Written by Marissa Hoen | July 6th 2020
What are Isometrics?
A sustained contraction of a muscle against an unmoving resistance. The plank is a classic example of an isometric exercise for many muscle groups throughout the body.
Why do them?
Rehab
Pain relief (OsteoArth study, Anwer et al., 2014)
To gain strength (Anwer 2014, )
Lower blood pressure (Carlson et al., 2014). Anyone with high blood pressure: be cautious when trying new exercises including isometrics, as blood pressure is shown to rise immediately post exercise and then drop down to baseline or lower 10-15 mins later. (Ogbutor et al., 2019).
Easily modifiable with less impact on joints.
Can be done anywhere, anytime, by anybody!
When should I do them in my workout?
Warm up
Main event
Cool down
Isometrics are great at any point in your workout, as the intensity can be modified by your own muscular effort!
How do I do them for each major muscle group?
Think about each movement that you can do. Then break a movement down into its simplest components. Try to recreate those simple actions, holding your position against a resistance. Say I want to improve my back strength so it is easier to sit with an upright posture. To do an isometric contraction for your back muscles, press your upper back and shoulder blades into your chair and hold for at least 5 seconds. As always, remember to breathe!
References
Anwer, S., & Alghadir, A. (2014). Effect of isometric quadriceps exercise on muscle strength, pain, and function in patients with knee osteoarthritis: a randomized controlled study. Journal of physical therapy science, 26(5), 745–748.
Carlson, D. J., Dieberg, G., Hess, N. C., Millar, P. J., & Smart, N. A. (2014). Isometric exercise training for blood pressure management: a systematic review and meta-analysis. Mayo Clinic Proceedings, 89(3), 327+.
Ogbutor, GU., Nwangwa, EK., & Uyagu, DD. (2019). Isometric handgrip exercises training attenuates blood pressure in prehypertensive subjects at 30% maximum voluntary contraction. Nigerian Journal of Clinical Practice, 22(12), 1765-1771.
Image credit: https://www.vectorstock.com/royalty-free-vector/cartoon-girl-doing-exercise-forearm-plank-vector-18397076