Hello everyone! I just produced a follow-up video to this one detailing 5 alternatives to the exercises I recommended to avoid. You can find it here: ruclips.net/video/o-EVXBGjav0/видео.html Enjoy!
Hi Will - this is very helpful. I’m 74 and regularly do 4 of these exercises! You say, “there are better shoulder exercises, there are better core exercises” - the obvious ask is, please put up videos showing us the alternatives. Thanks 😊
I am 61, I do three variations of back extensions on a special bench which I believe makes them easier. Anyhow I like them -- here's the video ruclips.net/user/shortslP1U_Vn3wbI?si=ilSvUdfpACp8r5OC
Hi there! I have a few videos on my channel that show my recommended exercises - the following shows some of my recommended core exercises ruclips.net/video/MLajLytPZEc/видео.html
Ask yourself why you are trying to strengthen your body to do unnatural motions. That's my key to all exercise - if it doesn't come easily and smoothly without resistance I won't add resistance.
At 66 I cycle often, swim and hike and I feel great. I also lift dumbbells but recently I got into a gym and tweaked my neck using weights (one session) and it took weeks to heal and the pain was intense. Great advice, what not to do!
In 44 years of training … I have lived through “never let your toes go past your knees,” “never round your back when lifting,” and “never duck walk.” All of which actually set me back because these are things I did as a kid and what hurt me was NOT exercising with PROPER load in ALL ranges. The body doesn’t have things it’s not supposed to do … just has load limitations. The total mobility, ALL movement is valid under proper load has served me much better than vilifying certain exercises. I have no shoulder, back, knee or other pain and can run a 400m in 1:15, lift in the “intermediate” range of a 25 year old and perform the forward bend, bridge and pancake as my “big 3” stretches. I do all (and have been doing) but crunches of the exercises you mentioned. But I don’t do them more than a couple times a month because I have very high variety in my program which I have found to build musculo -skeletal adaptability as well as cardiovascular. In short, do EVERYTHING, but do it VERY gradually and very strategically. If the body moves in a way, it’s meant to do it.
I find thr seated crunch machine with three way option, very good and causes no back issues for me. Lying down would not be a comfortable way to do this.
@@samsmom400for upright row, I'd say dumbell flys. It helped me build my shoulders & chest. You can either do them standing up or sitting down. Just ensure you bend your arms. Also, I use a power twister. I have the one with the highest tension. For crunches, I still do crunches, but I do it sitting at a 45 degree angle with a cushion behind my back & my legs bent, but not too high. For back extension I do push ups instead as well as the plank & a variation where I lay on the floor on my stomach & push my upper body up, using my elbows. Take care with this one, because it can lead to injury if not done with care. Lastly, for legs I find squats best, but I go down extremely low & hold in a sitting position before I go back up. It helps with improving balance as well
I've just turned 50 and have been doing Pilates on and off since my 30s. There's a few exercises here that I have been doing in my classes that haven't been working for me or have caused me pain (crunches, back extensions and neck rolls) - now I know why! Thanks Will. Your explanations are always exactly what I need.
65 here and worked out all my life since 18. This all makes perfect sense and not just for over 50's. Wish I'd known this all those years ago because my rotator is shot amongst other shoulder problems. Too late for me but others, listen up!
Reading the comments is so inspiring. A lot of people over 50 are active and and trying their best to stay healthy and fit. Good job people 👏🏻👏🏻❤️ I've turned 41 this year and I've been doing yoga for around 8 years, and pole dance for 2.5 years. After watching a lot of my gym mates getting injured (mostly in their 20s and 30s, and few who are older) I've learned that the key to staying safe while working out is to know when to respect my physical boundaries and when to push just a little to expand these boundaries. And it's OK if these boundaries change from time to time (For example, I'm usually OK with neck rolls, but there are days when my shoulder and neck muscles feel so stiff. I don't do these rolls on these days). It's easier to work with my body, not against it.
At 78 years old, I have a 27-minute routine I go through every morning involving 11 different exercises, stretches, and cardio. I was pleasantly surprised to find that none of my self-taught routine involves any of the five exercises you mention here.
@@knockknock1246 Equipment Required: *_MOTIVATION,_* Couch, 65 cm Yoga Ball, Pair of 2-lb Ankle Weights, Pair of 5-lb Barbells 1) Stretch Cross Knee Twist w/o Weights 30x 2) Standing, bar-bell lift to chin level 60x 3) All weights (14 lbs) on stomach, bridge 60x 4) Hold 60th bridge for 60 seconds 5) Sit ups w/ankle weights, 60x 6) Leg lift & barbell lift together, 60x 7) Stretch, pull knees to chest 60x 8) Pushups from toes, 15x 9) Pushups from knees, 60x 10) Yoga ball: left, right, forward, back 30x 11) Buttocks, shoulders, head against wall 2 minutes Exercise #11 (hunchback correction) is the most difficult for me. I *_cannot_* make my head touch the wall. That *will* change, I'm working on it!🙁 Exercise #8, I can't always make the full 15 reps.😠 This routine takes me about 27 minutes except on the three days a week I go kayaking, when I reduce the repetitions by 50%. (I kayak competitively, don't want to start out tired to begin with.)😀 My daily test is to balance on one leg while I bend over and pull my socks onto the other foot. At 78 years old, that is harder than it sounds!
I am so glad I found you! As a 74 YO female, I have injured myself doing some of these selected exercises. I am going to study your corrected exercises only. Thank you.
Will, when you reference people in their 50s, 60s and 70s, please include 80s. We’re here, quite active, and can outwalk, outswim, and outstrength many people in their 50s and 60s. Please don’t neglect us.
I'm 80 and I can't outdo anybody but I would like to get stronger without injury. Any good exercises for little old ladies would be appreciated. It just seems like there are so many exercises to choose from I'm dumbfounded and just go watch tv instead.
So typical of many physios Ive encounted in my 50 yr gym experience. Doing the "wrong exercise " means doing the right exercise incorrectly. Doesnt matter what your age is. The younger ones cause much of their later problems with incorrect form. There is also a huge difference between those who take up specific muscular exercise later in life, when the damage is already done. The only time I recommend swimming with VERY loos technique (no repetative strain injury). Breastbstroke being the best of the four. Physios are part of the " medical establishment ", part of ITS role is to keep their customers. There are a few exeptions as there are in all branches....and there is an across the board slow waking up process going on.
I'm over 60 but once I get to 80, I'm going to do whatever I want so I think he figures if you are exercising over 80, you can do what you want so he's respecting you.😊
I do yoga, and all of these movements are integrated in my schedule. I can't find any advise in this video about how to excersize with great care and only do gentle movements. It's important to follow a slow steady rhythm and do your breathing properly. If a type of movement feels bad, don't do it, no matter what sort of excersize it might be. This goes for all types of training, independent of age. And yes, I'm 50. 😊
I wish I saw this video several months ago. I enrolled in a body pump class, I’m a 62yr old female. We regularly did 3 of these No Nos. After about 3 months I had to stop due to consistent pain and soreness. I have cervical stenosis and these exercises re-activated my numbness pain and tingling.
I’m over 70 and have been lifting since 1974. I do all of those inadvisabe exercises except the behind the head shoulder press which I eliminated over 30 years ago. So far, doing great.👍
@@stretch1807 He's not an outlier. This advice is for sedentary people that have NEVER worked out and now @60, they realize their mistake and try these types of movements. I'm 69, STILL work in an auto supply factory. Got told a few months ago that it looks like I work like a 27 year old. That ain't luck. It's strength training, and ANYONE can improve at any age. While I would agree for some people that these might not be the best moves, I most certainly can do all of these, (maybe press behind neck, I'm not real happy with). I don't do them however, but do variations thereof with heavy weights. Do some research into strength training for seniors. Strength training is the fountain of youth, and I'm living proof....so is Mr. Crimson.💪
@@stretch1807 The argument to avoid a particular exercise to avoid the stress it puts on the body is one of those questions with a yes and no answers. I would argue that upright rowing CAN be good precisely because it stresses the rotator cuff. The responds so stress strengthens the body part. This is only a problem when there is inadequate recovery. Imbalances are also a concern. I'd say that behind the head shoulder presses are kind of stupid mostly because it is a compound exercise. And with any compound exercise you want to lift as heavy as possible. Why put yourself in such an awkward position with a light exercise that doesn't target any particular muscles that you want to develop?
@@stretch1807 That 70+ year old is not an outlier. Their body is taking care of them today because they have been taking care of it from a young age. And its idiotic to compare something as constructive as regular exercise to something destructive as regular smoking.
I'm 62. Been doing back extensions for 20 years. It CURED me of back problems. When I began, I could hold the position for 3 minutes. I now hold for 15 minutes. I do it once every 3 weeks or so. I also do crunches every other week and neck rolls daily.
@@rocketscience4516 lucky you... this doesn't make him wrong though. I received the same advice from my physiatrist, no neck rolls. The rest of exercises I wouldn't do anyway. I prefer sprinting and hiit.
As a man in my mid 50's who's been adhering to these rules for many years (through self education), its great that you've put it out there to those not fully aware how much damage they can do to themselves! Great video. Keep them coming. Thanks very much 👍🏻
I was 55 when I was doing a behind the neck pulldown in the gym on an almost full stack. The cable broke and the double handed gnarled bar hit me on the back of my skull and gave me a concussion. I took a 15 minute break and carried on my session. I still do behind the neck press now, but on a bar only.
