Isometric Exercises
Isometric exercises involve the contraction of a particular muscle or a certain group of muscles. When performing isometric exercises, the length of your muscles is not supposed to change, and the affected joint isn’t also supposed to move. This means these exercises are best performed in static positions instead of dynamic through a range of motions. The best thing about isometric exercises is that you can practice them from anywhere without necessarily requiring you to lift weights or use special equipment.
There are two common types of isometric exercises: overcoming and yielding isometrics. Overcoming isometric is whereby the joint and muscle work against an immovable object such as a wall. On the other hand, the yielding isometric is where the joint and muscle are held in a static position while being opposed by some resistance. Isometric exercises are majorly used when you want to strengthen the core.
The advantages of isometric exercises
You can practice them from anywhere at any given time.
People can do isometric exercise from anywhere since it does not require any special equipment, making them very versatile. This means you can skip the gym to gain strength training benefits. Sitting in your office chair and flexing your abs can also be considered an isometric exercise.
They are helpful during rehabilitation.
When healing from an injury, it sometimes requires you to perform exercises to help you build strength in the muscles or joints. Isometric exercises are perfect for anyone healing from an injury due to their lack of impact that other exercises may require. These exercises are reliable when recovering from injuries associated with hips, shoulders, and ball-and-socket joints such as the knees.
They help in lowering blood pressure.
A study by Mayo Clinic has shown that isometric exercises help reduce systolic blood pressure compared to aerobic exercise and resistance training exercises. The important point is to speak with your doctor before beginning these exercises if you have high blood pressure or heart problems.
They can help in relieving depression.
It has always been known that exercise can be a natural remedy for depression, especially regarding how depressed people feel about themselves. Isometric exercises are an easier way of achieving this because they are less intimidating and they are doable for most people.
Who should consider isometric exercises?
If you want to improve your joint stability and muscular endurance, then isometric exercises may be right. These exercises involve contracting your muscles without moving your joints and can be done anywhere, anytime.
Isometric exercises are especially beneficial for those new to exercise, as they are relatively low-impact and can be performed with little to no equipment. They are also a great option for those who have joint pain or other injuries, as they can be done without putting any stress on the joints.
If you want to improve your overall strength and power, there may be better options than isometric exercises. These exercises are best for those looking to enhance their muscular endurance and joint stability.
Can I do isometric exercises at home?
Yes, you can do isometric exercises at home. Here are some examples of isometric exercises that you can do at home:
Wall sits:
Place your back against a wall and slide down until your knees are bent at a 90-degree angle. Hold this position for 30 seconds to 1 minute.
Planks:
Start in a push-up position with your feet shoulder-width apart and your body in a straight line from head to heels. Hold this position for 30 seconds to 1 minute.
Isometric squats:
Stand with your feet shoulder-width apart and your hands behind your head. Lower your body down into a squat position and hold for 30 seconds to 1 minute.
Isometric lunges:
Start in a split stance with your right foot forward and your left back. Lower your body into a lunge position and hold for 30 seconds to 1 minute.