More gain, no pain

Floor Press

If you are like most adults, especially if you played high impact sports when you were younger, you probably had some kind of injury which makes you reluctant to exercise and are a bit more sedentary than you would really want to be. An injury doesn’t have to stop you from ever training again. Physical therapy is crucial to recovery. Then, certain exercise modifications are appropriate to work around sensitive joints and make muscle gain with no pain. With the assistance of my client, Neil Armstrong, we show you how to modify basic exercises.
Disclaimer: At no time you should exercise when experiencing pain at the injured site. The exercises below are modifications once you are cleared by a physician and able to train again after you recovered from the injury. The modifications are meant to avoid further injury and to strengthen the muscles around the joint that was previously injured. Wait to heal before you attempt training again and start gradually. Always warm up and stretch.
Aching shoulders aggravated by:
1. Bench Press
Solution: Floor Press
Modify the range of motion by lying on the floor instead of a bench and performing the same barbell press without putting so much pressure on the small muscles of the shoulder joint. The floor provides more stability so you can improve your form and limit how low you can bring the bar. The barbell press remains one of the best upper body exercises.
2. Shoulder Press
Solution: Angled Shoulder Press
Overhead pressing movements strain your shoulder joints. By shifting the angle of movement you create less stress on your shoulder and can still use heavy weights. Wedge one end of a barbell into a weight plate that’s flat on the floor. Place another weight plate on the other end and face the barbell. Stand with your knees slightly bent and hold the bar with one hand in front of your shoulder so that your elbow is bent 90 degrees. Push the bar diagonally up and away, (like lifting a lever), until your arm is fully extended, then bring it back.
Back pain aggravated by:
1. Squat
Solution: Bulgarian Split Squat
In a conventional squat, heavy weight can force your back to round, especially when you are using a barbell across your back. The Bulgarian split squat makes it easier for your body to remain upright and pushes your muscles harder without putting heavy weight on your back. Stand holding a pair of dumbbells facing away from a bench in a staggered stance, with the top of your rear foot resting on the bench. Lower your body as far as you can while keeping your torso upright, then push back up.
2. Deadlift
Solution: Single Leg Hip Raise
Deadlifts are great for hamstrings and gluts but put some pressure on the lower back. This modification works the same muscles without bending the spine and it also involves the core muscles. Lie on your back with your left heel on a bench and your right leg straight up in the air. Raise your hips off the floor by pressing the left heel into the bench, then lower. Your body should form a straight line from shoulders to knees.
Bad knees aggravated by:
Squat
Solution: Forward Reaching Lunge
The squat is a great basic exercise, but it might irritate the knee joint through repeated bending. This variation places less stress on your knees because you bend at the hips. Hold a pair of dumbbells at your sides, palms facing in. Step forward with your left foot and bend your left knee slightly. Then bend at your hips and push your butt back so you feel tension in your hamstrings and gluts. Your chest should hover above and in front of your left knee. Raise your body and return to the starting position. Switch legs.
For questions or information on training and healthy lifestyle please contact Manuela Nemes at Body Sculptor Fitness Centre located at Mirco Centre; Tel: 939 5288 or bodyscul@weststartv.com. Book your first FREE personal training session!