Isometrics

When stressed, we often tense our muscles often without even realising it. Isometric exercises are an effective way to release physical tension in particular areas of your body. These exercises can be done when sitting or standing, in public or private.

Note: for best results, repeat your selected exercise 3-5 times with at least a 10 second rest in between each repetition. Remember to breathe normally throughout (don’t hold your breath).

Where do you feel tension when you are under stress?

  1. slowly make a fist with each hand
  2. tense
  3. hold for 10 seconds
  4. relax, slowly releasing the tension
  1. raise both arms in front of you level with your chest
  2. slowly move your hands and press them together
  3. hold for 10 seconds
  4. relax, slowly releasing the tension 
  1. slowly raise both arms until your fingers are pointing straight up
  2. your elbows should be straight, but not locked into place
  3. try not to hunch
  4. hold for 10 seconds
  5. relax, slowly releasing the tension
  1. bend your neck slightly backward
  2. put your hand on your forehead
  3. gently try to push your head forward against the pressure of your hand

or

  1. bend your head slightly forward and interlace your hands at the back of your head
  2. gently try to push your head backwards against the pressure of your hands
  3. hold for 10 seconds
  4. relax, slowly releasing the tension
  1. pull your navel (belly button) towards your spine
  2. hold for 3-5 seconds
  3. relax, slowly releasing the tension
  1. lift one leg slowly to a ninety degree angle (or however high you can manage)
  2. stretch your toes towards your shin
  3. try not to lock your knee into place
  4. hold for 10 seconds
  5. relax, slowly releasing the tension