Isometric Stretching For Mixed Martial Arts

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Isometric stretching (uses positions similar to those in Static passive stretch and adding strong tensions of stretched muscles) is another type of stretch that I should briefly mention.

The benefits of this type of stretch are particularly important for mixed martial artists. Therefore, you should include this type of exercise into your stretching routines.

Adding this type of the stretch will you’ll you greater benefits than any stretching aids.

Grapplers require great static strength to enhance their ability to hold certain moves. Static holds with weights and isometric stretching can improve this quality.

When performing static holds with weights simply hold a weight in a particular angle that stretches the intended muscle and joint.

An example would be to sit at the bottom of a front squat or overhead squat while holding weight.

Another example would be to find a heavy partner and have him lay in your guard while putting pressure on you as this heavily stretches the hips and the posterior chain. Be cautious when using these techniques.

All of the stretches mentioned above can have positive effects concerning performance. Adequate flexibility (your ability to move your joints through their intended full range of motion without a large decrease in absolute strength) is necessary for athletes to perform at optimal levels.

Flexibility in Mixed Martial Arts

As stated above it is of utter most importance that athletes understand what types of flexibility is most needed for their sport. Do not forget that the manner in which the athlete performs should also be taken into consideration when developing a flexibility program.

Isometric stretching is regarded as one of the best and safest methods for extending your range of motion.

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If you are not familiar with using the concept of isometrics in stretching and let us first discuss the differences between isometric and standard stretching.

Perhaps you first learned how to stretch in your school physical education class. What most people consider stretching is usually referred to as “static stretch.”

The typical static stretch involves placing yourself in a stretched out position and slowly stretch or pulling the fibers apart and then remaining in that position.

There is usually some discomfort with this practice and typically, you hold this position for approximately 30 seconds to 60 seconds.

The Dangers of Static Stretching

Unfortunately, as you pull the muscle fibers apart you are actually weakening the actual muscle. Often this leads to a weekend or unstable joint that is prone to injury.

This is especially true in your lower back, knees, and shoulder muscles. By creating “loose muscles”, you are inviting and injury. This “looseness” around the joints will allow a sprain or a joint to pop out.

Fortunately, isometric stretching is very different. Isometric stretching is simply about strengthening the muscles around their weak position and having tendons and ligaments that are firm and tight around the muscle group.

Chances are that your muscles are already supple and loose enough now to allow you to stretch in many different positions. Isometric stretching is often referred to as PNF.

To be more exact … Proprioceptive Neuromuscular Facilitation. This is the actual method of isometric stretching which leads to greater flexibility and stronger joints and tendons.

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