Learning how to perform a few different isometric exercises and when to perform them will allow you recovery more quickly from injury. While isometric exercise is important for maintaining strength, it is not effective at increasing overall muscle strength or improving athletic performance. Isometric exercises are generally used for rehabilitation of muscles and joints because the stationary position requires less stabilization. As with all exercises, make sure you have medical clearance before you perform them.
Wall Push
Straining a chest muscle can be extremely painful; however, recovery should include the wall push exercise. To perform, position yourself two feet away from a wall and stagger your feet so that they are one foot apart vertically. Lean forward at your waist an put your hands against the wall with a partial bend at your elbow joint. Push against the wall as hard as you can while keeping your elbows and shoulders stationary. Continue pushing without movement for 30 seconds to activate your chest muscles.
Calf Raise Hold
Sprained ankles are a fairly common occurrence and can happen to almost anyone. The calf raise hold will help require your calf muscles to hold a sustained contraction. Stand on the edge of a small step so that your feet are together and your heels are over the edge. Grab the handrails and push down with your toes to elevate your heels. Your position for the exercise is reached when your heels are higher than your toes by 2 inches. Hold this position for 30 seconds and then relax.
Wall Squat Hold
The wall squat hold is useful for recovery to almost any injury to any muscle injury to your lower body or hips. To get in the correct, place your back against the wall and step your feet away from the wall by one foot. Move your feet shoulder-width distance apart. While keeping your back and head against the wall, lower your bottom until your upper thigh is parallel to the floor and a 90-degree angle is formed at your knee joint. Hold this position for 30 seconds.
Toe Up Hold
The toe up hold maneuver targets your anterior tibialis. This muscle is one of the primary reasons for getting shin splints. It is also beneficial to use after an ankle sprain. The toe up hold exercise can help you maintain strength in this area if it becomes strained. Stand upright while looking straight ahead. Place your feet together and lift your toes off of the ground. Hold this dorsi-flexed position of your ankles for 30 seconds.
References
- MayoClinic.com; Isometric Exercises: Good for Strength?; Edward Laskowski; December 2009
- Brian Mac Sports Coach: Muscle Training
- MayoClinic.com; Slide Show: Pregnancy Exercises - Wall Push-up; September 2010
- Sports Injury Bulletin: Calf Rehabilitation & Low Back Rehabilitation
- Flash Mavi: Isometric Wall Squat
- University of Scranton; Heel Walking; Edmund Kosmahl
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