We remember when stretching was once easy. You bend down, touch your toes, and carry on along with your workout. Nowadays, there is a plethora of several types of stretching you’ll be able to pick from.
Still, there’s the query: is stretching that vital? In that case, how should I stretch? Well, in this text, we’ll speak about a sort of stretching you were not doing in gym class: isometric stretching. So, what’s isometric stretching, and do you have to use it? Our conclusion might surprise you.
What Is Isometric Stretching?
We want to first define isometric stretching. Upon first glance of watching an individual practice isometric stretching, you will likely assume that it’s static stretching (unlike ballistic stretching). It is not. While much like static stretching, isometric stretching is a bit different.
Isometric stretching can be in comparison with one other sort of stretching generally known as proprioceptive neuromuscular facilitation or PNF stretching. Yet again, while similar, it is a bit different.
The reality is most individuals have probably never performed isometric stretching. Subsequently, we’ll start by comparing it to those other methods briefly to assist higher visualize the difference.
Isometric Stretching Vs. Static Stretching
Static stretching is mostly the primary thought that involves mind when people consider stretching. It is a type of flexibility exercise by which a muscle or group of muscles is regularly stretched and held able for a protracted period, typically 15-60 seconds.
Static stretching’s primary objective is to extend muscle length and improve flexibility through chronic use.
Essentially the most common sort of static stretching exercises include;
- Toe touch
- Overhead tricep stretch
- Pec stretch
Isometric stretching, alternatively, involves each stretching and contracting the muscle concurrently. It often involves having a trainee hold a stretch in a selected position while actively contracting the muscle being stretched.
While the muscle contracts, it’s an isometric contraction. This implies the muscle length doesn’t move – think concerning the muscle while you flex your bicep or a wall sit. This contraction is often held for 10-30 seconds, after which the stretch is released and repeated.
In summary, each static stretching and isometric stretching have an individual move a joint right into a maximal range of motion. Nonetheless, static stretching has the trainee hold that spot while keeping the muscle relaxed, while isometric stretching has them contract their muscle.
Isometric Stretching Vs. PNF Stretching
PNF stretching, which stands for Proprioceptive Neuromuscular Facilitation, is a type of stretching that mixes muscle stretching and muscle contraction. There are an array of assorted sorts of PNF which use different combos of;
- Passive stretch
- Lively stretch
- Agonist contraction
- Antagonist contraction
PNF manipulates your proprioceptors, especially the Golgi tendon organ (GTO), using these tactics. This permits the muscles to chill out and stretch farther.
It’s primarily used to reinforce range of motion and suppleness, often proving more practical than static stretching alone. Nonetheless, it ideally requires a partner or therapist trained in PNF.
While PNF includes stretching a muscle and contracting it, the way in which it’s done could be very different from isometric stretching. A couple of differences;
- PNF requires a passive stretch by means of force
- The muscle contraction in isometric stretching is solely done to extend strength.
- PNF alternates through periods of stretching and contraction, where isometric stretching holds a position and contracts a muscle.
That said, there may be one version that could be very much like isometric stretching called contract-relax PNF. This involves stepping into a deep stretch, contracting the muscle for 5-10 seconds, after which continuing the stretch.
The first difference is with isometric stretching; you just contract the muscle for a protracted period that lasts the duration of the stretch.
Nonetheless, it does seem the terms are sometimes used interchangeably, so going forward, we’ll discuss each of them, especially after we get to the advantages. Nonetheless, we’ll be clear about distinguishing which one we’re speaking of.
How Does Isometric Stretching Work?
Now, let’s take a look at the idea behind isometric stretching – at what’s happening on the muscular level.
Two concepts are occurring.
The primary is that contracting the muscle in a stretched position helps to elongate all the muscle.
While you stretch a muscle, not all of the muscle fibers will lengthen equally. Some will stretch, while some will stay within the shortened position. These muscle fibers that stay in a shortened position are what ultimately limit flexibility.
Now, In case you stay on this position after which contract the muscle, it’s going to pull on the shortened muscle fibers first, lengthening them. This provides a more complete stretch of all of the muscle fibers.
One other supposed mechanism of isometric stretching is analogous to PNF stretching above. While you contract the muscle in a stretched position, it prompts the Golgi tendon organ. This relaxes the muscle, allowing it to stretch farther…theoretically.
Advantages Of Isometric Stretching
So, let’s get to the advantages.
We’ll start by saying that, to our knowledge, there appears to be a scarcity of studies on isometric stretching. The closest sort of stretching we could find studies on was the contract-relax variation of PNF, as we mentioned above.
The outcomes of those studies weren’t all the time great. For instance, a 2015 study compared using static stretching and contract-relax stretching to extend the flexibleness of the hamstrings and its effect on strength. It found that static stretching was superior in increasing flexibility and strength adaptations.¹
Nonetheless, one other from 2019 demonstrated that it effectively improved muscle flexibility of the hamstrings.²
That is consistent with a large meta-review released in 2019. This meta-review reviewed all of the literature on contract-relax stretching on the hamstrings and located inconclusive evidence that it’s superior to other forms.³
But again, those are for contract-release, not isometric stretching.
Searching through the web, there are various claims about isometric stretching, akin to that it increases strength, flexibility, and mobility. Unfortunately, we weren’t in a position to find any conclusive evidence to support them.
There are some claims that contracting the muscle in a lengthened state is more useful for developing strength. That is attributable to the concept of stretch-mediated hypertrophy.⁴ While that is an interesting theory, we will not say that it’ll help break through plateaus.
What we’d say is it might be an interesting tactic to make use of for rehab. Or, perhaps to stimulate some strength adaptations on the farthest end of your stretch but again, that is theoretical.
Is Isometric Stretching Higher For Flexibility?
So, if you should increase flexibility, do you have to use isometric stretching?
Well, as we couldn’t find any studies supporting its use, or contract-relax, over static stretching, one of the best we could inform you is to experiment.
To be clear, each static stretching and isometric stretching (contract-relax) increase flexibility. Nonetheless, we will not say if one works higher than the opposite.
The one type of stretching that seems to supply superior advantages by way of increasing flexibility is PNF, and even that won’t 100% conclusive.⁵
Final Say On Isometric Stretching
Isometric stretching appears to be one other type of stretching you can use to extend your flexibility and mobility. While it is useful, it doesn’t seem to be it’s necessarily higher than other types of stretching. Subsequently, in case you’ve never tried it, it won’t hurt in case you give it a shot next time during your morning stretching session and see if it helps.
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