General Tips for Modifications:

  • Reduce Range of Motion: Shorten the range of motion to minimize stress on joints.

  • Use Lighter Weights: Start with body weight or lighter dumbbells to decrease strain and build strength gradually.

  • Focus on Form: Ensure proper form to reduce risk and prevent further injury. Slow, controlled movements are essential.

  • Incorporate Unilateral Work: Single-arm or single-leg exercises can help maintain muscle balance while avoiding injury exacerbation on one side.

  • Substitution: Swap high-impact exercises for low-impact ones that still target similar muscle groups.

1. Wrist Limitations

Common Issue: Wrist pain or limited wrist flexibility.

Exercises:

  • Dumbbell Presses (Overhead or Chest Press):

    • Modification: Use a neutral gip (palms facing each other) to reduce wrist strain.

  • Dips

    • Modification: You could perform dips on the floor instead of a bench, or grab a dumbbell and do triceps overhead extension or tricep kickbacks

  • Push-ups:

    • Modification: Perform on fists or use dumbbells as handles to keep wrists neutral (only choose dumbbells that are flat on the edges so they won’t roll)

  • Bent-over Rows:

    • Modification: Focus on using a neutral grip and keep the wrists as straight as possible throughout the movement.

  • Bicep Curls:

    • Modification: Use hammer curls (palms facing each other) instead of standard curls to avoid wrist rotation.

2. Shoulder Limitations

Common Issue: Shoulder impingement, rotator cuff injuries, or limited range of motion.

Exercises:

  • Overhead Shoulder Press:

    • Modification: Perform a seated shoulder press with a lighter load or swap for a front raise, stopping at shoulder height to limit shoulder joint strain.

  • Tricep Extensions:

    • Modification: Perform kickbacks instead

  • Lateral Raises:

    • Modification: Reduce the range of motion, raising only to 45 degrees instead of 90, or substitute with front raises.

  • Chest Press:

    • Modification: Use a neutral grip to keep the shoulders in a safer position, reducing stress on the shoulder joint.

  • Bent-over Rows:

    • Modification: Perform standing rows with elbows tucked closer to the body or substitute with reverse flys using light dumbbells to protect the shoulders.

  • Push-ups:

    • Modification: Do incline push-ups or wall push-ups to decrease pressure on the shoulders.

3. Low Back Limitations

Common Issue: Lower back pain, disc issues, or weak core stability.

Exercises:

  • Deadlifts RDL:

    • Modification: limit range of motion, make it more like a Good Morning

  • Bent-over Rows:

    • Modification: Perform a supported single-arm row by placing one hand on a bench for back support. This takes pressure off the lower back.

  • Squats:

    • Modification: Use a goblet squat variation and emphasize keeping the torso upright, which places less strain on the lower back.

  • Lunges:

    • Modification: Use reverse lunges instead of forward lunges, which can be easier on the lower back due to less forward torso movement.

  • Russian Twists:

    • Modification: Avoid twisting motions and opt for plank variations (such as side planks) to strengthen the core without straining the lower back.

4. Knee Limitations

Common Issue: Knee pain, arthritis, or ligament injuries.

Exercises:

  • Squats:

    • Modification: Try sit squats instead- stand in front of a bench or chair, slowly sit down, and then stand up - limiting the knee’s range of motion and reducing stress.

  • Lunges:

    • Modification: Substitute with reverse lunges or stationary split squats, which tend to put less strain on the knees than forward lunges.

  • Step-ups:

    • Modification: Use a lower step height or switch to stationary knee lifts, mimicking the action but minimizing knee stress.

5. Hip Limitations

Common Issue: Hip pain, arthritis, or limited range of motion.

Exercises:

  • Squats:

    • Modification: Use a smaller range of motion, stopping at a partial squat (about halfway down) or perform sumo squats to engage the inner thighs and reduce hip stress.

  • Lunges:

    • Modification: Substitute with step-ups (using a lower step) or limit the depth of the lunge. Reverse lunges also place less strain on the hips.

  • Deadlifts:

    • Modification: switch to good mornings