Reach Your Fitness Goals

Isometric Exercises You Can Do At Home

Isometric exercises can be used to relieve pain from injuries and increase flexibility.

Isometric exercises are relatively low impact exercises that help maintain strength in muscle groups. In some cases, users perform isometric exercises as part of a workout routine. In other cases, physical therapists and sports professionals recommend isometric exercises for rehabilitation and therapy. There are many isometric exercises you can do at home with very little equipment that will produce great results.

Isometric exercises are not necessarily the type of exercise you want to perform for increasing your muscle mass. Nor will isometric exercises increase strength. These exercises are great for relieving injury-related pain, such as tendonitis, and for stretching. Here are some of the most beneficial isometric exercises you can do at home.


Stand with a wall or doorway on one side of your body. Make a fist and place your forearm against the wall so it is flush with the wall up to the inside of your elbow. Push against the wall for a few seconds. Switch sides and repeat with the other arm.

External Rotation

Stand perpendicular to a wall and bend your elbow to a 90 degree angle. Make a fist with your hand and place the side of your forearm against the wall. Press toward the wall and hold this position for a few seconds before switching sides to perform the exercise with the other arm.

Hands on Head

Not all isometric exercises need props. You can perform rehabilitation or stretching for your neck just by using your hands. Clasp your hands behind your head with your elbows bent and parallel to your shoulders. Press your head against your hands and press your hands against your head. Hold for a few seconds and release.

One Hand on Head

Perform side to side isometric exercises with one hand on the side of your head. Place your right palm on the right side of your head just above your ear. Press against your head with your hand as you press against your hand with your head. Hold for a few seconds, then switch sides.

As you can see, these exercises don’t offer the weight and resistance necessary to build muscle or act as a stimulating cardiovascular routine. However, if you want to augment your stretching and warm up routine prior to your workout each day, isometric exercises will help keep you limber and assist you in maintaining healthy muscles.


The services and information on this site are for informational purposes only and do not constitute medical advice or a recommendation for your specific condition or situation. Consult your physician before you begin any exercise, nutrition, diet, or weight loss program or other change in your lifestyle.