Understanding Tension vs. Compression in Flexibility Training | Anatomy Lab

Understanding Tension vs. Compression in Flexibility Training | Anatomy Lab
Welcome back to the Anatomy Lab! Have you ever wondered why no matter how much you stretch, you hit a limit in your range of motion? Is it muscle tension, or is it your bone structure? In this follow-up to my last video on unlocking hip flexibility, we’re diving into the key concepts of tension and compression-and how they impact your flexibility.
In this video, I’ll break down what muscle tension and bone compression feel like and help you understand when you’re being limited by your muscles or your bones. By the end, you’ll be able to tell the difference and adjust your stretching or training routines accordingly.
We’ll also explore several exercises, like backbends, wall stretches, and hip flexion, to experiment with your body’s natural limits. Whether you're dealing with muscle tightness or bone restrictions, this video will help you move more safely and effectively in your practice.
Topics Covered:
What is muscle tension vs. bone compression?
How to feel and recognize compression in your stretches
Real-life examples: backbends, wall stretches, and hip flexion
Tips for improving flexibility safely
Credit to Paul Grilley for pioneering these concepts in yin yoga
If you're still unsure, I highly recommend watching my first video on hip flexibility for more context.
Check out Paul Grilley’s website for real-life images of human bones that further illustrate these principles.
If you found this video helpful, please consider subscribing, sharing, and leaving a comment with any questions. See you next time at the Anatomy Lab!
#TensionVsCompression #HipFlexibility #AnatomyLab #FlexibilityTraining #YogaScience #PaulGrilley #BoneCompression #MuscleTension

[@Afrotechmods]

This is, by far, the best anatomy channel on KZbin. The others do not even come close.

[@AnatomyLab]

I really really do appreciate your comment! thank you so much 🙏

[@AlexanderCortes210486]

1000% agree

[@sachaAlex]

Why didn´t I discover you earlier? I got so tired of all those other channels going: "You just need to strecht more!" that I decided to become a physiotherapist insted of my current major. Your work will help me tremendously! Thank you from the bottom of my heart!

[@AnatomyLab]

I m glad the video helped you to understand yourself more! good luck with your studies!

[@CarolineSpeirs]

I love watching your videos as a complement to my Human Movement Science schoolwork with the Brookbush Institute. You literally bring to life all the ideas I’m learning. Thank you 🙏

[@AnatomyLab]

thank you so much caroline! I m glad you find the video useful!

[@1unsung971]

Brookbrush is good

[@GratefulThird]

Fabulous information- graphics are priceless.

[@AnatomyLab]

thank you so much!

[@DWpeep]

Can't begin to tell you how much I've learnt from this channel. Thanks so much doc.

[@AnatomyLab]

thank you so much. I really appreciate it. Have a good day.

[@susanacabo6]

Another clear, useful and very well explained video about our bones...We must learn to "hear" and feel our body...thanks a lot💯👋👋👋👋

[@AnatomyLab]

thank you very much! have a good one!

[@andreafreely9308]

For the knee to chest movement u can move the knee laterally to get around bone compression

[@AnatomyLab]

exactly that’s why I said play with the position of the femur, thank you again

[@A-d6p]

Great presentation, concise clear info. How would you explain anatomy-defying moves that shaolin practitioners are able to execute? Is this possible due to early age conditioning?

[@A-d6p]

Like these backward & 180° front splits: kzbin.info/www/bejne/lYm6kH6PpNBkqdEsi=YojsLAWXrxCK3qxB

[@AnatomyLab]

great question, I think they have a very large pool of people that they can choose from, just like the nba, nfl or European soccer only the best make it to the top. but I can be wrong I ve never been to an actual shaolin temple. also it would be interesting to have X-ray s of their hips from an early age on to see what’s actually going on,.. thank you for this interesting question!

[@1unsung971]

Yes

[@cherisy4324]

Every yoga teacher should watch this KZbin

[@AnatomyLab]

yes it would be beneficial for every trainer to be familiar with this basic concepts,..

[@saysmol6282]

so happy i subscribed to this channel. love learning new things and also not beating myself up when im unable to get into certain yoga poses or do certain mobility exercises as deep as the person i’m watching.

[@AnatomyLab]

“There’s a saying: ‘Comparison is the thief of joy.’ This couldn’t be truer when it comes to yoga. Don’t compare yourself to others during your practice, because there will always be someone who can do a particular asana better than you. And when we move on, you might find another person excelling in a different pose. But that’s just not fair to yourself. We all have things we do well and others that we struggle with-that’s simply part of the journey. Focus on your own progress and remember that yoga is about personal growth, not competition.”

