6 Exercises Designed For People With Special Needs

What does a workout look like at Specialty Athletic Training? We get this question A LOT! You would understand why if you knew the current obesity epidemic that is currently sweeping across the United States, especially how it is impacting the special needs community. The Centers for Disease Control and Prevention reported that 1 in 5 children with special health care needs are considered obese. That number jumps to over 1 in 3 for adults. That is 38% and 58% higher than their peers! So it is no wonder why parents are asking for help getting their children moving.  

Our current clients visit Specialty Athletic Training twice a week an hour workout. Is this enough to meet the recommended physical activity guidelines? Absolutely not. But we aim to make fitness enjoyable and provide guidance so that our clients feel empowered to exercise on their own, hopefully getting close to the weekly recommended activity levels. That being said, we try to ensure that many of the exercises that they do with us (or at least variations) can be done at home. Here are 6 exercises that are in a majority of our programs for our clients that are easily done in the gym or at home.

1. The Box Squat
1) Stand with feet shoulder-width apart in front of box with arms extended out front.

2) In a controlled manner, lower down onto the box, keeping torso upright and pushing hips back.

3) Once in contact with the box, stand up immediately into starting position.

4) Repeat 1-3

2. Wall Presses
1) Place hands on the wall just below the shoulders.

2) Move feet away from the wall, creating an inclined position.

3) Descend toward the wall until nose makes contact with the wall.

4) Push back into starting position.

​5) Repeat 3-4.

3. Band Rows
1) Place band evenly around vertical pole.

2) Start with both arms fully extend and band taut.

3) Pull arms back until hands reach bottom of ribs, squeeze back together, hold for 1 second.

4. Bear Crawls
1) Place both hands on the ground next to feet in a crouched position.

2) Begin walking hands forward.
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3) As walking hands out begins to stretch body, move feet forward in sequence with hands.

4) Keep back parallel to the ground while moving forward

6. Farmer Walks
1) Stand upright holding weight with your arms straight by your sides.

2) Walk forward to the targeted distance.

3) Rest, turn around, and repeat.

6. Straight Arm Plank
1) Start in hands place underneath your shoulders and legs back, knee off the ground.

2) Body should be rigid and flat from body to heels.

​3) Hold position for desired time.