Here are five exercise guidelines if you have an injury, disability or joint/muscle pain:
Listen to your body
The key is to finding exercises that suit your individual needs. You know your body best – take note of how you feel before, during and after exercise. If it doesn’t feel quite right don’t push yourself, you might need to lower the intensity, modify the exercise, or stop what you are doing.
Work on flexibility
Perform flexibility exercises, using pain-free range of motion as an index of intensity to help keep your muscles long and supple, reduce spasm, and enable you to undertake daily tasks with greater ease.
Water can help
Performing exercise in water (hydrotherapy) may reduce pain and stiffness and reduce reliance on pain or anti-inflammatory medication.
Avoid exercise during a ‘flare up’, or increased periods of pain. Conditions for exercise termination may include unusual or persistent fatigue, increased weakness, decreased range of motion, increased joint swelling and continuing pain.
Get professional help
If you have a health condition or injury, or you are not quite sure where to get started, find an exercise physiologist (AEP). An AEP specialises in exercise prescription, also helping people overcome perceived barriers to exercise.
Workouts for upper body injury or disability
Isometric exercises: require to push against immovable objects without changing the length of the muscle.
Isometric exercises are great for problems like arthritis as they help to maintain muscle strength and prevent further muscle deterioration.
Chair exercises: ideal for people with lower body disability.
Cardiovascular and chair exercises help improve posture and reduce back pain.
Resistance band around chair and perform resistance exercises. Examples include chest press. The band can also be used for pull downs, shoulder rotations, arm and leg extensions.
Air punching outwards and upwards with and without weights Traditional upper body exercises from a seated position include dumbbells, resistant bands or anything that is weighted and fits in your hand. Perform exercises such as shoulder press, bicep and triceps curl.