I'm 57 and i'm so glad I cam accross this because I was doing the head neck roll and the next day not knowing why my neck felt really strange. I already do the side to side up and down and left to right, the basic ones which is much better for me
Thanks. I'm 89 and doing most of them to my own detriment. Actually I quit doing the Behind the neck Press quite a while ago as it caused me problems and I stopped that one luckily.
@@HT-PhysioNo one should do behind the neck, l was 40 and got capsulitis of both shoulders because of them, never felt right at any age. 66 now and still got shoulder trouble in my right side.
Howdy! I am a Former US Marine Corps Fitness and Nutrition Instructor and am an over 50 athlete as well, and I agree with every one of your points. Indeed, for the most part, I wouldn't recommend those exercises for anyone, simply because there are alternatives that are more efficient and safe.
Perfect video, thank you so much for explaining all this. I'm 60+ and I tell you you, I was putting my body at risk by doing things I used to do 30 years ago and are not suitable now.
Absolutely. Same situation over here. Since my mid-50s I needed to change nearly all exercises I've done in the years before. Old (sport-)injuries rose their ugly impacts and my mobility was never good. Getting diagnosed a lumbar spinalstenosis a decade ago was the initial trigger to change things. Recently I undergo some episodes of cervicogenic radiculopathy. That has stopped all kind of overhead press moves. It's a permanenz search and trial of exercises. My major problem hereby: most training plans or courses are designed for "rusty" or "never-ever-exercised" oldtimers. I'm in quite good condition and looking for courses 60+, but with the extra "kick", with a significant demand that one feels exhausted and not only warmed up.
Really helpful. Honestly excellent. Two exercise which I found damaging for me was squats. I created two tears one each side of my buttocks underneath which cannot be repaired apparently as I was not used to doing squats. Second one was leg lifts. Lying on my back on the mat and raising both my legs together which severely hurt my back it seems to put a terrible strain on it. I'm 65 by the way and quite unfit with osteoarthritis.
What an interesting video. I’m an 81 year old active person and it’s nice to know that the exercises I do are beneficial and not harmful to me. Thank you and I look forward to more of your videos for the over 50’s
Excellent presentation and information. I really appreciate that you give explanations why and in what context an exercise might not be advisable. No drama or waffle, just science. Thank you!
It is a fantastic video, I am 80 years old, try to rebuild my core strength so I can extend all my work out routines like biking, walking and swimming as long as I be able to stand up, this video sure showed me somethings i had done wrong, very appreciated for your help.
Several years ago I read an article by a doctor. He said some people who do bodyboarding experience pain and numbness in their spine. The doctor explained that the back extension (as seen in this video) during bodyboarding was the cause.
I can't thank you enough for this amazing video. All five exercises you mentioned here do hurt my body every time I do them. I know now that I should avoid them at any cost. I will be expecting videos of exercises I can do without causing injury to my lower back, my neck, and my shoulders. Thank you, Will .
Great channel Will. One of the best exercise routines that I feel helps me, is walking in the countryside over uneven ground (helps with balance) and climbing over stiles - which are usually all different and require a different approach every time and use various muscle groups to get over. I am 75 and I find that most people my age have become very unfit by not stretching themselves when they were younger, and by the time they are in their 70s have deteriorated so much that they are in danger of falls and cannot tackle even a moderate challenge. So my advice to the ‘over 50s’ is get out into the countryside and build up stamina slow-ly, then increase the challenges bit by bit. (Always take medical advice before pushing yourself too far) Marathons/ half marathons are a ‘no -no’! They put far too much strain on the body and its systems, and are a modern exercise ‘fad’, (in my estimation).
Will, thank you so much. You not only tell us what is best to do, and not do, but you explain why. This makes all the difference. I bought an expensive book from a spinal expert that you have cited yourself. The exercises he said not to do, he gave no explanation for. I’d like to know why. Something has to make sense to me, and by explaining why, or why not to do something, has more impact than saying, “do this, don’t do that, etc,” with no explanation.
It's definitely my aim to equip people with knowledge so they can make informed decisions for themselves, it helps to explain sensations that many people have already been experiencing and gives them an understanding of why
This was great! The only thing that would have made it better would be 1 replacement exercise for each. Think you could do that without stepping on your book
Thank you! The recommendation about the neck rolls is most helpful. Well intentioned trainers have them in their neck stretch videos. I will not do that anymore. Snap, Crackle, Pop begone!
WOW Will, This information explains a lot of why I’ve been experiencing pain in my shoulders. I especially love your example of the neck rolls. Thank you 😊
I'm 70 and was working out great for 6 mo doing most everything with no problem but when I started with the stationary bike my hips gave out not long after. It helps to not increase petal pressure too much since the hip joints are more fragile in elderly.
Thank you for that. I was considering whether I had a rotater cuff injury as my left shoulder hurts from time to time. Thinking about it it is when I raise my arm above my head. So will be looking for exercises to support this.
I knew, based just on the title, that if I watched this you'd tell me to stop doing some exercise that I do on the regular. And sure enough, I often do back extensions. I'm in the "use it or loose it" phase of life, and I exercise much more consistently at 65 than ever before, including back extensions, and I have no back pain, even though just ten years ago I did.
I’ve been a gym-rat since I was 15 years old and I still go to the gym 3X’s a week at age 60+. I agree with all the exercises that you do NOT recommend for seniors although I didn’t know about the risk of neck rolls. THANKS!
I restrict my gym exercises to: push ups, pull ups, weighted squats, deadlifts, lunges, and balancing. I believe this covers the key muscles I need to keep strong. No machines, just barbell & weights, and a height bar for the pull ups.
The pure, safe neck movements you showed at the end are exactly what they had me do years ago for arthritis in my neck. Didn't seem to work at first, but I kept doing them because it felt good for a little while afterwards. Gradually it started feeling better all the time. I'm restricted on how far I can turn my head, but it's not a big deal. Thirty years later I've found when it stiffens up I can loosen it up by pressing against the pain.
Thanks! I always finish my workout with a neck roll because I find it relaxing but what you say makes total sense. I'm stopping that. I came here because she I have a L5 bulging disc and want some exercises as I can't see a physio for over a week.
1. Upright Row with Dumbbells, Shoulder Presses with Dumbbells 2. Good Morning or Bow with a light barbell 3. Bird Dog 4. Crunches with your hands sliding forward on the ground 5. He already gave a good alternative ;)
@@SN-ho2qs does that mean we should never put anything on a higher shelf or take anything down from a high shelf? It's a basic movement people do in life. But not to do a behind the neck press. Do Military Barbell Presses (in front of the head) or Dumbbell Presses.
When I was in my 30s I went to the gym for awhile and worked out with two other guys. The behind the neck press was one of the exercises we did. I ended up having both rotator cuffs repaired. The surgeon told me this was what tore my rotators.
Personally I think gyms are quite dangerous. I did the very same thing as you years ago, and it took 10 years for my shoulder to heal and for the pain to go away. Now what I do is get into the countryside hiking, climbing over stiles, clambering up moderate rocky slopes etc - always within my limits of course. I am 75 and have never felt fitter!
Must have a stretch routine ❗️ conditioning muscle, tendon, and ligament groups first will enable to begin putting weight and / or resistance to that group. Common sense must be the constant❗️❗️ If an exercise seems to "tug" or "hurt", back off,,,research and learn if your body is a candidate for that or those particular exercise. Then, go slow.....
@@luisfelix5291 The surgeon told me, when you do a military press with the bar behind your head, the tendons are working against themselves to lift and will tear.
I’m 74 and workout at the gym and what scares me the most is younger fitness coaches who encourage seniors to do knee bends, I have actually watched people my age grimace in pain as their “instructor” encourages the senior to do one more set!
I am over 50 and most of these 50+ video posts are performed by trainers under 40 and I will agree on one exercise #1.Upright Row is not really good for anybody. There are better alternatives to a shoulder workout. As for those of you 50 and up remember 50 is just a number and I say this because we are not all genetically built equal. Some of us just have better health conditions than others. If you can do it don't let anyone discourage into making you disbelieve in your physical abilities. For those of you who are still bodybuilding over 100+ keep up the good work champ. You are an inspiration and role-model upon the youth or our nation!! ❤🔥
I'm over 50 and still using a back extension, but it's an isolation machine that starts in a curl position and then you pull back. It doesn't over extend the way you showed it here and has vastly improved my back strength and lowered my back pain after doing it twice a week for 6 months.
I appreciate your attention to these issues. My only comment is that doing Supermans (back extensions) are the only thing that really has helped eliminate my lumbar pain. I don’t do them quickly.
Yes, the good and the bad with so much info is conflicting. I'm 62 with a terrible weak stiff back. I though the back extensions were supposed to be good. It seems I can barely do 1 enough to . The cobra seems like I could force it to injury. I have too much fear of exercise do to warnings and sensations. Who to trust?
Temporary relief of back pain does not mean Superman back extensions are good for you. The top scientist in the field Stuart McGill recommends against them.
I’m 66 now and am forever thinking I should start doing some strength exercises. I still have the free weights I used in my 20’s and was tempted to follow the same routine. I am relieved to be told I can cross 5 of them off! I will definitely be checking out your other videos to enable me to come up with an age appropriate routine.
