ADAPTIVE FITNESS TECHNIQUES FOR AT HOME OR THE GYM

Adaptive Fitness Techniques For At Home or the Gym

Blog by: Chelsea Day

Living with a physical disability often means navigating a world that isn’t always designed with accessibility in mind. This challenge extends to fitness and exercise, where traditional workout routines might not be feasible or safe. However, adaptive fitness exercises offer tailored physical activities that cater to the unique needs of individuals with disabilities. Embracing adaptive fitness can lead to a myriad of benefits, enhancing both physical and mental well-being. CAF-Idaho recently gathered at the Idaho Outdoor Fieldhouse to film a series of instructional fitness videos showcasing adaptive fitness techniques for everybody!

Landmine Rotation

CAF athlete Kevin Peter and Anna Woodring, Director of Human Performance at the Idaho Outdoor Fieldhouse

A landmine rotation, also known as a landmine twist or landmine Russian twist, is a core-strengthening exercise that targets the obliques, lower back, and abs. Equipment is a barbell or landmine attachment, which is anchored to the floor or a landmine unit while the athlete twists or rotates their torso around it. It is executed by positioning perpendicular to the barbell with feet shoulder-width apart. Bend your knees slightly and grip the barbell handle with both hands in front of your chest, arms fully extended. With the core engaged, twist the torso to one side to rotate the upper body with feet planted and hips continuing to face forward. Return to center, inhaling, and repeat on the other side, exhaling on each twist. Adapting this exercise involves performing it on one side, or performing it from a seated position or wheelchair.

Why it’s beneficial: 

By targeting the obliques and engaging the entire core, landmine rotations improve stability and coordination. This low-impact exercise can also improve spinal mobility by encouraging a healthy range of motion in the upper body, reducing the risk of back injuries. When performed circuit-style, this exercise can elevate heart rate and provide cardiovascular benefits.

CAF athlete Meira Nelson and Anna Woodring, Director of Human Performance at the Idaho Outdoor Fieldhouse

A seated assault bike is a stationary exercise bike designed for both cardiovascular and strength training workouts. It has a sturdy frame with a large fan wheel at the front and a low seat with a reclined backrest. To operate, sit on the bike and cycle while moving the handlebars back and forth. Adaptations include the ability to selectively exercise arms or legs individually if the person has limb differences. The bike can be approached from the front so users can engage with the handlebars without cycling. The bike can also be tilted onto its seat in order to use the handlebars while sitting in a wheelchair. Resistance is dynamically adjusted when pedals and handles move faster.

CAF athlete CJ Brown and Anna Woodring, Director of Human Performance at the Idaho Outdoor Fieldhouse

A shoulder press, also known as a military press or overhead press, is a strength training exercise that targets the deltoids, triceps, and upper chest. It’s an effective compound movement for building shoulder strength and muscle mass.

The equipment is a barbell or dumbbell. To execute a shoulder press with a barbell, it should rest on the front of your shoulders across the upper chest and be gripped slightly wider than shoulder-width apart. If using dumbbells, hold one in each hand at shoulder height, palms facing forward, elbow bent at a 90-degree angle. Then, inhale and lift directly overhead, fully extending arms without locking elbows. Exhale and lower the weight back down.
Adapting the shoulder press usually involves decreasing the range of motion or performing it with a single arm. It can also be done from a seated position, in a wheelchair.

CAF athlete Josh Sweeney and Anna Woodring, Director of Human Performance at the Idaho Outdoor Fieldhouse

Multi ropes consist of long, thick, heavy ropes made of materials like polyester or nylon. These ropes are anchored to a fixed point at one end and can be manipulated in various ways to create a challenging and effective workout.

Operating ropes involves moving arms up and down to create waves, lifting overhead and slamming them on the ground, making circular motions, etc. 

Adaptations include attaching a variety of handle options to ease manipulation of the ropes. Ropes can be operated one at a time by people with an upper limb difference, and they can be operated from a seated position or a wheelchair.

