Isometric Stretching Explained
The
fastest method for improving static passive flexibility is through
the use of isometric stretching. If your goal is to perform the
splits for example, this form of stretching is far more effective than
static passive stretching alone.
One caveat though,
Isometric stretching is quite intense and must be prescribed with caution.
Holding one leg out directly in front of you as high as possible and
holding it there is a demonstration of
static active flexibility.
Holding one leg out directly in front of you as high as possible and
resting it on the back of a chair is a demonstration of static passive flexibility.
Now imagine resting your outstretched
leg on the back of a chair while
contracting your hamstrings (trying to
bend your knee). This is an example
of
an isometric stretch -- your muscle is contracting isometrically
while it is being stretched.
What is an isometric contraction?
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If a muscle contracts without changing its length it is termed an
isometric contraction. While your leg is resting on a chair it doesn't
move. No matter how hard you try you will not be able to bend your knee
joint or change the length of the muscle group.
In isometric stretching, yourself or a partner or an object such as a
chair, wall or the floor can provide the resistance.
Aside from developing flexibility a second purpose of isometric stretching
is to develop strength in stretched positions. For example;
if someone with weak hip adductors attempts to see how far they can do a
side split, there will come a point where their legs start to slide
further and further apart simply because they don't have the strength to
hold themselves in position. Ouch!
Here are the general guidelines that must be followed if isometric
stretching is to be beneficial;
1. Leave 48 hours between isometric stretching routines.
2. Perform only one
exercise per muscle group in a session.
3. For each muscle group
complete 2-5 sets of the chosen exercise.
4. Each set should
consist of one stretch held for 10-15 seconds.
5. Isometric stretching
is not recommended for anyone under the age of 18.
6. If isometric
stretching is to be performed as a separate exercise session, a thorough
warm up consisting of 5-10 minutes of light aerobic exercise and some
dynamic stretches must precede it.
Course Contributor
Phil Davies
