| Learning about isometric exercises | |
Patients can strengthen and increase muscle tone by contracting muscles against resistance (from other muscles or from a stationary object, such as a bed or a wall) without joint movement. These exercises require only a comfortable position-standing, sitting, or lying down-and proper body alignment. For each exercise, instruct the patient to hold each contraction for 2 to 5 seconds and to repeat it three to four times daily, below peak contraction level for the first week and at peak level thereafter. Neck Rotators The patient places the heel of the hand above one ear, then pushes the head toward the hand as forcefully as possible, without moving the head, neck, or arm. The patient then repeats the exercise on the other side.Neck Flexors The patient places both palms on the forehead. Without moving the neck, the patient pushes the head forward while resisting with the palms.Neck Extensors The patient clasps the fingers behind the head, and then pushes the head against the clasped hands without moving the neck.Shoulder Elevators Holding the right arm straight down at the side, the patient grasps the right wrist with the left hand. The patient then tries to shrug the right shoulder, but prevents it from moving by holding the arm in place. The patient repeats this exercise, alternating arms.Shoulder, Chest, and Scapular Musculature The patient places the right fist in the left palm and raises both arms to shoulder height. The patient pushes the fist into the palm as forcefully as possible without moving either arm. Then, with the arms in the same position, the patient clasps the fingers and tries to pull the hands apart. The patient repeats the pattern, beginning with the left fist in the right palm.Elbow Flexors and Extensors With the right elbow bent 90 degrees and the right palm facing upward, the patient places the left fist against the right palm. The patient tries to bend the right elbow further while resisting with the left fist. The patient repeats the pattern, bending the left elbow.Abdomen The patient assumes a sitting position and bends slightly forward, with the hands in front of the middle of the thighs. The patient tries to bend forward further, resisting by pressing the palms against the thighs.Alternatively, in the supine position, the patient clasps the hands behind the head. Then the patient raises the shoulders about 1ʺ (2.5 cm), holding this position for a few seconds.Back Extensors In a sitting position, the patient bends forward and places the hands under the buttocks. The patient tries to stand up, resisting with both hands.Hip Abductors While standing, the patient squeezes the inner thighs together as tightly as possible. Placing a pillow between the knees supplies resistance and increases the effectiveness of this exercise.Hip Extensors The patient squeezes the buttocks together as tightly as possible.Knee Extensors The patient straightens the knee fully. Then the patient vigorously tightens the muscle above the knee so that it moves the kneecap upward. The patient repeats this exercise, alternating legs.Ankle Flexors and Extensors The patient pulls the toes upward, holding briefly. Then the patient pushes them down as far as possible, again holding briefly. |