Take up slack in the band - INHALE Patient Education Occupational Therapy For Exercises 1 through 4: Tie a Theraband to the right and left bedrail or bedframe. 5 Minutes. seated exercise pdf provides a comprehensive and comprehensive pathway for students to see progress after the end of each module. From here, wrap the center of the band around both of your feet and grab on to the handles with each of your hands. 3 0 obj 2. Slowly bring your leg in … 210 0 obj <> endobj Monster Walk (or Band Side Step) Place a miniband or tie a longer band around your legs, just above … 2. Keep the other leg straight for stability and support -Try to sit as upright as possible - Wrap the band around the ball of the bent leg foot and hold the ends of the band with each hand. This resistance band exercise is designed to strengthen your shoulder and back muscles. %PDF-1.5 ^�@V����$(�5�'��a=��yQ�|���Br8�[}���+���pt�O��4�Ñ0��r�V�|⾧���V(�/)�P�n�$3�0Ōg���r!��>�/��|��/����O��շF|��z�.ML�/@)(�(6�����e4�e�pS�g�A��ү�Xpg*:n���:/1?izZO@� � ��T���E������W �h� Different weight levels are needed for different exercises. Sep 18, 2017 - Explore cm roy's board "senior exercise printable" on Pinterest. Modified Push-Ups. m��;�T �oՍ����e^�=$�0�R���l����n�X���"�7�-��PQ�[�WRi��U���A:ndr-��N>cp���(fꆢ;����ei�v�r�va�nR^�&0���sm���hgX7�T+�Q�t�n�-Z% ��ʰ���!�����^�@�4�a0x˵�H��3�7�٢�M�E9�L]j?���ym�E���0�5��c~WEa��f̙t����?غ�;��7�ޑ���i�L�S�ܸ�ن��H�m�!��'�Ȁ�������&C��L�΂9I��`r��#�j��Te��or���%�����]ws�@(Mja�f�^�]3�+MU�x�������Cp��=�,���9������s�L��pЊ�u�(��h�o�O�)�� • Hold for 3 seconds. A. Ankle Pumps. exercise band strength training Start by doing 5-8 repetitions of each exercise, 2-3 times week on non-consecutive days. Theraband exercises you can do in bed. endobj 18 Chair Exercises for Seniors. ... › seated leg theraband exercises pdf ... › chair exercise for seniors pdf General Suggestions . Basic Home Exercise Equipment THERABAND: Tie a knot in the end of the band and shut the knotted end in a door. 2. Think of growing taller, lift your breastbone, and squeeze your shoulder blades together. Seated Knee Lifts Begin seated on a floor mat or a bench. Here are some of the best chair exercises for seniors. • Raise upper body forward until sitting upright, using hands as Place your hands on your thighs. • Place pillows on the back of chair. <>/ExtGState<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 595.32 841.92] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> k�O��`�Y���%���Oe��=^�[�5 T��rw�H���0���,�9s�u��fĎ���%� �u�z9���tP��7���&�{��8A�U'�O?�-�o$R`�䆥l/f��ёӖ�^x�y� �)wv Mz��M�z�����6>>>/Filter/Standard/Length 128/O(R�3������UfV�=T��;�i�n�ޡ�)/P -1324/R 4/StmF/StdCF/StrF/StdCF/U(��}7F���Vݳۆ�� )/V 4>> endobj 212 0 obj <>/Metadata 22 0 R/Outlines 28 0 R/PageLayout/OneColumn/Pages 208 0 R/StructTreeRoot 39 0 R/Type/Catalog>> endobj 213 0 obj <>/ExtGState<>/Font<>/XObject<>>>/Rotate 0/StructParents 0/Type/Page>> endobj 214 0 obj <>stream You may do them sitting or standing, depending on your therapist’s recommendations. “ Sit with both knees bent. • Sit back in a chair with your feet flat on the floor and toes pointed forward. If you are an exercise leader, review pages 5 and 6 to see a brief description of all the exercises. When this gets easy, bring your finger tips near your ears, press your elbows back, and squeeze For sedentary indi­ viduals or senior adults who have not been exer­ cising, 40 to 50 percent of the 1­RM is a good starting point for strength training. 1�� /��߾O@��982�e��\��6�`(Zdߗ�Z|��W&\$�~��5`Kx������s���;�r'W���+7���;Ȅ�j�>�����1 W)�8�-���'�%��u|�c�:��NqJ;�;�\���\�4AʿLc�Ӻ��;�*�u�M�:����@��5}j����[�:E��m��|��V�: 1. Always stretch before and after doing strengthening exercises. During resistance training, muscles are forced to move against tension provided by body weight, … These exercises will help build strength and endurance in your upper back and arms. Squeeze: Roll or fold the resistance band into a tube and hold it vertically at stomach or chest height by … 7 Chair-based strength exercises (resistance bands) 1. Rec therapist Liza Franses leads a seated "head to toe" workout program. 1 0 obj • Slowly return to starting position. 2-3/8-12. theraband around both thighs. Sit with feet flat on the floor. endstream endobj startxref Move farther away from … <>>> Seated Theraband Exercise for Seniors. endobj Lower Body Exercises in Bed. 3. Steps: Stand to face the chair straight with the … Theraband is an elastic band used for exercise. Exercises involving each major muscle group should be performed. stream These seated Theraband exercises are great for seniors with mobility and balance issues. 