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. Stop the video if needed to ensure proper form and execution of each movement.
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.

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: Use box squats or seated squats where the client sits back onto a bench or chair, 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 a sit-to-stand movement using a chair, 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.