Imagine standing at a dinner party, eating appetizers and exercising at the same time? Or sitting on a crowded plane and exercising ? Is it possible? Yes, it is. Isometric exercises are active contractions of muscles without moving the limbs. A common example is someone flexing his/her arm to “make a muscle”. One sees the biceps muscle form in the arm but the individual keeps the arm still. This type of contraction can be done in all of our muscles and it is very beneficial.

Isometric exercising can be utilized when there is pain with movement in some part of the body.  The individual contracts the muscle isometrically without moving the arm, leg or back and begins to build strength. In this case, it behooves the exerciser to contract the muscle at less than 100% of his effort so the contraction is pain free. Consider someone who has severe arthritis or fibromyaglia. It is important for these individuals to stay strong yet on some days the pain can be very bad. On the painful days, isometric exercises are warranted.

These exercises may also be helpful if someone is very weak and bedridden. The person may not be able to lift an arm or a leg, so “making a muscle” in the legs, feet and arms is a way to start to build strength. Physical therapists may also start isometrics post surgically on various clients in the first phase of rehabilitation.

As crazy as it sounds, these exercises are good for long car or plane rides. It helps to keep the circulation flowing in the muscles. And it gives you something to do!

The contraction should be held for six seconds. Counting in this fashion: “One one thousand, two one thousand…up to six.” Repeat 20-30 times. It is important to note that you should avoid holding your breath while you are holding the contraction. The best way to avoid holding your breath is to count your six second hold out loud. (Whisper softly if you are at a party.)

Some common dinner party or airplane isometric exercises are: 1) squeezing your buttocks together. 2) squeezing your shoulder blades together  3) making a fist and clenching it. 4) tightening up your thigh muscles  5) drawing in your abdominal muscles and trying to lengthen your spine at the same time. 6) Pressing your thighs together. If you don’t want to be noticed, it is important to try to look relaxed at the same time you are doing these exercises or the other guests will start to worry about you! Go on and get started!