Muscle Contraction

- Muscle contraction begins when the nervous system generates a signal. The signal, an impulse
called an action potential, travels through a type of nerve cell called a motor neuron. The
neuromuscular junction is the name of the place where the motor neuron reaches a muscle cell.
Skeletal muscle tissue is composed of cells called muscle fibers. When the nervous system signal
reaches the neuromuscular junction a chemical message is released by the motor neuron. The
chemical message, a neurotransmitter called acetylcholine, binds to receptors on the outside of
the muscle fiber. That starts a chemical reaction within the muscle.

Isometric Contraction

- An isometric exercise is a form of exercise involving the static contraction of a muscle without
any visible movement in the angle of the joint.

- Isometric contractions are contractions in which there is no change in the length of the muscle.
No joint or limb motion occurs. Isotonic contractions occur when the muscle changes length,
producing limb motion. Concentric contractions occur when the muscle shortens.

- Isometric contractions occur when tension increases but the muscle remains at a constant
length.

Benefits of Isometric Contraction

- Isometric exercises are proven to help build muscle, strength, balance and range of motion.
- They are useful exercises for activating many muscle fibers at once.
- They require less practice to perform exercises with good form compared with some dynamic
movements, such as squats.
- They are suitable for people with an injury or medical condition that restricts movement. For
example, a 2012 study found that isometric exercises are suitable for people with osteoarthritis.
- Some research suggests that isometric exercise training may be an effective way to lower blood
pressure.
- According to a 2015 study, these exercises can improve muscle stability and the ability to hold
weight over longer periods.
- Some research suggests that isometric exercises may help with pain relief for lower back
pain, knee osteoarthritis, and neck pain.

Risks of Isometric Exercise

- Performing isometric exercises with poor form can also lead to injury. For example, performing a
plank without proper form can increase tension in the lower back, potentially leading to an
injury. If a person notices any pain or discomfort while performing an isometric exercise, they
should stop immediately.
- Nervous system fatigue.
- Cardiovascular system can be affected as well.
- Increase blood pressure.
 - Affects coordination, and.
- Decreases soft tissue elasticity.

Examples of Isometric Exercise

1. Planking
- The plank is an isometric core strength exercise that involves maintaining a position similar to a
push-up for the maximum possible time.
- The plank is a bodyweight exercise which involves holding the trunk part of your body in a
straight line off the ground. The static exercise engages multiple muscle groups at the same time
which makes it extremely effective at strengthening your core, whilst also working the
shoulders, arms and glutes.
2. Wall Sit
- A wall sit is an exercise done to strengthen the quadriceps muscles. A similar physical activity is
known as the jetliner position. The exercise is characterized by the two right angles formed by
the body, one at the hips and one at the knees.
- The wall sit exercise activates muscle groups throughout your lower body, including your
quadriceps, glutes, hamstrings, and calves.
3. Glute Bridge
- A glute bridge is an exercise that involves lying on the ground on your back and thrusting your
hips upwards. It is a simple at-home exercise that can be performed with no equipment, and it
can increase glute strength, core stability, and lower back health.
- Consistently doing glute bridges is an effective way to increase stability in your core, build
strength in your glutes, and help you with form and function as you perform other exercises.
Benefits of glute bridges mainly fall under stabilization and strength.
4. Dead hang
- A dead hang is a simple bodyweight exercise that targets muscles in your upper body. Practice
dead hangs by gripping an overhead bar, monkey bars, or gymnastic rings. Lift your feet and
hold yourself in a hanging position. Some of the benefits of the dead hang include increased grip
strength and spinal decompression as you stretch your back. Once you’ve practiced this hanging
exercise, consider some of the other dead hang variations like the single-arm dead hang or the
neutral grip dead hang.
5. Isometric squat
- The isometric squat is a variation in which you squat with maximal effort against safety pins, 5-
10 inches above the bottom of your squat. Beginners can regress this to isometric bodyweight
holds or isometric belt squats. Intermediates can use isometric squat holds or extended pause
squats for similar benefits.