5 WORST Exercises for Ages 50+ (Pt 2: Alternatives)
Вставка
- Опубліковано 2 січ 2024
- To subscribe to 3-Tip Friday, Will's free weekly email where he shares his best health tips, new videos and fascinating research, go here: info.ht-physio.co.uk/3tf
To get a copy of Will's new book, Thriving Beyond Fifty, you can find it on Amazon below:
UK link: amzn.to/3mAISFv
US link: amzn.to/3J1ACGi
(Amazon Affiliate links) To subscribe to 3-Tip Friday, Will's free weekly email where he shares his best health tips, new videos and fascinating research, go here: info.ht-physio.co.uk/3tf To get a copy of Will's new book, Thriving Beyond Fifty, you can find it on Amazon below:
UK link: amzn.to/3mAISFv
US link: amzn.to/3J1ACGi
(Amazon Affiliate links)
Follow us on Instagram for more content: / htphysioofficial
In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals ALTERNATIVES to the 5 worst exercises for people over 50! You can find the original video here: • The 5 WORST Exercises ...
If you're suffering from nagging knee pain that hurts in the morning and stops you from walking as far as you'd like, you can take our free knee pain guide - which will give you 5 expert tips to put a stop to knee pain at home - by visiting here: ht-physio.co.uk/knee-pain-gui...
To get in touch about sponsorships or promos, send a message to: hello@ht-physio.co.uk
If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.uk/injury-discla...
1:40 Lateral raise
3:56 Deadlift
7:00 Military press
8:30 6 Natural neck movements
10:00 Toe dips
lying on the back and lowering both legs may create a big stress on the lower spine
65 year old male here. So glad I found your YT channel. I recently tore both my meniscus, left and right knees and was doing some searches. Found your videos very informative, easy to follow and understand . Thank you!
I'm sorry to hear about your injury, I hope my videos were of some help!
Excellent video, Will! I always learn so much from you.
Thank you! Just what I needed 🙂🌻
Thank you! So helpful at age 60. Always hated sit-ups and crunches.
You are the man! Great exercises! Thank you.
I love this man. This 72 yo is in tune with all he says.
fantastic! very encouraging and inspiring -
thanks a lot
Thank you Will! Great video as always! I really appreciate the information for the over 50 population!
Great help videos. I have fractured back and need to get fit so l think these will help.
Terrific. Thank you
I'll be giving this a bash at the gym tonight. Happy new year 🙂🎉
Thank you. I follow your guidance and its going well.
Excellent! Thank you Will😊
I injured my lower back while doing deadlifts with a barbell. I am now too scared to do deadlifts.
Research & learn the RDL. Lots of high-quality vids on youtube teaching it. I have spinal stenosis & decades of back trouble. Started lifting last year. Started with dumbell RDL so I could learn the movement (it's ALL about hinging at the hips/pushing the butt back with a lifted chest to keep back neutral through whole movement) and now do heavy RDLs on the Smith machine at the gym. Hamstrings are stronger than ever. Back pain is much, much reduced (all the so-called "pull" exercises that work back have been fabulous for straightening me out/calming the severe back pain). I've been slow & careful with technique but lift as heavy as I can with perfect form & control. Best decision ever.
Good luck!
use a trap bar
Before performing any new exercise, it's always best to perform it without weights to ensure that your movement biomechanics are correct. This is essential to avoid injury. Performing the movement in front of a mirror will help provide you with a good visual. Lastly, if you're still unsure, ask for assistance from a qualified exercise specialist. Hope this helps!
Use less weight and practice perfect form.
I’ve had lower back surgery, rods/pins installed, also left rotator cuff surgery and left knee surgery. I can do body weight lunges but I cannot figure out what to do to for my hamstrings since I don’t go to public gyms. I have a home gym and hope he gives us some alternatives to target the hamstrings.
Thanks for the excellent guidance Will. I have begun doing deadlifts instead of unresisted squats and have noticed the improved results. I use 25 lb dumbells placed on a 4 inch high bolster.
Thank you. Very help.
So glad I've found your channel. Really helpful and enlightening. Thank you! :)
I'm glad you've found my channel too! I'm so pleased you found my video helpful :)
Good video. Again, I’m 73 years old and lifting since 1974. I stopped doing behind the neck presses years ago, instead I’ll do “Arnold dumbbell press” where you’re seated and supinate the hands on the upward move. I will do lateral raises withe the dumbbell, however if you have shoulder or rotator cuff issues, I then substitute with the shoulder lateral raise machine which gives the benefit but less painful stress on the shoulder joints. Especially if you have arthritis in your shoulder. 👍👍
Always excellent, thanks
Hi Will great dumbell excersizes l wiii try these at my gymn Monday, carry on the great work
Thanks for part1 and again especially for this followup as part2 ❤
You're very welcome :)
Thank you sir. Much appreciated.
