Creative Ideas for resistance training?

BuffyBourbon

First off, I want to thank you all for being here, I’ve been reading since July but this is my first post. I’m not certain I shouldn’t post this in the Fitness forum but this is the area where I read most so I thought I’d try you guys.

I have some health issues that prevent much exercise for about 3 months every winter, and right now a new one that’s got me locked out of the little I DO in the winter, but I think my January 19 appointment will release me to at least do a little more. During the summer I’m quite active, but the majority of my activities seem to qualify as cardio, not resistance. I understand that at least SOME weight training is recommended as part of a fitness plan.

I’m asthmatic, and I’ve got a wrist issue that has required 5 surgeries, and left me to the point where my right hand can lift light weight things, it can’t do anything fine, and can’t push or pull anything heavy, or even grip anything firmly without significant pain. I have about 60% range of motion on that wrist, and the muscles of my right forearm are also limited in motion due to that.

Assuming the Dr releases me in January, I’d like to start some sort of weight training low level stuff, but am having a hard time envisioning what I could do for my upper body. Can anyone help with a recommendation? Thanks!

Stats:
40 yrs, 5’9, female
SW : 289 (July 9, 2015)
CW: 234
GW: 180

SideSteel

BuffyBourbon wrote: »

First off, I want to thank you all for being here, I’ve been reading since July but this is my first post. I’m not certain I shouldn’t post this in the Fitness forum but this is the area where I read most so I thought I’d try you guys.

I have some health issues that prevent much exercise for about 3 months every winter, and right now a new one that’s got me locked out of the little I DO in the winter, but I think my January 19 appointment will release me to at least do a little more. During the summer I’m quite active, but the majority of my activities seem to qualify as cardio, not resistance. I understand that at least SOME weight training is recommended as part of a fitness plan.

I’m asthmatic, and I’ve got a wrist issue that has required 5 surgeries, and left me to the point where my right hand can lift light weight things, it can’t do anything fine, and can’t push or pull anything heavy, or even grip anything firmly without significant pain. I have about 60% range of motion on that wrist, and the muscles of my right forearm are also limited in motion due to that.

Assuming the Dr releases me in January, I’d like to start some sort of weight training low level stuff, but am having a hard time envisioning what I could do for my upper body. Can anyone help with a recommendation? Thanks!

Stats:
40 yrs, 5’9, female
SW : 289 (July 9, 2015)
CW: 234
GW: 180

This might not directly answer your question as I'm just sort of throwing out ideas here, but....

The majority of your upper body should IN THEORY be able to be trained without much wrist involvement provided you can apply resistance without holding things with your hands.

So for example, it might be possible to use resistance bands by looping the band at the wrist but not using your grip to hold onto the band. This should work for direct arm movements like curls and a tricep pulldown if you can set it up properly.

You can probably use a chest fly machine if it's the kind where the lower arm segment rests on pads vs the kind where you grip handles. You could use a hammer brand pullover machine although those are rare.

You might be able to use cable machines with a single handle and put your hand through the handle so that you can move the cable with your forearm, without having to grip the handle. This would allow you to do quite a few things...

BuffyBourbon

Thank you, that's exactly what i'm looking for! I've never seen a chest fly machine that didn't have grips, but I googled it and think you're right, those would be fine. Once i'm cleared i'll call around to the local gyms and see if any of them have one like that. I had thought of resistance bands, but i'm not particularly clever so not sure how I would set it up. I can probably go to a PT if necessary though, to get shown how if that's what makes the most sense.

middlehaitch

Don't know if this will work for you, but you could get some of those weights (ankle weights?) that wrap around and use them slipped over your hand with your thumb holding them in place. This would eliminate wrist movement and grip.
You could do some of the fitness blender and 30 day shred type programmes at home using them. Not lifting per se, but will help a little with strength.

A quick root around the basement. This is what I mean. It is a 5 lb weight with a very small hand inserted. I am sure there are more current versions that could adapt better.
I tested a couple of the 30DS exercises and it didn't go flying through a window, cause me to grip anymore than use my thumb to hold it in place, and my wrist didn't bend once.

Cheers, h.

BuffyBourbon

I was considering something like this - they make some that are gloves, and some that strap onto the wrist that I think wouldn't hurt. My hesitation is that some people say that wrist weights like this can put too much torque on the elbow or shoulder - the last thing I need is MORE injury in that arm. So i'm looking for input, is that bunk and if i'm not too crazy theyre perfectly safe? Or are they a bad idea no matter what? The gloves i've looked at look like I could conceivably even wear them a significant portion of the day, (working up to it) - but only if it seems safe?

middlehaitch

I can see the elbow torque thing (weight held too close to elbow) if strapped to the wrist during some movements, but not all. I would guess you would avoid that kind of exercise until your compromised forearm strengthened anyway.

The gloves sound as though they would be ideal. Just looked them up. They look great. Does the job I was trying to improvise.

I don't think I would wear then more than when exercising.

Cheers, h.

tomteboda

Because you're unfamiliar with the motions or types of weights involved, a session or two with a physical therapist is almost certainly exactly what you need. My mom has very limited motion but does small free weights (1 - 2 lb!) that have straps for her hands for her daily physical therapy, as shown to her by the physical therapist at the hospital. Its quite beneficial.



These are available at Amazon (use smile if you do! - donate to your favorite charity), Target, and Walmart (cheapest by far).

Wetcoaster

I would talk with a physiotherapist that you trust.