I'm 62 and can do most exercises-with arthritis in my knees.i avoid skullcrushers and behind the neck pull downs.the latter can be dangerous at any age tbh
As a trainer for over 20 years, I was taught to never curl the chin towards your chest when doing crunches. I'm about to turn 59, and doing a series of different crunches adding up to 100 has never caused a problem. In fact, I don't hardly feel it and prefer ball work, pushups, suspended leg raises, etc. I have scoliosis of the neck too. Scoliosus runs in my family. I was taught to keep your neck in a more neutral position with the chin pointing towards the ceiling, then to carefully raise just your scapula off the floor without pulling the head forward, and hold in slower, controlled movements. The reason most people shouldn't do crunches at any age is for the same reason most shouldn't do lunges or squats. Their form is wrong and will cause injuries. Also, if you never "fling" or "yank" your movements, and you keep your tempo slower, you will greatly reduce the chances of injuries, and you'll get so much more out of it. Thanks for pretty much backing up what I've been telling everyone. Also, one of the National Educators for National Academy of Sports Medicine told hundreds of us that if a trainer tells you to perform bar shoulder presses behind your head, or over-unders, fire them immediately.😅
As a gymnast who used to have to do hundreds of crunches every practice I must agree with you. We were taught to keep our heads neutral (never pull on the neck, in fact we had to cross our arms across our chest usually but sometimes arms out straight by the ears), and to keep our back straight as well and pull our chests up towards the ceiling.
@racheljones8935 Yes! Sometimes old school is best too. I started out in gymnastics but grew too tall over a summer.🤣 For a while, exercises were getting so ridiculous with single-leg BOSU squats with a broom stick behind your head, touching a red cone, alternating sides, etc. After a few years of doing these complex "sexy" exercises, I discovered my clients, and I got more out of some of the standards with maybe some simple form adjustments. Another knit-pick of mine is trainers who let clients perform "lazy" planks. That's when they don't tell them to squeeze their glutes and thighs. If you have a pretty decent core, you could do a good-looking lazy prone iso-ab and rent yourself out as a coffee table because you're not getting anything out of it and can stay like that for several minutes.🤣 I'd rather get an efficient 20-minute workout that hits everything I need, than spend an hour pretending and looking good.
I am 60 have been working out all of my life and doing all of the above exercises.. One of my favorite for shoulders is the row and love it. In fact haven't stopped feeling great 🇬🇷
Very good advice, I have experienced pain from doing those exercises. I am 64 and I want to continue to exercise. please post more about what exercises we should be doing Thanks
Good info. I'm just turning 74 and have been using a rowing machine most of my life along with a cross trainer which I broke and I'm a cyclist along with light weights. So far no health issues.
@@SilverSparkles22 I'm 81 now but back when, I was PE coordinator at a junior school. I used to go to all the courses available to me and learned about the dangers of neck rolls, so it was never part of any warm ups and I passed that info to all the members of staff, explaining why, and that all neck exercises should be done in one plane. I retired in 2000 so it's not something new.
I have been training since the age of 13 on and off and I am 58 now. I still do all of those exercises without issue. Proper form is the most important takeaway of this video. At 58 I am still in what I consider exceptional shape. Aside from proper form is being effective with less weight. Control and time under tension is how to be effective with less weight. Most important is to spend just as much time stretching and lengthening your muscles as you do for your resistance training. BTW the advice would be better taken from someone over 50.
@@moh6410 I agree that those who haven't trained would find these difficult. However, with the right approach by beginning with stretching and starting with exercises that are easier to target the same muscle groups you can increase flexibility and strength to work up to more difficult exercises. I will concede that some people just cannot do upright rows no matter what age due to limitations of their own bio-mechanics. My workout partner and I were both in our early twenties and he would always feel a pinch at the top of the motion. This was a limitation of his own bio-mechanics. If you feel that pinch do not do upright rows there are plenty of other exercises. Grip position of this exercise can also target different muscle groups. Close grip will work the trapezius and a wide grip will work rear deltoids. The main thing is control the weight and be safe.
The issue is some people never played sports or did any excercise ,they woke up one morning when they turn 50 and decide to go to gym, nothing wrong with that but it is a ling road to become and stay fit . Im 62 and doing Calesthenics but I did not started " yesterday " it is years of training
@@cheguevara5560 Agreed. It is a long road if you are starting at age 50 but not impossible. Look at Ernestine Shepard who started competitive body building at age 50. I think a person of any age or sex for that matter can draw inspiration from her. Type her name in the search above and prepare yourself to be inspired.
i understand these recommendtions are for the average person, been training for 30 years since i was 15 and have no issue with these high risk exercises but then i am definitely not in the average group.
Always enjoy your videos. Would very much like to see a video on exercises to do and not to do for those with neck pains from neck arthritis and years of poor posture. Thank you !
I am so happy I found your channel. I am in my 60s and still very active but I malabsorb protein and find a lot of the usually advocated muscle strengthening exercises as too much for me but I can do a lot of yours. It’s a bit of a vicious cycle - I need to make my muscles stronger but I don’t have the muscle strength to do them! You are brilliant for showing us alternative and protective exercises. Thank you.
Couldn't agree more about the neck rolls! I've never had neck problems and always found this movement awkard so rountinely skip it when it comes along in SO many yoga classes for decades. I'm glad to have my personal intuition about this one validated!
Hi Mr Physio. Just found your channel and this was my first view. I turned 50 this summer and stuff like this is just what I need. I learned more than the five exercises right off the bat. Thank you! 🙂
Hi Will. How about planks? Prone and back planks helped with core strength but lateral planks might put too much stress on certain joints and muscles. What do you think?
Simply the best, to get info about inadvisable movement (it's about being protective). Many people don't realise, it pays to think of risk, rather than overdo!
Behind the Neck Press bad at any age--Avoid. I damaged my neck doing this movement, for 18 months I had a stiff neck & pain, had to sleep flat on my back with no pillow. It got so bad it was dangerous to drive a car & really limited me at work. I did recover . When I was house hunting 5 years ago I was talking to my Real Estate agent & I noticed he was hurting, come to find out he had injured his neck badly from the same movement. Last time I checked on him he was still hurting & was going to try acupuncture to try & get some relief from the pain.
Yes!! I never understood why the neck rolls were considered a good thing!! Thank you so much for your very valuable and helpful videos!! I appreciate you!! 🙏🏻
Awesome video! Highly useful tips, clearly explained and truly helpful! Thank you so much for providing your expertise Will! Keep up the good work!🙌👌❤👍
Hi Will, I am so thankful that I do not do any of these exercises, although most of the exercises you demonstrated were very familiar to me. Thank you for sharing this very important information, and for helping us stay safe. ❤
Thank you Will. Being 73 I’ve always wondered if I should be doing some of these exercises. The one you did lying on your stomach has always been difficult for me and leaves me slightly sore. Now I know why..👍
I’m really glad I found this channel. I am 76 and reasonably mobile, I used to do a lot of yoga. I have never, in the past, found a gym that I could both afford and was open at a time that I could make regularly. But I have found one now and am thinking of joining, but, to be honest, I don’t know where to start with gym exercises! I think your videos will be very useful.
I'm so pleased you've found a gym that will be able to meet your needs - I hope my videos can offer some useful guidance to support your reintroduction to the gym!
50 here and love behind the neck press. (50 year old, world benchpress champ, Jen Thompson does as well)😊 *Main point is to know your own body, and listen to it. If you don’t have prior training or experience, injury is likely to happen (any age) if you don’t know what your doing
Brilliant tips. Thank you. I've never liked any of these--particularly the upright row and neck rolls. Agree--there are plenty of alternatives out there to all these often dicey moves.
Brilliant Will and will subscribe. Starting with a rotator cuff risk resonates with me. In my mid 50s I did a year + of one of the popular HIIT gyms .. loved the workouts but left (a few years ago now) with what seems like semi permanent rotator cuff injuries. I tell all my friends now to be careful with: kettle swings (heavy), pull ups (I would use the bands), battle ropes, and most importantly do NOT drop to the floor for burpees (get down gently) no matter how much you are racing the clock.
I finally have the answer for all the “noise” I hear in my neck with some movements….the facets…I never considered that. I will avoid movements that induce those sounds so as not to grind the facets going forward. Thank you.
I'm going to be 52 next month. I actually do all the barbell movements you mentioned in this video. I'm fortunate I'm able to do them as I've gotten a lot of benefits from them.
I just turned 53 and have always been very active. In the past 8 months, I've been having issues with my lower back and couldn't understand why since I go to the gym on a frequent basis and did what I thought was the right thing for strenghthening it... apparently, that's what has been causing these problems. I appreciate the video !
You seem another great example Behind the head presses are not recommended by any PTs I have seen in decades because of shoulder risk. Sure there are people whose mobility and genetics keep them from injury; but that doesn't mean they should be reccomended
Very good useful and informative video for people over 50 may be over 60 too since I been facing right side neck pain issue due to some wrong exercises and consistent wrong neck postures especially putting cushions under neck while watching t.v laying on sofa
I have been using the crunch machine at the gym to try and strengthen my core because I have some major back problems. I thought the crunch would help. Thank you for this video. I am 70. Please tell me where I can find the more beneficial exercise for my spine.
I'm in my 60s. My favorite exercise is the powerlifting squat. Tremendous benefits! Powerlifting training requires focus upon the rear chain muscles: gluts, hamstrings, back, triceps, rear delts We do millons of back extensions with weight. Keys: shoulder blades must squeeze together during nearly all exercises. That will prevent most problems. Good biomechanics is the key. It's not the exercise you do as much as good biomechanics and muscular balance.
