Resistance bands can provide a low-cost, convenient, easily portable and effective way to strengthen and stretch muscles for both the novice and experienced exerciser, according to Sit And Be Fit's Mary Ann Wilson, a registered nurse. Seated resistance band exercises for seniors can help improve independence levels and overall functioning. Not all exercises may work for your individual level of health, so receive prior medical clearance before starting new exercise programs.
Strengthen Upper Arms
Having strong upper arms makes performing everyday activities like lifting bags of groceries easier. Do some arm curls as part of your seated resistance band exercises for seniors regimen by sitting upright in a firm, armless chair with your feet shoulder-width apart, according to the National Institute on Aging. Place the center portion of the band underneath your feet and grab a hold of each band end with a hand. Turn your palms inward and keep your elbows at your side. Slowly inhale. Gently stretch the band and lift your hands toward your shoulders while exhaling. Do not bend your wrists. Hold this position for five seconds. Slowly return to the original position while inhaling. Relax for 10 seconds. Repeat this exercise 10 times.
Work Upper Body
Having a strong upper body plays a key role in being able to perform everyday tasks such as raking leaves or vacuuming. Seated resistance band exercises for seniors that simulate the rowing action can work your shoulder, upper back and neck muscles while improving balance and strength, according to the National Institute on Aging. Sit upright in an armless chair with feet shoulder-width apart. Place the center portion of the band underneath both feet and grab hold of each end with a hand. Start with both arms by your legs. Slowly inhale. Gently pull your elbows back toward your hips as you exhale. Hold this tension for five seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 15 times.
Improve Flexibility
Flexibility plays an important role in being able to perform everyday activities like reaching for items, putting on your clothes and bending over to pick up something from the floor. Exercising with a friend can increase your enjoyment level while stretching your entire body including your arms, back, shoulders and legs. Start doing a flexibility maneuver known as the buddy stretch as part of your seated resistance band exercises for seniors regimen. Sit on the floor with your legs fully extended and have your friend do the same. Touch your soles to your friend's soles. Grab one end of a resistance band and have your friend grab the other end. Slowly pull on the band as you bend backward and your friend bends forward. Hold this position for five seconds. Have your friend pull on the band as you bend forward and he bends backward. Hold this position for five seconds. Slowly return to the center position. Relax for 10 seconds. Repeat this exercise 10 times.
Strengthen Abdominals
Strong abdominal muscles help support and stabilize the lumbar area of your spine, known as the lower back. Increase your abdominal strength by doing some seated resistance band exercises for seniors, according to Wilson. Sit upright in an armless chair, with your feet shoulder-width apart. Place the center portion of the band around the back of your chair, grabbing a hold of each end with a hand. Place your thumbs on top of the band. Inhale slowly. Tighten your abdominal muscles and slowly move your belly button toward the back of your chair as you pull the band toward the front. Hold this position for five seconds. Return to the original position as you slowly exhale. Relax for 10 seconds. Repeat this exercise three times.
References
- Go 4 Life; Arm Curl with Resistance Band; National Institute on Aging; 2011
- Go4Life; Strength and Balance, Seated Row; National Institute on Aging; 2011
- Go4Life; Flexibility, Buddy Stretch; National Institute on Aging; 2011
- Sit And Be Fit; Favorite Resistance Band Exercises; Mary Ann Wilson, R.N.; 2011
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