Isometrics is sometimes called static contraction training, which accurately describes this type of strength training. Isometric exercises make the muscles contract and remain contracted while you stay static. Disabled persons with physical limitations can get toned and stronger with isometrics. Even holding stretches eventually causes an isometric contraction, according to an article by Stew Smith titled "Exercises for Disabled Vets." Get approval from your doctor before trying any of these exercises.
Isometric Shoulder Raises
Isometric shoulder raises are a gentle exercise you can preform in a chair or standing. All you need is a lightweight dumbbell. To perform this exercise, sit up straight and hold a dumbbell in your right hand. Extend your right arm out to your side at shoulder height so that it is parallel to the floor. Keep your arm raised for 10 to 30 seconds unless your shoulder becomes fatigued. Take a rest if you cannot hold your arm up for at least 10 seconds. Repeat with the left arm.
Abdominal Stretch
The abdominal stretch is part of Stew Smith' stretching program. The ab muscles contract after 60 seconds of stretching. This exercise is done on the floor but if it is easier for you, perform this exercise lying face down on a bed. To begin, prop your upper body off the floor or bed with your forearms. Lift your chest and look up toward the ceiling. Let the lower body relax and stay in this position until you feel your abdominal muscles contract. (See References 2).
Isometric Squats
Isometric squats work your lower body and allow you to use a wall for support. Leaning against the wall makes this exercise easier on your legs and your balance. The lower you squat, the harder the exercise is. You control how much work you do based on ability. To begin, stand with your back against a wall and your feet shoulder-width apart and parallel to each other. Hold your arms in front of you. Slide down the wall as far as you can or until your thighs are parallel to the floor. Hold this exercise for 10 to 30 seconds and then slide back up the wall.
Down Dog
Down dog is both a popular yoga pose and a recommended stretch in Stew Smith's program. Holding this position for 60 seconds causes the legs, arms, shoulders and abs to contract for isometric training. To perform this exercise, place your hands and feet on the floor in push up position. Then, hike your hips up toward the ceiling and push your heels into the floor.
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