Modifications

You can accomplish with the help of modifications. Activities like jump squats, plyo Jumps, burpees, etc. can seem impossible to perform. The high intensity, impact does not sound pleasing. But there are other ways. Exercise modifications are often used in the fitness world when there are roadblocks from achieving that specific exercise. Whether it is because you do not have weights, or limited mobility, or trauma, modified workouts are a perfect way to help you still achieve those goals without running into any bumps on the road.

If you feel pain in any part of your body, you can fight through it. But is that going to get you a pleasant experience working out? No. Don’t worry, though, because you can accomplish anything with modifications. Strength Training is exceptional because you can modify it just about anything. Just keep in mind that if you have pain, jot down where you have pain, in what area, and when. Sometimes discomfort is so much more than what it seems! 

Look at some of the videos posted, and suggestions below for some help!

• Arms, wrists

  • Down Dog

    • We modify the down dog to make sure there is as little discomfort as possible. To do this, make sure your fingers are spread out as much as possible, or drop to your forearms to spread the weight out among the arms. 

  • High plank

    • If you're not comfortable holding a complete plank yet, or if there is pain in your wrists, find a low length table and elevate your plank. Elevation will remove extra pressure. Or, if you're still up for a challenge, move to your forearms. 

• Leg pain? While thinking about pain, and how to control it, I've tried out a few ideas for you. 

  • Squats

    • Squats benefit from building the leg muscles, quads, hamstrings, and calves. Squats are a great exercise for the whole body. However, if you have balance issues, back issues, or knee pain, there is no shame in modifying. The trick is: try not to go as deep. Sometimes the deeper you go, the more range of motion you have. When decreasing the range of motion, you put less pressure on the knees. When squatting, make sure your weight is pressed towards your heels. This will balance out your muscles, and you will be able to range in more motion. You may also take an exercise ball and place it between the wall, to control balance. There are tons of options. 

  • Lunge

    • There are many ways to perform lunges. By keeping lunges stationary, you properly align your legs. Make sure that your front knee does not go over the toe. Set up your feet, and perform a 90-degree bend. Again, you can also raise the back knee that makes the moves more comfortable. As for curtsy lunges, when you step back, the same rules apply. When you don’t drop as low, it takes away pressure from the knee.  If you're feeling more pain in the curtsy lunges, there is no shame in taking reverse lunge instead. 

  • Side Lunge

    • Another type of lunge! Lunges are so important to keep your proper form. Think about shifting your hips straight up and down, and your knee pointing forward. Your feet should be parallel to one another. Keeping your toes out puts stress on the knee. 

  • Any high impact move

    • Jumping jacks….jump squats, burpees, anything that requires a jump… take it out! Sometimes an impact on your knees can make whatever pain you have worse. Whatever cardio your feeling for the day, modify. For jumping jacks, step out to the side instead. Jumping squats, turn into fast-paced squats, and as for plyo lunges, reverse lunges.