Do you want to have strong muscles and a healthy back, but you have a sedentary work, and no time to visit the gym? Then isometric exercises are what you need. Isometric exercises are based on a strong short-term muscle tension without stretching. You can perform these exercises always and everywhere: at home, on the go, at your desk, watching television, even in a crowded public transport.

Women’s issues
Isometric exercises help you strengthening pelvic muscles and ligaments, urethra muscles, pelvis, deep back muscles, which is very important for any woman, especially if she is preparing to become a mother. Strengthening these muscles is especially important if you have descent of female genital organs, or you suffer from hemorrhoids.
Many women complain it is difficult to get same pleasure from intimate life after birth, as perineal muscles stretched and became too weak. Isometric exercises can help strengthening them and return harmony in your family life.

Exercises are performed with maximum intensity within 2-7 seconds, starting with 1-4 sets and gradually bringing the number to 6-7.
* For full reduction of all perineum muscles, one should also draw in anus, contract vagina and try to squeeze close the outer opening of urethra.
* Standing, sitting or lying down to minimize the pelvic floor muscles to breath and relax as you exhale.

During the first week, arrange 3-5 cycles of exercises daily, twice alternating 10 sets and a 30-second rest. Since the second week, perform already 13 sets in combination with rest (30 seconds) - 3-4 cycles per exercise.

You need to exercise 6-8 times per day. Mode of the third week includes a five-fold alternation of of 15 sets and rest per lesson, 10 lessons during the day.

Carrying out these exercises, breathe evenly, not holding breath in any case. Do not forget to rotate them with allowed dynamic loads. After each set completely relax muscles and do some breathing exercises.

Isometric muscle tension helps preventing muscle atrophy in trauma and better bony union and helps restoring a sense of muscle and other functions of neuromuscular apparatus. In this case, isometric exercises are performed in a rhythmic mode - 30-50 sets in a minute, both in long term, when tension is held for 3 seconds and more.

Rhythmic tension should be started already with the second or third day after injury, straining muscles under a plaster cast. During one session perform 10-12 exercises optimally. From the third or fourth day, you can begin doing long tensions of 2-3 seconds, gradually increasing time to 5-7 seconds. Remember: do not hold your breath in any case.

Fix “tree of life”
Almost everyone is familiar with pain and discomfort in back area. Isometric exercises can help getting rid of them.

If you are concerned about pain in neck or diagnosed with osteochondrosis of cervical spine “, try to perform the following motion:
* Standing at the wall, push it with back of your head for 3-5 seconds, then relax muscles;
* Sitting at the table, lean your chin on hands bent at the elbows, press down on them, while trying to tilt your head or turn it aside.

These simple exercises in combination with self-massage of neck and shoulder area, will not only remove stress and fatigue of muscles, but also considerably strengthen them.

If you suffer from pain in the thoracic area, try to perform such movements:
* Sitting on a chair, push shoulders and waist on back;
* Holding the seat, try to lift yourself with a chair;
* Sit down, put elbows on the table and push on it;
* Stand up, touch the wall with your back, alternately pressing down it with buttocks, waist, shoulders.

After each exercise completely relax your muscles and rest a bit. Do not make more than 4.5 sets after during one session.

Those who are plagued by unpleasant sensations in the lower back, should try following exercises:
* Lying on a flat surface with legs bent at the knees, push it down with your back;
* A more complex version of this exercise: while pressing the surface with the waist, “hold” muscles of buttocks and perineum.
During exacerbation, a set should not exceed 2-3 seconds. Then you can increase it to 5-7 seconds.

Victims of sedentary work
Those who are forced to sit in the workplace for long periods, are familiar with nagging back pain, numbness in neck and other unpleasant symptoms. We treat them as a side effect of sedentary work, yet they represent a serious threat to health. In the sitting position spine is experiencing extreme stress, nutrition of intervertebral discs is deteriorating. Stiff neck muscles compress major vessels supplying brain. Hence we have headaches and dizziness, fatigue, reduced concentration. If you want to reduce the harm sedentary work causes to the body, pay attention to your workplace. It must be properly organized, suit you in height. In that case, if you cannot make your workplace more comfortable, try not to sit still for eight hours of labor. Every hour, arrange a mini-walk around the office and perform exercises, in which isometric exercises are harmoniously combined with dynamic.

1. Let’s start with breathing exercises.
* Standing, lift your hands up with breath (through sides), gently stretching upward. On the exhale, lower your hands, slightly bent back. Repeat 3-4 times.
* Standing, lift shoulders with breath, while exhalation - lower, 3-4 times.

2. Work out muscles of neck.
* Sitting, push right palm on the right cheek, head presses down the arm. Keep tension for 5-6 seconds, then relax and do the exercise in the opposite direction. Repeat 3-4 times.
* Sitting, put your elbows on the table and push your head on hands for 6 seconds. Then relax and repeat 3-4 more times.
* Sitting or standing, place your hands on back of your head and push on them with head - 6 seconds, then relax and do 3-4 more sets.
* Finally, make a smooth semi-circle with your head from shoulder to shoulder and back - 3-4 times.

3. Now train muscles of the upper shoulder girdle.
* This exercise is called jerks back. Standing, raise simultaneously one arm up and back, and the other - down-back, then change arms. Repeat 6-8 times.
* While standing, place your left hand on the right just above the elbow and push on the right elbow, pressing it to the left shoulder, six seconds, then relax your muscles and change arms. Repeat 3-4 times in each direction.
* Standing, move your right hand behind head so that the elbow would be directed upwards. Pull it back with the left hand within 6 seconds, then relax your muscles and change arms. Repeat 3-4 times in each direction.
* Standing, move folded hands to the sides so that the shoulders would be placed horizontally, and forearms - vertically, the angle at the elbow - 90 degrees. Moving hands behind, pull together shoulder bones for 6 seconds, then relax muscles. Repeat 3-4 times, gradually increasing the number of sets to 6-8.

4. And now - a unique exercise that perfectly loads all muscles.
* Stand with your back against the wall, feet together. Slowly crouch with a straight back, trying not to pull heels. Do 5-6 sets. If you cannot get near the wall, you can lean on a chair or door handle.

5. We are closing with breathing exercises: hands on shoulders, while inhaling pull blades together, on exhalation - make an easy bow. Repeat 3-4 times.
* Perform all movements slowly, on average, or slow pace. Breathe evenly, not holding your breath. Inhale through nose, as though smelling a rose, and breathe - through mouth, as if blowing out the candle.
* Do this workout every hour, and do not forget to visit the gym and swimming pool two or three times a week - your muscles need a load. Try to walk more, if possible - do massage.

Helping muscles to stay toned, you can avoid serious health problems and will always be in great shape.