Band Exercises for Older Adults:

Using Resistance to Build Strength and Prevent Falls

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 Contents

Build Strength With Bands............................................................................................. 4

How to Exercise with a Band......................................................................................... 5
Before You Exercise......................................................................................................... 6
As You Exercise................................................................................................................ 7
1. Seated Hip Abduction................................................................................................. 8
2. Marching Hip Flexion (seated).................................................................................. 10
3. Toe and Heel Raises (seated)..................................................................................... 12
4. Seated Knee Extension............................................................................................... 14
5. Shovel Exercise (seated)............................................................................................. 16
6. Shoulder Flexion (seated).......................................................................................... 18
7. Bicep Curls..................................................................................................................... 20
8. Seated Row................................................................................................................... 22
9. S
 houlder External Rotation (band pull apart)......................................................... 24
Cool down your body...................................................................................................... 26
Build Strength With Bands

Exercising with resistance symptoms of aging. (Seguin et Be Active

bands is a great way to build at. 2003)
strength in all parts of your Almost anyone can exercise
body - legs, arms, and core. with bands. Adults aged 65 years
Bands are portable and and older should
inexpensive. You can use them If you:
accumulate at least 150
at home, outdoors, or at the  have talked with your minutes of moderate
gym. healthcare provider about
exercising to vigorous intensity
Building strength with bands aerobic physical activity
is safe and effective and will:
 have been regularly doing
some exercises and/or per week in bouts of
• R educe your risk for falls activities 10 minutes or more.
Plus, it is beneficial to
• Improve your physical  have enough strength in
capabilities your hands to hold a band add muscle and bone
securely, strengthening activities,
• Deter some chronic diseases
then you are ready to exercise like exercising with
Generally, increasing your with bands. bands, at least 2 days
strength will lessen the
per week.
4 Finding Balance • Resistance Band Exercises
How to Exercise with a Band

For these exercises you Tension can also be increased Bands are also called:
will need: by moving your hands closer
together to shorten the length • R
 esistance bands
• A sturdy chair without arms, of the band.
like a kitchen chair • E
 xercise bands
• Shoes that are flat and • T
 herapy bands
supportive
• T
 ubing
• Clothing that allows you to
move freely • L
 oop bands
• A band • F
 igure 8 bands or
Bands come in various • E
 lastic bands
colours representing different
amounts of tension or
resistance.

5
Before You Exercise

Warm up your body Review the exercises

• Do 5-10 minutes of light to • R ead through the instructions
moderate aerobic activity: and look at the pictures
– Walk briskly, dance, bike, • Practice each movement
or row without the band

!
• M
 ove your muscles:
Select the right band
– Rise up on your toes then
your heels • Choose a band that you Using a
– Squat half way down or sit can move through the entire band with too
to stand range much tension
can cause injury -
– Do arm circles and wall • Change where you grip the or it could snap
push-ups band to adjust the tension back and hit you!

When you feel warm and alert • Begin exercising with lighter
and you are perspiring lightly, tension, increasing resistance
you are ready to go. as you progress over time

6 Finding Balance • Resistance Band Exercises

As You Exercise

• M
 aintain good posture: Consider a lighter band if any
– Sit up tall, tighten your of the movements are too
hard to do. To tighten
core, relax your shoulders
or engage your
• G
 rip band firmly, but don’t An Important Reminder:
cause white knuckles core, imagine
• M
 ake slow, controlled Always listen to your body! pulling your belly
movements: Stop exercising if: button towards
– Don’t allow band to • A movement causes pain your spine.
snap back • You become dizzy
• C
 ontinue breathing • You feel not right or “off”
throughout:
– Don’t hold your breath
– Exhale as you pull on
the band
• Always keep a slight bend in
your knees and elbows:
– N ever lock your joints or
hyperextend.
7
1. Seated Hip Abduction

Set up and starting position:

Sit on a chair with feet flat on the
floor and shoulder width apart
Loop band around thighs, just
above knee and tie band on top
Relax shoulders, tighten core and
maintain good posture

8 Finding Balance • Resistance Band Exercises

 1. Seated Hip Abduction

Movement:
Push thighs out against band to
open, hold for 3-5 seconds
Slowly return to start position
Relax, repeat up to 15 times
Remember to breathe

9
2. Marching Hip Flexion (seated)

Set up and starting position:

Sit up straight in a chair with feet
flat on the floor, shoulder width
apart
Loop band around the thighs, just
above the knee and tie band on top
Relax shoulders, tighten core and
maintain good posture

10 Finding Balance • Resistance Band Exercises

 2. Marching Hip Flexion (seated)

Movement:
Raise one knee up towards chest to
stretch band
Hold for 5 seconds and slowly
lower back to floor
Repeat up to 15 times, switch legs
Remember to breathe

11
3. Toe and Heel Raises (seated)

