Brief Summary
This video is all about using isometric exercises to build strength and reduce pain, especially if you're over 50. Isometric exercises involve tensing your muscles without moving your joints, making them ideal if you have pain or stiffness. The video demonstrates five simple isometric exercises you can do at home to target different muscle groups.
- Isometrics help build strength without aggravating painful joints.
- The exercises are simple and can be done at home.
- They are particularly useful for people over 50 with pain and stiffness.
Intro
The video starts by saying that pushing through pain to get stronger is not the best approach. Instead, it introduces isometric exercises as a way to build strength even with pain. A client example is shared where a 64-year-old lady with knee pain improved significantly with isometric holds.
Isometrics
Isometric exercises involve tensing a muscle without moving a joint. This is useful if you have pain because you can build strength without moving an aggravated joint. Isometrics have been used for decades in sports science and rehab and are especially useful for people over 50 with pain and stiffness. Research shows they can also help reduce pain.
Exercise 1
The first exercise is the wall push, which strengthens your shoulders without aggravating existing shoulder problems. Stand with your painful shoulder next to the wall, put the back of your hand against the wall, and push your hand into the wall using your shoulder muscles with about 80% effort. Hold for 10 seconds, relax, and repeat five or six times, several times per day.
Exercise 2
The next exercise is the inner range quad, which strengthens your quads and helps with knee pain, even if it hurts to squat or walk. Lie on your back with a rolled-up towel under the knee you're working. Push that knee down into the towel, squeeze your quad, and hold for 10 seconds. Pulling your toes up can help activate the quads better. Be careful if you have a known meniscus tear.
Exercise 3
This exercise is an isometric for your glutes and quads based on the bridge movement. Lie on your back, flatten your lower back, push through your heels to lift your pelvis up, and squeeze your glutes. Lift one leg, keeping the glute on the opposite side working hard. Hold for 10 seconds, then repeat on the other side. Do five or six repetitions.
Exercise 4
The wall sit is great for anyone with knee or hip pain who wants to build strength. Put your back and bottom against a wall, feet about 18 inches away, and slide down the wall. Go as deep as you can, ideally to about 90 degrees. Hold the position, feeling the tension in your quads, for as long as possible, aiming for about 80% effort until your legs are almost shaking. Do it once and repeat a few times a day.
Exercise 5
The final exercise is the pillow squeeze, perfect for groin pain, hip arthritis, or any kind of hip pain. Fold a pillow in two and place it between your knees. Sit on the edge of your chair with good posture and squeeze the pillow with your thighs, trying to make your knees almost touch. Hold for 10 seconds, relax, and repeat five or six times with about 80% effort, doing it little and often throughout the day.
