Seated Exercises with Resistance Bands

So, my fellow warriors, let's embrace these original chair exercises, ignite our inner fire, and show the world what we're made of. Let's redefine what it means to age gracefully and break the stereotypes that try to hold us back. Together, we'll rise above any challenges and prove that fitness has no age limit.

Now, go grab that chair, put on your favorite workout tunes, and let's rock this workout like true champions. It's time to unleash the hero within you and become the embodiment of strength, resilience, and unwavering determination. You've got this, my friends—let's make every rep count!

7 Seated Upper Body Exercises for Seniors

1. Shoulder Press
2. Front Shoulder Raises
3. Chest Press
4. Bicep Curls
5. Tricep Extensions
6. Lat Pulldowns
7. Seated Row

Shoulders

Our shoulders, they're incredible powerhouses that we often take for granted. Just think about it. We rely on our shoulders for so many things. We carry heavy loads, we rest our weary heads on them, we even use them to catch ourselves when we stumble. And let's not forget the countless regular movements we make throughout the day that involve our shoulders. They're like the unsung heroes of our upper body!

Now, here's the deal. Training our shoulders can bring about some serious advantages when it comes to using our arms. I'm talking about massive benefits! Picture this: a senior who lacks proper range of motion in those shoulders of theirs. That's a recipe for trouble. They might find themselves lacking in strength, experiencing pain in other parts of their body as they compensate, or facing reduced functionality in their daily activities. And let me tell you, that's no way to live!

We can't let our shoulders become weaklings, my friends. They deserve our attention! By working those shoulder muscles, we can boost our overall capabilities and make sure our arms are ready for anything. Whether it's lifting heavy objects, reaching for stuff on high shelves, or simply giving someone a firm handshake, strong shoulders are the key to success.

1. Shoulder Press

The seated shoulder press will help extend the arms overhead with an increase to strength, mobility, and endurance.

Steps:

• Slide a resistance band under the seat, or sit on it, keeping it at an equal length on either side of the body.
• Sit comfortably in the chair with the hips as far back as possible. Ensure that the back is firm to the backrest of the chair.
• Keep the core (abs and lumbar) tight.
• Start with both elbows spread to the sides of the body and align them under the shoulders. Stick the chest out.
• Face the body straight, palms forward, gripping the resistance band.
• Extend the arms up, reaching above the head until they’re fully extended (or get to a range that feels most comfortable). Don’t touch the hands together and keep both arms parallel to each other.
• Once the arm’s extension limit has been reached, slowly bring the hands down to the starting position, keeping the elbows spread. Don’t tuck the elbows toward the middle of the body, extend them out till the top of the back feels a pinching sensation (not hurting) at the shoulder blades.

2. Front Shoulder Raises

This exercise is particularly useful for holding objects in front of the body or even just extending an arm forward.

Steps:

• Grab a #1 X-LIGHT or #2 LIGHT resistance band depending on your ability.
• Sit comfortably in the chair with the hips as far back as possible. Ensure that the back is firm to the backrest of the chair.
• Keep the core (abs and lumbar) tight. Stick the chest out.
• With a resistance band, put one end of the band under your feet, slide band under the seat, or sit on it, until it’s at an equal length on both sides of the body. Then, keep both arms to the sides of the body, let them hang naturally with the palms facing toward the body.
• Keeping the arms straight and the palms in downward positions, continue to move the arms up in front of the body.
• Stop the motion when the arms are parallel with the floor and the hands are in direct vision of the eyes.
• Proceed to slowly return to starting position.

Chest

In addition to your back and shoulder muscles, your pectorals help to stabilize the shoulder joint. Along with improving your posture, strengthening and lengthening chest muscles helps to support deeper breathing. That's because the pecs are attached to your ribs, which expand with every breath.

3. Chest Press

An exercise that not only uses chest muscles but also the shoulders and triceps, this is known as a compound movement because of the variety of muscles used at once.

Steps:

• Grab a resistance band.
• Place the resistance band at a point on the chair where it’s directly behind the back just under where the shoulder blades would be.
• Ensure that the resistance band isn’t able to move on the back of the chair; moving it during the exercise can result in injury or target the wrong muscle groups. To keep it secure, perform this exercise using the door anchor included with the #1 X-LIGHT band or with the full set.
• Otherwise, keep the band behind your back or chair.
  Sit comfortably in the chair with the hips as far back as possible. Ensure that the back is firm to the backrest of the chair.
• Keep the core (abs and lumbar) tight. Stick the chest out.
• Keep both palms down, elbows bent and parallel to the shoulders. Both hands should be positioned just outside of shoulder width.
• Push the resistance band forward until the arms are fully extended in front of the body (don’t touch hands together).
• Slowly revert back to starting position.

