Pandiculation (pan-dic-u-la-tion): a stretching and stiffening of the trunk and extremities, as when fatigued and drowsy or after waking from sleep. – Medical definition from Merriam-Webster.
The definition above doesn’t tell the whole story about pandiculation and it may be incorrectly read that it includes static stretching. If you read our other article titled, “Natural Flexibility Might be Better than Stretching“, you would know that static stretching has fallen out of favor in various sports and athletic circles.
So what is pandiculation?
If you have a cat or dog at home, have you ever watched as they wake from sleep or a nap? Your pet gets up, arches its back, then drops its belly and curves downward lengthening its back, belly and legs in what some call a “full body yawn”. When doing this, your pet is not stretching, it is pandiculating, and shortly after it is off and away doing whatever it is your pet enjoys doing.
Be mindful of when you wake-up. Do you yawn and “stretch” in bed or shortly after exiting your bed? You may not, but you once did. Some of us, for whatever reason, stopped doing this and it’s a disservice to our bodies!
Pandiculation is part of our nervous systems natural and organic way of stimulating, or waking-up, our sensorimotor system and preparing our bodies for movement.
There are three basic orderly components to this activity:
- Isometric contraction, or tension, of your muscles
- Slow, controlled lengthening of your muscles/limbs/body
- Relaxation and time for your mind to integrate the newly provided feedback.
This activity basically reminds our mind that our muscles do not have to stay locked into a contracted state and improves proprioception, which is your ability to better and more accurately sense your body’s location and movement.
Who would you guess is less prone to things like sprains or back pains, animals or humans? Animals pandiculate about 40 (forty) times per day. So if you guessed animals, you’re probably correct.
Next time you want to stretch, do something different. First try contracting the muscle(s) that is tight, then slowly lengthen it, followed by getting into a relaxed state. Be mindful of how your body feels and the sensations. Do you have improved range of motion, a sense of easiness in your body, and do you feel more connected and less tense?
Pandiculation is the beginning – Progressive Sequential Isometrics (PSI) takes us on the path of Natural Flexibility to improve flexibility, strength, balance and control. Results are improved mobility, reduced risk of non-contact injury and increased performance for athletes.
Rick Hall – Certified NRT Master Level, Certified Natural Flexibility Trainer, LMT
If you want to multiply the effects of pandiculation, try Neural Reset Therapy ® (NRT) or Natural Flexibility Training, or both. Many of our clients have freed themselves of chronic muscular pain, discomfort and bodily disconnectedness.
Pandiculation Recap
- Is not stretching
- Involves a type of isometric movement(s)
- Sends biofeedback to our nervous system
- Helps prevent the buildup of chronic muscular tension
- Prevents tension buildup, which is critical to maintaining healthy movements and posture.
- Is a voluntary movement performed slowly and consciously allowing the nervous system to maximize the provided biofeedback
Would you like more information or help in restoring your body’s range of motion, flexibility and balance? Please feel free to book an appointment with us on our Appointments page.