How to Do Isometric Exercise

Due to arthritis, injury or another condition, some people have limited mobility, making traditional exercise difficult or impossible. Isometric exercises are so safe, they are used in physiotherapy and injury rehabilitation. These specific exercises entail force that is applied to a resistant object, which involves tensing the muscles without any actual movement. This helps strengthen isolated muscle groups, but the length of the muscle does not change.

Instructions

Difficulty: Easy

Standing in Doorframe

1. Stand in a door frame with your hands to your sides.
2. Press out against the door frame for a few seconds.
3. Repeat this about 5 to 10 times.

Use a Weight

4. Choose a weight that is comfortable for your fitness level.
5. Hold the dumbbell in a semi-contracted and motionless state for a few seconds.
6. Repeat about 5 to 10 times.

Sit in a Chair

7. Sit in a chair while facing a wall and place the ball of your foot against the wall.
8. Push against the wall with your foot and keep your ankle joint still for a few seconds.
9. Repeat about 5 to 10 times.

Tips & Warnings

• The door frame is stationary, and the muscles remain in the same place. But force is constantly being applied.
• The muscles contract, but the ankle joint does not move.
• Work to increase the flexibility of an injured area as well as that of the surrounding muscle groups. Combat traveler's thrombosis. Prolonged sitting and little movement, such as on an airplane or in a car, could cause thrombosis, more commonly called blood clots. Studies by New Zealand's Ministry of Health indicate isometric movements may help prevent this condition.
• As with any exercise plan, consult your physician prior to beginning.