Thank you so much, very helpful!
Great technical information for performing exercises correctly and safely. Thanks Will
Happy to help!
Good timing..I just bought exercise bands and wasn't sure where to begin. These are really helpful, thank you!
A great coincidence!
I love all your videos and follow your exercises on a regular basis. Thank you so much for your time and also reminding us that we’re all different.
Always happy to help - and absolutely, it's not a one size fits all!
Super informative video! I found your explanations extremely clear and very helpful! Thank you so much for a well articulated & extremely useful session Will! Keep up the good work!🙌❤👍
Thank you so much!
Just wanted to say thank you for all the inspiring and helpful videos you put on UA-cam. Have a lovely day from Melbourne Australia 😊
Thank you! Wishing you a happy day too!
Thanks will! Most of the exercises you have shown have me cringing that I would hurt myself. Over 50 woman with osteoporosis and pelvic issues. I do do the neck one though.
Your videos are always helpful-clear instructions, demos, and also alternatives such as bands for weights, etc. You are helping seniors worldwide stay active and healthy. Your hip flexor video was spot on for my (recent) issue, and I recovered doing the suggested exercise/stretch. Thank you!
That's fantastic to hear! Thank you for letting me know I appreciate the feedback :)
@@HT-Physiowwwww as
Thanks for sharing all your knowledge Will! Very much enjoying your advice in California 🙂
That's great to hear! Thank you
Thank you!
Great job
Thanks for those alternatives. I need to modify many traditional exercises because of challenges with my knees and low back, so these options are helpful. HAPPY NEW YEAR!
Happy new year to you too!
Thank you once again for instructing us more senior people on how to protect ourselves whilst keeping fit! You are truly worth taking note of with all your suggestions!
Always happy to help!
Another clear and helpful video, thank you, Will. I think that another camera above you, looking down, would provide additional guidance with respect to angles and position. For example, should the Lateral Raise be performed with the arms at +/- 90° to each other (as you demonstrate)? Or are other included angles allowed / recommended? e.g. +/- 180° or perhaps +/- 0° (i.e. with the arms straight ahead) Which is most effective / more risky? Possibly another camera looking at you from the side (or even at each side), would enhance the instruction and the video could even be edited to present multiple views simultaneously.
Thank you very much Will. Your videos have been a revelation .I now look forward to doing my workouts 😊
That's great to hear! Wishing you all the best :)
This are the best video for pt!!
Thank you!
Excellent vídeo!! Thank you very much!!
You are welcome!
Many thanks for the valuable advice, and on top in elegant and classy British English! Do you have exercises against lumbago?
Thanks for the alternatives
Thanks Will. I'm now 63, female, and have been doing weights since age 28. I'm always looking for ways to workout that don't cause the pain that exercises I used to be able to do now aren't good for me. Your videos are very helpful.
So glad I can be of help!
Thank you Will. A great video which I will refer to frequently. I did have a Personal Trainer at my gym, but ended up with two injuries as he just did not understand the older body. In my experience Physiotherapists are far better as exercise instructors than PT’s. My Pilates teacher is a registered Physiotherapist.
Excellent!
Thankyou for the effort you put in for those over 50 🙏
Thanks for seniors exercise is so helpful
Superb again, Will. Many thanks.
My pleasure!
Yes! These are very good. Thanks. Especially telling where to keep the hollow if my back.
That's great to hear I'm glad they could help!
Excellent. Just subscribed. I find myself wanting to do the same exercises I did in the past and I know it’s best to switch it up but I’m just not sure where to start now that I’m in my early 50’s. I would love to see more videos like this. Thank you.
Thank you for subscribing - I have lots of other videos on my channel about safer exercises to target different parts of the body, but I'm always open to suggestions about particular muscles/areas that you'd like to target!
Thanks for this follow-up.
Happy to help!
Great stuff. Thanks
Happy to help!
Wonderful contribution Sir (gym bro), I will not even ask you if you lift, many thanks 😊
I’ve had lower back surgery, rods/pins installed, also left rotator cuff surgery and left knee surgery. I can do body weight lunges but I cannot figure out what to do to for my hamstrings since I don’t go to public gyms. I have a home gym and hope he gives us some alternatives to target the hamstrings.
Thank you for yours devices.👍👍👍💪🏻💪🏻💪🏻
Hi from Sydney down under, Luv luv luv all, yeah the last core tummy exercises lifting both legs up I could feel I was using lower hip muscles but was fine with other movements.
I was one of those who asked how to replace the exercises to avoid. You show one execise with elastic bands. How about doing a full body workout with elastic bands. Good to know that you read the comments.
