Isometric exercises, or static contraction exercises, do not involve any joint movement or change in muscle length. You simply hold a position against resistance. Although this type of training has its place in some exercise routines, it does not improve functional strength or muscular endurance. Isometric training mostly benefits those with an injury, arthritis, mobilization issue or anyone who cannot move a joint through the full range of motion without discomfort.
Isometric Contractions
The word contraction indicates muscle movement, usually the shortening of the muscle. However, an isometric muscle contraction does not involve any change in the length of the muscle. The muscle engages against resistance, but does not shorten or lengthen. If you hold your arm parallel to the floor, your shoulder muscles are not actively moving, but they are working. An isometric contraction can be part of an exercise, such as holding the top of a leg extension, or it can be the exercise, such as holding a plank.
Function
Isometric exercises do not improve strength or muscular endurance, but they can maintain muscle strength. You only work the muscle in one position during an isometric exercise, not through its full range of motion. For this reason, isometric exercises do not improve coordination, speed or sports performance. This type of training is most often used in physical rehabilitation environments. It is an advantageous for those with joint or mobilization issues. Dr. Edward R. Laskowski, M.D. of the Mayoclinic.com warns that those with heart problems or high blood pressure should not engage in isometric training.
Isometric Exercises
The plank is an isometric exercise for your core muscles, including your abdominal and low back muscles. You hold the top of a pushup position. Your body should be a straight line from your shoulders to your ankles. You can do this exercise with your hands flat on the floor or your forearms on the floor. The wall sit is an isometric exercise for your leg muscle and glute muscles. Stand with your back against a wall. Drop down so your thighs are parallel to the ground and your knees are at a 90-degree angle. Hold these positions for 10 to 30 seconds.
Other Isometric Exercises
You can turn most standard strength training exercises into an isometric exercise. Hold the resistance at a point close to peak contraction. Hold your leg fully extended at the top of the leg extension exercise. Suspend your body at the top of a pullup to isometrically work your back muscles. Hold your arm parallel to the ground at the top of a lateral raise exercise. Push against a wall to isometrically work your chest and arms.
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