Note: If a chair cannot be modified for the resistance band or there isn’t enough tension, the band can be wrapped around another stable device such as a post or beam.

Biceps

There are two muscle heads to the bicep in our bodies. Biceps allow us to pick up objects and bring them closer to our body. We use our biceps for a majority of our arm movements, just for different purposes than that of our shoulders.

4. Bicep Curls

Steps:

• Grab a resistance band of your preferred level of resistance that will challenge you.
• Place one side of the band under your feet, slide it under the seat, or sit on it, until it’s at an equal length on either side of the body.
• Sit comfortably in the chair with the hips as far back as possible. Ensure that the back is firm to the backrest of the chair.
• Keep the core (abs and lumbar) tight. Stick the chest out.
• For better grip, place your index finger through the band and then grab the band with your other fingers to achieve a firm grasp of the band.
• Keep both arms to the sides of the body, let them hang naturally with both palms facing forward, keeping the elbows tucked (at the sides of your body).
• Proceed to move both forearms in a curling motion from the sides of the body to the front of the shoulders (the senior doesn’t have to touch their hands to their shoulders for full range of motion).
• While keeping tension, slowly lower both forearms back to the starting position.

Triceps

While the triceps aren’t a huge part of picking up objects; they are opposing muscles to your biceps and are crucial to proper motor movement. If you don't like hanging under-arm skin (extra skin or fat) and would like to tighten this area, tricep exercises are a massive help.

5. Tricep Extensions

This exercise is easier to do if you’ve been developing shoulder motion.

Steps:

• Grab a resistance band.
• Place one end of the band under your seat or sit on it.
• Sit comfortably in the chair with the hips as far back as possible. Ensure that the back is firm to the backrest of the chair.
• Keep the core (abs and lumbar) tight. Stick the chest out.
• Keep both elbows high, in front of the body and both hands lowered behind the head creating a “V” shape.
• Raise arms with a firm grip of the band over the head until it is fully extended while keeping the elbows in a stationary position.
• Slowly lower the forearm back to the starting position.

Back

Back exercises are particularly helpful, as they can help to strengthen weak muscles and correct a postural problem known as ‘rounded shoulders’. This can help you to sit, or stand, straighter and reduce hunching. Good posture is really important for mobility, but it can also help with self-confidence too!

6. Lat Pulldowns

The lat pulldown is a fantastic exercise to strengthen the latissimus dorsi muscle, the broadest muscle in your back, which promotes good posture and spinal stability. Form is crucial when performing a lat pulldown to prevent injury and reap the best results.

Steps:

• Grab a resistance band of your preferred level of resistance that will challenge you.
• For maximum grip, place each hand through the band where it is on the outside of your wrists while extended fully. Then, grab the band with each hand while still in the fully extended position over your head.
• Sit comfortably in the chair with the hips as far back as possible. Ensure that the back is firm to the backrest of the chair.
• Keep the core (abs and lumbar) tight. Stick the chest out.
• Now bring your hands down and away from your body to a position that is parallel with your chest. The band will lay across your chest on the downward movement.
• While keeping tension, return to the starting position.

7. Seated Row

Specifically, the seated row targets the muscles in your upper back and also the latissimus dorsi — a muscle on the outer side of the chest wall. This exercise will help improve your posture and help protect your shoulders.

• Grab a resistance band of your preferred level of resistance that will challenge you.
• Place one side of the band under your feet, slide it under the seat, or sit on it, until it’s at an equal length on either side of the body.
• Sit comfortably in the chair with the hips as far back as possible. Ensure that the back is firm to the backrest of the chair.
• Keep the core (abs and lumbar) tight. Stick the chest out.
• Now lean forward while maintaining and arch in your lower back.
• Grab the resistance band with each hand and pull up until your elbows cross the plane of your lower back.
• Focus on form as not to apply any pressure to your lower back.
• Target the middle to upper back while squeezing your shoulder blades together as you row, keeping your chest out.
• Lower back to the starting position and repeat slowly.

Also, stay tuned for the squat exercise designed specifically for those who can not perform a squat! The new video will be posted soon!