Define Isostatic Stretching

Isostatic stretching can increase your flexibility. Photo Credit Creatas Images/Creatas/Getty Images

Isostatic stretching, also known as isometric stretching, is an effective way to increase flexibility and elongate your muscles. Isostatic stretching combines a simultaneous stretch and contraction of the muscle, but without movement. This manipulates your body into allowing the muscle to stretch beyond its normal limits.

How To

To begin, get into the stretching position for the muscle you want to focus on. For example, a calf stretch would have you in a lunging position while facing a wall. Next, contract the stretching muscle through an isometric contraction for seven to 15 seconds. For the calf stretch, this might look like you are trying to push through the wall. Relax the contraction, then hold the stretch for another 20 seconds. At this point, you may be able to move your muscle beyond the point of stretch you reached before contracting.

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Effectiveness

During a traditional static stretch, not all of your muscle fibers are being affected by the stretch. Adding a contraction phase in addition to a static stretch makes your effort more effective. When you contract your muscle while it is being stretched, the muscle fibers that are "relaxing" begin to be pulled upon through the contraction as well as the stretch. This results in a greater amount of stretching muscle fibers.

Proprioceptors

Isostatic stretching manipulates the muscle spindles and golgi tendon organs inside your muscles. Muscle spindles and golgi tendon organs are known as proprioceptors because they give feedback to the brain about the contraction and stretch a muscle is experiencing. These proprioceptors inhibit the muscle from performing beyond its means in order to reduce the likelihood of injury. Isostatic training disinhibits the effects of the muscle spindles and golgi tendon organs allowing the muscle to stretch beyond its normal limits.

Warnings

The pattern of isostatic stretching is hard on the muscles and connective tissue. This type of stretching is not recommended for children, adolescents or even teens that might still be growing. Isostatic stretching can damage the bones. Beginners should also be cautious of isostatic stretching. To be safe, work with a partner or trainer who has experience in safe stretching.

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