[@madhuribg2003]

Nicely explained difference , thanks 🙏

[@brandanscheller]

always succinct, well written videos and clear diagrams. Thanks for the knowledge 👊

[@AnatomyLab]

thank you so much!👊

[@arturelias6418]

Herzlichen Dank, so akribisch und liebevoll dargestellt

[@AnatomyLab]

vielen vielen Dank! das freut mich wirklich sehr! Danke 🙏

[@paularomano5549]

If anyone asked me which of your videos is the most interesting, I wouldn´t know which of them I´d choose but I think I´d recommend this one to be the first one to be watched. Your explanation is awesome!

[@AnatomyLab]

thank you so much, I m really happy you ve enjoyed it!

[@canarddefer3574]

Wonderful video! Clear explanations and CG images make this a fascinating channel for anyone wanting to improve their anatomical knowledge. Thank you for the time and effort you've spent creating these lectures.

[@AnatomyLab]

thank you so much for comment! I really appreciate it!

[@hazel1295]

So informative. Thank you ❤

[@AnatomyLab]

you are welcome 🙏

Thank you! ☀️❤️🙏

[@Smm31012]

Love watching ur videos

[@AnatomyLab]

thank you so much!

[@silvepereira9221]

Very nice video Thank you sir

[@mattxiao1020]

Good stuff, commenting so that the algo will push this to more people that need this vid.

[@AnatomyLab]

thank you so much I appreciate the use of this tactic 🤣👍

[@mattxiao1020]

@@AnatomyLab Actually would love to watch some shoulder flexibility related content esp related to overhead mobility -- most people around me are heavily restricted to perform the movement like overhead squat/snatch/squat jerk etc. Would be fantastic that if you can make similar format content regarding that. Cheers!

[@deepforestenergy60]

Thank you for the video! In my younger years I did karate, taekwondo, but I could never do the splits. Now I'm 60 years old and I can do the longitudinal splits and many different yoga asanas. I do this through relaxation and self-hypnosis. Soon there will be a video on my channel on how to use the magic number "7" as self-hypnosis.

[@AnatomyLab]

that’s very interesting approach. I ll sure check out your 🍀 number seven. good luck and thank you for your

[@OldSchoolCalisthenics]

amazing. thank you

[@AnatomyLab]

good to have you back! Thank you for your comment. Hope you’re keeping it old school.

[@ConstructiveMinds100]

Great lesson

[@AnatomyLab]

thank you for your comment. I appreciate, especially if it comes from a constructive mind.

[@davehill5539]

Nice description

[@AnatomyLab]

🙏 thx

[@MarcosDemian]

First video I see from your channel and it was enough to make the decission of subscribe

[@AnatomyLab]

thank you so much!

[@asherhevroniful]

תודה רבה מאד מאד עוזר לי להבין את הפעילות והתפקוד הנכון של השרירים והעצמות

[@AnatomyLab]

you are welcome!

[@meenakothari7841]

Best channel. Many thanks for the info

[@AnatomyLab]

you’re welcome. I’m happy you find the videos useful. Thank you so much.

[@bettinahippel5660]

Thank you so much! Herzlichen Dank! This was great information.

[@AnatomyLab]

gern geschehen Bettina! Danke für den Kommentar!

[@monica11119]

Great video, thank you! 🙏💪

[@AnatomyLab]

glad you found those for thank you so much and have a good day

[@Loyannelima]

I always used the type of pain to distinguish what is muscle tension, bone structure and muscle distention, same goes to muscle burning vs muscle damaging while exercising

[@AnatomyLab]

That’s very interesting but forgive my question what do you mean with Masser burning versus muscle damaging? Isn’t it too late when it’s damaged or didn’t I get this? Thanks for your comment

[@Loyannelima]

@@AnatomyLab muscle burning is the term we use at the gym when you're exercising your muscle up to the point it's comfortable for it, for example: when you feel your glutes working after the comfortable point where the repetitions start to make you feel a sensation of a "burning" inside the muscle, and is very different type of pain when you're doing an exercise in a wrong position or too much reps after the burning point, instead of lact acid pain, you're gonna feel something very different 😂

[@edwardcrumpton]

excellent video

[@AnatomyLab]

thank you 🙏

[@cristinakunai303]

Thank you 😊🥰🙏🏼🙏🏼

[@AnatomyLab]

you are welcome,

[@navastaj]

U deserve more followers, likes and views ❤❤

[@AnatomyLab]

thx I appreciate it! really I do!

[@mfitsenior]

Olá, eu tenho uma dúvida, essa compressão do lado oposto pode ocasionar câimbra?

