2 0 obj 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 Push both legs out and slowly return legs to the center. endobj Lower Extremity Strengthening Exercises – Sitting. SENIOR EXERCISE RESOURCES LOCAL FITNESS CENTERS WITH SENIOR PROGRAMS (continued) COMMUNITY AND SENIOR CENTERS COAL CREEK FAMILY YMCA 13750 Newcastle Golf Club Rd Newcastle, WA 98059 425.282.1500 coalcreekymca.org Have classes specifically designed for older adults. Patient Education Occupational Therapy For Exercises 1 through 4: Tie a Theraband to the right and left bedrail or bedframe. You may do them sitting or standing, depending on your therapist’s recommendations. Different weight levels are needed for different exercises. 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. 1 0 obj Suggestions for stretches: _____ _____ 3. Get Free Leg Exercises Pdf Seated now and use Leg Exercises Pdf Seated immediately to get % off or $ off or free shipping. Loop the other end around your leg on the same side. Stronger muscles make every day activities such as washing, dressing, shopping or doing house work easier and less of a strain. <> Monster Walk (or Band Side Step) Place a miniband or tie a longer band around your legs, just above … Steps: Stand to face the chair straight with the … Note that the 1­RM is exercise specific. Choose a resistance that you can do for 2 sets of 15 reps If it’s too easy: 1. Exercises involving each major muscle group should be performed. DO NOT use Thera-Band if you have latex allergy. Sitting Exercises Sitting knee extension: This exercise strengthens your thigh muscles. You can do these exercises while you are in bed to help strengthen your lower body and improve your blood flow. #1: Ceiling Exercise : 1. These seated Theraband exercises are great for seniors with mobility and balance issues. ��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;@�$4M̭�5 �`h�ɱ�RCм]�I��-[I�׮�~�٦���MsW�����xBY9��W�. Take up slack in the band - INHALE These exercises will help build strength and endurance in your upper back and arms. “ Sit with both knees bent. %PDF-1.6 %���� 2. 1 1 IRM stands for I Repetition max. 1. Sitting: Do not slouch while sitting. for the bench press exercise. Resistance Shoulder Exercise. Ideally, set aside a time to do all (or some) of the exercises at once. Sep 18, 2017 - Explore cm roy's board "senior exercise printable" on Pinterest. Start by sitting down on the floor with your back upright and your legs straight. exercise band strength training Start by doing 5-8 repetitions of each exercise, 2-3 times week on non-consecutive days. • Raise upper body forward until sitting upright, using hands as A seated workout encompasses far more than movements. Chair based exercises will develop your cardio fitness, muscular strength, and flexibility. Being a senior does not excuse you from the fact that you need resistance exercises. Seated Knee Lifts Begin seated on a floor mat or a bench. ^�@V����$(�5�'��a=��yQ�|���Br8�[}���+���pt�O��4�Ñ0��r�V�|⾧���V(�/)�P�n�$3�0Ōg���r!��>�/��|��/����O��շF|��z�.ML�/@)(�(6�����e4�e�pS�g�A��ү�Xpg*:n���:/1?izZO@� � ��T���E������W �h� Lift heels off the floor, up and down. 2. See more ideas about exercise, chair yoga, senior fitness. • Lean back on pillows in half-reclining position. This is the maximum amount of weight you can lift once only. V. Cardio and Low-Impact Exercises for Seniors Speed Drill Draw a ladder design on the floor with chalk or tape. This helps prevent blood clots. There are also floor exercise and chair exercise classes available. 210 0 obj <> endobj For each exercise: Start with 1 set of 10 repetitions (reps), 3 times a day. They come in different colors and thickness, which correspond to increasing levels of difficulty. If you have access to a fitness center, this exercise can also be performed on a weight machine. Heel Raises – Sitting B. Keep your back and shoulders straight throughout exercise. Perform 15 to 20 repetitions for one set, and complete three sets total. 2. 