Thank you for your recommendation for people who are over 50. I’m 70 years old and I served over 21 years in the United States Marine Corps as an Officer. I am disabled due to my time in the Marine Corps and in combat. I can definitely relate with your experience and recommendations. I mainly use resistance bands and just a 25-26 lbs barbell with no weights. I have a routine training program that I had developed for myself. Since been diagnosed with CHF about a year ago, I’ve tried to exercise regularly for at least 30-40 minutes. I do have rest days that I only do stretching exercises. My question to you is am I over doing my exercises. I maintain a good weight and get a lot of vegetables more than read meat. Sometimes I have pastas. But am I overworking myself?
This video gave me some peace of mind about these particular exercises. I can't even think about barbell ones, as I have old shoulder injuries that limit that kind of mobility. I can now forget about thinking I'm weak because I can't do back extensions. (I can't do the cobra, either). I'm doing good just to be able to lie flat on my stomach on the floor, as it takes a while for my back to relax enough. I WAS doing a few easy crunches to loosen up enough to be able to lie flat on my back, but it's good to know they aren't good for much else. And FORGET neck rolls -- LOL -- my neck sounds like someone is walking on gravel.
Nearly skipped past this as there is so much crap on U Tube about training, but this actually made sense to me. Still training at 63 and still reasonably strong, though I have been upright rowing for probably 35 years without an issue that I am aware of, but does make me think there are less risky movements.
Excellent advice, thank you. I’m 48 now and I’ve been exercising since I was young. The 5 exercises you mentioned have never felt good to me even when I was younger. I always avoided them and just did an alt version. Listen to your body.
Sorry, but I don't agree with you at all. If it is bad for 50+, it is bad for everyone. You have to train your total body, and 50+ need to do even more strength training than young ones...
jaronby...& tryremango You are missing the point. It's all about the over-50's trying to stay flexible...not trying to train for the next Olympics. I've never been a "sporty-type" ...quite the opposite....but as I have aged I realise I am losing movement that I once took for granted. What the man is saying is that some exercises will not be beneficial to start in our later years.... indeed, may be even harmful. Strength loss is a factor as one ages....it's not about getting more strength ...but about not losing more as the years progress. You need to focus on what was actually said and the target range.
@patagualianmostly7437 Nope sorry. Strength training is key, only if using light weights. This is muscle growth which is crucial for the elderly as their muscles weaken over time. The elderly can even do light weights when sat down. In fact, specialists and doctors are saying this is better than aerobic excercise. Hope you get the point!
People who have been training for years and think this video is for them, so they criticise 😂😂😂😂 . I started in my 50’s I’m 59 and have a shoulder impingement and back and hip issues. I think it’s meant for me 😊 . Honestly if you’re very fit and been doing these for years then good for you, keep it up and go watch something suitable to your level rather than criticising something that may be beneficial to us late starters.
Well said! I think they've all come here from a Hooper critiquing video. He and his followers seem to have missed the point of Will's mission to help anyone (but mostly over 50s) to stay flexible and exercise safely! 🙄😶
Thank you for sharing this helpful information! Im 70 and I do the neck exercise in the mornings because I was always taught to do it in gym classes! Wow! You try to do things to help with your mobility and end up hurting yourself. Thanks again!
Very good video ! Great advice, I’ve been a body builder /HIT since I was 15 back in the 1970s , the press on the old nautilus machines was about as safe as you could get , palms facing each other & the movement moving anterior , so the elbows were not splayed out . Perfect 👍🏻. The other one to avoid , well two , is the lunge & the hack squat . Too much torque on the knees on both counts . Many of my contemporaries now have knees that are shot , adding to that the lunge especially when weighted can aggravate a pelvic tilt . Best stick to squats , but high rep & not to heavy . If you’re holding your breath on the concentric part of the movement,it’s too heavy. My knees are fine & at 65 I’ve squatted nearly 50 years , still can’t squat 130kg for 10 . Just do it slow & 15 reps . Again great video & advice , best listen to physios than bodybuilders . D
Im 61 and have been doing yoga for 10 years, so find none of these exercises and issue. If you are over 50 and have never exercised, I would agree people should avoid these.
I agree. I'm 69, and when I was in my 30's I realized that my back was almost rigid, because like most people, I never flex during normal activity. I did yoga for a while. I developed exercises on my own to target those areas. I found that working out the stiffness caused inflammation, which I assumed was breaking up adhesions that might later begin to tighten up and cause issues. It took many months of advil and ice after workouts to get it to the point where I have at least some free range of motion throughout my back in all dimensions. When I was a teen, my mother and I were both 5'4" in height. By the time she died she was 4'10". I didn't want to shrink, and back shrinkage is a problem in elderly people. When I became more flexible in my spine, I gained half an inch in height and have stayed that way. The popping doesn't go away. It doesn't bother me at all. Seems as natural to me (given healthy joints) as popping your knuckles.
You can't bracket people by age, i run in an over 40's athloteam and there are guys in their mid, late 69's beating 30/40 year olds in our cross country races, there's no reason why a particular age group cannot do certain exercises, everybody is differy, it's like sayin women can't do something only men can etc.
I'm 64 and, today, lifted one end of an upright piano out the front door and down two steps. Haven't exercised for years. Two younger men were on the other end.
Nice one. I'm 55 and I agree with every one of those. Especially behind the neck presses. That's what started my ac joint issues when I was much younger. Stay clear of those people!! No matter how old you are. Believe me it's not worth it. The cons far outweigh the pros.
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Hello everyone! I just produced a follow-up video to this one detailing 5 alternatives to the exercises I recommended to avoid. You can find it here: ruclips.net/video/o-EVXBGjav0/видео.html Enjoy!
Thanks for this!
He says exercises over 50. Let me help you with the math. 60,70, and 80 are over 50.
TY for the lesson. Greatly appreciated.😊
Invaluable info, many thanks 🙏🏻
Why don’t PTs have this knowledge?!
1. Upright Row 0:49
2. Back Extension 2:28
3. Crunches 3:57
4. Behind The Neck Press 5:17
5. Neck Rolls 7:46
Thank you 💯💯💯💯🙌
Went through all these exercises, age 62+, not a single issue, noise, glad I did it, now my neck bones are all lubricated and rolling smoothly.
Thank you - the pre-waffle gets annoying.
✌🏽
Thank you!! 😂
Hi Will - this is very helpful. I’m 74 and regularly do 4 of these exercises! You say, “there are better shoulder exercises, there are better core exercises” - the obvious ask is, please put up videos showing us the alternatives. Thanks 😊
I am 61, I do three variations of back extensions on a special bench which I believe makes them easier. Anyhow I like them -- here's the video ruclips.net/user/shortslP1U_Vn3wbI?si=ilSvUdfpACp8r5OC
Hi there! I have a few videos on my channel that show my recommended exercises - the following shows some of my recommended core exercises ruclips.net/video/MLajLytPZEc/видео.html
Thanks. I had the same “obvious” question!👍🏼
Ask yourself why you are trying to strengthen your body to do unnatural motions. That's my key to all exercise - if it doesn't come easily and smoothly without resistance I won't add resistance.
Just what I was going to say
I am over 50 and thank you SO much for these precious advices! Greetings from Zagreb, Croatia.
At 66 I cycle often, swim and hike and I feel great. I also lift dumbbells but recently I got into a gym and tweaked my neck using weights (one session) and it took weeks to heal and the pain was intense. Great advice, what not to do!
In 44 years of training … I have lived through “never let your toes go past your knees,” “never round your back when lifting,” and “never duck walk.” All of which actually set me back because these are things I did as a kid and what hurt me was NOT exercising with PROPER load in ALL ranges. The body doesn’t have things it’s not supposed to do … just has load limitations. The total mobility, ALL movement is valid under proper load has served me much better than vilifying certain exercises. I have no shoulder, back, knee or other pain and can run a 400m in 1:15, lift in the “intermediate” range of a 25 year old and perform the forward bend, bridge and pancake as my “big 3” stretches. I do all (and have been doing) but crunches of the exercises you mentioned. But I don’t do them more than a couple times a month because I have very high variety in my program which I have found to build musculo -skeletal adaptability as well as cardiovascular. In short, do EVERYTHING, but do it VERY gradually and very strategically. If the body moves in a way, it’s meant to do it.
Amen to this comment.
I find thr seated crunch machine with three way option, very good and causes no back issues for me. Lying down would not be a comfortable way to do this.
Exactly.
In the words of Trump. "Wrong!"
East superman
#1 Upright row
#2 Back extensions
#3 Crunches
#4 Behind neck press
#5 Neck rolls
Thanks. He should give the five quickly then go back and expound. Efficiency is videos is important.
Thank you
Thank you! Do you know what would be a substitution for upright row, back extensions, and most importantly, CRUCHES???
@@samsmom400for upright row, I'd say dumbell flys. It helped me build my shoulders & chest. You can either do them standing up or sitting down. Just ensure you bend your arms. Also, I use a power twister. I have the one with the highest tension. For crunches, I still do crunches, but I do it sitting at a 45 degree angle with a cushion behind my back & my legs bent, but not too high. For back extension I do push ups instead as well as the plank & a variation where I lay on the floor on my stomach & push my upper body up, using my elbows. Take care with this one, because it can lead to injury if not done with care. Lastly, for legs I find squats best, but I go down extremely low & hold in a sitting position before I go back up. It helps with improving balance as well
@@samsmom400wide grip and taking the elbows no higher than the shoulders is better.
I've just turned 50 and have been doing Pilates on and off since my 30s. There's a few exercises here that I have been doing in my classes that haven't been working for me or have caused me pain (crunches, back extensions and neck rolls) - now I know why! Thanks Will. Your explanations are always exactly what I need.
