PACE helps you adjust an exercise so that it works for you today. You do not have to use the same option every time.
Start With Support
Before using PACE, choose a starting position:
Seated
Standing with support
Standing without support
Choose the option that helps you feel steady. You can change your support during the exercise.
Use PACE
P — Pick Your Pace
Choose a movement speed that feels manageable. You do not need to rush, and slower is not automatically better.
A — Adjust the Load
Change the weight, resistance-band tension, body-weight demand or amount of support.
C — Change the Range
Make the movement smaller or larger. You do not have to use the fullest possible range.
E — Ease the Effort
Complete fewer repetitions, move for less time, take more rest or use fewer sets.
An Example
When reaching above you, you might:
move at a manageable speed;
use no weight or a lighter weight;
reach only as high as feels comfortable; and
complete fewer repetitions or take more rest.
Remember
The best option is the one that works for you today. What worked yesterday may not be the best choice today.
If a movement still does not feel manageable after adjusting it, stop and choose another option.
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