What about straight leg dead lifts?
Great alternatives for us over 50s who want to exercise without the fear of doing the wrong moves that can be negative on our body's. Would be nice to see some resistance band exercise that cover all the neccesary workouts for our ageing bods😊
Will, I had commented on your video about exercises to avoid if you have osteoporosis in the spine. I am a cancer survivor whose bones are being affected by maintenance treatment. I appreciate these alternative exercises! You are helping so many of us who are determined to maintain strength and mobility 😊!
Hi there - I'm sorry to hear about the difficulties you're experiencing with osteoporosis. I'm pleased my videos are able to offer some support to maintain your strength and mobility! I also have the following videos regarding osteoporosis exercises which may be of interest :) ua-cam.com/video/hOMEuX4yF1o/v-deo.html ua-cam.com/video/2HFsp5U5X7E/v-deo.html
EXCELLENT SUGGESTIONS
Thank you!
I have heard to do the lateral raise with thumbs up instead of palms down, they said it is better for your shoulders. Wondering if it really matters which way you hold the weight? I don't feel a difference when I do them each way. thank you! Love your videos!!!
What do you think of Yogi/Asian squats particularly for the lumbar spine? Is the spine enduring a lot of flexion in that position? I am just 55, I do a lot of yoga and walking but have osteoporosis and should be avoiding "deep forward folds" or so I have been told. AND thank you for your videos, very helpful and SO nice that they are targeted at our age group.
Do you have a video for no-no exercises if you have a really bad hip? (I'm 81, in PT with some relief, but may end up in surgery anyhow). Something went wrong recently, I think because of trying (very gradually) to touch my toes. Bed exercises and using inflatables has proved very useful.
Thanks for these exercises, exactly what I have been looking for, and very good for me as a 61 year old - but how many repetitions of each should we be aiming for, or how long should we do these exercise for to be useful? eg, 10 or 20 reps, or 30 seconds each for example? Many thanks.
Will, greetings from Poland. I've only found your channel, and it's great. I'm a 60 y.o. woman who's only recently started working out, so I must be really careful. I attend special groups at my gym where we have specialists showing us how to exercise properly. However, they do put "head rolling" into the routine and these awful sounds of my poor neck🙈 They also do crunches as there are many younger ppl working out. Now I am happy to confirm it is not good for me. Thx. I sobscribe your channel I hope to be fitter and healthier.
I love deadlift (I am over 50) and I see a lot of people doing a movement that I think it's wrong and, potentially, very dangerous for their back.
In a correct deadlift, you go up with your shoulders and bottom at the same time (same speed), keeping the same geometry between the various parts.
What I see doing is that people go up with their bottom faster than the shoulders, ending up in a position with stretched legs and bent back.
After that they use their back muscles to make the final rise to completely erected position.
In my view, that's detrimental to the back: is my view correct?
Deadlift. As I have old crush fractures to L3 & L5, I’m wary.
excellent!
What are your thoughts on elbow pain, aka tennis elbow? Thanks.
Good stuff.
Two questions
1) the deadlift you demonstrate shows more knee flexion than I was taught...more like a squat. I was shown to hip hinge and knee flex slightly at the beginning, then the rest of the move is from the back, edging the dumbbells down the front of the ankles.
2) if you're supine doing the leg lift, can you finish the flexion off by elevating the buttocks off the mat(continuing to move the feet towards the head), or is that too much strain on the back?
Hi Will,
I have implemented the neck alternatives into my routine. I was notorious for grinding my neck around. Also, how you explained the deadlifts was great, I had no idea. I just thought it was a fiendish way to snap my body in half.(I just say that because I've injured myself years ago when I did work out).
THNX A LOT FOR YOUR DETAILED AND PROFESSIONAL INFO. WE ALL NEED THAT, ESPECIALLY AT OUR AGE. I'M 72 AND STARTED EXERCISING SINCE MY TEENS AND THEN IN MY THIRTIES I WAS A PERSONAL TRAINER & THEN A YOGA TEACHER. YOGA & CHIROPRACTIC HELPED ME GET RID OF MANY ACHES & PAINS DUE TO INJURIES,. BUT OF COURSE YOU HAVE TO BE CAREFUL AND NOTICE WHICH MOVES ARE NOT FOOD FOR YOUR PARTICULAR BODY TYPE, SHAPE AND AS WELL AS AGE.
YOU'RE A WONDERFUL DETAILED TEACHER WITHOUT RUSHING THINGS LIKE MOST OTHERS TEND TO DO.
THANK YOU AND BLESSINGS TO YOU.🙏🏽
🌺💟☮️🌺
Great to hear my suggestions have been of use! I agree - deadlifts are great, but they are notorious for injuries if not performed correctly!
