Isometric exersices

Two‑Day Alternating Routine

Day	Exercise	Position	Hold Time	Sets	Rest Between Sets	Transfer to Hiking / Padel
Odd (Mon, Wed, Fri)	Wall Sit	Back against wall, knees at 90°	20 s → 30 s (progress)	3	60 s	Builds quadriceps endurance for uphill climbs and rapid lateral shuffles.
	Isometric Calf Raise	Standing on step, rise onto toes, keep heels elevated	15 s → 25 s	3	45 s	Improves ankle stability for uneven terrain and quick forward lunges on the court.
	Static Plank (Forearms)	Body straight, elbows under shoulders	20 s → 35 s	2	60 s	Core stability translates to better posture on long hikes and powerful ground strokes.
	Hand‑Grip Squeeze(optional)	Hand dynamometer or tennis ball	30 s	2	30 s	Increases forearm strength for racket control; also modestly lowers BP.
Even (Tue, Thu, Sat)	Isometric Lunge (Rear‑Foot Elevated)	Front knee at 90°, back foot on bench	15 s → 30 s each leg	2 per leg	60 s	Mimics stepping up on rocks; improves single‑leg balance for padel footwork.
	Side‑Plank	Supporting elbow, hips lifted	15 s each side → 30 s	2 per side	45 s	Enhances oblique strength for rotational power in paddle swings.
	Isometric Shoulder Press (wall)	Press palms into wall, elbows at 90°	20 s → 30 s	2	60 s	Strengthens deltoids for overhead smashes and carrying a backpack.
	Deep Breathing + Light Stretch	Seated, diaphragmatic breaths	2 min	—	—	Helps reset autonomic tone, supporting BP reduction.

How to Gauge Intensity

• Rate of Perceived Exertion (RPE): Aim for 3–4/10 (“light‑to‑moderate”). You should feel a steady tension, not pain.
• Heart‑Rate Check: During a 30‑second hold, your HR should rise < 20 bpm above resting. If it spikes higher, shorten the hold or reduce effort.

Progression Timeline (6‑Week Example)

Week	Odd‑Day Holds	Even‑Day Holds
1‑2	10 s (wall sit) → 15 s (calf)	10 s (lunge) → 15 s (side‑plank)
3‑4	20 s (wall sit) → 20 s (calf)	20 s (lunge) → 20 s (side‑plank)
5‑6	30 s (wall sit) → 25 s (calf)	30 s (lunge) → 30 s (side‑plank)

Maintain the same number of sets; only increase hold duration.

Weekly Stretch Integration (3 sessions / week)

Each session lasts ≈ 12 minutes and fits neatly after your isometric routine (or on non‑training days if you prefer a lighter load). Perform the stretches slowly, holding each position for the prescribed time while breathing calmly (inhale through the nose, exhale through the mouth).

Order	Stretch	Position & Key Cues	Hold / Reps	Duration	Why it matters for BP
1	Seated Neck Flexion & Extension	Sit upright, chin to chest → gently tilt head back. Keep shoulders relaxed.	2 × 10 s each direction	40 s total	Reduces cervical sympathetic activity; easy to do before any activity.
2	Upper‑Body Wall Chest Opener	Stand a foot from a wall, forearm flat on wall, rotate torso away. Feel a stretch across the pectoralis.	2 × 15 s per side	30 s	Opens thoracic cavity, improves breathing mechanics, lowers heart‑rate response.
3	Standing Hamstring Stretch (Dynamic)	Slight bend, hinge at hips, reach toward toes, then return. Perform 5 slow repetitions.	5 reps, 2 s down / 2 s up	20 s	Enhances posterior chain flexibility, reduces muscle‑tone‑related vascular resistance.
4	Quadriceps “Standing Quad Pull”	Hold onto a chair, grasp ankle, pull heel toward glutes, knees together.	2 × 15 s each leg	30 s	Improves knee‑joint range, aids circulation in the largest leg muscles.
5	Calf‑Gastrocnemius Stretch (Wall)	Front foot forward, back leg straight, press heel down.	2 × 20 s each leg	40 s	Increases ankle dorsiflexion, supports the calf‑raise isometric you already do.
6	Supine “Figure‑Four” Hip Stretch	Lying on back, cross right ankle over left knee, pull left thigh toward chest.	2 × 20 s each side	40 s	Opens the hip capsule, reduces lumbar‑spine tension that can elevate BP.
7	Cat‑Cow Spinal Mobilisation (Dynamic)	On hands‑knees, arch back (cow) then round (cat).	6 cycles, 3 s each phase	36 s	Promotes spinal fluid flow, stimulates parasympathetic tone.
8	Diaphragmatic Breathing Finale	Lie supine or sit tall, hand on abdomen, inhale 4 s, exhale 6 s, repeat.	5 breaths	30 s	Directly activates vagal pathways, producing an acute BP dip.

Total session time: ~ 12 minutes (including transitions).

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How to Blend With Your Existing Routine

Day	Morning (optional)	Main Session (isometrics)	Post‑Session Stretch
Mon (Odd)	Light 5‑min walk (optional)	Wall‑Sit → Calf‑Raise → Plank → Grip	Stretch Set A(above)
Tue (Even)	Light mobility (e.g., arm circles)	Lunge → Side‑Plank → Shoulder Press	Stretch Set B (same list; order can vary)
Wed	Rest or gentle walking	Repeat Odd routine	Stretch Set A
Thu	Rest or yoga flow	Repeat Even routine	Stretch Set B
Fri	Light walk	Repeat Odd routine	Stretch Set A
Sat	Optional leisure activity (short hike, padel practice)	Optional light stretch only (focus on tight spots)	Stretch Set B (shortened)
Sun	Full rest	—	—

You don’t need to do every stretch every session; rotating the order keeps it fresh and prevents over‑stretching any single muscle group.