Resistance Toning Band for Exercise & Yoga
This is a soft, comfortable alternative to costly exercise machines. These extra-strong, elastic latex sheets wrap snugly around your hands for resistance training. Use it to strengthen, tone, and shape your upper or lower body. Great for home workout, fitness games, pilates, yoga, rehabilitation or physical therapy. Can be used for chair and seated exercises for those with limited mobility. It is light and easy to carry and store. A must have accessory for any fitness program and a great value.
- High quality, elastic resistance band - 6 inches wide and 4 feet long
- Resistance level: extra heavy
- Soft and washable
- Light, easy to carry and store
- Use it to strengthen, tone, and shape your upper or lower body
- Portable for home, office and travel
- Provides both positive and negative force on the muscles, improving strength and cooperation of muscle groups
- Suitable for any level: beginner to advanced
- Use for chair or seated exercises
- Offers a wide range of flexibility and strengthening exercises
- Made of extremely durable latex
Use for Seated Exercise
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.
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.
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.
More Chair Exercises with Toning Band
These are an effective exercise tools for muscular strength and endurance. As you stretch them, they become tighter and provide more resistance, for strength-building throughout range of motion. Learn a few exercises for upper and lower body muscles, then add more as you go.
The seated row strengthens muscles in your back used for pulling, lifting, spine and posture support. Place your stretch band under the arches of your shoes and place your heels on the floor hip-width apart. Hold the ends of your band securely in each hand. Sit tall and hold your hands palm down to the sides of your knees with gentle tension on the resistance band. Inhale, then exhale and compress your abdomen in toward your spine and pull your hands. Alternate pulling up to your armpit area and then pulling to your side ribcage area. Include a slight back lean as you pull. Inhale and resist the tension as you return to the starting position. Continue for three sets of 15 repetitions.
From the same starting position as the seated row, take one foot out of your resistance band. Hold the ends of your band securely in each hand and press your upper arms into your sides for bracing. Lift your bent stretch-band leg a few inches off of the floor and have gentle tension in the band. Push with your leg muscles to straighten your leg and stretch the band. Inhale and resist the tension as you return to starting position. Continue to push for three sets of 15 repetitions. Switch legs. Keep a tall spine and compressed abdomen.
This external rotation exercise will help with shoulder joint health and stability. Sit tall on the edge of your chair. Take up the slack in your resistance band until your hands are shoulder-width apart. Bend your arms to a 90-degree angle and keep your elbows pressed gently into your ribcage. Inhale to prepare for exercise. Exhale, compress your abdomen and open your hands and forearms out to the sides like opening double doors. Inhale and resist the band tension to the starting position. Continue to externally rotate your arms and shoulders for eight to 15 repetitions.
The chest press strengthens your pectoralis chest muscle, front shoulder muscle and triceps, which are located on the back of your upper arm. All of these muscles oppose the muscles used in the seated row and keep your body in balance. Place the stretch band across your back just below your shoulder blades. Hold each end with gentle tension. Turn your hands palm down at armpit level. Raise your elbows to shoulder height. Inhale, then exhale and compress your abdomen and straighten your arms forward. Inhale and resist the tension as you return to starting position. Continue to push for three sets of 15 repetitions.