Isometric exercises are a type of strengthening exercise in which you do not move the muscle through an entire range of motion. If you are suffering from osteoporosis, isotonic exercises, strength training while moving the joint, can increase swelling and scraping that occur in the bones. Since osteoporosis is a degenerative condition, reducing the amount of friction while increasing the strength of muscles can support joints and slow the progress of the disease. Talk to your doctor before starting a new exercise program.
Benefits of Strength Training
Suffering due to osteoporosis may already have set limits on your mobility and strength. The good news is you can develop more muscle mass with a consistent strength training program at any age. Getting older with osteoporosis means your bones become more brittle and prone to breaking. This is more common in women after menopause, when hormonal changes occur. Building strength helps protect bones by improving balance, thus reducing the chance of falling. Isometric exercises build strength without increasing stress on joints, helping to keep swelling to a minimum and bone grinding under stress reduced.
Isometric Core Exercises
Back problems are a common condition resulting from osteoporosis. The spine absorbs stress whether you are sitting or standing. The plank is a common isometric exercise that builds back and abdominal muscles to support the spine, helping maintain optimal distance between intervertebral disks. A basic plank looks similar to a push-up without the movement.
Place your toes on the floor and elevate yourself on your forearms, which should be shoulder-width apart. Tighten the abs and keep your back straight like a plank. You may need to work up to holding the position a minute at a time, or start on your knees to build strength for the basic form.
Using Your Hands
Use things around you to effectively perform isometric strengthening exercises. To build neck strength, use your hands as the method of resistance. Neck flexion and extension -- looking up and down -- are common stretches that are easily converted into isometric exercises by placing your hand on your head to resist the up or down motion. With enough resistance, your head won't move but your neck muscles will get a workout. Use the same method by looking left and right, with your hand preventing the actual movement by resisting the push.
Wall Resistance
A wall is a great isometric exercise tool; since most people can't move a wall, it provides as much resistance as you need. Standing at an outside corner, place your forearm in a right angle against one side of the wall. The rest of your body should be facing the other wall, giving you space to move. Push your arm into the wall to work chest muscles. Another exercise positions you with your back against the wall and hands dangling down at your sides. Push back with your palms against the wall to build shoulder and upper back strength.
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