Isometric Exercise – What is the big deal?
Isometric means “of equal measure”. The equal measure here is the muscle length, that doesn’t change when we exercise.
Examples of isometric exercise are: planking, wall sitting, static lunge or similar, where the muscle works under load, but doesn’t change in length.
Isometric training can be useful in rehabilitation, when limited motion is desired. It’s convenient, that we don’t require any equipment or much space to do these exercises. The exercises are easily learned and low risk compared to more intricate dynamic exercises and progress can readily be measured.
Planks and side planks are some of the best exercises for bracing and improving our core muscles.
Lowering Blood Pressure!
A paper published in the British Journal of Sports Medicine July 2023 found that isometric training was better than any other physical exercise in reducing blood pressure. The paper was a large scale systematic review and analysis of 270 randomised, controlled exercise trials and it was aimed at identifying the most effective workout type for managing high blood pressure.
Just about any physical exercise is beneficial for heart and circulation, but it is impressive that isometric exercises top both cardio and dynamic resistance training.
Where to start?
Wall sitting may be the new sitting!
To do a wall sit, you lower yourself so your thighs are horizontal or parallel to the floor with flat feet and vertical shins, while resting./ pressing your back to the wall.
Aim for 30 seconds.
Thighs less than parallel with the floor if you are a beginner.
Always consult with your chiropractor or other qualified health care practitioner if in doubt.
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