The Benefits of Isometric Exercises

The Benefits of Isometric Exercises

Isometric exercises place tension on a muscle without moving the surrounding joints.
By applying constant tension to the muscles, isometric exercises can be useful for
improving physical endurance and posture by strengthening and stabilising the
muscles.

There are two types of muscle contraction: isotonic and isometric. Isotonic
contractions occur when muscles become shorter or longer against resistance, and
tension remains the same. Isometric contractions occur when tension increases but
the muscle remains at a constant length.

Some isometric exercises develop tension by holding the body in a certain position,
while others may involve holding weights. Holding the muscle contraction allows the
muscle tissue to fill with blood and create metabolic stress on the muscle. This can
help improve strength and endurance.

An advantage of isometric exercises is that they are easy to perform, usually do not
require any equipment, and are easily incorporable into many weightlifting exercises.
Some benefits of isometric exercises may include:

 They activate multiple muscle fibres simultaneously.
 They are suitable for people with an injury or medical condition that restricts
movement. I.e. osteoarthritis
 They are an effective way to lower blood pressure.
 Isometric exercises can improve muscle stability and the ability to hold weight
over longer periods.
 They are effective at reducing pain in lower back, neck and spine.

Here are some examples of isometric exercises and how to do them:

1. Plank

Start in a press-up position. Bend the elbows so that the forearms are flat on the
ground. Hold the body in a straight line, with the forearms underneath the shoulders,
keeping the core muscles tight. Start with holding this position for 10 seconds and
build up over time.

2. Wall sit

The wall sit is a simple exercise for improving muscle endurance in the thighs
without straining the lower back muscles. To perform a wall-sit; stand around 2 feet
in front of a wall, with the feet shoulder-width apart. Slowly lower the body into a
sitting position so that the back rests flat against the wall. Bend the knees to a 90-
degree angle as if sitting on a chair, keeping tension in the core. Hold this position
for as long as possible.

3. Glute bridge

The glute bridge exercise targets the gluteal muscles behind the quadriceps. To
perform a glute bridge; lie on the back with the knees bent upward so that the feet
are planted flat on the floor. Extend the arms and face the palms upward. Engage
the core muscles and lift the hips away from the ground until the torso is a straight
line, using the arms for stability. Hold this position while keeping the core muscles
active.

4. Dead hang

The dead hang will work the upper body, particularly the shoulders. To perform this
exercise: Grab a pullup bar with the hands shoulder-width apart. Cross the feet and
lift them back off the ground so that the body is hanging in the air. Hold this position
for as long as possible.

5. Isometric squat

This exercise is a variation of the traditional squat that builds endurance in the leg
muscles. To perform this exercise; stand with feet at least shoulder-width apart.
Slowly bend the knees, push the hips backward, and lower into a squat position. At
the bottom of the movement, move the arms forward to aid balance. Hold this
position.

For more information on isometric exercises and to get your own suitable individualised strength and conditioning programme, you can book in for an initial assessment session by contacting us by phone on 02031120119, by email on ergotechealth@gmail.com or via WhatsApp on +447960380053 or clicking the green WhatsApp button on the bottom right of our website.