Theraband Exercises For Seniors

Theraband exercises are a form of resistance training that senior citizens can do to improve muscular fitness and improve their ability to perform everyday activities. Group theraband classes offer you an effective and unintimidating means of increasing your muscular strength and endurance while making social connections. Socializing with other seniors helps you to maintain your motivation to exercise and reduce your risks of depression. If you must miss a class, you can easily do theraband exercises at home.

Back Rows

The American College of Sports Medicine advises seniors to engage in resistance training an average of three days per week for 30 minutes per session. Use primarily multi-joint exercises for up to three sets per exercise, resting two to three minutes between sets to avoid excess fatigue. You must build up to a higher tension theraband where you can only complete 10 to 15 reps. Back rows strengthen the muscles wthat pull your shoulder blades together, opening up your chest cavity and improving your posture. Seniors can reduce the effects of aging, such as the formation of a back hump, by incorporating moderate- to heavy-resistance back exercises. This exercise will make it easier for you to pull things downward and toward to you.
Loop the band around an immovable bar or object and raise it to just below the height of your shoulders. Grasp a handle in each hand, facing the bar. Straighten both arms and step back until there is light tension in the band. Complete a row by pulling your hands toward your shoulders as you squeeze your shoulder blades together. Increase the tension of the band by stepping farther away from the bar.

Chest Presses

Chest presses focus on your pecs, with some help from your shoulders and your triceps. Leave the band anchored on the bar but turn around to face the opposite direction. Grasp a handle in each hand and then raise your hands and elbows up to shoulder level, palms faced down. Bend your shoulders and elbows to form 90-degree angles. Step forward into a lunge position until there is light tension in the band. Perform a chest press by pushing your arms straight in front of you. Then, return to the start position.

One-Arm Shoulder Presses

According to a 2002 article by Peter Ronai published by the American College of Sports Medicine, the main role of your shoulders is to place your arms in positions so you can use your hands. Shoulder presses will strengthen your shoulder muscles and joints, helping you to maintain your independent living and reducing your risks of arm fractures if you fall. Falls are the leading cause of injury deaths and disabilities in the United States among the elderly.
Stand up and hold one handle of the band in your right hand. Step on one-third of the band with your right foot. Place your right hand above your shoulder at ear level and your elbow out to the side. Complete a shoulder press by pushing your arm up over your head to nearly straighten your elbow. Return to the start position and repeat. Do one set and then switch arms and legs.