Isometric resistance exercises help build the stabilizing muscles in the body, which support your joints, ligaments and bones and help prevent muscle strain and injury. Isometrics are used both as a tool to build muscular strength and also for rehabilitation following an injury. Consult your doctor before beginning any new exercise regimen, particularly if you are recovering from injury.
What Are Isometrics?
Isometric exercises are also known as static strength exercises. In an isometric exercise, both joint angle and muscle length stay the same throughout the exercise. Isometric exercises involve actions of the muscles where the muscles are not lengthened --- an eccentric action --- or shortened --- a concentric action. The muscles work without lengthening or shortening.
How do Isometrics Strengthen the Muscles?
Isometric exercises increase strength in the body and are an important addition to any exercise routine. Holding a position for a period of time forces the body to work against either added weight or body weight and gravity, which strengthens the muscles.
Benefits of Isometric Exercises
Isometric exercises help build stabilizing muscles, which surround larger muscles and your joints, ligaments and bones. Building these stabilizing muscles helps protect the joints, ligaments, bones and muscles in the area, which helps reduce risk of injury while also building strength. Holding an isometric exercise for a length of time also builds muscular endurance, which is important for athletes like runners, who have to perform an activity for an extended period of time.
Tips for Performing Isometric Exercises
When performing isometric exercises, it is important to warm up before to prepare the body for your workout. Five to 10 minutes of cardiovascular exercise or dynamic stretching will help the body get warmed up for your workout. It is also important to execute isometric exercises with correct form. While performing isometrics, poor form can lead to muscular imbalances, pain and strain. Finally, focus on contracting your abdominal area throughout your workout. This will help you maintain proper postural alignment and form and also improve strength in your core.
Examples of Isometric Exercises
Plank: The plank targets the entire core while also strengthening the upper and lower body. Lie prone, with your stomach on the floor. Lift your chest and place your elbows in line with your shoulders and perpendicular to the floor, with your palms facing down and forearms out in front. With feet hip-width apart, raise your body up so it is parallel to the floor. Keep your eyes looking forward just past your hands, so you don't put extra strain on your neck, and hold. Start with 10-15 seconds and increase as you become stronger.
Side plank: The side plank is similar to the original plank, but focuses more on the oblique abdominal muscles, which are on the sides of your core. Lie on your side. Place your elbow directly underneath the shoulder with the forearm forward, perpendicular to your body and palm down. Keeping the legs in line, one stacked on the other, raise your body up so you are on the side of your bottom foot and your elbow and forearm. Keeping the hips in line with the body, hold for the desired time.
Wall squat: The wall squat focuses on the legs. Press your back against a wall. Slowly lower down until your quadriceps are parallel to the floor, with a 90-degree angle at the knee. Keep your weight in your heels and hold this position until you are fatigued. For added resistance, hold weights in both hands.
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