To make the class both effective and safe, we have created a list of exercises to avoid. This specific list was created with SilverSneakers members in mind.
The following list of high-risk movements is not exhaustive and does not include every high-risk movement that should be avoided. You know your participants best.Keep them in mind as you are leading them through a workout. Safety is key.
High-Risk Movements to Avoid
- Avoid seated forward flexion at the hip greater than 45 degrees.
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. - Avoid using momentum to perform movements.
Encourage participants to move within a controlled range of movement, instead of using momentum as it relates to a full range of motion. - Avoid inversions.
Avoid movements where the head goes below the heart. If participants bring water bottles to class, place the bottle on top of another chair, to avoid retrieval from under the chair but also out of harm’s way, to reduce trip hazards. Bringing the head below the heart (i.e., inversions) is considered high risk for those with high blood pressure or heart disease and for individuals with eye issues such as glaucoma or retinal detachment. - Avoid overuse.
Overuse is especially common in the hips and shoulders. The SilverSneakers repetition recommendation is to limit movements to no more than 24 variably paced repetitions of an exercise. Staying within this guideline will help keep your members safe and free from overuse syndrome. - Avoid seated exercises where both feet are unsupported off the floor.
When teaching seated core exercises, avoid movements that require both feet to lift off the floor simultaneously. This reduces stability and increases the risk of balance loss, low back strain, or aggravation of existing conditions. - Avoid excessive flexion, extension and movement at the joints.
Be aware of joint position, avoiding any excessive movement or forced movement. Keep your joints in a safe position and avoid using force. - Teach a modified isometric exercise option instead of a true isometric hold.
The SilverSneakers-style isometric movement is a small range of motion pulse instead of a sustained contraction or “hold.” True isometric contractions or holds can encourage breath holding which, in turn, may elevate blood pressure in class members. High-risk isometric exercises include movements like a sustained shoulder flexion in which class members raise their arms to the front of the body for an extended amount of time.