Tailor the Workout to You: 7 Exercise Modifications with True40
You may have overdone it in a few workouts lately. Or, you may go into a workout after a rough night of sleep or a dinner that didn’t agree with you, and you have an “off day.” You may also have an injury that prevents you from doing certain exercises. You can still workout while tailoring the exercises to fit your needs. True40 Fitness Studio shares some general modifications that you can take that will keep you feeling safe and strong without sacrificing a great workout.
#1 —
Overhead movements (shoulder presses, overhead tricep extensions, etc.) cause shoulder or neck tension. Work with your arms below shoulder height, still engaging the muscle but taking some resistance out of the neck and shoulder. You can also do any type of weighted exercise without weights. You’ll be surprised how challenging a movement feels when you focus on finding resistance with only your body weight.
#2 —
Bending at the hips (in a squat or lunge) causes your hip flexors to tighten up, tension in your low back, or knee pain. Work more upright or higher in the exercise. This takes some weight out of your knees, and removes flexion from the hips and pressure from the back. Ensure your knees are directly over your ankles.
#3 —
Wide turnout postures (like a wide squat) can put pressure on your hips. Turn your toes in toward your midline, walk your feet closer together, and work higher.
#4 —
Coming to your toes or jumping/hopping off the floor (burpees, jumping lunges, plyometric movements) might irritate your foot or your ankle. Don’t jump off the floor (come to your toes instead), work with heels closer to the floor, or keep your feet flat as you move.
#5 —
Pushups or planks bother your shoulders or neck. Take the pushups or plank on an elevated surface. Work against a wall, a barre, or a bench.
#6 —
During core work on your back, lifting your head off the floor causes the front of your neck to tense. First, make sure your neck is in line with your spine and your gaze is toward the ceiling. If your neck still bothers you, lower your head, neck, and shoulders to the floor and work from there.
#7 —
During core, your lower back is in pain. If working on your back in a posture where you drop your legs toward the floor (single leg drops, reverse marches, etc.) causes discomfort in the low back, work with your legs closer to the ceiling and ensure your low back is sealed into the floor. You can also use a small fit ball or pillow to tuck under your tailbone. If a seated posture where you are hinged back at your hips (boat pose, etc.), work a little more upright or tuck the ball behind your tailbone.