It always helps to have an explanation to justify what you've been experiencing - happy I could help!
65 here and worked out all my life since 18. This all makes perfect sense and not just for over 50's. Wish I'd known this all those years ago because my rotator is shot amongst other shoulder problems. Too late for me but others, listen up!
Reading the comments is so inspiring. A lot of people over 50 are active and and trying their best to stay healthy and fit. Good job people 👏🏻👏🏻❤️ I've turned 41 this year and I've been doing yoga for around 8 years, and pole dance for 2.5 years. After watching a lot of my gym mates getting injured (mostly in their 20s and 30s, and few who are older) I've learned that the key to staying safe while working out is to know when to respect my physical boundaries and when to push just a little to expand these boundaries. And it's OK if these boundaries change from time to time (For example, I'm usually OK with neck rolls, but there are days when my shoulder and neck muscles feel so stiff. I don't do these rolls on these days). It's easier to work with my body, not against it.
At 78 years old, I have a 27-minute routine I go through every morning involving 11 different exercises, stretches, and cardio. I was pleasantly surprised to find that none of my self-taught routine involves any of the five exercises you mention here.
I've only been doing all 5 for 10 years and twice a day!! Kidding.Great job old man!!! 💪
What are you doing? Mind if I ask?
@@knockknock1246
Equipment Required: *_MOTIVATION,_* Couch, 65 cm Yoga Ball, Pair of 2-lb Ankle Weights, Pair of 5-lb Barbells
1) Stretch Cross Knee Twist w/o Weights 30x
2) Standing, bar-bell lift to chin level 60x
3) All weights (14 lbs) on stomach, bridge 60x
4) Hold 60th bridge for 60 seconds
5) Sit ups w/ankle weights, 60x
6) Leg lift & barbell lift together, 60x
7) Stretch, pull knees to chest 60x
8) Pushups from toes, 15x
9) Pushups from knees, 60x
10) Yoga ball: left, right, forward, back 30x
11) Buttocks, shoulders, head against wall 2 minutes
Exercise #11 (hunchback correction) is the most difficult for me. I *_cannot_* make my head touch the wall. That *will* change, I'm working on it!🙁
Exercise #8, I can't always make the full 15 reps.😠
This routine takes me about 27 minutes except on the three days a week I go kayaking, when I reduce the repetitions by 50%. (I kayak competitively, don't want to start out tired to begin with.)😀
My daily test is to balance on one leg while I bend over and pull my socks onto the other foot. At 78 years old, that is harder than it sounds!
You need your own RUclips to demonstrate your routine to us and you'll make a couple bucks in the meantime as well!
Seriously, would like to see it.
Hey, I'd love to know what your 27-minute routine is.
I am so glad I found you! As a 74 YO female, I have injured myself doing some of these selected exercises. I am going to study your corrected exercises only. Thank you.
Always happy to help!
Im Glad I found him too and im 61😊
Oh my god so surprised about the neck roll. No more neck grinding for me. When I heard the noise in my neck I thought i was doing good. Never agsin
Will, when you reference people in their 50s, 60s and 70s, please include 80s. We’re here, quite active, and can outwalk, outswim, and outstrength many people in their 50s and 60s. Please don’t neglect us.
I'm 80 and I can't outdo anybody but I would like to get stronger without injury. Any good exercises for little old ladies would be appreciated. It just seems like there are so many exercises to choose from I'm dumbfounded and just go watch tv instead.
You know what? Thanks for that comment. I get 56 in a few weeks but your comment really makes me optimistic. 😊
Every time Will says over 50s, know that he is talking about you. 😊
So typical of many physios Ive encounted in my 50 yr gym experience.
Doing the "wrong exercise " means doing the right exercise incorrectly. Doesnt matter what your age is.
The younger ones cause much of their later problems with incorrect form.
There is also a huge difference between those who take up specific muscular exercise later in life, when the damage is already done. The only time I recommend swimming with VERY loos technique (no repetative strain injury). Breastbstroke being the best of the four.
Physios are part of the " medical establishment ", part of ITS role is to keep their customers. There are a few exeptions as there are in all branches....and there is an across the board slow waking up process going on.
I'm over 60 but once I get to 80, I'm going to do whatever I want so I think he figures if you are exercising over 80, you can do what you want so he's respecting you.😊
I do yoga, and all of these movements are integrated in my schedule. I can't find any advise in this video about how to excersize with great care and only do gentle movements. It's important to follow a slow steady rhythm and do your breathing properly. If a type of movement feels bad, don't do it, no matter what sort of excersize it might be. This goes for all types of training, independent of age. And yes, I'm 50. 😊
I wish I saw this video several months ago. I enrolled in a body pump class, I’m a 62yr old female. We regularly did 3 of these No Nos. After about 3 months I had to stop due to consistent pain and soreness. I have cervical stenosis and these exercises re-activated my numbness pain and tingling.
What do you do now instead?
I’m over 70 and have been lifting since 1974. I do all of those inadvisabe exercises except the behind the head shoulder press which I eliminated over 30 years ago. So far, doing great.👍
Good to hear.
There's always someone who claims cigarettes aren't bad because they're 80 and been smoking for 50 years and in fine health. Outliers be outliers.
@@stretch1807 He's not an outlier. This advice is for sedentary people that have NEVER worked out and now @60, they realize their mistake and try these types of movements.
I'm 69, STILL work in an auto supply factory. Got told a few months ago that it looks like I work like a 27 year old.
That ain't luck. It's strength training, and ANYONE can improve at any age.
While I would agree for some people that these might not be the best moves, I most certainly can do all of these, (maybe press behind neck, I'm not real happy with). I don't do them however, but do variations thereof with heavy weights.
Do some research into strength training for seniors.
Strength training is the fountain of youth, and I'm living proof....so is Mr. Crimson.💪
@@stretch1807 The argument to avoid a particular exercise to avoid the stress it puts on the body is one of those questions with a yes and no answers. I would argue that upright rowing CAN be good precisely because it stresses the rotator cuff. The responds so stress strengthens the body part. This is only a problem when there is inadequate recovery. Imbalances are also a concern. I'd say that behind the head shoulder presses are kind of stupid mostly because it is a compound exercise. And with any compound exercise you want to lift as heavy as possible. Why put yourself in such an awkward position with a light exercise that doesn't target any particular muscles that you want to develop?
@@stretch1807 That 70+ year old is not an outlier. Their body is taking care of them today because they have been taking care of it from a young age. And its idiotic to compare something as constructive as regular exercise to something destructive as regular smoking.
I’m almost 65 and do all of these in yoga with the exception of the upright rows 4-5 per week. Never felt better.
That's you. Others might get injured
@@DebbieTDPany one at any age could get injured.
@@mhaas281 yes, but if you are already injured you'd better be wary. I trust more a professional than a yoga teacher. 🤫😄
I'm 62. Been doing back extensions for 20 years. It CURED me of back problems. When I began, I could hold the position for 3 minutes. I now hold for 15 minutes. I do it once every 3 weeks or so. I also do crunches every other week and neck rolls daily.
@@rocketscience4516 lucky you... this doesn't make him wrong though.
I received the same advice from my physiatrist, no neck rolls. The rest of exercises I wouldn't do anyway.
I prefer sprinting and hiit.
As a man in my mid 50's who's been adhering to these rules for many years (through self education), its great that you've put it out there to those not fully aware how much damage they can do to themselves! Great video. Keep them coming. Thanks very much 👍🏻
I was 55 when I was doing a behind the neck pulldown in the gym on an almost full stack. The cable broke and the double handed gnarled bar hit me on the back of my skull and gave me a concussion. I took a 15 minute break and carried on my session. I still do behind the neck press now, but on a bar only.
I'm 57 and i'm so glad I cam accross this because I was doing the head neck roll and the next day not knowing why my neck felt really strange. I already do the side to side up and down and left to right, the basic ones which is much better for me
I'm glad my video was able to shed some light on what you were experiencing!
Thanks. I'm 89 and doing most of them to my own detriment. Actually I quit doing the Behind the neck Press quite a while ago as it caused me problems and I stopped that one luckily.
I'm glad my video could be of help!
@@HT-PhysioNo one should do behind the neck, l was 40 and got capsulitis of both shoulders because of them, never felt right at any age. 66 now and still got shoulder trouble in my right side.
Howdy! I am a Former US Marine Corps Fitness and Nutrition Instructor and am an over 50 athlete as well, and I agree with every one of your points. Indeed, for the most part, I wouldn't recommend those exercises for anyone, simply because there are alternatives that are more efficient and safe.
🫡 Thank you for your service Sire, and I wholeheartedly 👍 with your words, 🍻 salud!
And what are those safe alternatives?
Excellent analysis! 53 here- still working hard and with injures- these exercises do create more problems. Thanks much!
Perfect video, thank you so much for explaining all this. I'm 60+ and I tell you you, I was putting my body at risk by doing things I used to do 30 years ago and are not suitable now.
yes, I can understand . sometimes the head tells other things than the body is now able to do and we ask why ?
Weird. I still do a workout I loved in the 80s now and it just feels wonderful. I'm 53. Common sense modifications as needed at any age.
You're very welcome - it's definitely true our bodies change significantly with age and it's hard to shift our habits!
