Persons with poor balance should only do these exercises under supervision. This is the maximum amount of weight you can lift once only. Top 35 upper body exercises secure feet at the ankles, hips supported hang forward over back extension bench, head down toward floor slowly extend torso ankle, hip, shoulder align at top of action avoid hyperextension complete 24 sets of 812 repetitions. Many of the exercises focus on muscles of the shoulders, chest and upper back. Choose a resistance that you can do for 2 sets of 15 reps if its too easy. Pull one hand up over your head while keeping your arm straight. Theraband professional nonlatex resistance bands, sets. See more ideas about exercise, resistance band exercises and physical therapy. While balancing on the leg securing the band, bend your knee upward, flexing the. Chair activity bingo is a fun way to restore upper extremity movement and maintain the mobility that a person. Loops can be easily created for upper or lower body exercises. Whether youre exercising to tone and build your arm muscles or youre recovering from an injury, resistance bands can be used to perform many upper extremity exercises. All the information on this website is published in good faith and present the opinion of the writer for general information purpose only. Begin by wrapping the middle of the band around your foot.
If these types of exercises are prescribed, protective eyeware should be worn. Grasp the ends of the band at your chest, taking up the slack while you bend your hip and knee. Seated leg theraband exercises c these theraband exercises will help improve your strength and endurance. X36050 0509 a a hc upper extremity upper extremity theraband exercises sitting. This allows you to adjust the height for different exercises. Try these 4 types of hand exercises that can help you regain coordination. Chest press sit tall and wrap the band behind your back, coming underneath the arms.
Hamstring eccentric exercises prone hamstring curls cuff weight around ankle cue for 123 up and 12345 lowering can also do in standing but prone have more control seated theraband hamstring curls band around ankle, cue good sitting posture cue for 123 pull back and 12345 relax. Hold the other end with your palm facing up, elbow slightly bent. Thera band shoulder seated row in long sitting instructions. With the theraband still tied to the doorknob and the door completely closed, turn your body so that your back is facing the door. A wide variety of exercise equipment such as resistance bands, dumbbells, weighted balls, and resistance machines andor body weight exercises can be used to improve strength. With many requests recently about how to help shoulder strength i created this video to help you build up these muscles with a theraband.
Seated theraband exercises for seniors elcho table. Roll or fold the resistance band into a tube and hold it vertically at stomach or. Start with your elbows bent at your waist and then pull your arms back toward your chest. If at any time you experience unusual pain or discomfort, stop immediately and consult. Hold and then slowly return to the starting position. Thera band elastic resistance has been proven to increase strength, mobility and function, as well as reduce joint pain1, 2, 3. Resistance band exercise program 5 7 seated ankle press a hold one end of the band in each hand. How to strengthen your hamstrings, quadriceps, adductor, abductor muscles using theraband exercises. While standing sideways to the door and looking straight ahead.
Grasp the band on your right with your right hand and the one on. Stand on the remaining loop with the opposite leg to stabilize. Scapular, shoulder and elbow theraband exercises health. View and download thera band 21900 instruction manual online. Chest pull hold one end of the theraband with each hand at chest level. Thera band exercise program basic shirley ryan abilitylab. Theraband exercises for upper extremities sportsrec. Patient education occupational therapy for exercises 1 through 4. These lowimpact exercises are mainly based on the principles of gravity compensation and are commonly performed in conjunction with two of saebos shoulder products, the saebomas and the saeboglide. Resistance bands have been used for almost 20 years in rehabilitation and exercise therapy. Choose a resistance that you can do for 2 sets of 15 reps. Move your leg with the theraband toward or past the middle of your body. Aim to do these home exercises twice per week in addition to your exercise class. You can actually go over most of your muscle groups in a sitting position.
These exercises will help build strength and endurance in your upper back and arms. See more ideas about exercise, resistance band exercises and. If you decide to spread your exercises over the day do the march exercise before you move on to do your strength, balance or stretch exercises tip. Page 9 balance exercises use caution when performing these exercises. It will be very important to continue the exercise program that your therapist instructed you in when you leave. During exercises where the band is tiedwrapped around your lower legs, ensure you have a piece of clothing covering your leg to avoid contact with your skin remember to always use caution. Turn your body so that you are facing away from the table leg where the theraband is tied.
Create a vector of resistance that pulls the shoulder upward and forward along the line. Chest pull sit or stand with your feet shoulderwidth apart. Proceed to kick your leg straight forward making sure to keep your leg straight. Sep 06, 2015 rec therapist angela lam leads vierwers through a short exercise routine using therabands. This program is to be used to improve upper body strength and range of motion. Marching keep your knee bent and lift your knee up. Upper extremity theraband exercises seated in wheelchair slowly complete each exercise. These inexpensive and versatile training aids can easily be taken with your while traveling and are perfect for the athome gym. Sit with your legs together and maintain a seated upright posture. Progression increasing band resistance through moving along the theraband color continuum from least. Your therapist will show you how and where to attach the band to get the most benefit during exercise. Selfrange of motion exercises for shoulders, arms, wrists, fingers these exercises will help keep your muscles strong and mobile, and your joints flexible.
Start by doing 58 repetitions of each exercise, 23 times week on nonconsecutive days. Do these exercises while lying in bed, holding one end of the theraband in each. Breathe normally throughout and enjoy, try not to hold your breath. Exercises involving each major muscle group should be performed. Chairbased strength exercises resistance bands allactive. Theraband professional latex resistance tubing with handles, hard handles, 48 in.
