Strengthening Without Lengthening: 5 Exercises You Can Do by Barely Moving a Muscle

Contact Your Elected Officials
Epoch Health Header

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 worryyou’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.

By Kevin Shelley

Read Full Article on TheEpochTimes.com

The Epoch Times
The Epoch Timeshttps://www.theepochtimes.com/
Tired of biased news? The Epoch Times is truthful, factual news that other media outlets don't report. No spin. No agenda. Just honest journalism like it used to be.

Five Reasons Why The Latest Czech Elections Were So Important

Populist-nationalist politician Andrej Babis is poised to return to the premiership after his party's victory. Here are 5 reasons why this is so important.

Bad Bunny is the NFL’s Latest Insult

After years of advocating social justice causes, the NFL chose left wing, gender fluid rapper Bad Bunny to headline the next Super Bowl. Does the NFL want conservatives fans?

Scheduling collides with legacy

The ACC’s footprint now sprawls from Boston and Miami to Salt Lake City and the San Francisco Bay, defying both geography and its own name.

The Paradoxical Patriot: The political odyssey of Frank S. Meyer

In his book, Daniel J. Flynn examines the ideological evolution of one of conservatism’s most paradoxical and overlooked architects, Frank S. Meyer. 

This Is America: Target™ Reparations

“This Is America” explores the cultural undercurrents pulling Western...

Judge Upholds Nassau County Ban on Transgender Athletes in Women’s Sports

A New York judge on Oct. 6 upheld a Long Island county law banning male athletes from participating in women’s sports at county-run facilities.

Takeaways From Pam Bondi’s Testimony Before Senate Panel

AG Pam Bondi testified before the Senate Judiciary Committee, defending some of the Justice Department’s moves while sparring with Democratic senators.

FBI Surveilled 8 GOP Members of Congress, Document Shows

The FBI surveilled Republican senators as part of its Arctic Frost investigation, a newly disclosed document shows.

Acting CDC Director Calls on Manufacturers to Break MMR Vaccine Into Separate Shots

A commonly used combination vaccine against measles should be replaced with separate shots, the acting director of the CDC said on Oct. 6.

Trump Says He May Invoke Insurrection Act in Portland If Necessary

President Donald Trump on Oct. 6 said he may consider invoking the Insurrection Act in Portland, Oregon, if necessary.

Trump: All Medium, Heavy Duty Trucks Entering US Will See 25 Percent Tariff on Nov. 1

President Trump announced on Monday that all medium and heavy-duty trucks entering the United States will see a 25 percent tariff starting on Nov. 1.

Treasury Names Social Security Commissioner as CEO of IRS

Treasury Sec. Scott Bessent announced that Frank Bisignano, the head of the Social Security Administration (SSA), will also serve as CEO of the IRS.

Agencies Terminated, Descoped 94 Wasteful Contracts With $8.5 Billion Ceiling Value, Says DOGE

Various federal government agencies have terminated and descoped 94 wasteful contracts over the past five days, DOGE said in an Oct. 4 post on X.
spot_img

Related Articles

Popular Categories

MAGA Business Central