Isometric Exercises
for Everyday Situations
Isometric exercises do not require any obvious changes in movement or
posture, so it can be done discretely while going about your everyday
situations, such as working or in the presence of other people.
It's important to point out that these exercises, when practiced
regularly, get you in tune with your body's tension and teaches you to
release that tension. While training, you may have to do them a number
of times throughout the day to maintain a relaxed state, especially
during stressful times. The more you practice, the better you will get,
and the less and less time it will take to do them! If you do them
faithfully enough, you may just find yourself doing them without
thinking about them by habit !
These exercises are meant to be gentle and done slowly. The goal is
to relax so trying to rush through them will not work as well. It is
advised to hold your tension at minimum 5 seconds but 7 seconds is
better but do not exceed 7 seconds! Always begin these exercises with a
small breath and hold it for 5 seconds while you tighten/tense your
muscles at the same time, then breathe out 5 seconds while you relax
your muscles and breathe out gently saying to yourself...."relax".
Some easy ways to use isometric exercises:
- crossing your legs (at the ankles), press them together and tense
up and hold
- hold onto your chair by placing your hands under the sides of the chair
and pull up
- place hands behind your head , lock your fingers together and then push
your head back and hold
- tightly grip onto an immobile object and tense up for 5 seconds,
allowing the tension to go up the arm
- cup hands together and try to pull them apart (this can work in front
of you or in back of you)
- tighten thigh/buttock muscles while sitting in a chair and hold
- holding hands palm to palm, press together and hold
- when standing- you tighten your legs and press your knees as far back
as they will go and hold
Important things to note...
It's important to recognize your muscles when you are tense. When you
notice certain muscles tense up use these exercises to target those
muscles.
Relaxation is a skill that's learned - it gets better and better the more you
practice !!! Do them whenever you feel tense or stressed.
The idea of these exercises is to help you develop a positive habit of
releasing tension by relaxing.
Isometric exercises can work for everyone! If you find they are not working,
it is usually due to negative self-talk or the fact that you are not practicing
them enough. You are encouraged to practice more while
talking to yourself in a more truthful, positive way.
Return from Isometric Exercises to Stress Management Activity
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