibility.
Consider for a moment exactly how you yawn and stretch in your day. It’s an instinctual movement – and an example of neural stretching.
Flexibility is well documented as an important component to stay subtle, fit and pain free. But what exactly is neural flexibility? Flexibility refers to the range of motion in the joints, the potential length of muscles and soft tissue, and the flexibility of the nerves or “neural flexibility”. Neural flexibility is more accurately described as ‘neural dynamics’. If neural flexibility is limited, physiotherapists and scientists refer to it as ‘adverse neural dynamics’. The nerves that supply each limb start at the spine and end at the fingers and toes. These nerves require freedom to slide as you move your limbs. Any restriction to this movement of the nerves due to old scars, muscle tension or friction can tend to restrict your neural flexibility. Neural flexibility is a common underlying cause of pain problems such as carpal tunnel syndrome or sciatica.
Neural flexibility is a common underlying cause of pain problems such as carpal tunnel syndrome or sciatica.
Improving your neural flexibility
General exercise such as yoga, pilates and tai chi have exercises and movements aimed at improving neural flexibility. Often when a dysfunction occurs a specific neural stretch can be identified as a contributor and specific neural stretches will be necessary to restore neural dynamics. Here are a couple of general neural stretches which we all should do to break up our day at home and work. When done patiently and consistently they can help you feel freer in your movement, and help reduce aches and pains.
Remember nerves can be sensitive structures to stretch and should be done with a level of caution. The end range for a neural stretch is when a tingling feeling commences that indicates the nerves are stretching as far as they are comfortable. A neural stretch should remain a pleasant stretching sensation rather than a painful one.
This exercise can help loosen the nerves in your arms, and therefore may help prevent soreness in the neck, shoulders, elbows and wrists. With the palm up and elbow bent, slowly straighten the elbow, if the tingling nerve stretch is felt this is your current range and you should work to this range. The goal over time is to finish with the elbow straight and fingers pointing down towards the ground. When you have found your comfortable range hold this for three seconds and then return to the starting position. Repeat 5 times. You may feel the stretch along the length of the arm, particularly in the forearms, palms and fingers.
This exercise will help stretch the Sciatic nerve. Sit in a stable chair, and with your knees bent, slump your trunk forward and lower your head toward your knees as far as is comfortable. Lift one leg flexing the toes toward you then straighten your knee again only as far as is comfortable. Once you feel a comfortable stretch, hold in this position for 3 seconds and repeat 5 times. This stretch can be felt anywhere from the calves, right up to the back of the head. It is commonly felt through the hamstrings and lower back.
Troy Eady