Isostretching is a method created by Bernard Redondo, which consists of performing stretching postures during a prolonged exhalation, which is performed simultaneously with contractions of the deep vertebral musculature.
This is a complete technique, which consists of performing exercises, which have the function of improving flexibility and strengthening the different muscle groups of the body, through appropriate exercises, developing awareness of correct spine positions and also of breathing capacity.
Isostretching is suitable for all ages and adapts well to each person's abilities, at all times, and since it has no impact, it does not cause muscle damage.
What are the benefits
Isostretching, in addition to improving physical condition, since it helps to regain awareness of correct spine positions, can also be used to improve the gait parameters of the elderly, avoid urinary incontinence, improve blood and lymphatic circulation, increase cardiorespiratory capacity and decrease muscle tension. See other ways to correct posture.
In addition, it is indicated for the treatment of postural dysfunctions, thoracic kyphosis, chest-lung expansion, the treatment of chronic low back pain, the stretching of the hamstring muscles and the treatment of scoliosis.
How are the exercises
The various postures are done with the person sitting, lying and standing, working on the breath simultaneously. The Isostretching technique can be practiced once or twice a week, and must be performed with the accompaniment of a physical therapist.
Some examples of Isostretching exercises that can be done are:
Exercise 1
Standing and with the spine erect and the head aligned, the feet parallel, apart and aligned with the pelvis, in order to ensure good stability, and with the arms along the body, one must:
- Slightly flex the legs; Perform a slight extension of the shoulder and wrist, backwards, with the fingers extended and open; Strongly contract the glutes and limb muscles; Bring the lower angles of the shoulder blades together; Inhale and exhale deeply.
Exercise 2
Standing, with your feet parallel, aligned with the width of your pelvis, well supported on the floor and with a ball between your thighs, above your knees, you should:
- Keep your arms stretched above your head and next to your ears, crossing your hands above, bringing your palms together, against each other; Stretch your arms further upward; Squeeze the ball between your knees; Contract your limb muscles; Inhale and exhale deeply.
Each posture must be repeated at least 3 times.
Watch the following video and see how to improve posture with other exercises:
