Posted by: 4pack | August 31, 2008

Isometrics Further Defined: A Non-Impact Way To Supplement Strength Exercises

Isometric exercises provided by the American Sports Medicine Institute:

Flexion: Standing in a doorway, facing out, place an arm in front of you, your forearm and hand on the doorframe and push as if to raise your arm overhead. Hold for eight seconds and repeat.

Abduction: Standing against a wall or in a doorway with an arm at your side, press the back of your forearm into the surface. Keep your arm at your side with your elbow straight. Hold for eight seconds and repeat.

Extension: Standing in a doorway in front of door frame, place an arm behind you slightly, pushing back into the door frame. Hold for eight seconds and repeat.

External rotation: Standing against a wall or in a doorway with an arm at your side and elbow bent at 90 degrees, press the back of your forearm into the surface. Hold eight seconds and repeat.

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