7 Seated Resistance Band Exercises for Seniors
These exercises require the use of a resistance band which creates extra tension for a more effective work out. The bands are designed to train muscles to improve strength and flexibility. They are often done after a less intense warm up as to not cause strain or injury. This is especially true for the leg workouts which initiates movement and muscle use even while sitting down. Performing these exercises at least twice a week will not only reduce the risk of injury compared to other workouts, it also improves confidence in physical ability.
Click here if you do not yet have one of these bands. Unlike other complicated machines and equipment, these are cheap and easy to use. Different resistance types are recommended depending on your baseline strength. If you are unsure of which band to use, it is best to start at a lower resistance and work your way up.
Click here for a poster of these exercises
To perform all of these exercises, sit up with your back straight and both feet flat on the ground. Then get your bands ready and do the following steps as shown.
1. Chest Stretch
- This first exercise is a little bit of a warm up for you and the resistance band.
- With your elbows bent, hold both ends of the band using one hand for each end at about chest level.
- Attempt to stretch the band from the center of your body towards your sides and away from you as much as possible.
- Then bring your hands back to the starting position.
- Repeat this exercise ten times.
- The tighter your grip and the closer your hands are to the center of the band, the more tension you will get.
2. Chest Press
- This exercise is similar to a standard bench press which is meant to strengthen your chest muscles.
- Wrap the band around the back of your chair at approximately the level of your chest.
- Hold on to both ends of the band with both hands.
- Start with your elbows bent keeping your hands towards your chest.
- Then push forward away from your chest.
- And finally bend your elbows back bringing your hands back towards your chest.
- Repeat this process 10 times.
- The speed at which you perform these steps is dependent upon your stamina.
3. Lateral Raise
- This exercise strengthens your arms and provides flexibility to your waist and back muscles.
- Hold each end of the resistance band with each hand with your arms fully extended towards the ground.
- Position the band in front of you with the center directly in front of your feet.
- Place both of your feet on top of the band in the center.
- Raise both arms towards your shoulders by bending your elbows until your hands reach your midsection.
- Then bend your elbows back down bringing your arms and hands back to the starting position.
- Repeat this process ten times.
4. Leg Press
- This exercise increases muscle strength in your legs and ankles.
- Sit in the chair with your back straight.
- Hold each end of the resistance band in each hand.
- Bend one of your knees towards your chest raising your foot.
- Place that foot in the middle of the band.
- Straighten your knee by kicking forward to stretch against the band.
- Then bend your knee again going back to the starting position.
- Repeat this process ten times for both legs.
5. Seated Hip Abductions
- This exercise strengthens your hips and thighs.
- Bring both of your legs and knees together in front of you.
- Wrap the resistance band around your thighs right above your knees.
- Tighten the band to your liking to obtain as much strain as you would like.
- Tie the band in a knot to keep it in place.
- Move your knees outward and away from you as much as possible.
- Then place them back together to the starting position.
- Repeat this process ten times.
6.Seated Lateral Band
- This exercise strengthens your upper and lower leg muscles and increases flexibility.
- Bring both of your legs and knees together in front of you.
- Wrap the resistance band around your thighs right above your knees.
- Tighten the band to your liking to obtain as much strain as you would like.
- Tie the band in a knot to keep it in place.
- Move one leg to the side and away from your body as far as you can.
- Then bring that leg back in front of you to the starting position.
- Now repeat the same process with your other leg.
- Repeat this exercise ten times alternating between both legs.
7. Chest Strengthener
- This exercise is similar to the chest press with an extra step.
- Place the resistance band around your back and under your arms close to your armpits.
- Hold on to both ends of the band with both hands.
- Bend your elbows back bringing your hands close to your chest.
- Try to get more tension by holding the band as close to your chest as you can.
- Stretch your arms forward by straightening your elbows.
- Then cross your hands and wrists over each other as if you were hugging a tree.
- Hold this position for as long as three seconds.
- Now uncross your arms and keep your elbows straight.
- Then bend your elbows bringing your hands back to the starting position towards your chest.
- Repeat this exercise ten times.
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