Ligament Stretch: Yoga Techniques

Does anyone look into yoga as a resource for ligament stretching? I’ve been researching ligament stretching as it applies to joint rehabilitation (ankle, shoulder and such), and especially in yoga exercises. I found some interesting articles, one of which is here:

https://www.exp andinglight.org … h-ligaments.php

It states a couple of things, regarding full-tension pulls (not ADS or gentle pulls for long durations):

1) More than five minutes is overkill.
2) Less than 30 seconds is not enough to target the ligament.
3) You achieve ligament stretch just prior to the point of pain, after the muscles fatigue and relax and allow the ligament to realize the full force of the pull.

So basically, you want to tug for at least 30 seconds to fatigue the surrounding tissue and muscles, then another 30 seconds to target ligaments. Hold it no more than 5 minutes per pose. You want to relax and move slow, just prior to but without pain — which is something I see mentioned on Thunders often.

I’m up to 60-120s per stretch, and this seems to be a sweet spot for me. I feel a gentle snapback when I release (slowly), which indicates I fatigued the muscles/tissue and achieved +100% elongation of the ligament. I have learned to relax while stretching.

Seems also logical that it might be beneficial to perform stretches after jelq/kegels. This would reduce tunica resistance and minimize the time it takes for the muscles to relax during a stretch. This is similar to stretching after you work out, rather than before you work out, and also jives with the observation that heat seems to help. I’ve tried this a few times, and the stretches feel really good after I’m fatigued, and I don’t seem to need as long a session to feel like I did some good.

Thoughts?

I’m also looking for alternative theories on the tunica stretching. Seems that’s a much simpler matter, though a slower-grower, since you just need to induce elevated pressure and bloodflow throughout, e.g. jelq, squeeze, clamp and jelq. I’m not a pumper/hanger, just a mitts-and-grip sort of guy, so looking for manual input in particular (though hijack the thread with hanging/pumping if you want to).

I’m particularly interested in alternative theories (beyond Thunders and other PE sites) that involve soft tissue and smooth muscle growth.

- Saul

Very nice. It’s seems reasonably and logical to me. I think that there is better way to perform then jelqs before stretches.
I think routine

Worm up
Stretches (not to much, kind a conditioning a penis)
Worm up again
Stretches (full excersize in volume which suits to your level)

I think that routine like this allready exists, maybe posted even by Thunder.
But stretches 60-120 secs are smart aproach. I already for month intuitively do stretches like this. Down stretches for 5-7 minutes, in 2-4 takes (1,5-3 mins each) and side stretches for 1 min or more.
Yoga stuffs are not stupid.

Hey Saul,

Since my hands cramp up frequently I’ve tried to following two approaches:

1) stretch in several sections; first 15 seconds, 5 second rest (shake out hands), 20 seconds, 5 second rest, 30 seconds, rest, 40 seconds, rest, 45 seconds. I was gaining when I did this, though I don’t know how much of this was ligament gains of course.

2) my current approach: 45 second stretch, 15 second rest, 75 second stretch. According to your source (if you quoted it accurately) this should be more successful for ligament gains.

We shall see! I definitely think I’m still gaining, I haven’t had any ligaments pop though. What do you think about JAI stretches then? They gave me really good PIs, but it relies on stretching for only a few seconds while kegeling in between. If I recall correctly the kegels were meant to fatigue the BC muscle such that the stretches, though short, are more effective because the muscles are relaxed between the kegels.

I think they’re basically the same thing. Pulling to fatigue. That’s theory, though, since I’m only 3 months in, but we used to bounce when I was martial arts, and bouncing is a common thing for dancers, gymnasts and so on to do in order to promote flexibility. That quick super-stretch, followed by hard stretch, then repeat, can keep you maxed out. I use Jai’s, or my version of them periodically. Feels like it just hits the lig.

- Saul

Do you guys wear a glove/use powder or anything else to aid your grip?

I use Aloe Vera Kleenex. Very comfy.

- Saul