To support both effectiveness and safety, we have identified movements to avoid in class. These guidelines are designed with SilverSneakers participants in mind.
This is not an exhaustive list. As an instructor, you should always consider the needs and abilities of your participants when leading class.
High-Risk Movements to Avoid
- Avoid seated forward flexion at the hip greater than 45 degrees.
Forward flexion beyond 45 degrees in a seated position may place increased strain on the lower back, especially for individuals with low bone density or existing back discomfort. - Avoid using momentum to perform movements.
Encourage controlled, intentional movement rather than relying on momentum. This helps support joint control and safer movement patterns. - Avoid inversions.
Avoid movements where the head drops below the heart. This position may not be appropriate for individuals with high blood pressure, heart conditions, or certain eye conditions such as glaucoma or retinal concerns. If participants bring water bottles, suggest placing them on a chair instead of the floor to reduce the need to reach down. - Avoid overuse.
Repetitive movement, especially in the hips and shoulders, may increase the risk of overuse. A general guideline is to limit exercises to no more than 24 repetitions with varied pacing. - Avoid seated exercises where both feet are unsupported.
When both feet leave the floor, stability is reduced. This may increase the risk of balance loss or strain on the lower back. - Avoid excessive joint movement.
Encourage movement within a comfortable and controlled range. Avoid forcing joints into positions that feel unstable or uncomfortable. - Use modified isometric options instead of sustained holds.
Use small, controlled pulses instead of long isometric holds. Sustained holds may lead to breath holding, which can increase blood pressure.