Happy April, sunny spring melt season here in Calgary. The warmer sun and longer days sure do bring joy and much needed Vitamin D.

This question came up in a class the other day. I have a knot near my shoulder blade, how can I release it? Can I roll it out, or stretch it out? Sounds familiar...a knot or several stiff and tight spots in and around the neck, upper shoulders, or somewhere in the mid to upper back area. This is very common, and it feels like you want to get it massaged all the time, am I right?

Let's start by understanding the differences between passive and active exercises, as well as the definitions of mobility versus flexibility.

Flexibility, in the most simple terms, can be defined as the ability of a muscle or muscle groups to lengthen passively through a range of motion. Mobility is the ability of a joint to move actively through a range of motion. Mobility is having strength and control within your flexibility.

Let's take a look at a simple hamstring lengthening exercise, in yoga known as Supta Padangustasana. To do this position in a passive way, we lay down on our back, wrap a yoga strap around the foot, and passively hold the stretch. This will feel great, can be quite relaxing, and definitely has some benefit to the nervous system. However, in the long term, it likely isn't going to improve your hamstring's flexibility or strength. Remember, flexibility, or holding passive stretches, will only temporarily elongate the muscle. For more long term lasting benefits to how your leg actually functions, let's make this pose more active. Instead of using a strap around your foot, take your hands behind your thigh and hold on to your hamstring. Now begin to bend and straighten the leg, with some sense of resistance, pulling with the hands, and pushing back with the thigh. Then, see if you can let go of your leg and keep your leg up at a 90 degree angle without using a strap or hands. Similar looking position, but quite different sensations.

Now, back to the question of the knot in your back. Passive stretching, such as laying over blocks, bolsters, foam rollers, spine strips, or balls will feel great to help temporarily release this type of knot. Similar to having a massage, pressure into an area to help release it. However, for more long term benefits, and to help prevent this from becoming chronic, how can we add more active range of motion and strength exercises. Add load! Some examples may include using light weights or body weight while moving your shoulder blades along your back, like trapezius pushups. Do some active arm circles with light weights. Move through downward dog to plank, or dolphin to forearm plank. Think movement with weight, to increase strength and stability, rather than just temporarily releasing the knot. If you want to practice this in a class, join me this Thursday, April 6 on Zoom, Yoga for Better Backs @ 9:30am MT. Sign up here.

The body, the mind, and the nervous system need a combination of passive and active, flexibility and mobility. Mix it up. Yin and yang. Rest, roll, then add load and strength.

Namaste, and happy exploring.

Watch for dates for pop up workshops this spring.

Sign up for classes here

Buy passes or pay for private sessions here

Purchase from my video library here - more new videos coming soon