Absolutely. Same situation over here. Since my mid-50s I needed to change nearly all exercises I've done in the years before. Old (sport-)injuries rose their ugly impacts and my mobility was never good. Getting diagnosed a lumbar spinalstenosis a decade ago was the initial trigger to change things. Recently I undergo some episodes of cervicogenic radiculopathy. That has stopped all kind of overhead press moves. It's a permanenz search and trial of exercises. My major problem hereby: most training plans or courses are designed for "rusty" or "never-ever-exercised" oldtimers. I'm in quite good condition and looking for courses 60+, but with the extra "kick", with a significant demand that one feels exhausted and not only warmed up.
What about pull-ups and pushups?
I am in a gym at 57. I agree with this. Those neck and back movements can knock you out for good if you're not careful.
Really helpful. Honestly excellent. Two exercise which I found damaging for me was squats. I created two tears one each side of my buttocks underneath which cannot be repaired apparently as I was not used to doing squats. Second one was leg lifts. Lying on my back on the mat and raising both my legs together which severely hurt my back it seems to put a terrible strain on it. I'm 65 by the way and quite unfit with osteoarthritis.
What an interesting video. I’m an 81 year old active person and it’s nice to know that the exercises I do are beneficial and not harmful to me. Thank you and I look forward to more of your videos for the over 50’s
Excellent presentation and information. I really appreciate that you give explanations why and in what context an exercise might not be advisable. No drama or waffle, just science. Thank you!
You're welcome - I'm really glad my format works for you, I appreciate the feedback!
It is a fantastic video, I am 80 years old, try to rebuild my core strength so I can extend all my work out routines like biking, walking and swimming as long as I be able to stand up, this video sure showed me somethings i had done wrong, very appreciated for your help.
You're very welcome
Several years ago I read an article by a doctor. He said some people who do bodyboarding experience pain and numbness in their spine. The doctor explained that the back extension (as seen in this video) during bodyboarding was the cause.
I can't thank you enough for this amazing video. All five exercises you mentioned here do hurt my body every time I do them. I know now that I should avoid them at any cost. I will be expecting videos of exercises I can do without causing injury to my lower back, my neck, and my shoulders. Thank you, Will .
Great channel Will. One of the best exercise routines that I feel helps me, is walking in the countryside over uneven ground (helps with balance) and climbing over stiles - which are usually all different and require a different approach every time and use various muscle groups to get over. I am 75 and I find that most people my age have become very unfit by not stretching themselves when they were younger, and by the time they are in their 70s have deteriorated so much that they are in danger of falls and cannot tackle even a moderate challenge. So my advice to the ‘over 50s’ is get out into the countryside and build up stamina slow-ly, then increase the challenges bit by bit. (Always take medical advice before pushing yourself too far) Marathons/ half marathons are a ‘no -no’! They put far too much strain on the body and its systems, and are a modern exercise ‘fad’, (in my estimation).
Keep up the great work you're doing!
Will, thank you so much. You not only tell us what is best to do, and not do, but you explain why. This makes all the difference. I bought an expensive book from a spinal expert that you have cited yourself. The exercises he said not to do, he gave no explanation for. I’d like to know why. Something has to make sense to me, and by explaining why, or why not to do something, has more impact than saying, “do this, don’t do that, etc,” with no explanation.
@linjubaf Will actually explained very well the reasoning behind avoiding the 5 exercises. He is very knowledgeable and caring! Thank you Will!
It's definitely my aim to equip people with knowledge so they can make informed decisions for themselves, it helps to explain sensations that many people have already been experiencing and gives them an understanding of why
This was great! The only thing that would have made it better would be 1 replacement exercise for each. Think you could do that without stepping on your book
Thank you! The recommendation about the neck rolls is most helpful. Well intentioned trainers have them in their neck stretch videos. I will not do that anymore. Snap, Crackle, Pop begone!
Thanks for the tips; I won’t do exercises 1 and 5 anymore. Good program, congratulations. Greetings from Mexico
Hi. Great video, thanks. What exercise(s) do you recommend to strengthen the lower back muscles?
Bent over row.. either with DB or barbell.
WOW Will,
This information explains a lot of why I’ve been experiencing pain in my shoulders. I especially love your example of the neck rolls. Thank you 😊
Thanks for a great presentation.
It always helps to have an explanation to justify what you've been experiencing - happy I could help!
Excellent video.
As a 79 year old male who regularly goes to the gym this video was very helpful
I'm very glad to hear I could be of help
I'm 70 and was working out great for 6 mo doing most everything with no problem but when I started with the stationary bike my hips gave out not long after. It helps to not increase petal pressure too much since the hip joints are more fragile in elderly.
Thank you for that. I was considering whether I had a rotater cuff injury as my left shoulder hurts from time to time. Thinking about it it is when I raise my arm above my head. So will be looking for exercises to support this.
I knew, based just on the title, that if I watched this you'd tell me to stop doing some exercise that I do on the regular. And sure enough, I often do back extensions. I'm in the "use it or loose it" phase of life, and I exercise much more consistently at 65 than ever before, including back extensions, and I have no back pain, even though just ten years ago I did.
I’ve been a gym-rat since I was 15 years old and I still go to the gym 3X’s a week at age 60+. I agree with all the exercises that you do NOT recommend for seniors although I didn’t know about the risk of neck rolls. THANKS!
Happy to help and keep up the great work!
I restrict my gym exercises to: push ups, pull ups, weighted squats, deadlifts, lunges, and balancing. I believe this covers the key muscles I need to keep strong. No machines, just barbell & weights, and a height bar for the pull ups.
How old are you?
@@DeanCollins-qt2ht 69
It will do . 😊
The pure, safe neck movements you showed at the end are exactly what they had me do years ago for arthritis in my neck. Didn't seem to work at first, but I kept doing them because it felt good for a little while afterwards. Gradually it started feeling better all the time. I'm restricted on how far I can turn my head, but it's not a big deal. Thirty years later I've found when it stiffens up I can loosen it up by pressing against the pain.
Thanks! I always finish my workout with a neck roll because I find it relaxing but what you say makes total sense. I'm stopping that.
I came here because she I have a L5 bulging disc and want some exercises as I can't see a physio for over a week.
Very informative! Please include alternatives for ALL the exercises like you did for #4-behind neck press/pull down.
Agreed. Telling us what we shouldn't do is only half the answer. Giving us safe alternative exercises completes the information.
I was expecting him to show the alternatives😒
1. Upright Row with Dumbbells, Shoulder Presses with Dumbbells
2. Good Morning or Bow with a light barbell
3. Bird Dog
4. Crunches with your hands sliding forward on the ground
5. He already gave a good alternative ;)
@@davidcohen7881over 50 you should be doing zero exercises pushing weights above your head
@@SN-ho2qs does that mean we should never put anything on a higher shelf or take anything down from a high shelf? It's a basic movement people do in life. But not to do a behind the neck press. Do Military Barbell Presses (in front of the head) or Dumbbell Presses.
When I was in my 30s I went to the gym for awhile and worked out with two other guys. The behind the neck press was one of the exercises we did. I ended up having both rotator cuffs repaired. The surgeon told me this was what tore my rotators.
williambryan back in the 90s everyone was doing this- my neck and shoulders suffered- thankfully you never see it now.
Personally I think gyms are quite dangerous. I did the very same thing as you years ago, and it took 10 years for my shoulder to heal and for the pain to go away. Now what I do is get into the countryside hiking, climbing over stiles, clambering up moderate rocky slopes etc - always within my limits of course. I am 75 and have never felt fitter!
Had similar problems for the same reason.
Must have a stretch routine ❗️ conditioning muscle, tendon, and ligament groups first will enable to begin putting weight and / or resistance to that group. Common sense must be the constant❗️❗️ If an exercise seems to "tug" or "hurt", back off,,,research and learn if your body is a candidate for that or those particular exercise.
Then, go slow.....
@@luisfelix5291 The surgeon told me, when you do a military press with the bar behind your head, the tendons are working against themselves to lift and will tear.
I’m 74 and workout at the gym and what scares me the most is younger fitness coaches who encourage seniors to do knee bends, I have actually watched people my age grimace in pain as their “instructor” encourages the senior to do one more set!
If you are >50 and believe a don't know nothing instructor even when they have pain, than their body is the lesser problem....
Thank you for your advice. I used to do the neck roll quite often, and my neck used to feel stiff sometimes.
I am over 50 and most of these 50+ video posts are performed by trainers under 40 and I will agree on one exercise #1.Upright Row is not really good for anybody. There are better alternatives to a shoulder workout. As for those of you 50 and up remember 50 is just a number and I say this because we are not all genetically built equal. Some of us just have better health conditions than others. If you can do it don't let anyone discourage into making you disbelieve in your physical abilities. For those of you who are still bodybuilding over 100+ keep up the good work champ. You are an inspiration and role-model upon the youth or our nation!! ❤🔥
I'm over 50 and still using a back extension, but it's an isolation machine that starts in a curl position and then you pull back. It doesn't over extend the way you showed it here and has vastly improved my back strength and lowered my back pain after doing it twice a week for 6 months.
Yeah, that's an actual back extension and not whatever this was.
Just turned 61. I do crunches, and gymnastic exercises which includes some of things shown. If I didn't do these things, I'd be stoved up for sure.
I appreciate your attention to these issues. My only comment is that doing Supermans (back extensions) are the only thing that really has helped eliminate my lumbar pain. I don’t do them quickly.
Me too. A 10 rep x 20 seconds each superman pose does relieve my low back pain quite fast
Yes, the good and the bad with so much info is conflicting. I'm 62 with a terrible weak stiff back. I though the back extensions were supposed to be good. It seems I can barely do 1 enough to . The cobra seems like I could force it to injury. I have too much fear of exercise do to warnings and sensations. Who to trust?
