Kelly had a great question that popped up in our new member welcome class this week: What does it mean to take an exercise or pose to “your edge”? (You might also hear a teacher say “find your edge”, or “play with your edge.”)
This is one of the terms you might hear about in Ompractice classes of any level – your edge is the point of bringing a movement or pose to either a mental or physical challenge point: it might mean holding a pose a little bit deeper, a little bit longer (time under tension), or in some cases, adding resistance (such as weights or bands) in order to help your muscles and mind grow!
By pushing gently towards your edge over time, your body (and mind) adapts by getting stronger.
What does the edge feel like?
I always think of the “edge” like a point where you feel a little tension just beyond your comfortable zone. It might be heading towards discomfort but not towards pain.
Why would you go to the edge?
In fitness generally, there’s a related concept called “progressive overload”. When we think about building muscle, strength, flexibility, etc. in order to grow, you need to apply stimulus beyond the norm, a little bit at a time to expand your ability, and ward off muscle loss and bone density reduction as you age!
You can do this by adjusting one (or all) of the following things as you exercise: volume (how much work you are doing), intensity (how hard), frequency (how often) or time (how long).
Is the “edge” the same every time you practice?
In short, no! Some days you might be able to comfortably get into a position and push a little bit, other days, you might not. Our bodies are sensitive to all sorts of things: hydration, sleep, recovery, inflammation, stress, you name it.
Are there reasons you might you *not* want to take a pose to your edge?
Plenty of reasons! You might be having an off day, tired, needing some extra recovery. You might also just not feel like pushing at all! Not every class needs to be with growth or achievement in mind. (I always like a little bit of challenge, but sometimes the ultimate challenge is just…to do less!)
While it’s generally good to push a little bit when you move, some days just showing up is the “edge”. And that’s a-okay.Our ultimate goal is to expand over time.
How do you make sure you aren’t going past your edge?
Your edge should feel a little challenging, but we generally don’t want pain. If you feel something sharp, twinging, etc., back off! If you are coming back after an injury or already sore, you might take it a little easier.
If you have particular limitations, or questions, don’t hesitate to ask your teachers how something might feel, or how you can adjust. And don’t forget to mention in your health note!
Are there any conditions that might make it hard to know where to safely find your edge?
Certain conditions make it a little bit challenging to know where your edge is. If you are practicing with chronic pain, and every movement feels painful, you want to start slow and within your abilities if you are cleared to work out.
If you are hyper-mobile (like me!) you might not experience tension within a normal range of motion because you are extra flexible. This is where a teacher can help you make sure to not push past generally safe angles. The vast majority of our Ompractice classes aren’t putting you in poses that are big risks here, but you typically want to look out for over-bending in back bends, locking your joints when you stretch, or pushing too hard in any pose.
Have a question for us?
Shoot us a note at info [at] ompractice.com or come to one of our Community drop-in office hours!