Injury, arthritis, and other conditions can limit a person’s mobility which makes ordinary exercises impossible or difficult to execute. But isometric exercises are safe because they are used in injury rehabilitation and physiotherapy. These particular activities need force that’s applied at a resistant object. It will tense your muscles without you doing any movement. Isometric exercises will help you strengthen your isolated muscle groups, but your muscle length will not change. Below are tips and instructions on how to do isometric exercises.
- Use weights. Choose a weight that you’re comfortable with. Start with a dumbbell if you do not have any weightlifting experience. Hold your dumbbell in a motionless and semi-contracted condition for several seconds. Perform this exercise 5-10 times.
- Stand in a doorframe. Put your hands at your sides. Press yourself out against the doorframe for several seconds. Perform this exercise 5-10 times.
- Isometric shoulder raises. Stand with feet and shoulder width apart. Your knees must be slightly bent. Hold a dumbbell in each of your hand, then lift the weights on your side. Lift the weights upwards until they reach shoulder length. Your arms must be parallel to the floor. Hold the dumbbell in this posture for 10 to 30 seconds. Perform the exercise 2-3 times.
- The plank. This exercise is good for you to gain abdominal strength. Most of your muscles will be engaged in this exercise. Besides abdominal improvement, you will also enhance your back condition. It is one of the finest core exercises that you can try. Begin by lying on the floor flat, then gradually raise your body like you’re resting on your forearms and toes. You must keep your ab muscles taut, and your back flat as you hold the posture for 10 to 30 seconds. Perform the exercise 2-3 times.
- Isometric calf raises. Stand on a wall with one foot and slightly touch it with your hands if you need balance. Don’t let yourself rest on the wall. Rise-up on your toes and hold the posture for 10 to 30 seconds. Switch the position of your feet then perform the activity in your other calf. Perform this exercise for 2-3 times.
- Chair leg extension. Firmly push your tailbone against the back of a chair. It you can adjust your chair, then heighten it to make your thighs parallel to the floor. Slightly hold the seat pad’s edges or the armrests. Keep your back in a straight line and look straight. Gradually straighten your right leg and your foot must be flexed onto your shin. Your leg must be extended fully during this movement. Gradually go back to the beginning posture. Perform this exercise for 10 repetitions, then do it again using your left leg.
It usually involves muscle contractions using your own body structure, structural items like pushing yourself against a doorframe, weight machines, free weights or elastic equipment like holding weight in a stable posture, and pressure plate tools that can digitally read maximal force.
You will experience muscle growth using isometric exercises but ensure that you don’t have any blood pressure problem because it can heighten your blood pressure immediately. Consult your physician first before doing any of these exercises.