What are Isometric Exercises?
Isometric exercises are ones that contract the muscles without any movement of the joints they are attached to. They involve holding static positions for long periods of time.
Most muscle strengthening exercises involve moving joints - using the muscles to push or pull against resistance. However, there is growing evidence that isometric exercise, which delivers constant muscle tension, helps muscle endurance and supports dynamic exercise.
This is good news as many people who suffer from back pain have weaker postural muscles. To develop those muscles you need endurance throughout the day, rather than just short bursts.
Isometric exercise develops tension in the muscles by holding the body in a certain position or holding a weight for a period of time. That muscle contraction allows the tissue to fill with blood and form more muscle. This can help improve strength and endurance.
Advantages of Isometric Exercise:
Relatively easy to do and requires little or no equipment
Activates many muscles at once so good for improving posture. Good posture requires many muscles to work together as a team!
Easier to perform and harder to get wrong - dynamic exercises such as squats can easily cause injury if performed incorrectly
Some research indicates isometric exercise can help to lower blood pressure
A couple of isometric exercises for you to try:
The Plank:
This is great for strengthening core muscles.
Start in a press up position
Bend the forearms so the elbows are flat to the ground
Hold the body in a straight line, with forearms under the shoulders, keeping your buttock, tummy and leg muscles tight. You can be on your knees or toes
Start by holding the position for 10 seconds and gradually build up over time
Wall Sit:
This is a good exercise for building up your leg muscle strength without loading your lower back.
Stand two feet in front of a wall, facing away from the wall with your feet shoulder width apart
Slowly lower your body into a sitting position with your back flat against the wall
Bend your knees to a 90 degree angle - reduce this angle if you need to, to start with. Keep tension in your core
Hold the position for as long as you are able to - gradually increasing over time
It is important you perform these exercises correctly to avoid injury. Start with shorter bursts and look to increase over time. If you need help, speak to us next time you visit and we will demonstrate and help you find the right position.