LITTLE ROCK — Innovation is sometimes born of necessity. Some of my most useful exercises would never have been created if I hadn’t been prevented from using some equipment or if a client hadn’t been physically unable to do a standard move safely.
These special circumstances required that I adopt a new thought process to develop movements customized for a unique client or situation.
Every day, we all work within our own limiting parameters that influence how we handle exercise. This week, I’ll provide a few tips for overcoming some of the more common obstacles that can derail your fitness progress. In addition, I’ll introduce one of my newest exercises created for the direst of circumstances.
Injury knocks many people out of their exercise programs, particularly if the injury was sustained during physical activity. People sometimes associate exercise with injury and fail to resume their program once they’ve healed. Having seen this scenario play out far too many times, I want to share some ideas for getting back on track.
First, take care of the injuryright away. Rather than letting the pain linger while you wonder how serious it is, get to a doctor and have it checked out.
This will allow you to begin healing immediately so a minor problem doesn’t become major.
One you’ve got a prognosis, follow the treatment plan exactly as stated.
Whether the recovery plan is as minor as rest or as major as physical therapy, make sure you commit yourself to getting better. All too often, people fail to adhere to the treatment protocol in favor of letting the injury “heal on its own.”
The final step is to start back with exercise slowly. Don’t go full bore into the same workouts you did prior to the injury. Choose movements and activities that are less intense, particularly on the areas of the body that were affected by the injury. This simple, but effective, process can dramatically increase your chances for postinjury fitness success down the line.
Moving is another common factor that throws many people off their programs.
Downsizing your residence can be so disruptive it turns your whole life upside down, especially if the move wasn’t your choice. Whether you lose your home to foreclosure or failure to pay the rent or even if you’re thrown into jail, moving into cramped quarters easily makes you give up exercise altogether.
Sticking with that theme, the idea for this week’s exercise came from one simple question: “How would one exercise in the most extreme circumstances without access to a single piece of equipment or the outdoors?”
The answer to this question produced the Prisoner Squat, which is a fairly comprehensive movement that will increase your heart rate and strengthen your lower body.
1.
Stand with your feet just beyond shoulder width apart and your hands interlocked behind your head.
2.
Squat down very low by dropping your hips and bending your knees.
3.
Stand back up, but bringyour right knee toward your left elbow by twisting your torso, raising your right foot off the ground, and bending slightly at the waist.
4.
Let your right foot return to the floor and then do another squat. This time, bring your left knee to your right elbow.
5.
Continue alternating knee-to-elbow touches with each squat.
6.
Do two or three sets of 12 repetitions.
The Prisoner Squat can be a great addition to a total body program. The exercise makes the typical squat a bit more fun and slightly more challenging. Matt Parrott has a doctorate in education (sport studies), a master’s in kinesiology and is certified by the American College of Sports Medicine.
ActiveStyle, Pages 31 on 12/21/2009