ISOMETRIC EXERCISES

1.QUADRICEPS

Sit on a mat with legs extended forward .Place a towel roll under your knee .Place both hands at the
back of the mat for support and then apply pressure by pressing the knees down on towel roll. Hold for
5-10 second and then relax.

2.HAMSTRING

Sit on a mat with your right knee bent and left leg extended forward. Place a towel roll under your right
heel. Place both hands at the back of the mat for support and then apply pressure by pressing the knee
down on towel roll. Hold for 5-10 second and then relax.

3.ISOMETRIC NECK EXERCISES

Sit on a chair with your back straight. Place your both palms on your forehead .Push your head forward
and your palms towards the head to resist movement .Hold this position for 10 seconds. Repeat the
procedure by changing your hand position.

4.ISOMETRIC SHOULDER INTERNAL ROTATION

Roll a small towel and keep it between your right elbow and the area near your lower rib cage. Put your
left hand against your right fist/palm. Push your right fist inward or toward body. Simultaneously resist
the inward movement with your left palm. Hold it for 5-10 seconds and relax.

5.ISOMETRIC HIP ABDUCTION

Sit on a plinth or mat and keep both knees bent. Place resistance band or strap above both the knees.
Push your thighs outwards. Hold it for 5-10 seconds.