In this lesson, you will learn how to apply isometric stretching. Isometric stretching is one of the best methods to improve static passive flexibility and strength in stretched positions. Some athletes even believe that without isometric stretching exercises, it is impossible to reach your full flexibility potential.
Find more stretching advice, training methods, and exercises at Stretching Main.
Execution
First, let me explain how an isometric stretch works. Before you stretch a specific muscle isometrically, you need to apply a static stretch (a stretch where no motion is involved). At this point, most—but not all—muscle fibers are stretched. Then you contract the stretched muscle. The contraction shortens the muscle and helps to stretch the remaining muscle fibers.
Even if it feels very uncomfortable to stretch further, the contraction will make it more manageable. You will hardly feel anything. In fact, the contraction can even make the stretch more comfortable.
How to contract a muscle while stretched
The principle of isometric stretching is simple, but the challenge is that people often don’t know how to stretch and contract a muscle at the same time. There are four ways to do this:
- Free isometric contraction:
Just like flexing your biceps to show off your muscles. Let two opposing muscles work against each other (for example, biceps and triceps or hamstrings and quadriceps). Or flex the entire leg so that all leg muscles contract—this always works. - Work against the weight of your body:
For example, when you do an isometric front split stretch, move down as far as you can, hold the lowest position for a moment, then slowly lift your hands off the floor so that your leg muscles have to carry your weight. - Press or bend:
For example, when you stretch your hamstring on a ladder wall, press your heel down and bend your knee slightly (0 to 3 degrees). Or do a standing hamstring stretch with closed legs: hold your heels and try to lift your upper body while pulling your chest toward your shins with the strength of your arms. - With a training partner:
A partner can help you build resistance.
Advice
- Always warm up before applying isometric stretches (do not include isometric stretches during the warm-up).
- Do not hold isometric stretches for longer than 15 seconds.
- Perform 3 to 5 isometric stretches per workout, up to a maximum of 3 times per week.
- Apply isometric stretches only on large muscles (not on forearms or triceps).
- Rest at least 48 hours after a stretching workout involving isometric stretches.
- People recovering from injury, those with joint weaknesses, and children under 13 years old should not perform isometric stretches.
- Avoid isometric stretches before competitions or in the morning.
- Check the PNF stretching lesson for complementary techniques.
Suggestions
- Static Stretching
- Dynamic & Ballistic Stretching
- PNF Stretching
- Front Split
