When you think of exercise, you think of movement – running, lifting weights, swimming and biking are all examples of movement based exercise. Sometimes, however, the most appropriate exercise is in a static position. Let’s take a look at some of the benefits of these muscle contractions and how a series of isometric exercises could be exactly what you need!
Isometric exercise, or isometrics, are a form of strength training in which the joint angle and muscle length do not change during a muscle contraction. These exercises can are multifaceted and are able to be utilized in a wide range of situations. Many health care professionals prescribe isometric exercise as a rehabilitative procedure necessary to the healing process. Isometrics are easily regulated by the individual and are the least stressful form of exercise. A low-grade (intensity) isometric can be utilized to help re-establish the communication pathway with your brain in order to regain proper control of a certain joint position. It is also a great tool for post-surgical interventions to rebuild strength around a joint that has been operated on. As you feel more controlled with these joint positions, you can slowly increase the amount of force that you are generating to challenge the muscle further. The micro-progressions allow you to move forward as fast, or as slow, as your body can tolerate, and as a result, you are able to build a solid foundation for your body to improve from.
Isometrics, although not as well known in this manner, are also extremely effective in generating overall muscular strength and endurance. When performing a rehabilitative isometric, you would typically hold for 10 seconds or less, however you can build those durations up as your body can tolerate them. Holding a high intensity isometric for 30, 45 or even 60 seconds is not an easy task to overcome. Your muscles will be under constant tension which will facilitate muscle growth (and you will most likely “feel the burn”).
Try to implement various isometric exercises throughout your workout routines. Rather than using the leg extension machine to blast your quads, try to hold an isometric in varying degrees of hip flexion (10, 20, 30, 40, 50, 60, 70, 80 and 90 degrees if possible). Hold each position for 30 – 60 seconds and ensure that you are creating a maximal contraction for the entire duration of the isometric. Utilize this technique with any other joint position throughout your body (hip, knee, shoulder, etc.) to experience an entirely different exercise experience!