Sitting Isometric Exercises

Isometric exercises help maintain muscle strength and are often prescribed for people in rehabilitation from an injury. When you contract a muscle, or group of muscles, without moving the involved joints or lengthening the muscles, you’ve performed an isometric exercise. Performing several isometric exercises that involve various muscle groups of the body can be done from a seated position, such as the upper body, abdominal muscles and lower body. For people with conditions such as stiff joints from age or arthritis, isometric exercises may offer a manageable way to maintain strength without debilitating pain and discomfort.

Calf Raises at the Desk

• Sitting isometric calf raises helps maintain strength in the soleus – the calf muscle you use to lift your heel when your knee is bent. Sit at the edge of a chair or workout bench. Place a foam exercise brick or yoga block about a foot in front of you. Separate your legs hips-width apart and set the balls of your feet on the block. Keep your knees bent at a 90-degree angle with the floor, with your heels loosely hanging off the brick’s edge. Relax your shoulders, pull in your abs and lower your heels toward the floor without lifting the balls of your feet from the brick. This isometric move stretches the soleus muscle. Lift your heels, pushing through the tops of your feet to contract the soleus muscle. Hold the heels up for a count of three, release the heels to the floor, and repeat three sets of 10 to 12 reps.

Abdominal Isometrics

• A seated abdominal isometric exercise helps strengthen your abs and can prevent extra pressure on the lumbar spine, particularly if you’re sitting for long periods of time. In a chair, sit tall and straight with your feet on the floor. Keep your shoulders relaxed, not bunched up toward your ears. Pull your ab muscles toward your spine, as if bracing for a punch, as you simultaneously contract the spine-stabilizing muscles, including the buttocks and trunk muscles to create co-contraction in your core. Hold for a count of three, and repeat three sets of 10 to 12 reps. Breathe normally through the exercise; don’t hold your breath.

Chest Press

• The isometric chest press helps maintain strength and healthy blood flow in your chest, biceps and triceps. Sit in a chair and elongate the spine by sitting tall and upright. Raise your arms and clasp your right hand over the left hand, in front of you. Press palms together, creating resistance, and hold for up to 10 seconds. Release pressure and switch hands by clasping the left hand over the right hand, in front of you, press and hold for up to 10 seconds. Repeat chest presses three to six times, depending on your fitness level.

Safety Concerns

• Before you begin isometric exercises, consult with your health-care provider. Although the exercises are not strenuous and are performed in a single position, MayoClinic.com says people with hypertension and heart issues may be negatively affected by the rise in blood pressure isometrics can cause.