To make SilverSneakers Circuit classes both effective and safe, we have created a list of exercises to avoid. Although these exercises may also be high risk for other classes you teach, this specific list was created with SilverSneakers members in mind. The following checklist of high-risk movements for Circuit is not exhaustive and does not include every high-risk movement that can be executed. While these movements should be avoided, continue to apply risk vs. benefit exercise selection principles when choosing movement and exercise options for your Circuit classes.
High-Risk Movements to Avoid
- Avoid unsafe joint movements such as jamming, locking or torquing of joints. For example, when performing kickboxing movements keep joints slightly bent in a punching or kicking position.
- Forward flexion from a seated position at the hip greater than 45 degrees.
Hinge forward no further than halfway, or 45 degrees, when in a seated position. Forward flexion greater than 45 degrees while in a seated position creates a great deal of strain on the lower back, especially for those individuals with bone density issues or who already experience low back pain. The number one complaint of pain for those who are 65+ is back pain. - Uncontrolled momentum as it relates to a full range of movement. Avoid using momentum as it relates to a full range of motion. Always move with control.
- Inversions: forward flexion from a standing position at the hip greater than 90 degrees.
Make sure to avoid movements where the head goes below the heart during your Circuit class. To keep your class participants safe, equipment is placed on the seat of the chair for easy access during the class. When transitioning to a seated position for the Final Stretch or Relaxation, encourage participants to use the opposite arm as support to return items under their chair in a safe manner. Additionally, avoid bringing the head below the heart as it can cause a rapid change in blood pressure. Inversions are considered very high risk for those with high blood pressure or heart disease, as well as for individuals with some eye issues such as glaucoma or retinal detachment. - Overuse is especially common in the hips and shoulders. Generally, the shoulders are engaged in upper-body resistance training movements, so it is important to alternate upper- and lower-body movements to avoid overuse of that joint. The SilverSneakers repetition recommendation is to perform no more than one set of movement of 24 repetitions maximum for each exercise utilizing each muscle group. Staying within this guideline will help keep your SilverSneakers members safe and free from overuse syndrome.
- Avoid excessive flexion, extension and movement at the joints. Be aware of joint position, avoiding any excessive movement or forced movement. Additionally, avoid outside force on any joint including movements like wall push-ups or push-ups on the chair. Both exercises are weight-bearing movements that apply excessive force on an extended wrist. Keep your joints in a safe position and avoid using force.
- Double leg lifts, seated exercises with both feet (unsupported) off the floor. While performing any movements, including core exercises, from a seated position, avoid lifting both feet off the floor at the same time. The lack of support caused by elevating both feet simultaneously off the floor can cause participants to lose their balance as well as create the potential for injury to the lower back.
- Double arm overhead triceps extension with hand-held weights. Shoulder impingement is the most prevalent shoulder diagnosis, accounting for 40-65 percent of all reported shoulder pain. Many older adults suffer from this condition. For the body to effectively perform a double-arm triceps extension with hand-held weights, because of the gravity-resisted nature of this tool, the shoulder must be close to 180 degrees of flexion to apply force in the correct direction. Because shoulder range of motion is limited for a large segment of the older adult population, a safer alternative, such as triceps kickbacks with weights or tubing, can be more beneficial to participants.
- Provide progressive impact options within the aerobic segments of class to help meet the needs of every participant.
- Avoid isometric movement with resistance tools.