Types

Muscle tensing exercises can be passive, active-assisted or active. Passive exercises rely on an external source to create an isometric contraction. This type of exercise therapy is done using electrical stimulation and is performed by a certified therapist. It can be used to minimize muscle atrophy, facilitate muscle re-education and strengthen muscle tissue. Passive-assisted muscle-tensing exercises combine the external help of electrical stimulation with active muscle contractions. Active muscle-tensing exercises occur when an individual elicits a contraction on their own.

Maintain Strength and Avoid Atrophy

One of the greatest benefits of performing muscle-tensing exercises is the ability to maintain muscle strength when an area of the body cannot be moved. For example, after an injury like a broken arm, a person must cast the bone. If the arm doesn't move while it is casted, it will lose muscle mass. To avoid this loss, muscle-tensing exercises can be performed. Make a fist with your right hand and rest it on a table. Gently press your fist down into the table. Rest your fist under the table and add pressure in the same way. Next, align the outer edge of your forearm with the corner of a table or against a wall. Gently add pressure with your fist. Aligning the inner edge of your forearm with the table, perform the same action. Hold each position for five seconds and repeat 10 to 12 times.

Re-educate Muscle Control

Muscle-tensing exercises can be used to target a specific muscle for the purpose of re-education. For example, the vastus medialis muscle of the upper leg can be underdeveloped because it does not contract first when a quadricep contraction is made. To retrain the vastus medialis, begin by sitting in a chair with your knees bent and your feet on the floor. Place the fingers of your right hand on the middle of your upper thigh (over the rectus femoris). Also place the fingers of your left hand approximately 2 inches above your knee and 2 inches toward your inner thigh (over the vastus medialis). To tense the quadriceps muscles, press the heel of your right foot into the ground. Focus on trying to feel the contraction with your left fingers slightly before your right fingers. Repeat 12 to 15 times.

Increase Strength Progressively

When performing muscle-tensing exercises, the force of the muscle contraction can be easily controlled. Therefore, these types of exercises can move from simple to challenging. For example, place your palms together, begin to add a small amount of pressure and hold for five seconds. Increase the pressure to increase the contraction and hold again for five seconds. To progress this muscle-tensing exercise, either increase the holding time, pressure used, or number of times it is performed.