Stretching is the component of physical exercise in which an individual deliberately flexes or stretches a tendon, muscle, or group of muscles to enhance elasticity and muscle tone.
The result of a stretch is increased flexibility and range of motion. There are different types of stretching and are categorized based on the mode of execution and the body component they target.
Based on the mode of execution, there are two main types of stretches; dynamic and static. Dynamic stretches are muscle-controlled movements that involve ligaments and soft tissues and prepare the body for performance and safety.
Static stretches, on the other hand, involves stretching your muscle up to a certain point where you feel a little discomfort, then holding the position for some time.
Isostatic stretching, also called passive isometric stretching, is a type of static stretching that is performed while your body is in an isometric shape.
It is a method of flexibility training and has been identified as an effective way to gain a greater range of performance motions in the fields of dancing, gymnastics, and martial arts.
With it being used therapeutically to relieve cramps, here is everything you need to know about what is isostatic stretching.
What is Isostatic Stretching?
Isostatic stretching is an advanced stretching technique that combines passive stretching and muscle contraction. It is the most effective form of flexibility training to gain a greater range of performance motion, especially in martial arts, dancing, and gymnastics.
This type of stretching involves a partner or an assistive device, and the process typically starts with a stretch, followed by an isometric contraction of the targeted muscle against resistance, followed by another passive stretch that further extends the ROM. It is highly effective in enhancing joint range, flexibility, and functional performance.
Definition
Isostatic stretching is a top-level form of flexibility training. While its execution requires caution, isostatic stretches can develop an extreme range of motion, flexibility, and muscle control associated with certain types of dancing and martial arts.
Besides, it can be effective for those looking for intense stretching to enhance their athleticism.
How Does Isostatic Stretching Work?
An isostatic stretch is performed while your body is in an isometric shape, either sitting, standing, or lying down. How that works is that when a muscle is stretched, certain fibers become elongated while others maintain their rest. Also, the more you stretch, the more fibers will achieve your full stretching capacity.
Isostatic stretching, on the other hand, is an additional stretching of muscle fibers at rest and occurs when a muscle – already in an elongated or stretched position – is stretched further.
The result is that the muscle fibers that would otherwise remain at rest, become actively involved in the stretch as they would be pulled from either end of the contracted muscle.
Examples of Isostatic Stretches
Unlike other types of stretching, isostatic stretching doesn’t involve motion. Rather, more resistance is applied to the muscles to prevent movement and increase the stretch.
The extra resistance can be applied from a wall, an assistive device, or your training partner. Below are sample isostatic stretches.
Hamstring Stretch
To exercise an isostatic stretch on your hamstring, lie on your back, raise your right leg straight up, and have a wall or your partner offer resistance.
In this position, you can push the leg towards the floor to contract your hamstring and hold the contraction for 10 seconds.
Quadriceps Stretch
Stretching any component of the body can increase flexibility, relieve stress, and enhance blood circulation. That is what you get when you stretch your quadriceps. Stretching the quadriceps is vital because too much tension in there can result in knee and back pain, and even increase your susceptibility to injury.
Experts recommend that you do some warm-up and cardio exercise before engaging in quadriceps stretches. Nonetheless, the execution is quite straightforward. Hold each stretch for about 40 seconds, and repeat the process 3 to 4 times.
Lying Stretch
To perform a lying stretch, lie on your right side with your right hand extended for the headrest. While in that position, bend your left knee until you hold onto the left foot.
Hold your things tightly together and hold the position for a while. Release, roll over and turn to the other side.
Isostatic Stretching and Flexibility
Isostatic stretches involve no motion and affect an individual’s static flexibility. They also enhance balance, thereby increasing your range of motion and helping you achieve certain postures you otherwise wouldn’t.
Regardless of your goals for stretching, consistency is key, and experts recommend doing it three times per week to realize substantial gains. If you take off a week or two, your muscles will tighten back up.
Remember, isostatic stretching offers two main perks, motion and flexibility. Hence, the more you stretch, the more flexible, athletic, and physically fit you become. Taking a hike with a tight Achilles tendon, for example, will create more trauma because you may not be able to bend your foot properly.
However, isostatic stretching can improve flexibility in hikers and athletes alike, making them less prone to bending trauma and sporting injuries, respectively.
Isostatic Stretching Guidelines
Frequency
If you want to discover consistent gains from isostatic stretching, allow at least 2 days between one workout session to the next.
When performing a workout session, target specific muscle groups, and perform several sets, each time holding for 10 to 15 seconds.
Age Specifications
Isostatic stretching isn’t ideal for individuals below 18 years because it is classified as advanced flexibility training and, therefore, may disrupt muscle growth in young people. Teens often reach a maximum height at the age of 16, though their muscle tissues keep growing until they attain the age of 18.
Furthermore, do not incorporate isostatic stretching as part of your warm-up routine when preparing for an event. That is because isostatic contractions fatigue the muscles, and may limit your performance ability.
Safe Stretching Techniques
- Warm up your muscles and cardio before embarking on a stretching session. Stretching itself is not a warm-up; thus, engage in light cardio such as stationary bikes or walking for about 10 minutes.
- Stretch all muscles groups only to slight discomfort and not pain. If you feel pain even with light stretching, it is advisable you discontinue the activity and only resume when the pain subsides.
- Maintain a balanced posture throughout to avoid injuries.
- If you have pre-existing medical conditions, consult a physician before getting into stretching routines.
Exhale and inhale slowly to ensure a steady supply of oxygen in the bloodstream while stretching.
Final Thoughts on What is Isostatic Stretching
Isostatic stretching is a joint and muscle-focused exercise that increases muscle tone and boosts flexibility and range of motion. Its mode and difficulty of execution reserves isostatic stretching only for advanced trainers and fitness enthusiasts.
It is not recommended for individuals below 18 years because it limits muscle growth. However, isostatic stretching is one to gain flexibility and range of motion.
Understanding what is isostatic stretching will guide you especially if you are am adult who enjoys serious gymnastics or dance.
