Elderly Exercises Using Theraband

By Kristina Mancino

         Resistance band exercises have become popular in recent years. Now there is an exercise designed to strengthen muscles without putting too much stress and pressure on elderly aging bodies. Low-resistance resistance-bands involve numerous repetitions and can simply be done in a gym, with a personal trainer, or even at home. Here are some recommendations of isolated areas you can exercise with resistance bands.

Resistance Shoulder Exercise

This exercise is to help strengthen your shoulders and back muscles. First, start by sitting down on the floor with you back upright and your legs straight. Second, wrap the center of the band around both of your feet and grab the handles with your hands. Once you are finally in position, pull back on the band until you feel the tension in your shoulders and back. Hold for 5 seconds and release. Do 25 reps before taking a break.

Ankle Strengthening

Focusing on your ankle muscles as well as other leg muscles, grab a chair and resistant band (use whichever level you are comfortable with) and beginning this exercise sitting down with your back straight and knees bent. With your resistance band around your foot while holding the knotted end of the band with your other hand. Now, the leg with the resistance band, lift it off the floor and straighten it out and away from your body. While your leg is still up and straight, flex your leg muscles and twist your ankle against the tension of the resistance banc. Repeat on other ankle and leg before resting.

Seated Leg Presses with Resistance Bands

This exercises we will focus on strengthening your quadriceps. Sit at the front edge of your chair with both ends of the resistance band in each hand, bend your right foot and loop the band around the bottom of this foot (For a more comfortable feel, place the band where the arch of your foot it). With your left foot remains flat on the floor, exhale and extend your right leg as you press against the resistance of the band. Inhale and bend your right knee and slowly return to the starting position. Repeat 15 to 20 times on each leg.

Alternative Chest Presses

Again, using your resistance bands, we will be using them to aid a chest press which will strengthen your pectoral muscles and biceps. Lie flat on your back, divide your band in two with each end of the band in your left and right hand. Alternate extending each arm out in front of your body. Use only your arm and chest muscles and try not to use your neck muscles. This defeats the purpose of this exercise. Do 10 repetitions for each arm before taking a break.