Isometric Exercises for Children
Isometric exercises are exercises in which the muscle contracts but does not change length. They are often used in rehabilitation and to improve strength in people with muscle weakness. There is some evidence that isometric exercises can also be effective in children for increasing strength and improving physical function.
How Do Isometric Exercises Work?
When you do an isometric exercise, you are essentially pushing or pulling against an immovable object. This creates tension in the muscle, which helps to strengthen it. Isometric exercises can also help to improve balance and coordination.
Are Isometric Exercises Safe for Children?
Isometric exercises are generally considered to be safe for children. However, it is important to start slowly and gradually increase the intensity of the exercises over time. It is also important to supervise children during isometric exercises to ensure that they are performing them correctly.
What Are Some Examples of Isometric Exercises for Children?
Here are some examples of isometric exercises that can be done by children:
- Wall push-ups: Stand facing a wall with your hands shoulder-width apart. Lean forward and press your hands against the wall, keeping your body straight.
- Plank: Lie face down on the floor with your forearms on the ground, directly under your shoulders. Keep your body in a straight line from your head to your heels.Leg press: Sit in a chair with your feet flat on the floor. Push down on the chair with your feet, keeping your knees bent.
- Hand grip: Squeeze a stress ball or a grip strengthener.
How Often Should Children Do Isometric Exercises?
The frequency of isometric exercises for children will vary depending on their age and fitness level. However, a good starting point is to do two or three sets of 10-15 repetitions of each exercise twice a week.
How Long Should Children Hold Each Isometric Exercise?
The length of time that children should hold each isometric exercise will also vary depending on their age and fitness level. However, a good starting point is to hold each exercise for 10-20 seconds.
Isometric Exercises for Children: Safety Tips
Here are some safety tips to keep in mind when doing isometric exercises with children:
- Start slowly and gradually increase the intensity of the exercises over time.
- Supervise children during isometric exercises to ensure that they are performing them correctly.
- Stop exercising if the child experiences any pain or discomfort.
Isometric Exercises for Children: Benefits
Isometric exercises can offer a number of benefits for children, including:
- Increased strength
- Improved physical function
- Improved balance and coordination
- Reduced risk of injury
- Increased self-confidence
If you are considering having your child do isometric exercises, it is important to talk to your doctor or Chiropractor first. They can help you determine if isometric exercises are right for your child and can provide guidance on how to safely perform them.