I am 52 been doing many exercise or work out to strengthen thigh muscle , glute , abs muscle, but seems not increasing my muscle, not helping in climbing stairs , already suspect what else should I do. This video enlighten me. Tkhs
So pleased my video was able to offer some useful information!
ty
Any body weight exercise to replace back extension? Not always have weights to do deadlift. Thanks.
How do kettle ball exercises compare to the deadlift, safer or less safe?
Great exercises
Thank you!
Yes showing the wrong way, then right thing is the show the right ways how to do it great!
Awesome
Thank you!
Good alternatives!👍
Thank you!
All of those exercises are safer with TVA contraction/strengthening exercises. I'm 68 and taking Pilates, I have been absolutey amazed at how strengthening the TVA has protected my low back through all sorts of exercises.
Hi Will, how are you? Could you please tell me if this Exersize is ok...
The Neck Exersise ive been doing for about 15yrs now, ide (Slowly) do a Side Tilt (Left Flexion?) feeling slowly into any tightness as it released gradually. From there i would 'slowly' Roll my head, only to the bottom, feeling for any tight spots along the way. If a spot was tight, i would stop there and wait till it relaxed off a bit (sort of like 'Trigger Pointing' in Massage, only using my heads own weight). Once i got to the bottom, ide return back up, slowly), the way i came. Sometimes coming from that different returning direction i'de feel tightness that i didnt on the way down. Then ide do the other side (starting from- R flexion?). Each side takes about 1min to complete, and i try not to go over 90secs. Is this Not good for me to do at 56yo? Or even at any age? I just made it up myself 15yrs ago. Would your method still reach ALL the Tight spots that need Trigger Pointing?
What variable weight dumbbell are you using?
When the disc fibers in the waist are completely torn, do they repair themselves? My doctor said that they remain torn, is it true? Please answer me
Select the exercise that suits you - your ability/flexibility. Don’t forget you can do these in a chair, against a wall, laying down. Moving every day is the point. Go slow and steady. Record your sets, vary them, put on some music or TV. Write down what was easy and hard, painful and painless. Compare each week and you surprise yourself 😊
I herniated a disc doing a deadlift. The Neurosurgeon said NEVER EVER DO DEADLIFTS AGAIN! Puts way too much strain on the discs!
Is the dead lift safe for women with osteoporosis?
At about 8:00 on the bar, you mention going from 6 to 20 sets in a row a few times a day. Does this mean we start out with 60 reps a few times a day? Seems like a lot , but maybe I am misunderstanding.
When the disc fibers in the waist are completely torn, do they repair themselves? My doctor said that they remain torn, is it true?
Please answer me
I been told shoulder press are terrible for neck and shoulder
Hiya Will, I notice you have your head raised when doing the leg lifts. Is this necessary?
With increased arthritis in my hands, I'm finding it painful to use stretch bands. Is there a different way I can hold them that doesn't impinge in my hand joints?
...wrist weights? Idk, just a suggestion as I'm thinking of getting some because of hand/grip strength problems.
Are they attached with handles. Usually the handles are foam covered
All physical therapist and fitness experts I watched advice NOT to raise dumbbells at shoulder or even slightly above shoulder to avoid injury. They also advised to raise the dumbbells from ground level (about a foot) when you start so you don't hurt your back trying to reach the floor. Thanks for the vid for us over 50 wink wink
Usually like your advice but I have to take issue with the instruction to flatten your lower back while working your abdominal muscles. If you follow the instructions of Dr McGill you know that it's vital to maintain a neutral spine, which is the natural curve, to protect lumbar discs. You actually advise just that in your deadlift instruction!
Thank you for dedicating your practice to the Over Fifties, a large group worldwide that comes with challenges, apart from age.
QUERY: Can you not design different types of workouts, of 30 day challenge duration, against the backdrop of some of these main age-related (and otherwise) challenges eg, joints (arthritis), back issues (herniated discs, sciatica) etc; perhaps incorporating some soft breathing exercises/methods, and aides/accessories? Many challenge workouts abound out there; but are for the robust, high-impact, intense younger groups!
Having basic focussed exercises would ensure that many can follow a daily maintenance regime!
Many just want to keep fit, be able to move about with ease confidently, and to know how to do basic scientifically correct moves, designed specifically with them in mind!
Thanks again for your work!
I'm not convinced with the first exercise! By doing like you you will stress your ellbow very much! Better to keep the arms/ellbows not straight and keep the hands below the shoulder.
👍👍👍
👍💗
Shoving the lower back to the floor when supine is not ok.
1. most spinal discs herniate backward.
2. People have different-sized back sides and CLEARLY it is a different distance to the floor!
There is no reason that I should have to explain these to * you *
The solution is to put a rolled up small towel under the lower back