lori_december-blogAs another year ends, consider some helpful exercise alternatives to modify your next workout routine. Eliminate unnecessary pain from your exercise session by learning better form while achieving similar results. You can take these tips into 2017 and beyond.

Modification is key to avoiding injury. That is why I developed Fitness Tune-Ups. Here are four exercises you can practice at home that will protect your knees, back, shoulders and elbows.

KNEES: Instead of lunges, do split squats. It lessens the stress on the knee joint by keeping it stationary. When you squat, your knees will be behind, not over, your toes.

Split squats Step one foot three or four feet in front of the other (toes facing forward). Front knee should bend at a 90-degree angle. Maintain good posture, chest up, eyes looking ahead, not down. Press through your heels to return standing. Doing this exercise will also improve your balance if you progress it. Watch our Exercise Snack Video for a demonstration.

 BACK: Instead of back extensions, do planks. It minimizes flexion (bending) and the over extension of the spine, creating stability.

Planks – Lie facing downward on the floor. Put your forearms on the floor, shoulder width apart, elbows directly under line of shoulders. Extend your legs behind you so your body is in a straight line. Pull in your tummy slightly and hold. Modifications can be viewed on our Exercise Snack Video.

SHOULDERS: Instead of triceps dips, do pushdowns. Extreme angles can irritate your shoulder and neck; this eliminates that possibility.

Pushdowns – Pick up a pair of weights; hold them with your wrists facing down. Tuck your elbows into your sides (by your ribs) then straighten your arms, but do not lock out your elbows completely. Return to original position.

ELBOWS: Instead of bench press, do dumbbell flies. This works the chest while keeping your elbows still, thus reducing stress on the joint.

Dumbbell flies – Lie face-up on the floor or bench. Hold a pair of dumbbells over your chest, arms straight with palms facing each other. Lower the weights slowly out to the side, your elbows should remain slightly bent (do not lock them out). Return to start position.            

*Please remember each exercise requires a certain number of reps and sets. All exercises can be modified. 

Once you have learned the proper technique, you can do them anywhere.

For more information on these or other techniques, private training, stretch classes, program design and more, visit our website at www.lorimichielfitness.com or contact us via email or call 818-620-1442. We see SENIOR fitness differently!

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