Isometric stretching:  The key to a flexible workout

If you work out, or even do routine things – like pick boxes up off the floor, or bend over to use a dustpan, you’ve felt your body tighten up.  This is muscular contraction, and the result of lactic acid buildup.  As you age, or work out, your muscles contract.  Getting your muscles lengthened again is called stretching. Doing this will help improve circulation, make you feel better, and improve overall flexibility and reduce pain.  Stretching takes a lot of forms – from calisthenics to breathing exercises to Yoga.  We’re going to focus on isometric stretching, and show you how to get the maximum gain for the minimum of aches and pains.

Isometric (or PNF) stretching involves using your body to provide the resistance to the stretch (or another immobile object).  The classic isometric stretch is to clasp your hands to your opposite wrists in front of you and pull as hard as you can, using your own strength for the resistance.  Hold the stretch for 30 to 60 seconds, then, without letting go, squeeze your wrists as hard as you can, and push “in” with your shoulders for 10 seconds, then repeat the stretch for 30 seconds.  You’ll feel that the muscles you’ve stretched have gotten “warm”, then they’ll relax.  By doing isometric stretches for different muscle groups, you can keep yourself limber and comfortable.

The key to isometric stretching is to flex (or contract) the muscles immediately after the first extended stretch, then do a shorter extended stretch immediately after.  This fires the neural centers in your muscles, and gives you that “warm tingly” feeling we just described.

Now, with any kind of exercise, the important thing is to not overdo it.  If it hurts, back off a notch!   Be sure to breathe – one of the great benefits of Yoga is that it teaches you to breathe deeply.  Breathe in through your nose – and visualize the air going down to your navel, hold for five heartbeats, and exhale slowly, trying to completely empty your lungs.  This will relax you and help you improve your range of motion when you stretch.

When you stretch, be conscious of getting the same range of stretching out of both sides of your body – most people are naturally weaker on the side of their body with their off hand (left side if right handed, for instance), and you need to work harder to stretch that side of your body out.

If you’re doing stretching as part of your workout routine, do a very light warm-up – run in place for a minute or two, just enough to get you breathing hard – then do your stretches.  Hold each stretch for at least 30 seconds to a minute, breathing the entire time, then flex, and release.  Don’t bounce to get your stretch – this can tear muscles and make you LESS flexible over all.  When your work out is done, do the same stretching routine before hitting the showers.

We recommend doing a solid 10-15 minutes of stretching at least three times a week, or as part of your regular exercise program.