Interesting indeed. I find that the Superman pose is the only thing that relieves my lower back pain…temporarily anyway ..but almost immediately!
Temporary relief of back pain does not mean Superman back extensions are good for you. The top scientist in the field Stuart McGill recommends against them.
I think I've heard "over 50" 600 times now. WE GET IT. WE ARE OLD.
😂🤣😭
😂
600 times? 😆
That's a tad of an exaggeration methinks.
😉
😅😅
😅😅😅 haha right?
Thank you for the valuable advice it can save many people from doing wrongful action and getting into trouble
I’m 66 now and am forever thinking I should start doing some strength exercises. I still have the free weights I used in my 20’s and was tempted to follow the same routine. I am relieved to be told I can cross 5 of them off! I will definitely be checking out your other videos to enable me to come up with an age appropriate routine.
Careful with the neck exercises. I over did it on the neck rolls. I can hardly turn my head now after three days. It's not delayed pain onset either.
I'm 62 and can do most exercises-with arthritis in my knees.i avoid skullcrushers and behind the neck pull downs.the latter can be dangerous at any age tbh
As a trainer for over 20 years, I was taught to never curl the chin towards your chest when doing crunches. I'm about to turn 59, and doing a series of different crunches adding up to 100 has never caused a problem. In fact, I don't hardly feel it and prefer ball work, pushups, suspended leg raises, etc. I have scoliosis of the neck too. Scoliosus runs in my family. I was taught to keep your neck in a more neutral position with the chin pointing towards the ceiling, then to carefully raise just your scapula off the floor without pulling the head forward, and hold in slower, controlled movements. The reason most people shouldn't do crunches at any age is for the same reason most shouldn't do lunges or squats. Their form is wrong and will cause injuries. Also, if you never "fling" or "yank" your movements, and you keep your tempo slower, you will greatly reduce the chances of injuries, and you'll get so much more out of it. Thanks for pretty much backing up what I've been telling everyone. Also, one of the National Educators for National Academy of Sports Medicine told hundreds of us that if a trainer tells you to perform bar shoulder presses behind your head, or over-unders, fire them immediately.😅
As a gymnast who used to have to do hundreds of crunches every practice I must agree with you. We were taught to keep our heads neutral (never pull on the neck, in fact we had to cross our arms across our chest usually but sometimes arms out straight by the ears), and to keep our back straight as well and pull our chests up towards the ceiling.
@racheljones8935 Yes! Sometimes old school is best too. I started out in gymnastics but grew too tall over a summer.🤣 For a while, exercises were getting so ridiculous with single-leg BOSU squats with a broom stick behind your head, touching a red cone, alternating sides, etc. After a few years of doing these complex "sexy" exercises, I discovered my clients, and I got more out of some of the standards with maybe some simple form adjustments. Another knit-pick of mine is trainers who let clients perform "lazy" planks. That's when they don't tell them to squeeze their glutes and thighs. If you have a pretty decent core, you could do a good-looking lazy prone iso-ab and rent yourself out as a coffee table because you're not getting anything out of it and can stay like that for several minutes.🤣 I'd rather get an efficient 20-minute workout that hits
everything I need, than spend an hour pretending and looking good.
I am 60 have been working out all of my life and doing all of the above exercises.. One of my favorite for shoulders is the row and love it. In fact haven't stopped feeling great 🇬🇷
Same here but at around 65 it caught up with me, just saying !!
Very good advice, I have experienced pain from doing those exercises. I am 64 and I want to continue to exercise. please post more about what exercises we should be doing
Thanks
Good info. I'm just turning 74 and have been using a rowing machine most of my life along with a cross trainer which I broke and I'm a cyclist along with light weights. So far no health issues.
I remember being taught to do neck rolls in PE at high school. That's definitely one I will be avoiding now! Thanks Will ❤
Neck rolls have nothing to do with age, they are simply an inappropriate exercise full stop.
I was just sitting here remembering neck rolls as a warm up in high school PE. 😊
PE teachers were sadists in my day😂
I'm 54 and love doing neck rolls, lol. Feels wonderful, just needs to be done carefully, as always.
@@SilverSparkles22 I'm 81 now but back when, I was PE coordinator at a junior school. I used to go to all the courses available to me and learned about the dangers of neck rolls, so it was never part of any warm ups and I passed that info to all the members of staff, explaining why, and that all neck exercises should be done in one plane. I retired in 2000 so it's not something new.
I have been training since the age of 13 on and off and I am 58 now. I still do all of those exercises without issue. Proper form is the most important takeaway of this video. At 58 I am still in what I consider exceptional shape. Aside from proper form is being effective with less weight. Control and time under tension is how to be effective with less weight. Most important is to spend just as much time stretching and lengthening your muscles as you do for your resistance training. BTW the advice would be better taken from someone over 50.
no issue for you, cos u have been practicing since young.
i would be problem for people who never do exercise
and now they want to do it at 50s
@@moh6410 I agree that those who haven't trained would find these difficult. However, with the right approach by beginning with stretching and starting with exercises that are easier to target the same muscle groups you can increase flexibility and strength to work up to more difficult exercises. I will concede that some people just cannot do upright rows no matter what age due to limitations of their own bio-mechanics. My workout partner and I were both in our early twenties and he would always feel a pinch at the top of the motion. This was a limitation of his own bio-mechanics. If you feel that pinch do not do upright rows there are plenty of other exercises. Grip position of this exercise can also target different muscle groups. Close grip will work the trapezius and a wide grip will work rear deltoids. The main thing is control the weight and be safe.
The issue is some people never played sports or did any excercise ,they woke up one morning when they turn 50 and decide to go to gym, nothing wrong with that but it is a ling road to become and stay fit .
Im 62 and doing Calesthenics but I did not started " yesterday " it is years of training
@@cheguevara5560 Agreed. It is a long road if you are starting at age 50 but not impossible. Look at Ernestine Shepard who started competitive body building at age 50. I think a person of any age or sex for that matter can draw inspiration from her. Type her name in the search above and prepare yourself to be inspired.
i understand these recommendtions are for the average person, been training for 30 years since i was 15 and have no issue with these high risk exercises but then i am definitely not in the average group.
Always enjoy your videos. Would very much like to see a video on exercises to do and not to do for those with neck pains from neck arthritis and years of poor posture. Thank you !
Thank you for your comment - I will add it to my list for future videos!
I am so happy I found your channel. I am in my 60s and still very active but I malabsorb protein and find a lot of the usually advocated muscle strengthening exercises as too much for me but I can do a lot of yours. It’s a bit of a vicious cycle - I need to make my muscles stronger but I don’t have the muscle strength to do them! You are brilliant for showing us alternative and protective exercises. Thank you.
So what to do instead?
Hi there - I have the following video with alternatives that I recommend! ruclips.net/video/o-EVXBGjav0/видео.html
Couldn't agree more about the neck rolls! I've never had neck problems and always found this movement awkard so rountinely skip it when it comes along in SO many yoga classes for decades. I'm glad to have my personal intuition about this one validated!
Hi Mr Physio. Just found your channel and this was my first view. I turned 50 this summer and stuff like this is just what I need. I learned more than the five exercises right off the bat. Thank you! 🙂
Hi Will. How about planks? Prone and back planks helped with core strength but lateral planks might put too much stress on certain joints and muscles. What do you think?
Simply the best, to get info about inadvisable movement (it's about being protective). Many people don't realise, it pays to think of risk, rather than overdo!
Absolutely - it's better to be safe than sorry!
Behind the Neck Press bad at any age--Avoid. I damaged my neck doing this movement, for 18 months I had a stiff neck & pain, had to sleep flat on my back with no pillow. It got so bad it was dangerous to drive a car & really limited me at work. I did recover . When I was house hunting 5 years ago I was talking to my Real Estate agent & I noticed he was hurting, come to find out he had injured his neck badly from the same movement. Last time I checked on him he was still hurting & was going to try acupuncture to try & get some relief from the pain.
Yes!! I never understood why the neck rolls were considered a good thing!! Thank you so much for your very valuable and helpful videos!! I appreciate you!! 🙏🏻
Neck rolls are simply an inappropriate exercise full stop.
Always happy to help, thank you for your kind words!
Always hated neck rolls. Don’t do exercises where you can hear your body react!
Mike Tyson ruined his neck by doing years of neck rolls.
Awesome video! Highly useful tips, clearly explained and truly helpful! Thank you so much for providing your expertise Will! Keep up the good work!🙌👌❤👍
Thank you so much!
Hi Will, I am so thankful that I do not do any of these exercises, although most of the exercises you demonstrated were very familiar to me.
Thank you for sharing this very important information, and for helping us stay safe. ❤
Always happy to help - keeping everyone safe and healthy is my goal!
Thank you Will. Being 73 I’ve always wondered if I should be doing some of these exercises. The one you did lying on your stomach has always been difficult for me and leaves me slightly sore. Now I know why..👍
I’m really glad I found this channel. I am 76 and reasonably mobile, I used to do a lot of yoga. I have never, in the past, found a gym that I could both afford and was open at a time that I could make regularly. But I have found one now and am thinking of joining, but, to be honest, I don’t know where to start with gym exercises! I think your videos will be very useful.
I'm so pleased you've found a gym that will be able to meet your needs - I hope my videos can offer some useful guidance to support your reintroduction to the gym!
Think I'll avoid all exercises. You can never be too safe.
