If you’re over 50 and love to exercises, there are five exercises you need to approach with extreme caution—or better yet, avoid altogether. In this guide, I’ll explain what these exercises are, why they’re risky, and what alternatives might serve you better.
Before we dive in, let me introduce myself. I’m Will Harow, an over-50s specialist physiotherapist at HT Physio in Fareham. While no exercise is inherently “bad,” poor technique and certain physical limitations can turn common exercises into injury risks. For those over 50, some exercises pose higher risks with limited rewards, and in my professional opinion, they’re simply not worth it.
1. Upright Row
This exercise involves holding a barbell or dumbbells in front of you with your knuckles facing forward and pulling the weight upwards towards your chin. While it’s intended to strengthen your shoulders and biceps, it places your shoulders in a highly vulnerable position—internally rotated and flexed. This posture mimics the Hawkins-Kennedy test, which is used to diagnose rotator cuff impingement.
For people over 50, the rotator cuff is often weaker and more susceptible to injury. Adding weight to this already compromised position increases the risk of shoulder strain or injury. Instead, opt for exercises like lateral raises or front raises, which are far safer for your shoulders.
2. Back Extensions
Back extensions are typically performed by lying face-down and lifting your chest and/or legs off the ground. While they can build lower back strength, they can also excessively strain the lumbar spine, particularly in people over 50 who may already have arthritis or spinal stiffness.
Repetitive hyperextension of the lower back can trigger spasms, worsen existing back issues, and cause discomfort. Instead, consider gentler core and lumbar exercises like the bird-dog or dead bug.
3. Crunches
Crunches are a classic abdominal exercise where you lift your upper body off the floor in a controlled motion. However, they involve repetitive flexion of the spine, which can stress the lumbar discs and surrounding muscles. Many people also perform crunches too quickly or with poor form, increasing their risk of injury.
Additionally, the rectus abdominis (the “six-pack” muscle) targeted by crunches isn’t the most important muscle for core stability. Instead, focus on exercises like planks or side planks, which strengthen deeper core muscles and better support your spine.
4. Behind-the-Neck Shoulder Press
This exercise involves pressing a barbell overhead starting from behind your neck. It demands significant shoulder mobility and external rotation, which many people over 50 may lack due to arthritis or past injuries.
If you can’t fully rotate your shoulders externally, you may compensate by straining your neck or upper back, increasing your risk of injury. Additionally, bringing the bar down carelessly can lead to impact injuries on your neck or shoulders.
A safer alternative is the standard overhead shoulder press, performed with the bar in front of your head. This variation is easier on the joints and reduces the risk of improper alignment.
5. Neck Rolls
Often included in warm-up or cool-down routines, neck rolls involve rotating your head in a full circle. While they may seem harmless, combining multiple neck movements simultaneously can grind the facet joints in your cervical spine, potentially causing stiffness or pain.
This exercise can be especially problematic if you already have neck pain or arthritis. Instead, perform isolated neck movements: forward flexion, backward extension, side flexion (left and right), and rotation (left and right). These controlled movements are safer and more effective.
Final Thoughts
Exercise is incredibly beneficial at any age, but after 50, it’s essential to choose exercises that build strength, improve mobility, and reduce injury risk. The five exercises listed above are commonly misused and pose unnecessary risks, especially when safer alternatives exist.
Stay active, stay safe, and I’ll see you in the next guide!
