Isometrics

Isometric stretching gives drastic increases to your flexibility immediately, and strengthens your muscles while improving coordination and balance.

Isometric stretching is the most effective method of stretching to gain immediate increases in flexibility. Isometric is a type of static stretching, where you resist and relax the opposing muscle groups intermittently to provide for a fuller range of motion. An isometric stretching session is a workout in itself. It is intense if done correctly.

Normally, the handful of fibers that stretch during an isometric contraction are not very significant. The true effectiveness of the isometric contraction occurs when a muscle that is already in a stretched position is subjected to an isometric contraction. In this case, some of the muscle fibers are already stretched before the contraction, and, if held long enough, the initial passive stretch overcomes the stretch reflex and triggers the lengthening reaction, inhibiting the stretched fibers from contracting.

Here are some examples of isometric stretching:

Hamstrings & Lower Back Isometric Streches:
Sit with legs together, straight in front of you with your toes pointed up. Reach as far as you can. Now try to push your thighs down through the floor. It should burn. Hold this for 30 seconds to a minute (2 if you can!), then release and you should be able to extend further. Repeat this process 3-4 times; extending further and holding your new stretch every time you release your hamstrings.

Once you have mastered these stretches, and you want to go for more you must master breathing. Taking slow, controlled breaths is essential to increase flexibility beyond a certain point -- read about breathing during stretching.