Isometric and isotonic exercises

Isometric & Isotonic

1. ISOMETRIC AND ISOTONIC EXERCISES Submitted by Dr. Jasjyot Kaur Sabharwal (PT)

2. BASICS There are two types of muscle contractions: isometric and isotonic. The prefix of both words is “iso” and it means “the same”. Different exercises exert different contractions. Isotonic exercises involve muscle contractions and shortening movement whereas isometric does not involve muscle shortening movement but deals with muscle contractions.

3. ISOMETRIC EXERCISES An isometric exercise is a type of strength training in which muscle length and joint angle does not change. They are done in static positions rather than being dynamic with a large range of motion. Equipment: Isometric exercise don’t use any equipment apart from your body. Muscle contractions are completed by tightening and relaxing your muscles in static positions.

4. BENEFITS OF ISOMETIC EXERCISES In isometric exercises the main benefit is that you can perform them with no equipment and in relatively short amount of time. These exercises also enhance stabilization and boost strength for people with arthritis or in other people who had injury causing an inhabit range of motion. Improves body posture and spine alignment.

5. EXAMPLES Quadriceps and Hamstrings sets HOW TO DO QUADRICEP: Sit on a mat with legs extended forward. Place a towel roll under your knee. Place both hands at the back of the mat for support and then apply pressure by pressing the knees down on towel roll. Hold for 5-10 second and then relax. HAMSTRING: Sit on a mat with your right knee bent and left leg extended forward. Place a towel roll under your right heel. Place both hands at the back of the mat for support and then apply pressure by pressing the knee down on towel roll. Hold for 5-10 second and then relax.

6. Isometric shoulder Internal Rotation HOW TO DO: Roll a small towel and keep it between your right elbow and the area near your lower rib cage. Put your left hand against your right fist/palm. Push your right fist inward or toward body. Simultaneously resist the inward movement with your left palm. Hold it for 5-10 seconds and relax.

7. Isometric Neck Exercises HOW TO DO Sit on a chair with your back straight. Place your both palms on your forehead. Push your head forward and your palms towards the head to resist movement. Hold this position for 10 seconds. Repeat the procedure by changing your hand position (behind neck, right side of head and on cheeks).

8. Isometric Hip Abduction HOW TO DO Sit on a plinth or mat and keep both knees bent. Place resistance band or strap above both the knees. Push your thighs outwards. Hold it for 5-10 seconds.

9. Plank HOW TO DO Kneel down and bend your elbows. Make sure your elbows are below your shoulders. Extend your legs behind one at a time. Keep your hips, back and neck in one line. Hold your core tight and shoulders relaxed. Hold this position for 10-20 seconds.

10. ISOTONIC EXERCISES An isotonic exercise is a form of exercise in which isotonic muscular contraction is used to improve joint mobility and strengthen muscle by continuous and sustained movement of arms and legs. Equipments : A variety of weight lifting machines, resistance bands, medicine ball, free weight, bench press, dumb bells, your body.

11. BENEFITS Boosts cardiovascular health. This increases blood circulation and there by decreasing risk of stroke, heart attack and other heart diseases. Allows muscle to gain strength Improves bone density and lowers the risk of osteoporosis.

12. EXAMPLES BENCH PRESS Bench Press

13. SHOULDER- FRONT RAISE

14. SQUAT

15. THANKYOU