ISOMETRIC EXERCISES
Isometric exercises, consisting of engaging muscles without actual movement, have shown in some research their usefulness in lowering blood pressure. They can also build strength and stability in specific muscle groups without the need for extensive equipment.
Five movements that may help reduce blood pressure.
1. Wall sits
Wall sits help to improve lower body endurance and stability, and you can intensify a wall sit by alternating leg lifts. Muscles worked are the quadriceps, hamstrings and glutes.
Stand back against a wall and slide down until knees are at a 90-degree angle, thighs are parallel to ground and back is straight against the wall. Hold position, being sure not to move up or down as you will release the tension. Try and hold this for 60 seconds.
2. Superman hold
The exercise helps strengthen shoulders, glutes and core, and improves stability. The exercise works the lower back, shoulders, glutes and core.
Lie face down and extend your arms outwards with your legs straight. Then lift your arms, chest and legs off the ground at the same time, holding the position - like Superman.
3. Glute bridge hold
It helps strengthen all muscles in the back of your body and improves hip stability. To intensify the workout, place a weight on your hips. This exercise targets glutes and hamstrings and also engages your core muscles to help stabilise the pelvis.
To target your glutes, lie on back with knees bent and feet flat on the ground. Slowly lift hips until body forms a straight line, slightly rolling onto your shoulders for support and hold the position.
4. Plank
The Plank is all about the core muscles and works to enhance your stability, while also improving shoulder and back strength. To intensify the workout, lift one leg upwards and hold in your position. This works the core and shoulders.
Start in either a push-up position with your arms and legs straight or come down onto your elbows with your legs straight. Keep your body in a straight line and hold the position.
5. Isometric bicep curl
Sorry - this one does require some movement!
Isometric bicep curls help promote endurance, in your arms, and you can easily increase the weight on it too. You’ll feel the burn fast with this exercise. Muscles worked are biceps, forearms and shoulders.
Exercise can be done either seated or standing, by placing a dumbbell or weighted item in each hand, with your palms facing upwards and your arms positioned in a 90-degree angle. Be sure to keep your arms steady.
You may also wish to visit this post
Namaste:
