Sometimes it’s hard to get motivated to do much movement-based exercise. Fortunately, isometric exercises offer strengthening without moving much at all.
Many different things can get in the way of a good exercise session. Work, family, time constraints, and a whole host of other things can contend for your attention, and let’s face it—the fire of motivation can sometimes be less than a spark.
Maybe the thought of exercising crosses your mind, but you don’t want to go through all the strenuous movements and sweat everywhere. I can sympathize, but only briefly, because therapists are naturally inexorable about maximizing health. After all, there are exercises to do and no time like the present.
An alternative to movement-based exercises might appeal to you: isometric exercises.
In short, isotonic exercises are ones where the joints and muscles move, with the muscles shortening and lengthening throughout the movement. Isometric exercises, however, involve sustained muscular contraction without moving them, while the joints stay still. The tension is significant, and the exercises can be quite challenging without much movement. If you have sore joints, poor endurance, or are generally weak, isometric exercises can be just the ticket for increased strength and muscle density.
Before you try these “still” exercises, you may wish to confer with your health care provider to make sure they are right for you. My patients tolerate them quite well, and I want you to tolerate them well, too.
5 No-Move Isometric Exercises
Isometric exercise requires little space and movement—just imagine you’re a statue—and remember to breathe.
1. Wall Sits
This exercise focuses heavily on your quadriceps—the muscles along the front of your thighs. Once you get into position, all you have to do is sit there. The trick? It’s hard!
Practice tip: Be sure to wear shoes that won’t slip out from under you.
Step 1: Stand with your back against a wall. Slowly move your feet out and bend at the hips until you reach 90 degrees of hip and knee flexion. You will effectively be in a sitting position without a chair beneath you.
Step 2: Try to hold this position for 30 seconds. Holding the position for 30 seconds counts as 1 set. Try to perform 3 sets.
Modification: If you can’t go to 90 degrees of hip flexion, sit down as low as you can. Don’t worry—you’ll get stronger over time.
Challenge time: Squat with your feet touching, and then try lifting one foot off the ground at a time when you’re in a squatting position. It’s quite hard—don’t be disappointed if you can’t do it at first.
Why I like it: This exercise forces you to carefully attend to form and work hard to maintain your position.
