Isometric Exercises
June 20, 2008
An isometric exercise is a movement in which no movement is required. It is a wonderful way to exercise the muscle while in a stationary position. It doesn’t involve extreme joint rotation; it is the best for them who are having muscle problems, heart problem or various health problems regarding health. Isometric exercises consist of contracting and relaxing muscles without changing joint angle or changing the length of muscles.
Isometric exercises can be added to any exercise to increase effectiveness. The most important component of isometric exercise is breath control. You must assume a straight position where the spine is aligned, such as standing or sitting straight up with shoulders back. The most effective method of Isometric exercise utilizes a steady rhythmic breathing to assure enough oxygen intakes for proper muscle usage.
Some of the examples of isometric exercises are given down:
100 Breath Exercise
• Lie down on the mat with arms on your sides.
• Put your face up and bend your legs to 90 degrees.
• Try to lift your head and shoulder from the mat.
• Now, take 5 consecutive inhales.
• Intake of breath must be short and do the 5 short exhales.
• At the same times try to lift the arms of the mat and pulse them in unison with the breath.
• Your palms should face up on inhale and down at the time of exhale.
• Repeat the process for 10 times to the 100 breaths.
Isometric Calf Raises
• Stand next to a wall straightly.
• Stand on your one foot and touch the wall lightly for balance, if necessary, but if you don’t there is no need to touch the wall.
• Try to rise up on your toes.
• Hold the current position for 1-30 seconds.
• Switch feet and repeat the exercise for other half.
• Repeat the exercise for both the calves for 3-4 times.
The Plank
• Lie down flat on the floor.
• Slowly and gradually raise your body as you are resting on your toes and forearms.
• Now, keep your back flat but muscles taunt.
• Hold the position upto30 seconds and repeat the process for 2-3 times.
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thanks a lot..
it really helps =)
I am having a problem with my pelvic floor dropping. Are there any exercises (isometric) for this problem?