50 here and love behind the neck press.
(50 year old, world benchpress champ, Jen Thompson does as well)😊
*Main point is to know your own body, and listen to it.
If you don’t have prior training or experience, injury is likely to happen
(any age) if you don’t know what your doing
Yes. These must be people who have problems. back extension for me feels very good and i have good mobility for behind the neck press also.
Alternative exercises to these would be helpful thanks
Brilliant tips. Thank you. I've never liked any of these--particularly the upright row and neck rolls. Agree--there are plenty of alternatives out there to all these often dicey moves.
You're welcome - and I agree, it's better to be safe than sorry!
Brilliant Will and will subscribe. Starting with a rotator cuff risk resonates with me. In my mid 50s I did a year + of one of the popular HIIT gyms .. loved the workouts but left (a few years ago now) with what seems like semi permanent rotator cuff injuries. I tell all my friends now to be careful with: kettle swings (heavy), pull ups (I would use the bands), battle ropes, and most importantly do NOT drop to the floor for burpees (get down gently) no matter how much you are racing the clock.
I finally have the answer for all the “noise” I hear in my neck with some movements….the facets…I never considered that. I will avoid movements that induce those sounds so as not to grind the facets going forward. Thank you.
I'm going to be 52 next month. I actually do all the barbell movements you mentioned in this video. I'm fortunate I'm able to do them as I've gotten a lot of benefits from them.
Upright rows and behind the neck presses are lousy movements for people of any age. There are much better alternatives
I just turned 53 and have always been very active. In the past 8 months, I've been having issues with my lower back and couldn't understand why since I go to the gym on a frequent basis and did what I thought was the right thing for strenghthening it... apparently, that's what has been causing these problems. I appreciate the video !
Same here, Doing hyperextension helps a lot
Never seen anyone talk with more confidence about something they don't know than this guy.
Quite a few people talk with great confidence about things they don't know. It's always annoying.
Or so verbosely! The first minute could be reduced to 10 seconds by cutting out the repetition. We're OLD FFS and we haven't got time to waste!!
Agree with you fully. I am 50 years old
It's easy to respond to statements or information with "WRONG!"
What's difficult is to then add, "Here's why that statement or information is wrong."
You seem another great example
Behind the head presses are not recommended by any PTs I have seen in decades because of shoulder risk.
Sure there are people whose mobility and genetics keep them from injury; but that doesn't mean they should be reccomended
I like the tips for avoiding neck rotations, and back shoulder extension - good to know and aware.
Happy to help :)
Very good useful and informative video for people over 50 may be over 60 too since I been facing right side neck pain issue due to some wrong exercises and consistent wrong neck postures especially putting cushions under neck while watching t.v laying on sofa
I have been using the crunch machine at the gym to try and strengthen my core because I have some major back problems. I thought the crunch would help. Thank you for this video. I am 70. Please tell me where I can find the more beneficial exercise for my spine.
Thank you once again for the informative explanations of what not to do as we age. Grateful you are sharing with us
I'm in my 60s. My favorite exercise is the powerlifting squat. Tremendous benefits!
Powerlifting training requires focus upon the rear chain muscles: gluts, hamstrings, back, triceps, rear delts
We do millons of back extensions with weight.
Keys: shoulder blades must squeeze together during nearly all exercises. That will prevent most problems.
Good biomechanics is the key. It's not the exercise you do as much as good biomechanics and muscular balance.
Thank you for your recommendation for people who are over 50. I’m 70 years old and I served over 21 years in the United States Marine Corps as an Officer. I am disabled due to my time in the Marine Corps and in combat. I can definitely relate with your experience and recommendations. I mainly use resistance bands and just a 25-26 lbs barbell with no weights. I have a routine training program that I had developed for myself. Since been diagnosed with CHF about a year ago, I’ve tried to exercise regularly for at least 30-40 minutes. I do have rest days that I only do stretching exercises. My question to you is am I over doing my exercises. I maintain a good weight and get a lot of vegetables more than read meat. Sometimes I have pastas. But am I overworking myself?
This video gave me some peace of mind about these particular exercises. I can't even think about barbell ones, as I have old shoulder injuries that limit that kind of mobility. I can now forget about thinking I'm weak because I can't do back extensions. (I can't do the cobra, either). I'm doing good just to be able to lie flat on my stomach on the floor, as it takes a while for my back to relax enough. I WAS doing a few easy crunches to loosen up enough to be able to lie flat on my back, but it's good to know they aren't good for much else. And FORGET neck rolls -- LOL -- my neck sounds like someone is walking on gravel.
Nearly skipped past this as there is so much crap on U Tube about training, but this actually made sense to me. Still training at 63 and still reasonably strong, though I have been upright rowing for probably 35 years without an issue that I am aware of, but does make me think there are less risky movements.
Excellent advice, thank you. I’m 48 now and I’ve been exercising since I was young. The 5 exercises you mentioned have never felt good to me even when I was younger. I always avoided them and just did an alt version. Listen to your body.
Sorry, but I don't agree with you at all. If it is bad for 50+, it is bad for everyone. You have to train your total body, and 50+ need to do even more strength training than young ones...
You're right. He's talking absolute garbage!
Well said.
jaronby...& tryremango You are missing the point. It's all about the over-50's trying to stay flexible...not trying to train for the next Olympics.
I've never been a "sporty-type" ...quite the opposite....but as I have aged I realise I am losing movement that I once took for granted.
What the man is saying is that some exercises will not be beneficial to start in our later years.... indeed, may be even harmful.
Strength loss is a factor as one ages....it's not about getting more strength ...but about not losing more as the years progress.
You need to focus on what was actually said and the target range.
@patagualianmostly7437 Nope sorry. Strength training is key, only if using light weights. This is muscle growth which is crucial for the elderly as their muscles weaken over time. The elderly can even do light weights when sat down. In fact, specialists and doctors are saying this is better than aerobic excercise.
Hope you get the point!
People who have been training for years and think this video is for them, so they criticise 😂😂😂😂 . I started in my 50’s I’m 59 and have a shoulder impingement and back and hip issues. I think it’s meant for me 😊 . Honestly if you’re very fit and been doing these for years then good for you, keep it up and go watch something suitable to your level rather than criticising something that may be beneficial to us late starters.
Well said! I think they've all come here from a Hooper critiquing video. He and his followers seem to have missed the point of Will's mission to help anyone (but mostly over 50s) to stay flexible and exercise safely! 🙄😶
Thank you for sharing this helpful information! Im 70 and I do the neck exercise in the mornings because I was always taught to do it in gym classes! Wow! You try to do things to help with your mobility and end up hurting yourself. Thanks again!
Very good video ! Great advice, I’ve been a body builder /HIT since I was 15 back in the 1970s , the press on the old nautilus machines was about as safe as you could get , palms facing each other & the movement moving anterior , so the elbows were not splayed out . Perfect 👍🏻. The other one to avoid , well two , is the lunge & the hack squat . Too much torque on the knees on both counts . Many of my contemporaries now have knees that are shot , adding to that the lunge especially when weighted can aggravate a pelvic tilt . Best stick to squats , but high rep & not to heavy . If you’re holding your breath on the concentric part of the movement,it’s too heavy. My knees are fine & at 65 I’ve squatted nearly 50 years , still can’t squat 130kg for 10 . Just do it slow & 15 reps . Again great video & advice , best listen to physios than bodybuilders . D
Im 61 and have been doing yoga for 10 years, so find none of these exercises and issue. If you are over 50 and have never exercised, I would agree people should avoid these.
I agree. I'm 69, and when I was in my 30's I realized that my back was almost rigid, because like most people, I never flex during normal activity. I did yoga for a while. I developed exercises on my own to target those areas. I found that working out the stiffness caused inflammation, which I assumed was breaking up adhesions that might later begin to tighten up and cause issues. It took many months of advil and ice after workouts to get it to the point where I have at least some free range of motion throughout my back in all dimensions.
When I was a teen, my mother and I were both 5'4" in height. By the time she died she was 4'10". I didn't want to shrink, and back shrinkage is a problem in elderly people. When I became more flexible in my spine, I gained half an inch in height and have stayed that way.
The popping doesn't go away. It doesn't bother me at all. Seems as natural to me (given healthy joints) as popping your knuckles.
Any scientific evidence that yoga is beneficial to cardio or muscular health?
I’m 95 and I’m very fit. Please don’t ignore me. My girlfriend is 50 and she gets mad when people neglect me.
You can't bracket people by age, i run in an over 40's athloteam and there are guys in their mid, late 69's beating 30/40 year olds in our cross country races, there's no reason why a particular age group cannot do certain exercises, everybody is differy, it's like sayin women can't do something only men can etc.
I'm 64 and, today, lifted one end of an upright piano out the front door and down two steps.
Haven't exercised for years.
Two younger men were on the other end.
I think he’s saying there are better exercises for the results you want!
@@shanedouglas6971 that is probably true for all exercises, about all people, at all ages.
We over fifties are not unique.
Correct. I'm a 73 year old cattle producer. I'm in better shape than most women who are 40.
@@janesheridan7967 yes. But isn't that the hormones 🤔
Fabulous Will that was so helpful. I am 74 yrs old and I was practising two of those exercises. Now I will stop. Thank you. Patricia
Nice one. I'm 55 and I agree with every one of those. Especially behind the neck presses. That's what started my ac joint issues when I was much younger. Stay clear of those people!! No matter how old you are. Believe me it's not worth it. The cons far outweigh the pros.