Isometric Stretching of the Leg

After a workout, you can incorporate isometric stretching as part of your cool down. Isometric stretching is a type of static stretch that doesn't use much movement. This type of stretching also doesn't involve your joints. Whether you're doing isometric work for your legs or upper body, the stretch involves tensing a muscle group and holding it. The muscle that you're stretching will not noticeably lengthen.

  1. Manual

    • You can do isometric stretching on your own, without assistance. With manual isometric stretching, you apply resistance and tense the muscle group you're focusing on as you hold the stretch. One example is a standing adductor or inside thigh stretch. Place your feet wider than your shoulders, point your toes forward, bend your right knee 15 to 30 degrees and lean forward with a flat back. Your left leg will be straight at a 45-degree angle to the floor -- your form will look similar to that of a speed skater. Press your right foot firmly into the floor while you press your left inside thigh toward the floor to contract the adductor muscle -- hold the stretch for 10 to 15 seconds. Change sides and stretch the right inside thigh.

    Props

    • You can use props such as a wall or a resistance band to help you hold an isometric leg stretch. Do a standing calf stretch using a wall as a prop during the isometric leg exercise. Place your hand on a wall, take a step back with the right foot and push on the wall as if you were trying to move it forward. Push your right heel toward the floor. You'll feel the right calf muscle contract as you create tension with the stretch. After holding the stretch 10 to 15 seconds, reverse sides.

    Partner

    • Assisted isometric stretches can also be done with a partner. For example, to stretch the muscles in the back of your leg, lie flat on your back with one leg straight up in the air and the other leg on the ground. Have your partner hold the leg that is extended up in the air and try to push your leg against her resistance. You'll feel tension in each leg as you push against the hold. Continue pushing for 10 to 15 seconds and then switch to the other leg.

    Considerations

    • Do not incorporate isometric stretching or other types of static stretching as part of your warm-up. Isometric stretching as a warm-up is counterproductive and can reduce your athletic performance. For flexibility, the American College of Sports Medicine recommends that you stretch after your muscles are warmed-up; hold each stretch to the point of minor discomfort or to the point of tightness and repeat each stretch two to four times. Check with your doctor before adding isometric stretches into your workout. According to the Mayo Clinic, people with heart problems or high blood pressure should avoid isometric exercises, because they cause a temporary increase in blood pressure.