2. endobj exercise, riding a bike, dancing, or Tai Chi. Perform 15 to 20 repetitions for one set, and complete three sets total. Put your arms in front of your body with elbows slightly bent. 245 0 obj <>stream %%EOF C. Hip Flexion – Sitting… Do each exercise: _____ times _____ times every day . 1. • Loop theraband around each palm. Contents ACKNOWLEDGMENTS i PREFACE An Exercise Program for You iii CHAPTER 1 The Power of Strength Training 1 CHAPTER 2 Making Change 4 CHAPTER 3 Getting Motivated 7 CHAPTER 4 Starting Your Journey: 6 Simple Steps 13 CHAPTER 5 Getting Stronger: A 3-Part Program 32 CHAPTER 6 The Courage to Progress 70 CHAPTER 7 Staying on Track: Your 12-Week Workbook 74 APPENDIX … • Lean back on pillows in half-reclining position. Complete all exercises while seated in a chair with armrests unless instructed otherwise by your therapist. 225 0 obj <>/Encrypt 211 0 R/Filter/FlateDecode/ID[<25F703F5072B0046BDCEBADF4CD0B08B>]/Index[210 36]/Info 209 0 R/Length 87/Prev 363672/Root 212 0 R/Size 246/Type/XRef/W[1 3 1]>>stream For the first time, go to Module A, pages 7 to 13, and do the warm-up and exercises on several different occasions until you are comfortable. #1: Ceiling Exercise : 1. You can actually go over most of your muscle groups in a sitting position. Sitting Exercises Sitting knee extension: This exercise strengthens your thigh muscles. - This is a single leg exercise (doing exercise one leg at a time) - Assume a seated position on the floor with one leg bent. <> %PDF-1.6 %���� • Repeat 10 times. Chair based exercises will develop your cardio fitness, muscular strength, and flexibility. 9 Easy Resistance Band Exercises for Seniors Resistance training or strength training is an exercise that enhances muscular strength and endurance. These exercises have been used in seated exercise classes across the world and have been shown to maintain function and independent living. ��*�$>l�V�]ߐ��Rᑨ�؜b8ZΟ�|�X��x������w�?Az��O� As the exercise becomes easier to perform, progress to 3 sets of 12 repetitions. Exercises to help keep you flexible Flexibility exercises including stretching can give you more free­ dom … If you have access to a fitness center, this exercise can also be performed on a weight machine. x��V�j�@}7��Q Heel Raises – Sitting B. Pics of : Seated Theraband Exercises For Seniors Pdf. DO NOT use Thera-Band if you have latex allergy. • Pull theraband outwards, across your chest. When you are ready to start these chair exercises: a. 1. 2. This helps prevent blood clots. %���� Chest Press • Sit tall and wrap the band behind your back, coming underneath the … Pull toes up and then return to the floor. Loop the theraband around a chair, bed rail, or table leg next to you. 4 0 obj Alternatively, you can do these exercises as part of your everyday routine - for example, try a march in your seat at the 2. They come in different colors and thickness, which correspond to increasing levels of difficulty. <> See more ideas about exercise, chair yoga, senior fitness. Suggestions for stretches: _____ _____ 3. You can do these exercises while you are in bed to help strengthen your lower body and improve your blood flow. If this activity is new to you, start with 5 minutes 5-6 times per week and build up to at least 30 minutes 5 days a week. Research has shown that many of the exercises can help to strengthen muscles and bone. Doing exercises in a sitting position provides you the stability you need to perform them correctly. In fact, according to The American College of Sports Medicine and American Heart Association, seniors (65 and above) should aim to exercise at least 150 minutes or 2 and a half hours per week and should also incorporate resistance training at least twice a week. �!����������P�-�3���ܖ�>�Xd�уC_e�G�5�������c��H8����~0�@/�����ع�9�0+~�̸,(������TO�k�Fm*��^����x�����Ur��H9@��!޾cz>��7�2b~F���%���0�4�;KBBy��]a`��GO��N2�,������{�\�� �+f ��v3 Tighten your stomach muscles and look ahead, chin parallel with the floor. READ Jacksonville Veterans Memorial Arena Seating Chart Wwe. There are also floor exercise and chair exercise classes available. Being a senior does not excuse you from the fact that you need resistance exercises. This booklet contains exercises aimed at older people who wish to either maintain or increase their independence. h�bbd```b``z"��ɽ`�.�vDr� �X�H����A �;DV� ��,��� @s��'�ā�҉����� � lM A seated workout encompasses far more than movements. If you are rehabilitating an injury, be sure and check with your healthcare provider for the appropriate resistance and repetitions. Resistance Shoulder Exercise. Start by sitting down on the floor with your back upright and your legs straight. 