The 5 WORST Exercises for Ages 50+ (AVOID!)

Summary

In this video, physiotherapist Will Harow, a specialist for people over 50, highlights five exercises that those aged 50+ should avoid due to the high risk of injury and low payoff. He explains that exercises like the upright row, back extensions, crunches, behind-the-neck press, and neck rolls can cause issues such as rotator cuff problems, back pain, and neck strain. Instead, he recommends safer alternatives and suggests focusing on exercises that provide better results with less risk of harm. Harow emphasizes the importance of proper technique, especially as we age.

Takeaways

• 💪 Upright rows can strain the rotator cuff and should be avoided by people over 50 to prevent shoulder injury.
• 🚫 Back extensions, which involve lumbar spine extension, can aggravate existing back issues, especially for those with arthritis.
• ⚠️ Crunches place stress on the lumbar spine and aren't very effective for core strengthening in older adults.
• ⛔ Behind the neck press is risky for those with limited lateral rotation, as it can stress the neck, shoulders, and spine.
• ❌ Neck rolls, often used in warm-ups, can strain the neck by combining multiple movements and should be replaced by simpler neck exercises.
• 🔄 Alternative shoulder exercises, like the in-front-of-the-neck military press, are safer than behind the neck presses for building shoulder strength.
• 👎 The Cobra exercise, unlike back extensions, is safer for older adults as it focuses more on mobility than strengthening.
• 💥 Rapid flexion during exercises like crunches can cause muscle spasms and stress the discs in the spine, increasing the risk of injury.
• 🙅 People over 50 should avoid exercises that combine multiple movements in sensitive areas like the neck and shoulders to prevent injury.
• 🦾 Focus on safer, more controlled movements when training after 50 to build strength without risking injury, as poor technique can lead to issues.

Q & A

Why should people over 50 avoid the upright row exercise?

The upright row stresses the rotator cuff by placing the shoulder in a flexed and internally rotated position, which can lead to impingement. This is especially risky for people over 50, as their rotator cuffs are generally more vulnerable.

What is the risk associated with back extensions for people over 50?

Back extensions involve extension of the lumbar spine, which can aggravate existing back problems, especially in individuals with arthritis. Overusing paraspinal muscles in this exercise can also lead to lower back spasms.

Why is the crunch exercise not recommended for people over 50?

Crunches involve rapid flexion of the lumbar and thoracic spine, which can strain the discs and muscles of the lower back. Additionally, the rectus abdominis muscle strengthened by crunches does not significantly contribute to core stability or back health.

What makes the behind-the-neck press dangerous for people over 50?

The behind-the-neck press requires significant lateral rotation, which many people over 50 may lack due to arthritis or limited shoulder mobility. This can lead to poor posture, neck and shoulder strain, and even injury if the weight is mishandled.

What is a better alternative to the behind-the-neck press for shoulder strengthening?

A safer alternative is the in-front-of-the-neck press or military press, which requires less lateral rotation and allows better control, reducing the risk of injury to the neck and shoulders.

Why should neck rolls be avoided by people over 50?

Neck rolls combine multiple movements, putting the neck's facet joints in awkward positions, which can lead to discomfort, stiffness, or even injury. Pure neck movements like flexion, extension, side flexion, and rotation are safer alternatives.

What common issue does bad technique in these exercises usually cause?

Bad technique often leads to injury. In the exercises discussed, improper form can place unnecessary stress on joints and muscles, leading to issues like impingement, muscle strain, or back spasms.

What should be the focus for people over 50 when choosing exercises?

The focus should be on exercises that offer a high payoff in terms of strength and mobility, without high risk of injury. Proper technique, controlled movements, and avoiding exercises that place undue stress on vulnerable areas, such as the shoulders, back, and neck, are key.

Why is rapid movement a problem in exercises like crunches for older adults?

Rapid movements can increase the risk of muscle strains, spasms, and disc problems, especially in the spine. This is why controlled, slower movements with better technique are recommended for older adults.

How can people over 50 protect their necks while exercising?

Instead of combining multiple neck movements in exercises like neck rolls, it's safer to perform pure movements like flexion, extension, side flexion, and rotation. These reduce the risk of overloading the facet joints and causing neck pain or stiffness.