Here are 10 Theraband exercises for seniors to try:
Printable Theraband Exercises for Seniors
Let’s start with the first exercise, which is the bicep curl. This exercise targets the muscles in your upper arms. Hold the Theraband with both hands, palms facing up. Keep your elbows close to your body and slowly curl the band up towards your shoulders. Hold for a moment and then slowly lower it back down. Repeat this exercise for 10 repetitions.
Printable Exercises for Seniors with Pictures
The next exercise is the shoulder press. You can do this exercise seated or standing. Hold the Theraband in both hands, with your palms facing forward. Start with your hands at shoulder height and then press the band up overhead. Lower it back down to shoulder height and repeat for 10 repetitions.
Printable Theraband Exercises PDF
The third exercise is the standing row. This exercise targets the muscles in your upper back. Stand on the center of the Theraband and hold the ends with both hands. Begin with your arms straight in front of you and then pull the band towards your chest, squeezing your shoulder blades together. Slowly release and repeat for 10 repetitions.
Printable Upper Extremity Theraband Exercises Handout
Next, we have the tricep extension exercise. Hold the Theraband with both hands above your head. Keep your elbows close to your ears and slowly extend your arms straight above your head. Bend your elbows to return to the starting position and repeat for 10 repetitions.
Printable Upper Extremity Theraband Exercises Handout
Moving on to the fifth exercise, we have the side leg lift. This exercise targets the muscles in your hips and thighs. Secure the Theraband around your ankles and stand with your feet hip-width apart. Slowly lift one leg out to the side, keeping your toes pointed forward. Lower your leg back down and repeat on the other side. Aim for 10 repetitions on each leg.
Printable Theraband Exercises for Elderly PDF
The sixth exercise is the seated leg extension. Sit on a chair with your back straight and your feet flat on the floor. Place the Theraband around your ankles and slowly extend one leg out in front of you. Flex your foot and then return to the starting position. Repeat on the other leg and aim for 10 repetitions on each leg.
Printable Theraband Exercises for Elderly PDF
The seventh exercise is the seated row. Sit on the edge of a chair with your knees bent and your feet flat on the floor. Place the Theraband around your feet and hold the ends with both hands. Pull the band towards your chest, squeezing your shoulder blades together. Slowly release and repeat for 10 repetitions.
Printable Theraband Exercises for Seniors
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Next, we have the seated leg press. Sit on a chair with your back straight and your feet flat on the floor. Place the Theraband around the balls of your feet and hold the ends with both hands. Press your feet forward, straightening your legs, and then return to the starting position. Repeat for 10 repetitions.
Printable Theraband Exercises for Seniors
Last but not least, we have the seated glute bridge. Sit on a chair with your knees bent and your feet flat on the floor. Place the Theraband around your thighs, just above your knees. Slowly lift your hips off the chair, squeezing your glutes, and then lower them back down. Repeat for 10 repetitions.
These Theraband exercises are a great way for seniors to improve strength, flexibility, and balance. Incorporate them into your daily routine, and remember to start with lighter resistance bands and gradually work your way up to higher levels of resistance. Stay active and keep moving!