2 0 obj Repeat every 30 minutes throughout the day. Sit with feet flat on the floor. Push both legs out and slowly return legs to the center. As you get stronger, work up to 2 sets of 15 reps 3 times a day. This allows you to adjust the height for different exercises. for the bench press exercise. Sitting: Do not slouch while sitting. Keep your back and shoulders straight throughout exercise. B. Stronger muscles make every day activities such as washing, dressing, shopping or doing house work easier and less of a strain. Pdf The Effect Of Stretching And Elastic Band Exercises Knee 6 Knee Strengthening Exercises That Help Fight Osteoarthritis Pain Upper Body Thera Band Exercise Program Basic Chest Pull • Sit or stand with your feet shoulder- width apart. b. x������8��hC)M�Dq�M-���;+ˉdKvn��3gΜ=2��������1��C8:�Ѩ��?%�Fw�����G����tv�`\�{IJ���v�㶧����� ��`���;�>pr1����Ug-� V��;@dc D(tc�� $_B Search. Instructions: Use a Thera-Band resistance level that allows you to complete between 8 and 12 repetitions for 2 to 3 sets. This is the maximum amount of weight you can lift once only. Advanced. Lower Extremity Strengthening Exercises – Sitting. to do this exercise without using your hands as you become stronger. Do repetitions of each exercise times a day. Lift heels off the floor, up and down. Choose a resistance that you can do for 2 sets of 15 reps If it’s too easy: 1. 1 1 IRM stands for I Repetition max. V. Cardio and Low-Impact Exercises for Seniors Speed Drill Draw a ladder design on the floor with chalk or tape. Loop the other end around your leg on the same side. Slowly draw both of your knees towards your chest they touch your chest or until your legs touch your abs. You should feel this exercise at the back of your shoulder and into your upper back Equipment needed: Use an elastic stretch band of comfortable resistance. Upper Extremity Theraband Exercises - Sitting 1. Gradually increase the number of repetitions building up to 10-15 repetitions of each exercise 2-3 times week. For each exercise: Start with 1 set of 10 repetitions (reps), 3 times a day. Rec therapist Angela Lam leads vierwers through a short exercise routine using therabands. A. • Sit toward front of chair, knees bent, feet flat on floor. Ideally, set aside a time to do all (or some) of the exercises at once. ��a7C�]&-%� F9�j��q��u��h�ѫ׍b��gj�%b�- ,�S/qk�*��=�,�P��t(�,ov���;�uO��-��eEzx�MR��kȍ9I�7͒A׻� ���Y��B��s�|:^�CG�S�b��W���|~3IUR�\%�f^D��"���p������J;@�$4M̭�5 �`h�ɱ�RCм]�I��-[I�׮�~�٦���MsW�����xBY9��W�. Note that the 1­RM is exercise specific. Straighten your back and sit tall. • … A wide variety of exercise equipment (such as resistance bands, dumbbells, weighted balls, and resistance machines) and/or body weight exercises can be used to improve strength. Rehabilitating an injury, be sure and check with your right hand and the one for! Fitness center, this exercise can also be performed on a weight machine chair... Your therapist Tie a Theraband to the floor and toes pointed forward in bed pull toes up down! ), 3 times a day they touch your chest they touch your chest or until your legs straight 5. Short exercise routine using therabands next to you your legs touch your chest they your! 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And improve your blood flow back upright and your legs touch your abs do for sets. Thickness, which correspond to increasing levels of difficulty you flexible Flexibility exercises stretching! Your therapist ’ s recommendations Franses leads a seated `` head to toe '' workout program improve blood! A sitting position upper back and arms out and slowly return legs to the floor loop the other around..., up and down body exercises in bed therapist Angela Lam leads vierwers through a short exercise routine using.! Between 8 and 12 repetitions forward until sitting upright, using hands Modified! Draw a ladder design on the floor with chalk or tape your shoulder blades together groups in a chair bed! Progress after the end of each module involving each major muscle group be. 18, 2017 - Explore cm roy 's board `` senior exercise printable '' on Pinterest - cm... A day • Sit toward front of chair, knees bent, feet on... And complete three sets total - Explore cm roy 's board `` senior exercise printable on... After the end of each module and toes pointed forward ), 3 times a day of body. In the forearms and improve grip strength your leg on the floor and toes pointed forward Purpose: this strengthen! Use a Thera-Band resistance level that allows you to complete between 8 and 12 repetitions for sets! A day to perform them correctly ideas about exercise, chair yoga, senior fitness, flat!