Set up and starting position:

Sit up straight in a chair with feet
flat on the floor, shoulder width
apart
Band looped and tied just above
the knee
Relax shoulders, tighten core and
maintain good posture

12 Finding Balance • Resistance Band Exercises

 3. Toe and Heel Raises (seated)

Movement:
Press sides of thighs out into band
and raise both toes off the floor
Don’t let band pull your knees or
ankles inward
Hold for 5 seconds then return to
start position
Raise both heels off the floor
Repeat up to 15 times
Remember to breathe

13
4. Seated Knee Extension

Set up and starting position:

Sit on a chair with feet flat on the
floor, shoulder width apart
Loop band around ankles, just
above shoes and tie band
Relax shoulders, tighten core and
maintain good posture

14 Finding Balance • Resistance Band Exercises

 4. Seated Knee Extension

Movement:
Keep left knee bent with foot on
floor, slowly straighten right leg to
stretch elastic
Hold leg extended for 5 seconds,
slowly return to start position
Repeat up to 15 times, switch legs
Remember to breathe

15
5. Shovel Exercise (seated)

Set up and starting position:

Sit on a chair with feet flat on the
floor, shoulder width apart
Loop band around bottom of
one foot
Relax shoulders, tighten core and
maintain good posture

16 Finding Balance • Resistance Band Exercises

 5. Shovel Exercise (seated)

Movement:
Hold ends of band firmly in both
hands and keep them at hip height
Slowly bend knee towards chest,
keeping toes pointed up
Push foot down towards the floor
to straighten knee
Repeat up to 15 times, switch legs
Remember to breathe

17
6. Shoulder Flexion (seated)

Set up and starting position:

Sit on a chair with feet flat on the
floor and shoulder width apart
Loop band under thighs, hold band
firmly in both hands
Relax shoulders, tighten core to
maintain good posture

18 Finding Balance • Resistance Band Exercises

 6. Shoulder Flexion (seated)

Movement:
Hold left hand stationary on thigh
Hold right arm straight with thumb
up and pull the band up in front of
you as high as comfortable
Hold band up for 5 seconds
Slowly return to the starting position
Repeat up to 15 times, switch arms
Remember to breathe

19
7. Bicep Curls

Set up and starting position:

Sit up straight in a chair with feet
flat on the floor
Loop band under feet and hold
band firmly in both hands
Relax shoulders, tighten core to
maintain good posture

20 Finding Balance • Resistance Band Exercises

 7. Bicep Curls

Movement:
Hold each end of the band with thumbs
facing up
Keep elbows at your sides
Keep wrists straight, bend right elbow
bringing hand toward right shoulder
Only one forearm should move at a time
Slowly lower hand and repeat up to 15
times, switch arms
Remember to breathe

21
8. Seated Row

Set up and starting position:

Sit up straight in a chair with feet
flat on the floor, back straight
Loop band under one foot and hold
band firmly in both hands
Relax shoulders, tighten core and
maintain good posture

22 Finding Balance • Resistance Band Exercises

 8. Seated Row

Movement:
Squeeze shoulder blades together
while bringing elbows straight back
until hands reach top of hips
Hold for 5 seconds then slowly
return to start position
Keep arms close to your side the
entire time
Repeat up to 15 times (switch arms)
Remember to breathe

23
9. Shoulder External Rotation (band pull apart)

Set up and starting position:

Sit up straight in a chair with feet
flat on the floor
Hold band firmly shoulder width
apart in both hands, elbows bent at
your side with thumbs facing up
Relax shoulders, tighten core and
maintain good posture

24 Finding Balance • Resistance Band Exercises

 9. Shoulder External Rotation (band pull apart)

Movement:
Keep elbows in, stretch band apart
and hold for 5 seconds
Slowly bring hands back to start
Repeat up to 15 times, switch arms
Remember to breathe

25
Cool Down Your Body

Use this time to cool your mind Important to:

and body:
• M ove slower
• Start your cool down
with 2-3 minutes of either • Lower heart rate
walking around the room or • Breathe deeper
walking on the spot
• Perform the same exercises
you did during warm-up
• Add stretching to your
cool-down
Always cool-down after exercise
and before you sit down or stand
still for lengths of time.

26 Finding Balance • Resistance Band Exercises

Included in this booklet is
a selection of basic band
exercises to get you started!
Many of the exercises
have additional variations.
Perform 1-3 sets of 10-15
repetitions for each exercise.
Consider a more challenging
band tension once you can
complete 3 sets of 15 reps.

No matter what your abilities are today, you can

improve your strength and balance.
Explore options for activities in your community. Visit
your local seniors centre or recreation centre to learn
about programs and classes for you!
27
 For more ideas, activities and resources on
challenging your balance and building strength to
prevent falls go to findingbalancealberta.ca

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