Contraction Stretching Exercises (Light Isometrics)

Contraction stretching is the term we will use for creating and holding light muscular contractions in specific positions. This can be used as a warm up to a workout, recovery from a workout, and mobility work on its own.

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For each exercise follow the framework below:​

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1. Positioning: Follow along with the video for each exercise to get familiar with the set up for each exercise. 

2. Engage the Muscle: Gently contract the muscle group you're targeting. The contraction should be gentle yet firm enough to feel the muscles working.

3. Hold the Contraction: Sustain this gentle contraction for around 5 to 10 seconds. Focus on breathing steadily throughout the contraction—inhale and exhale naturally without holding your breath.

4. Relaxation Phase: After holding the contraction, release the tension slowly and relax the muscle group completely. Allow the muscle to return to its resting state.

5. Perform this sequence of contraction and relaxation around 5 times for the specific motion you're targeting.

6. Gradual Progression: Over time, you can increase the duration of the contractions or the number of repetitions as your muscles adapt and become stronger. However, start gently and gradually increase intensity to avoid straining the muscles.

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Remember, maintaining proper form and avoiding any pain or discomfort is crucial. If you feel discomfort, you are probably trying to force to much motion, back of and don't go as far.

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Light isometric contractions in shortened muscle positions can offer several benefits:

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1. Increased Strength and Endurance: Isometric contractions in shortened positions engage the muscle without changing its length. This helps build strength and endurance specifically in that range of motion, which can be particularly useful for activities or sports that require strength in specific joint angles.

2. Improved Flexibility: Holding an isometric contraction in a shortened position can help increase flexibility in that range. Over time, this can lead to improved flexibility and reduced risk of injury, especially in activities that demand extreme ranges of motion.

3. Enhanced Mind-Muscle Connection: Isometric contractions emphasize the connection between your mind and muscles, allowing you to focus on engaging and activating the targeted muscle groups effectively. This improved neural connection can translate to better control and coordination in movements.

4. Rehabilitation and Injury Prevention: Isometric contractions in shortened positions are commonly used in rehabilitation programs. They can help in strengthening muscles around an injury site without putting excessive strain on the injured area, aiding in recovery and preventing further injuries.

5. Muscle Activation and Warm-Up: Performing light isometric contractions in shortened positions before a workout can help activate and prepare specific muscles for the upcoming exercise, reducing the risk of injury and improving overall performance.

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