Isostretching is a physical therapy method created in France, by Bernard Redondo, using the Gymnastique d’Equilibre technique. It is based on the corrective principles of postural gymnastics, which seek to provide movement awareness and mastery of the balance between tension and relaxation, and between the capacity for contraction and stretching.
Isostretching is two terms in juxtaposition that define the method: Iso = Isometry (the antagonist makes muscle contractions that neutralize joint movement); Stretching = English term that means stretching. In this case, what matters is the stretching of the ligament-muscle system.
Which consists of performing stretching postures during prolonged expiration, which is performed simultaneously with contractions of the deep vertebral muscles.
This is a complete technique, which consists of performing exercises, whose function is to improve flexibility and strengthen the different muscle groups of the body, through appropriate exercises, developing awareness of correct spinal positions and, also, respiratory capacity.
Isostretching is suitable for all ages and adapts well to the abilities of each person, at any time, and as it has no impact, it does not cause muscle damage.
The movements used to take into account the posture of the spine, which promotes the stretching of the paravertebral muscles, are important to support the posture. It also promotes optimal hip positioning in order to maintain spinal alignment, as well as stretching the posterior muscles of the lower limbs.
For muscle conditioning, breathing movements such as a long, deep exhalation are also emphasized. The exercises are performed in controlled, deep expiration to improve diaphragm mobility, pace work time, and control abdominal contraction.
The numerous postures allow the work of various muscle groups and the degree of difficulty of the exercises is intensified according to the patient’s evolution.
Postural correction work is performed in the standing, sitting, and lying positions, using balls and sticks. The activity exercises breathing, body posture, muscle strengthening, making it more flexible. The exercises can be practiced by almost anyone, as they are performed with the maximum attention and capacity that each one can give.
What are the benefits?
Isostretching, in addition to improving physical condition, as it helps to regain awareness of the correct positions of the spine, can also be used to improve the elderly’s gait parameters, prevent urinary incontinence, improve blood and lymph circulation, increase cardiorespiratory capacity and reduce muscle tension. See other ways to correct posture.
In addition, it is indicated for the treatment of postural dysfunctions, thoracic hyperkyphosis, thoraco pulmonary expansion, for the treatment of chronic low back pain, the stretching of the hamstring muscles, and for the treatment of scoliosis.
How are the exercises?
The various postures are done with the person sitting, lying down and standing, working on the breath simultaneously. The Isostretching technique can be practiced once or twice a week and must be performed with the supervision of a physiotherapist.
Some examples of Isostretching exercises that can be done are:
Exercise 1
Standing with the spine erect and head aligned, feet parallel, apart, and aligned with the pelvis, in order to ensure good stability, and with the arms along the body, you should:
- Slightly bend your legs;
- Perform a slight extension of the shoulder and wrist, backward, with the fingers extended and open;
- Strongly contract the buttocks and limb muscles;
- Bring the interior angles of the scapulae together;
- Breathe in and out deeply.
Exercise 2
Standing with your feet parallel, aligned with the width of the pelvis, well supported on the floor and with a ball between your thighs, above the knees, you should:
- Keep your arms stretched above your head and beside your ears, crossing your hands above, bringing your palms together, one against the other;
- Extend your arms further up;
- Squeeze the ball between your knees;
- Contract the muscles of the limbs;
- Breathe in and out deeply.
- Each pose must be repeated at least 3 times.
People with chronic pain in the spine, late postoperative period of the herniated disc, adolescents with postural deviations, sedentary elderly, patients with work-related illnesses, and patients with joint injuries who cannot play sports are the main beneficiaries. Contraindications are for people with severe heart disease, due to isometric effort, and for patients with complaints of acute pain.