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Flexibility Secrets

By Christopher Guerriero
Weight Loss and Energy Expert
Updated: June 07, 2008
Many people use the term “passive stretching” and “static stretching” interchangeably. However, there are a number of people who make a distinction between the two.

Static stretching involves holding a position. That is, you stretch to the farthest point and hold the stretch …

Passive stretching is a technique in which you are relaxed and make no contribution to the range of motion. Instead, an external force is created by an outside agent, either manually or mechanically.

Notice that the definition of passive stretching given in the previous section encompasses both of the above definitions. Throughout this document, when the term static stretching or passive stretching is used, its intended meaning is the definition of passive stretching as described in the previous section. You should be aware of these alternative meanings, however, when looking at other references on stretching.

Isometric stretching is a type of static stretching (meaning it does not use motion) which involves the resistance of muscle groups through isometric contractions (tensing) of the stretched muscles. The use of isometric stretching is one of the fastest ways to develop increased static-passive flexibility and is much more effective than either passive stretching or active stretching alone. Isometric stretches also help to develop strength in the “tensed” muscles (which helps to develop static-active flexibility), and seems to decrease the amount of pain usually associated with stretching.
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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 an apparatus such as a wall (or the floor) to provide resistance.

An example of manual resistance would be holding onto the ball of your foot to keep it from flexing while you are using the muscles of your calf to try and straighten your instep so that the toes are pointed.

An example of using a partner to provide resistance would be having a partner hold your leg up high (and keep it there) while you attempt to force your leg back down to the ground.

An example of using the wall to provide resistance would be the well known “push-the-wall” calf-stretch where you are actively attempting to move the wall (even though you know you can’t).

Isometric stretching is not recommended for children and adolescents whose bones are still growing. These people are usually already flexible enough that the strong stretches produced by the isometric contraction have a much higher risk of damaging tendons and connective tissue. It’s strongly recommended to precede any isometric stretch of a muscle with dynamic strength training for the muscle to be stretched. A full session of isometric stretching makes a lot of demands on the muscles being stretched and should not be performed more than once per day for a given group of muscles (ideally, no more than once every 36 hours).

The proper way to perform an isometric stretch is as follows:

1. Assume the position of a passive stretch for the desired muscle.

2. Next, tense the stretched muscle for 7-15 seconds (resisting against some force that will not move, like the floor or a partner).

3. Finally, relax the muscle for at least 20 seconds.

Some people seem to recommend holding the isometric contraction for longer than 15 seconds, but research has shown that this is not necessary. So you might as well make your stretching routine less time consuming.

You might have heard that there is no such thing as a partially contracted muscle fiber: when a muscle is contracted, some of the fibers contract and some remain at rest (more fibers are recruited as the load on the muscle increases). Similarly, when a muscle is stretched, some of the fibers are elongated and some remain at rest. During an isometric contraction, some of the resting fibers are being pulled upon from both ends by the muscles that are contracting. The result is that some of those resting fibers stretch!

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