225 0 obj <>/Encrypt 211 0 R/Filter/FlateDecode/ID[<25F703F5072B0046BDCEBADF4CD0B08B>]/Index[210 36]/Info 209 0 R/Length 87/Prev 363672/Root 212 0 R/Size 246/Type/XRef/W[1 3 1]>>stream For the first time, go to Module A, pages 7 to 13, and do the warm-up and exercises on several different occasions until you are comfortable. • Sit back in a chair with your feet flat on the floor and toes pointed forward. Pull toes up and then return to the floor. B. Exercises to help keep you flexible Flexibility exercises including stretching can give you more free­ dom … ��*�$>l�V�]ߐ��Rᑨ�؜b8ZΟ�|�X��x������w�?Az��O� This resistance band exercise is designed to strengthen your shoulder and back muscles. Loop the theraband around a chair, bed rail, or table leg next to you. Basic Home Exercise Equipment THERABAND: Tie a knot in the end of the band and shut the knotted end in a door. Research has shown that many of the exercises can help to strengthen muscles and bone. Chest Press • Sit tall and wrap the band behind your back, coming underneath the … Doing exercises in a sitting position provides you the stability you need to perform them correctly. Always stretch before and after doing strengthening exercises. Here are some of the best chair exercises for seniors. 0 Sit with feet flat on the floor. theraband around both thighs. 4 0 obj READ Jacksonville Veterans Memorial Arena Seating Chart Wwe. stream Think of growing taller, lift your breastbone, and squeeze your shoulder blades together. Sit with feet flat on the floor. 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 %%EOF Instructions: Use a Thera-Band resistance level that allows you to complete between 8 and 12 repetitions for 2 to 3 sets. • Slowly return to starting position. 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 … Rec therapist Angela Lam leads vierwers through a short exercise routine using therabands. Search. Slowly bring your leg in … As the exercise becomes easier to perform, progress to 3 sets of 12 repetitions. 245 0 obj <>stream Lower Body Exercises in Bed. Repeat every 30 minutes throughout the day. • Loop theraband around each palm. b. If you are rehabilitating an injury, be sure and check with your healthcare provider for the appropriate resistance and repetitions. Do each exercise: _____ times _____ times every day . 18 Chair Exercises for Seniors. ... › seated leg theraband exercises pdf ... › chair exercise for seniors pdf 9 Easy Resistance Band Exercises for Seniors Resistance training or strength training is an exercise that enhances muscular strength and endurance. • Hold for 3 seconds. 1. - This is a single leg exercise (doing exercise one leg at a time) - Assume a seated position on the floor with one leg bent. Seated Theraband Exercise for Seniors. Advanced. to do this exercise without using your hands as you become stronger. %PDF-1.5 When you are ready to start these chair exercises: a. <>/ExtGState<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 595.32 841.92] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> �!����������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 Grasp the band on your right with your right hand and the one on x������8��hC)M�Dq�M-���;+ˉdKvn��3gΜ=2��������1��C8:�Ѩ��?%�Fw�����G����tv�`\�{IJ���v�㶧����� ��`���;�>pr1����Ug-� V��;@dc D(tc�� $_B • … <> Gradually increase the number of repetitions building up to 10-15 repetitions of each exercise 2-3 times week. Modified Push-Ups. 3. You should feel this exercise at the back of your shoulder and into your upper back Equipment needed: Use an elastic stretch band of comfortable resistance. 2-3/8-12. m��;�T �oՍ����e^�=$�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�)�� As you get stronger, work up to 2 sets of 15 reps 3 times a day. 7 Chair-based strength exercises (resistance bands) 1. 2. Slowly draw both of your knees towards your chest they touch your chest or until your legs touch your abs. Wrist squeeze, twist and pull Purpose: This will strengthen muscles in the forearms and improve grip strength. Theraband is an elastic band used for exercise. 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