CAF athlete Willie Stewart and Anna Woodring, Director of Human Performance at the Idaho Outdoor Fieldhouse

A single-arm rower is a standard rowing machine that has been adapted with a specialized attachment for upper limb adaptive athletes. To operate, users can sit in the sliding seat and grip the handlebar with an overhand grip, initiating movement by pushing against the footrests and pulling the handlebar towards their torso. A single-arm rower can be further adapted by removing the entire seat section so users in a chair or wheelchair can directly access the handlebar. Resistance can be adjusted on most rowing machines.

Why it’s beneficial: 

This equipment helps upper limb adaptive athletes exercise their arm, neck, and shoulder muscles while having the option to simultaneously exercise legs, back and core. Rowing promotes cardiovascular fitness and is a low-impact activity, suitable for people with joint issues.

CAF athlete Willie Stewart and Anna Woodring, Director of Human Performance at the Idaho Outdoor Fieldhouse

A deadlift is a compound strength exercise that primarily targets the muscles of the lower back, glutes, hamstrings, and various other muscles throughout the body. To execute, a long straight bar with weights on both ends (called a “barbell”) is lifted upwards by a person standing with feet hip-width apart. The move is then reversed to lower the barbell. It is crucial that proper spinal alignment is maintained throughout the lift, with a bend in the knees.

Adapting this exercise for someone with an upper limb difference position involves a harness called an Aldridge Arm, which integrates with straps to allow single-arm athletes two points of contact on exercise equipment. To put the Aldridge Arm on, loop the impaired arm through the strap and velcro the strap across the chest, attaching a carabiner to the strap and then looping the strap around the barbell.

Why it’s beneficial:

The deadlift is often considered one of the most effective exercises for building overall strength and power. This compound exercise engages multiple muscle groups simultaneously, leading to significant increases in overall strength in the lower back, glutes, hamstrings, quadriceps, and more. Deadlifts mimic the motion of lifting objects from the ground, making them beneficial for real-life activities and reducing the risk of lower back injuries. Weight-bearing exercises like deadlifts can help increase bone density, and difficulty can be gradually adjusted by adding more weight over time.

CAF athlete Meira Nelson and Anna Woodring, Director of Human Performance at the Idaho Outdoor Fieldhouse

A rowing machine is a piece of fitness equipment designed to stimulate the action of rowing a boat. It has a sturdy frame with a sliding seat and a handlebar. To operate, users typically sit with their feet strapped in and grip the handlebar with an overhand grip, initiating movement by pushing against the footrests and pulling the handlebar towards their torso.

Adapting into a seated position involves removing the entire seat section so users in a chair or wheelchair can directly access the handlebar. Adaptive handles are available to help those with limb differences operate the machine with one limb. Resistance can be adjusted on most rowing machines.

Why it’s beneficial:

This exercise provides a full-body workout that engages various muscle groups simultaneously, including the legs, back, core, arms, and shoulders. Rowing promotes cardiovascular fitness and is a low-impact activity, suitable for people with joint issues. Regular rowing can help improve posture by strengthening the back muscles and promoting proper spinal alignment.

CAF athlete CJ Brown and Anna Woodring, Director of Human Performance at the Idaho Outdoor Fieldhouse

A chest press, also known as a bench press, is a fundamental strength training exercise that primarily targets the pectoralis major, as well as the shoulders and triceps.

The equipment is a barbell or dumbbell. To execute a chest press, begin by lying flat on your back on a weight bench with your feet planted firmly on the ground on either side of the bench. If using a barbell, reach up and grip the bar slightly wider than shoulder-width apart. If using dumbbells, hold one in each hand with palms facing forward and arms extended straight up towards the ceiling. Inhale and slowly lower towards your chest, keeping elbows slightly bent, then exhale and push the weight back up to the starting position with arms fully extended. Do not lock your elbows. If using a barbell, pause briefly at the top before racking.

Adapting the chest press usually involves adjusting the bench to best accommodate athletes needs. The bench can be inclined or declined, the grip can be rotated, and this move can also be done using a machine with a guided range of motion for increased stability.

