Recent research has indicated that specific static movements could aid in combating high blood pressure without the necessity for intense exercise. The study, divulged in the British Journal of Sports Medicine, determined that “various exercise training modes improve resting blood pressure, particularly isometric exercise”.
Isometric exercises have witnessed a rise in popularity owing to their proficiency in reducing blood pressure, and they can cultivate strength and stability in certain muscle groups without elaborate gear.
The NHS describes isometric exercises as a form of strength training where muscles are contracted gently while the joints remain motionless. These exercises are often employed at the commencement of tendon rehabilitation and are also referred to as ‘static exercises’.
It is believed that these exercises augment blood circulation by compressing and liberating blood vessels during muscle contractions, which boosts circulation and potentially benefits heart health.
What are isometric exercises?
Notable isometric exercises include planks, wall sits, and glute bridge holds – during which the muscles engage in contraction without altering length. This not only stabilizes joints but also strengthens the related muscles with reduced strain from movement, reports Surrey Live.
Dean Zweck, product development manager at Total Fitness, offers a list of five easy isometric exercises that can be performed in the tranquillity of one’s home, such as the familiar wall sits.
1. Wall sits
The clue with this is in the name. Simply stand back against a wall and slide down until your knees are at a 90-degree angle, so your thighs are parallel to the ground and your back is straight against the wall.
Hold this position, being sure not to move up or down as you will release the tension. Try and hold this for 60 seconds.
Wall sits help to improve lower body endurance and stability, and you can intensify a wall sit by alternating leg lifts. Muscles worked are the quadriceps, hamstrings and glutes.
2. Superman hold
Lie face down and extend your arms outwards with your legs straight.
Then lift your arms, chest and legs off the ground at the same time, holding the position – like Superman. This is a great exercise to help you strengthen your shoulders, glutes and core, and improve stability.
This works the lower back, shoulders, glutes and core.
3. Glute bridge hold
To help target your glutes, this exercise requires you to lie on your back with your knees bent and feet flat on the ground. Slowly lift your hips until your body forms a straight line, slightly rolling onto your shoulders for support and hold the position.
It helps you strengthen all the muscles in the back of your body and improve hip stability. To intensify the workout, place a weight on your hips.
This exercise targets the glutes and hamstrings and also engages your core muscles to help stabilise the pelvis. 4.
4. Plank
The plank is one of the most popular isometric exercises. You can start in a push-up position with your arms and legs straight, or lower onto your elbows with your legs straight.
Maintain a straight body line and hold the position. This exercise primarily targets the core muscles, enhancing stability while also improving shoulder and back strength.
To increase the intensity, lift one leg and hold the position. This will work both the core and shoulders.
5. Bicep curl
Another effective isometric exercise is the bicep curl. This can be performed either seated or standing.
Hold a dumbbell or weighted item in each hand, with your palms facing upwards and your arms at a 90-degree angle. Ensure your arms remain steady throughout.
Isometric bicep curls are beneficial as they promote endurance in your arms, and you can easily increase the weight too. You’ll quickly feel the burn with this exercise.
The muscles worked include the biceps, forearms and shoulders.