Participant safety is an instructor’s primary responsibility. Each instructor is responsible for making risk vs. benefit decisions in exercise selection. This responsibility is heightened for older adult exercise due to the wide variety of abilities, chronic conditions and musculoskeletal challenges a group setting presents.
EnerChi teaches strength through softness. Power is developed by learning to move within ranges that allow for give and take, absorbing and releasing energy and developing awareness, both internally and externally. EnerChi applies these principles with SilverSneakers guidelines for senior group fitness to create a safe and enjoyable class experience.
Some movements taught in traditional tai chi classes are inappropriate for SilverSneakers EnerChi. Below is a list of high-risk movements to avoid when choosing movement and exercise options for your EnerChi classes.
High Risk Movements to Avoid
When practicing from a seated position, avoid flexing at the hip greater than 45 degrees to reduce risk of low back pain or strain. Cue participants to keep their chest up and spine long.
- Do not cue participants to bend forward to retrieve water from under the chair.
- Cue participants to step to the side, support their weight with a hand on the thigh and lean to the side to pick up and put away their water bottle.
- Do not cue participants to reach to their toes or to the floor for a hamstring stretch.
- Cue participants to lengthen their spine and hinge from the hip keeping the chest up.
When practicing from a standing position, avoid standing forward flexion at the hip greater than 90 degrees to reduce risk of adverse changes in blood pressure.
- Do not bend forward to pick up the water bottle from the floor.
- Cue participants to place the water bottle on the seat of their chair during standing work.
- Do not teach inversions or forward folds from a standing position.
- Cue participants to use the back of the chair for standing support, hinging from the hip no more than 90 degrees. Cue participants to keep their head above heart.
From a seated position, do not teach exercises with double leg lifts as this may put excessive strain on the low back.
- Keep one foot anchored to the floor at all times.
Avoid excessive flexion, extension or excessive force at the joints.
- Tai chi principles teach working within 70 to 80 percent of full range of motion to maintain suppleness and be ready to absorb external force.
Avoid forcing a stretch by applying excessive force. Keep the joints in a safe position and avoid using excessive force.
- Do not teach a forced wrist stretch using the other hand to pull the fingers or palm back in a stretch.
- Cue participants to point their fingers to the floor or ceiling and use their internal resistance to create an appropriate stretch.
Do not teach isometric contractions or holds as these can encourage breath holding which, in turn, may elevate blood pressure in class members.
- Avoid holding the arms over head for an extended period of time.
- Cue for continuous movement.
Do not teach breath-holding exercises.
Keep knees aligned over the ankles. Watch that knees do not move over toes during exercise.
- Cue participants to move with a moderate range of motion, feeling their weight transfer into each foot and being aware of knee alignment over the ankle.
Avoid excessive knee flexion, such as a deep squatting position. Tai chi forms are designed to be practiced with bent knees to create a rooted sensation.
- Teach movement in a modest range to protect the knee joint.
- Work up gradually to maintain moving with bent knees.
- Invite participants to come out of forms when they need a break and return to practice with a more modest knee bend when ready.
Avoid locking or completely straightening the joints, particularly of the elbow and knee.
- Tai chi principles teach working within 70 to 80 percent of full range of motion to maintain suppleness and be ready to absorb external force.
- Cue participants to lift their chest, relax shoulders and keep elbows and knees slightly bent.