Isometric Stretching

Isometric stretching is a type of static stretching (meaning it does not use motion) which involves the resistance of muscle groups through tensing of the stretched muscles. Isometric stretching is one of the fastest ways to develop increased static or passive flexibility, and is much more effective than either passive stretching or active stretching alone.Isometric stretching is quite demanding on the muscle tendons and joints, and therefore should not be performed more than once per day for a given group of muscles.

The most common ways to provide the needed resistance for an isometric stretch are to apply resistance manually to one's own limbs, to have a partner apply the resistance, or to use a wall or the floor to provide resistance.

Static Stretching Technique

  1. Assume the position of a passive stretch for the desired muscle.
  2. Tense the stretched muscle for 7-15 seconds (resisting against some force that will not move, like the floor or a partner).
  3. Relax the muscle for at least 20 seconds and repeat.

Examplescalf stretch

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Disclaimer

The above information is presented as a general guide. The author and publisher take no responsibility for any possible consequences from any treatment, procedure, exercise, action or application of medication based on this information. See more: Disclaimer.

Medicine Extra

Prevent sporting injuries by performing a warm-up before each fitness session, which should include some stretching.

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