Why it’s beneficial:

This exercise improves overall upper body strength, mimicking pushing movements that are common in daily activities. It contributes to improved posture by counteracting the effects of rounded shoulders. Weight-bearing exercises also improve bone density over time.

CAF athlete Ally Mauck and Anna Woodring, Director of Human Performance at the Idaho Outdoor Fieldhouse

A seated rotation is a core-strengthening exercise that primarily targets the muscles of the obliques, which are the muscles on the sides of your abdomen. It involves twisting or rotating your torso while seated to engage and strengthen these muscles while holding a medicine ball. Begin by sitting on the floor with knees bent and feet flat on the ground, core engaged. Fingers should hold the ball in front of the chest with elbows bent, and arms close to body. Initiate the movement by twisting your torso and throwing the ball onto a wall on one side. Repeat on the opposite side.

This exercise can be adapted by being performed on just one side or in a wheelchair. Seated rotations can be performed with or without added resistance such as a medicine ball or weight plate, to increase the intensity and challenge as the athlete progresses.

Why it’s beneficial: 

Seated rotations target the oblique muscles, support core stability, and improve flexibility and range of motion in the spine – which is important for overall mobility. As a low-impact exercise, seated rotations are suitable for individuals of various fitness levels, including those with joint issues.

CAF athlete Josh Sweeney and Anna Woodring, Director of Human Performance at the Idaho Outdoor Fieldhouse

A ski erg is a fitness device designed for cardiovascular and upper-body workouts. It simulates the motion of cross-country skiing. The device features a sturdy frame with a central column that has two handles attached by ropes or cables. The equipment is operated by gripping the handles with arms extended forward as if holding ski poles, and pulling the handles down.

Adapting to a seated position involves sitting in front of the machine in a chair or wheelchair, instead of standing. People with limb differences can work a single arm or use a specialized prosthetic to grip the handles, and resistance can be adjusted.

Why it’s beneficial: 

This exercise improves endurance, strength, and overall fitness. It provides a full-body workout, engaging muscles in the arms, shoulders, back, core and legs while promoting cardiovascular fitness. As a low impact activity, it is suitable for people with joint issues.

CAF athlete Sarah Pederson and Anna Woodring, Director of Human Performance at the Idaho Outdoor Fieldhouse

A single-leg box squat is a lower body strength exercise that targets the quadriceps, hamstrings, glutes, and stabilizing muscles in the hips and core. It’s a variation of the traditional squat that emphasizes single-leg strength and balance.

Equipment is a box or bench with a height that positions the thigh parallel to the ground when sitting. Stand in front of and facing away from the box with feet hip-width apart. Maintaining an upright posture with chest and shoulders back, lift one leg off the ground. With the other leg remaining planted in place, push your hips back and lower your body in a squat until your buttocks touch the box. Pause, then use your heel to push up and return to the starting position. Repeat as many items as desired before switching to the other leg.

Adapting this exercise involves performing it on a single side, varying box height based on athlete needs, and using a bar or wall to provide stability in front of the athlete.

Why it’s beneficial:

Single-leg box squats emphasize single-leg strength, addressing any muscle imbalances. They also require significant core engagement, which improves balance. Single-leg exercises can be gentler on the knees than bilateral exercises and may reduce the risk of injury. Because this exercise does not involve heavy barbells or weights, it may be more suitable for individuals with lower back issues.

CAF athlete CJ Brown and Anna Woodring, Director of Human Performance at the Idaho Outdoor Fieldhouse

A rowing machine is a piece of fitness equipment designed to stimulate the action of rowing a boat. It has a sturdy frame with a sliding seat and a handlebar.

To operate, users typically sit with their feet strapped in and grip the handlebar with an overhand grip, initiating movement by pushing against the footrests and pulling the handlebar towards their torso.
Adapting into a seated position involves removing the entire seat section so users in a chair or wheelchair can directly access the handlebar. Adaptive handles are available to help those with limb differences operate the machine with one limb. Resistance can be adjusted on most rowing machines.

Why it’s beneficial:

This exercise provides a full-body workout that engages various muscle groups simultaneously, including the legs, back, core, arms, and shoulders. Rowing promotes cardiovascular fitness and is a low-impact activity, suitable for people with joint issues. Regular rowing can help improve posture by strengthening the back muscles and promoting proper spinal alignment.

