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Isometric Stretching | Guideline & Examples


Isometric Stretching

Isometric stretching involves quite intense static positions, therefore it is a type of static stretching. In contrast to passive stretching, you have contract the stretched muscles while an external resistance (mainly from training partner, bar, chair, wall floor) keeps the body in a static position. It is an advanced stretching method that demands experience and has to be done carefully. Isometric stretching does not only improve range of motion but also increases muscular strength.


Stand backward to fixed bar or column and place elbow of flexed arm behind. Turn torso in opposite direction. Now flex chest and press arms further against resistance.Stand upright and put one foot on bar or chair. Completely extend leg. Then flex hamstrings and press heels down against resistance.In lunge position stand in front of wall. With arms straight place hands against wall. Keep heels on floor. Move hip forward to fully extend rear leg. Now try to flex ball while simultaneously pushing against force to keep rear heel on floor.