What is Isometric Stretching? It is a type of static stretching (so not leg swings) which involves tensing stretched muscles. Isometric stretching is the fastest way to increase static-passive flexibility (i.e. it’s not aimed at getting your kicks higher, but your splits deeper).

The proper way to perform an isometric stretch:

Get into your stretch position - your front split, middle splits, tilt hold etc

Now I want you to figure out what muscle is being stretched and tense it for 7-15 seconds. So for me when I am performing my middle splits, the muscle being stretched are my inner thighs (I’m extremely tight there) - So I am going to contract/squeeze those muscles for 7-15 seconds.

Relax the muscle for at least 20 seconds.

Now I am going to explain to you about PNF (proprioceptive neuromuscular facilitation) stretching. This is said to be the quickest way to get flexible. Here is the proper way to perform the safest PNF stretch:

Get into your stretch and hold for a few seconds.

Perform your isometric stretch i.e. contract the stretched muscle for 7-15 seconds. 

After you cannot contract any longer, push further into the stretch. 

Example for middle splits:

1. I get into my middle splits using the wall.

2. I contract my inner thigh muscles, flex my hamstrings and calve muscles for 7-15 seconds.

3. After I cannot hold the contraction any longer, I will release and push myself further against the wall.

You can perform PNF stretching 3-5 times with a 20 second rest in between. Also note, PNF stretching is very taxing on the muscles and should not be performed more than once a day, preferably once every two days.

Your daily task:

Just one today; try out isometric and PNF stretching with your regular stretching routine. Ease into it, you don’t want to injure yourself.