ISOMETRIC EXERCISE, and YOU
You are probably reading this article because you are concerned that you, or somebody close to you, is not getting enough exercise to maintain or improve their physical condition. We constantly read of the need to eat more wisely, be more alcohol aware, quit smoking, and exercise more.
Suppose you do all those things, but you cannot exercise more. You may be bed-bound, chair-bound, or restricted to moving only with a mechanical aid, e.g., a frame or wheelchair. Whatever the cause of your limited mobility – post-operative rehabilitation, rheumatoid arthritis, a neurological condition that reduces motivation and activity levels – you need all the exercise you can get to maintain your muscle tone and stimulate your blood flow.
But how can you exercise without walking, running, or becoming breathless? Well, you can – the answer is Isometric Exercise. Your next question is, of course, what is Isometric Exercise? Except for a few involuntary muscles, such as the heart, our muscles can only contract. They come in groups or pairs. When you want a limb to move, one pair is instructed to contract and the other to relax. The contraction causes the limb to move in the chosen direction. The other muscle is stretched, waiting for the signal to contract and return the limb to its original position.
Let us take a straightforward example. As you read this, you probably sit at your laptop, iPad, or iPhone. Keep reading, but just for the moment, make both hands free.
With your left hand across your chest, lightly grasp the outer edge of your right shoulder. Raise your right arm to the horizontal. You should feel muscles bunching (contracting). If you raise your arm to the vertical position, you will feel the muscles bunch even more. Now, place your left hand under your right armpit. Lower your arm slowly. You will feel another set of muscles bunch as you return your arm to rest. In this simple exercise, your arm moves, i.e., the exercise is isotonic – causes movement.
Isometric exercise is when the muscle(s) contract (bunch) but cause no movement. An example is when you try but fail to unscrew the lid off a jar. You make an effort. You exercise various groups of muscles. The muscles bulge, but nothing moves—the top stays on. The exercise is isometric (no movement)
You can check this out by gripping your right forearm with your left hand. Clench your right fist. You will feel the muscles on both sides of your right forearm bunch, but there is no movement. Just to be sure, do the same experiment again. Breathe in and count to six. Relax!
Well done. That was your first isometric exercise.
WHO CAN BENEFIT?
The largest group to benefit from isometric exercise is seniors and other individuals who are permanently or essentially bed or chair-bound. A second group consists of those who may be mobile but lack the stability or strength to make walking practical, for example, osteoarthritis. At any age, recovery from surgery or injury may require extended periods of bed rest. For all these groups, isometric exercises help maintain or improve your muscle tone, stability, and the inevitable muscle atrophy that comes with age or prolonged inactivity.
WHAT EQUIPMENT DO I NEED?
Here is the good news. You can do these exercises at home. You need no equipment; you need a chair and a wall—some exercises you can even do in bed. Isometric exercises can be done anywhere, at any time. You do not need a gym.
WHERE CAN I FIND MORE INFORMATION?
This article is not intended to be a 101 of isometric exercise. It is intended to spark your interest in an exercise routine that may lead to a healthier, more active, and more independent life. If you have not done so, consult your Doctor or physiotherapist about the best exercise for your circumstances and aspirations.
You are probably reading this article because you are concerned that you, or somebody close to you, is not getting enough exercise to maintain or improve their physical condition. We constantly read of the need to eat more wisely, be more alcohol aware, quit smoking, and exercise more.
Suppose you do all those things, but you cannot exercise more. You may be bed-bound, chair-bound, or restricted to moving only with a mechanical aid, e.g., a frame or wheelchair. Whatever the cause of your limited mobility – post-operative rehabilitation, rheumatoid arthritis, a neurological condition that reduces motivation and activity levels – you need all the exercise you can get to maintain your muscle tone and stimulate your blood flow.
But how can you exercise without walking, running, or becoming breathless? Well, you can – the answer is Isometric Exercise. Your next question is, of course, what is Isometric Exercise? Except for a few involuntary muscles, such as the heart, our muscles can only contract. They come in groups or pairs. When you want a limb to move, one pair is instructed to contract and the other to relax. The contraction causes the limb to move in the chosen direction. The other muscle is stretched, waiting for the signal to contract and return the limb to its original position.
Let us take a straightforward example. As you read this, you probably sit at your laptop, iPad, or iPhone. Keep reading, but just for the moment, make both hands free.
With your left hand across your chest, lightly grasp the outer edge of your right shoulder. Raise your right arm to the horizontal. You should feel muscles bunching (contracting). If you raise your arm to the vertical position, you will feel the muscles bunch even more. Now, place your left hand under your right armpit. Lower your arm slowly. You will feel another set of muscles bunch as you return your arm to rest. In this simple exercise, your arm moves, i.e., the exercise is isotonic – causes movement.
Isometric exercise is when the muscle(s) contract (bunch) but cause no movement. An example is when you try but fail to unscrew the lid off a jar. You make an effort. You exercise various groups of muscles. The muscles bulge, but nothing moves—the top stays on. The exercise is isometric (no movement)
You can check this out by gripping your right forearm with your left hand. Clench your right fist. You will feel the muscles on both sides of your right forearm bunch, but there is no movement. Just to be sure, do the same experiment again. Breathe in and count to six. Relax!
Well done. That was your first isometric exercise.
WHO CAN BENEFIT?
The largest group to benefit from isometric exercise is seniors and other individuals who are permanently or essentially bed or chair-bound. A second group consists of those who may be mobile but lack the stability or strength to make walking practical, for example, osteoarthritis. At any age, recovery from surgery or injury may require extended periods of bed rest. For all these groups, isometric exercises help maintain or improve your muscle tone, stability, and the inevitable muscle atrophy that comes with age or prolonged inactivity.
WHAT EQUIPMENT DO I NEED?
Here is the good news. You can do these exercises at home. You need no equipment; you need a chair and a wall—some exercises you can even do in bed. Isometric exercises can be done anywhere, at any time. You do not need a gym.
WHERE CAN I FIND MORE INFORMATION?
This article is not intended to be a 101 of isometric exercise. It is intended to spark your interest in an exercise routine that may lead to a healthier, more active, and more independent life. If you have not done so, consult your Doctor or physiotherapist about the best exercise for your circumstances and aspirations.
