Research Corner - Q&A Benefits of Isolation Exercise by Michol Dalcourt | Date Released : 25 Apr 2006 0 comments Print Close Question: What are the benefits to isolation exercise (iso squats, planks side planks)? On a recent training course by Michol Dalcourt, he brought up the question of how to prevent neck problems while doing ab exercises. It would be great to know any tips for prevention as many of my clients suffer from this. Thank you! Answer: Isolation and isometric exercises have been very popular, given that most who engage in an exercise program do so under the context of working "muscles." This, of course, is very different than the way the body works. The body knows nothing of muscles, only movement (Bobath, 1980). If we operate under the assumption that we are working muscles, then we would naturally choose focused (or isolated) exercises. Side planks and iso squats would be the exercises that we would first choose! However, and it is a big however, the body is designed far differently than this. Since we only know movement, then movement should be where we START. Remember, muscles are bio-pumps (they pump fluids around the body through their rhythmical contraction). Movement, therefore, is the key to a healthy body. Sustaining body positions does not teach the body to load and unload in three planes. To load means that you stretch the muscle (load), taking advantage of the proprioceptive and myotactic reflexes (stretch reflex) of the body. The unload is the product or result of the stretch - a contraction. This most efficient form of movement teaches the body to effectively disperse forces, increasing movement ability. Isometric exercises (which the body can do but prefers not to) increases localized forces and ischemia. Think about this: we load one area of the body too much and then rob that area of vital oxygen (ischemia). Does that sound effective? Much more strength is needed for these particular isometric exercises. It is no wonder that the body burns and starts to shift when doing isometric work. It is telling us to MOVE. So, if anything, these isometric/isolated exercises should be placed in a more advanced category. Moreover, isometric exercises (which require selective contraction) are far less biomechanically efficient compared to rhythmical exercises. When doing isolated ab exercises, the neck muscles have to hold an isometric contraction. As such, more often than not they fatigue much more quickly than the abdominal complex (especially when a head forward posture is observed). If the neck is held statically too long, ischemia (lack of oxygen) results, and the body lets us know. It will burn and fatigue quickly. If the goal is to isolate the abs for aesthetic purposes, you could try a rope crunch. So, do isolation exercises have any benefit?? Only if the individual needs isometric strength for a particular activity... AND THAT'S IT! Remember, these exercises should be PROGRESSED to as opposed to begun with. I hope this sheds some light on our preferred way to move. Have fun! Back to top About the author: Michol Dalcourt Michol is currently an Adjunct Professor at the University of San Francisco in the Faculty of Sports Science and has served as an instructor at the NAIT College School of Health Sciences. His highly innovative techniques have been adopted by many of the top international fitness certification bodies. Michol has given hundreds of international lectures and has been a featured speaker at most of the world’s top fitness conferences, fitness clubs and at many colleges and universities around the world. He has done extensive work and field research in the areas of human performance, and consults with many of the fitness industry’s biggest companies. As a trainer, Michol worked with a general clientele as well as athletes of all levels, such as college level pitchers, NHL hockey players, NLL Lacrosse players and Olympic gold medal athletes. Michol received his education from the University of Alberta in the area of Exercise Science (Faculty of Physical Education). Other certifications include C.F.C. accreditation from the Canadian Society of Exercise Physiologists and Certified Personal Trainer Specialist with the Canadian Association of Fitness Professionals. Michol lives and surfs with his wife, daughter, and black labrador in Solana Beach, California. Full Author Details Related content Content from Michol Dalcourt Loaded Movement Training: A Missing Link in Today's Training Protocols Michol Dalcourt | Articles Strength Training for Endurance Athletes Gary Lavin | Articles Isolation to Integration Training? 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