Isometric exercises, or isometrics, are a form of strength training that keeps your joints and muscles in a static position. In other words, there is no range of motion in these exercises. Isometrics are ideal if you have joint pain or muscle aches, because they limit the amount of stress placed on them. Check with your doctor before trying new exercises.
Biceps and Triceps Contractions
Lock your arms and keep them at your sides. Contract, or stiffen, your biceps and triceps while also stabilizing and engaging your core muscle groups. In particular, contract your abdominal lower back muscles. Keep a straight back throughout this exercise, and stand tall. Contract all muscle groups simultaneously for 25 seconds, then rest for five seconds. Do four sets. Focus on your breathing, ensuring that it is rhythmic and has a steady pace.
Extended Arm Contractions
Extend your arms behind you so that they form approximately a 30-degree angle with the rest of your body. Contract your biceps and triceps, as well as your core muscles. Stand erect throughout this exercise, keeping a slight bend in your knees.
Concentrate on maintaining your form while squeezing all the muscles, and avoid bending forward. Contract all muscle groups for 25 seconds, then rest for five seconds. Perform four sets.
Quadriceps and Gluteus Contractions
Stand erect with a slight bend in your knees. Take a small step forward with your right foot. Contract your quadriceps and hamstring, as well as your gluteus maximus muscle on the right side. Avoid pushing down into the floor with your foot. Focus only on fully contracting all your muscle groups without moving your leg up or down. Contract the muscles for 25 seconds, then rest for five seconds and switch to the left side. Do four sets.
Bent-Arm Biceps Contractions
Do this exercise one arm at a time or both arms at the same time. Bend your arm to a 45-degree angle, and keep your bicep against your upper body. Contract your bicep as hard as you can, making a fist and engaging all the muscles in your arm. Don't move your arm. Concentrate on maintaining your form while squeezing your bicep muscle. Hold for 25 seconds, then rest for five seconds.
Pectoral Contractions
Stand erect with a straight back. Make fists and slightly curl them toward each other in front of your abdominals. Keep a bend in your arms. Contract your pectoral muscles, as well as your shoulder and biceps. Your pectoral contraction should get harder the closer you move your fists together. Maintain a static position, however, and avoid bumping your fists together repeatedly. Contract for 25 seconds, then rest for five seconds. Perform four sets.
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