[@AnatomyLab]

Tudo é possível, mas na maioria dos casos as pessoas sentem uma parada, caso contrário muitas pessoas sentiriam cãibras nas aulas de alongamento, saudações

[@chrisplayfair9976]

Brilliant 👌

[@AnatomyLab]

thank you so so much for taking the time to tell me

[@yossefsidi5605]

Please make a video about Muscle Spindles and Golgi !

[@AnatomyLab]

I’ll think about it thx for pointing this out!

[@yossefsidi5605]

@@AnatomyLab related to 'stretching' a muscle..which is not really stretching, it's more like opening back the original range of motion of the muscle fibers

[@AnatomyLab]

@@yossefsidi5605 I try to use language that people are familiar with so we can get straight to the point.

[@yossefsidi5605]

@@AnatomyLab sure I get that Just sometimes people are trying to 'stetch' thinking the fibers are strechable but they stetch ligaments, tendons and fascia...because of the term stretching

[@slamchain2902]

Thank you

[@AnatomyLab]

your welcome slamchain!

[@paolathecoach]

I have a question, do you have a video or could you make a video about flexibility on the birth canal for women? I have heard ginecologyst saying that because of the bones some women "HAVE TO" use C section to give birth and I am thinking there is gotta be a better way to promote flexibility and have a safe natural process of giving birth, both for the sake of the mother and the baby... Thank you so much!!! I love the anecdote of my ancestor our native indigenous peoples in America and the women giving birth standing and squating, this form me is the ultimate sign of strenght and health being able to see giving birth as a process the woman can take herself and fearlessly.

[@AnatomyLab]

I’m sorry I just have a male model and I’m not an expert on the subject so I probably won’t be able to make a video on this because simply I don’t know what I would be talking about. Thanks for the input though. Have a good day.

[@benpayne4663]

excellent

[@AnatomyLab]

thank you so much

[@janadaabis7550]

How can i fix this problem? i'm a ballet dancer and the splits is very important in ballet

[@AnatomyLab]

I can’t really help you with that because that’s not enough information. find an osteopath in area that can actually see you in person and advices you! good luck Jana

[@nyonyaindriyati2398]

How about over split ini gymnastic movement.?

[@AnatomyLab]

what about it- can you ask more specifically?

[@KevinGonzalez-oe3hw]

Podrías subtitulos en spañol

[@МихаилАверьянов-ш1в]

👍👍

[@childearth4039]

Work with your body.

[@AnatomyLab]

yup that’s exactly the goal!

[@1unsung971]

What alternative is there????

[@AnatomyLab]

You right there shouldn’t be any other alternative, but unfortunately, in reality, there are a lot of trainers and of course people themselves who try to force their body into positions, they are not ready or built for…

[@CarlosLopez-uc1ke]

👏👏👏👏👏👏

[@1unsung971]

Why not define flexibility and mobility? It's much simpler.

[@AnatomyLab]

Great point! I focused on tension and compression because they directly explain *why* you might feel limited in a stretch-either due to muscle tightness (tension) or bone structure (compression). Flexibility and mobility are broader concepts, but tension and compression are key to understanding specific movement restrictions. Thanks for the feedback!

[@jaykk8584]

Actually it's daily question to me

[@AnatomyLab]

that’s a good one hope you can answer it now!

[@jaykk8584]

@@AnatomyLab thanks are useful information. Now I understand what to do with my flexibility 😍👍

[@unlimitedquickworks7387]

I was just doing yoga lol

[@AnatomyLab]

awesome! enjoy!

[@cag19549]

Unless you have pretty good flexibility, you're not going to experience that "hard stop" feeling.

[@1unsung971]

Wrong. If you were a premature baby, you have no squatting bevel at the distal tibia. You will definitely feel that when trying to squat fully.

[@AnatomyLab]

"You’re right! For most people, muscle tension is the first limitation they encounter. You’ll only feel that 'hard stop' from bone compression once you’ve worked through the muscle tension and improved flexibility. But it’s important to know the difference so you can understand what’s stopping you from progressing.

[@AnatomyLab]

You’re right, but this video is about people working to improve their range of motion. Babies don’t need to do that, so I’m not sure how that applies here. There will always be exceptions, but I’m focusing on what most people experience when stretching.

[@Akagami753]

​@@AnatomyLab exactly, thanks for the video and this comment!

[@antoniomedina2540]

This is soooo bad. Not worth saying more than that. sad. :(

[@AnatomyLab]

I appreciate the honesty but do you actually have someone to say of substance? -what needs to be improved?

[@Deprofundis142]

Nice evidence-based retort. Sad. :(