Why it’s important that our muscles can glide their fibres long and short, instead of “clenching”
Human movement is complex.
There are many working parts that come together to help us move – our joints, muscles, nerves and fascia just to name a few.
So, if someone tells you in a movement/Pilates class that you are trying to “isolate” a certain muscle or muscle group – you should be skeptical – or at least you should be, after reading this post.
As Stephanie said in her last blog post: “Generally speaking, if all your attention is on the “one” muscle you think is being isolated the tendency is to “clench and go”. This creates many future problems. “
It’s true, if we try to use one muscle to do a job that is meant for many muscles working in concert, problems can arise:
- we can actually block the movement we are trying to achieve by holding the muscle tightly
- we can develop increased tension in the muscle that is difficult to release again
- tender trigger points or taut bands can develop in the muscle that lead to pain
- and we can ultimately confuse the brain and nerve connections to that muscle so that it’s difficult to do anything other than clench it in the future
You mean I’m not supposed to clench my muscles to really feel them working?
In short – no. But, let’s take a deeper look into how muscles really work to understand this better…
First of all, muscles don’t act alone. It’s impossible to disregard our nervous system if we are talking about movement:
Our brain sends a message to our nerves, through our spinal cord and on to many more nerves that communicate in a sequence between our brain and each muscle in our body (see picture below). The final nerve in the chain then sends a chemical signal to the muscle itself to tell it to take action. The result, is that the many overlapping muscle fibres within the muscle either contract or relax, to stabilize or move our bones and joints.
Zoom in even further to the muscles fibres themselves and there are millions of tiny protein fibres called sarcomeres that change length as our muscles contract and relax.
As a muscle contracts – these fibres overlap more, shortening the overall length of the muscle. When a muscle relaxes after a contraction, or stretches, these fibres overlap less, expanding and lengthening the larger muscle.
So, when the brain sends a “contract” signal to a muscle, many nerves are sending many messages to many muscle fibres to make the entire muscle contract. Our nervous system is in charge of the whole shebang.
Richfield, David (2014). “Medical gallery of David Richfield”. WikiJournal of Medicine 1 (2). DOI:10.15347/wjm/2014.009. ISSN 2002-4436. – Own work, CC BY-SA 3.0, https://commons.wikimedia.org/w/index.php?curid=2264027
If you would like to learn even more information about muscles and their fibres, go to: https://en.wikipedia.org/wiki/Sarcomere
SYNERGIST: The synergist in a movement is the muscle(s) that stabilises a joint around which movement is occurring, which in turn helps the agonist function effectively. Synergist muscles also help to create the movement.
AGONIST and ANTAGONIST muscles often occur in pairs: as the agonst contracts (and shortens), the opposing muscle or antagonist, relaxes (and lengthens). Example: during a bicep curl, the bicep is the agonist and shortens, and the triceps is the antagonist and lengthens.
However, in our day to day lives, our brain rarely sends a “contract glutes” message, instead the brain sends a “walk” or “sit” or “stand” message. When we produce movement in our joints with our muscles, there is never only ONE muscle working alone to produce that movement. Even when we are using muscles to stabilize a joint and producing virtually no movement – ie. the deep synergist muscles around the hip joint when standing on one leg, there is still not only one muscle working to create that stability and stillness. Our joints are 3-dimensional – there will always be muscles working 360 degrees around them, some shortening while the opposing muscles lengthen, or multiple muscles surrounding the joint contracting simultaneously to create stability. AND sometimes – most of the time – all three of these things are happening all at once.
Isolation is indeed a myth.
Now, you may be saying, “but my (insert rehab or movement professional) has given me exercises to isolate my glutes, core, rotator cuff… before”. While this may be true, there is a very specific purpose for exercises like this. When you have an injury or pain, the brain-muscle connection can weaken or become confused, and so a Physiotherapist may give you exercises to try to “wake up” that brain muscle connection again. However, this type of “isolation” exercise should only be done for a short period of time until the brain-muscle connection strengthens enough to get that muscle working properly again during larger functional movements, like the ones we do in Pilates and in life. Keep in mind, if you are moving your leg while doing “glut isolation exercises”, or moving your arm while doing “rotator cuff exercises”, then you are still using many different muscles working together to move.
So, what happens when you try to isolate certain muscles while doing Pilates?
Well, when you focus your attention on contracting one particular muscle, or you try to use only one muscle to perform a complex movement, it is easy to end up clenching that muscle instead of contracting it effectively. Clenching sends too many “contract” signals to the muscle, so that all of the overlapping fibres are held too tightly, or for too long, and the muscle doesn’t have its usual opportunity to relax so that the muscle fibres can move apart again. Over time if you are continuously trying to isolate or clench one particular muscle or muscle group, this can interfere with a muscle’s ability to relax in general, and tender trigger points or taut bands of muscle can develop, which can eventually lead to muscle pain and tension at rest.
When we allow all of the muscles around a joint to work together to produce leg, arm or spine movement, then each muscle gets a more balanced amount of “contract” signals. They work together to share the load, contracting together, or some contracting while others relax as our bones change position. When we allow muscles to work together – synergists, agonist and antagonists – each one doing their part of the work, then each muscle is able to glide short on contraction, and glide long on relaxation, instead of getting stuck in the shortened position during a “clench”.
So, unless you are in the very early stages of working with a Physiotherapist to rehab after an injury, don’t worry about trying to “isolate” your glutes, core, or any other muscle you might want to work on. When you perform skillful Pilates movements and listen to your instructor’s cues, the work will happen, you will still get the burn, and that post-Pilates soreness will be the “hurts so good” type, and not a confused, painful muscle still trying to relax after being clenched.
Strategies to avoid clenching:
- LISTEN carefully to your instructors’ cues – at Art of Fitness, the instructors use their words to skillfully guide your movements and shapes, rather than specific muscle contractions, to get your muscles working properly
- Then, focus on the MOVEMENT you are meant to perform, not just the muscles that are working to get you there – if you do the movement successfully, the work will happen, you will feel the burn, and the load will be shared between all the interested parties/muscles
- And remember to BREATHE – breath holding often goes hand in hand with bearing down or clenching muscles instead of gliding them long and short with your breath cycles
If you find that you are still clenching after this, then speak with your Pilates/movement instructor to help you change how you are doing a certain movement; and if you have excess tension or pain developing in any of your muscles, find a trusted Physiotherapist for further consultation and treatment which would include manual muscle release, focused muscle relaxation techniques and reprogramming of the brain-muscle connection.
Written by Sarah Eby
Physiotherapist and Owner of Root Physiotherapy in Uptown Waterloo