CAF athlete Josh Sweeney and Anna Woodring, Director of Human Performance at the Idaho Outdoor Fieldhouse

A landmine press is a strength training exercise that targets the muscles of the shoulders, chest, and triceps. It involves lifting a barbell or landmine attachment in a pivoting manner, which is different from traditional shoulder presses. The landmine press can be performed using a landmine attachment anchored to the floor or a landmine unit attached to a squat rack.

The equipment is a barbell or landmine attachment. Secure it to a landmine unit or anchor it securely at the corner of a wall, loading the barbell with weight plates. Grip the barbell at shoulder height with palm facing your chest and push away from your body, extending your arm fully while keeping your chest and torso upright. In a controller manner, lower the barbell back down to shoulder height.

Adapting this exercise involves performing the exercise in a kneeled or seated position or from a wheelchair. This exercise can be performed unilaterally (one side at a time) and with different grips, hand positions, and angles for those with limb differences or muscle imbalances.

Why it’s beneficial:

The landmine press contributes to upper body strength, mimicking real-life pushing movements. It is generally considered to be a joint-friendly exercise because it allows for a more natural and pain-free range of motion, particularly for those with shoulder issues. The pivoting motion of the landmine press contributes to improved motor skills overall.

CAF athlete Ally Mauck and Anna Woodring, Director of Human Performance at the Idaho Outdoor Fieldhouse

A rope pull involves pulling a cable attached to adjustable weights in a rope machine. The machine typically consists of a sturdy frame with pulley systems attached to handles, bars, or other attachments. The pulleys are height adjustable to accommodate different exercises and user heights.

To operate, adjust the pulleys and weight for your target exercise, select a handle or attachment, get in the appropriate position for the muscles you are targeting, and pull on the cable.

Adapting to a seated position involves sitting by the machine instead of standing by it. Athletes can sit in a chair, a wheelchair, or directly on the floor. Rope pulls can be completed with one or two hands, and carious attachments can be employed to ease grip for upper limb adaptive athletes.

Why it’s beneficial:

Rope machines are extremely versatile, offering a wide variety of exercises like curls, presses, pulls, and rotations. They provide a stable and controlled environment for strength training, reducing the risk of injury compared to free weights. They also allow athletes to isolate specific muscles and gradually build strength, making them suitable for all fitness levels.

CAF athlete Willie Stewart and Anna Woodring, Director of Human Performance at the Idaho Outdoor Fieldhouse

Pull-ups are a bodyweight exercise that primarily targets the muscles of the upper body, particularly the back, shoulders, and arms. They are an excellent compound exercise for building upper body strength and muscular endurance.

The equipment is a horizontal bar (called a pull-up bar or chin-up bar) mounted at a height that allows the user to hang from it. To execute a pull-up, grip the bar with palms either facing away or toward the body and extend your arms to hang, engaging back and arm muscles to pull your body upwards.

Adapting pull-ups for athletes with upper limb differences entails doing a pull-up with one arm instead of two. To work up the strength for this difficult activity, athletes may stretch a band from the bar to a foot or knee or wrap a towel around the bar and pull up on the towel to increase thumb activation and strengthen grip.

Why it’s beneficial:

Pull-ups are highly effective at building strength in the muscles of the back, biceps, forearms, and shoulders. Consistently performing pull-ups can also improve grip strength. Pull-ups can improve muscular endurance, allowing you to perform other physical activities with greater ease. This exercise can be made progressively more challenging over time by adding weight and increasing the number of repetitions.

Adaptive fitness exercises are a powerful tool for individuals with physical disabilities, offering a path to improved health, enhanced independence, and a better quality of life. By embracing adaptive fitness, individuals can break through barriers, discover new strengths, and cultivate a resilient, empowered mindset. The journey may require patience and perseverance, but the rewards—both physical and emotional—are well worth the effort. So, take the first step towards a healthier, happier you by exploring the world of adaptive fitness.