Upper extremity active range of motion sitting aurora health care. Place the back of your ankle in the middle of the band. C improved blood flow c reduced swelling c integrated sensory and motor function c improved awareness of body c improved body symmetry. Theraband exercises for seniors exercises for seniors. Hip abduction kick on stability trainer accessories.
Seated upper body exercises for seniors pdf elcho table. Please consult with your therapist for specific instructions before doing any of these exercises. Resistance band training resistance band exercises strength training thera band exercises exercises with bands abs with resistance bands body fitness fitness tips fitness. Upper extremity therapeutic exercises 1 of 3 upper body theraband. Sep 14, 2018 exercises for seniors theraband exercises for seniors theraband pdf resistance training to reduce effects of sarcopenia in older resistance band tubing. Tie a theraband to the right and left bedrail or bedframe.
Jan 26, 2019 today we will talk about theraband exercises for the elderly. To make exercises harder, slowly increase the number of repetitions. If the right shoulder is the injured extremity, you will want to. Exercises for seniors theraband exercises for seniors theraband isometric theraband exercises patient education home thera band exercises. Complete them all if you are doing your exercises in one session. Theraband resistance bands and tubing are lowcost, portable and versatile. They come in different colors and thickness, which correspond to increasing levels of difficulty. Theraband leg press in sitting exercise theraband academy.
Gradually increase the number of repetitions building up to 1015 repetitions of each exercise 23 times week. Scapular, shoulder and elbow theraband exercises these theraband exercises will help improve your strength and endurance. Theraband shoulder seated row exercise theraband academy. Starting with your leg at 90 degrees angle between upper and lower leg inhale exhale slowly lift your foot off the ground and straighten the leg. Evidencebased exercise programs utilizing thera band bands and tubing rehabilitate injuries, improve the functional ability of older adults, improve athletic performance, and aid in treating many chronic diseases. Use the next highest resistance band if its too difficult. Be sure to breathe in through your nose and out through your mouth while exercising. Exercise ball with exercise station product features the thera band exercise station combines strength, balance, flexibility, and cardio exercises into 1 convenient system for therapy or fitness.
This is a single leg exercise doing exercise one leg at a time. Upper extremity therapeutic exercises 2 of 3 shoulder flexion hold the theraband with both hands, arms straight down at your sides. You may do them sitting or standing, depending on your therapists recommendations. Lying theraband leg exercises c these theraband exercises will help improve your strength and endurance. If at any time you experience unusual pain or discomfort, stop immediately and consult with your physician. Straighten your left leg and loop the band around it, holding an end in each hand, palms facing each other with arms straight. Sep 14, 2018 21 chair exercises for seniors complete visual guide california exercises for seniors the complete guide exercises for seniors theraband exercises for seniors the complete guide. It will be very important to continue the exercise program that your therapist instructed you in when you leave the hospital. Carry light objects, supporting them against your body with your upper and lower arm.
These seated theraband exercises are great for seniors with mobility and balance issues. Begin by wrapping the theraband around a table leg and wrap the other end around your ankle. Upper extremity therapeutic exercises 1 of 3 upper body theraband exercises created by jaclyn lopresto, otrl biceps hold one end of the theraband with your arm straight down at your side. If you experience any pain or difficulty with any exercises. Use the extremity strap or attach band or tubing around the shoulder. This handout gives stepbystep instructions for theraband exercises you can do in bed. This will strengthen muscles on your back and also on the front of your arms. Home exercise program search exercises for upper crossed syndrome. Selfrange of motion exercises for shoulders, arms, wrists. Upper extremity theraband exercises sitting aurora health care. Loop over the top of the foot and stabilize other ends with opposite foot. Keep your shoulder blades held toget her throughout the exercise.
Chest pull sit or stand with your feet shoulder width apart. Continued x06281bc112019 aahc \ot upper extremity arthritisvna upper extremity active range of motion sitting. Lone star collegekingwood presents occupational therapy assistant program instructional videos theraband exercises in the bed demonstrated by class of 2015 students photographed and edited by. The trick to successfully using your resistance band is knowing exactly what to do. Regular theraband exercise can maintain muscle mass, increase circulation and improve range of motion. Shoulder external rotation with anchored resistance. Tie a knot in the end of the band and shut the knotted end in a door. She recommends the following shoulder exercises for stroke recovery, especially for survivors who lost strength or function in their upper arm. Pull theraband from opposite hip up toward the ceiling on a diagonal. Theraband strengthening exercises boston sports medicine. Theraband exercises with images theraband exercises.
Alongside the exercises are tips or suggestions of when you. Brugger band phasic exercises for upper body exercise thera band academy. Theraband exercises for the elderly elder strength. Avoid exercises that involve stretching the theraband resistance bands or tubing in such a fashion that they may snap toward the head and cause injury to the head or eyes. Seated theraband exercises for seniors pdf elcho table. Short tubing, assist, stability trainer attach the tubing to your lower leg with the assist. Cross the ends in front of your ankle and bring them down on the sides of the ankle. Theraband exercises these theraband exercises will help improve your strength and endurance. If at any time you experience unusual pain or discomfort, stop. Exercises for seniors theraband exercises for seniors theraband pdf resistance training to reduce effects of sarcopenia in older resistance band tubing. Rec therapist angela lam leads vierwers through a short exercise routine using therabands. Theraband nonlatex clx consecutive loops, individual.
Theraband exercises are great for building mobility and strength if you have disabilities that prevent you doing typical strength training at a gym. Doing exercises in a sitting position provides you the stability you need to perform them correctly. Exercises for upper crossed syndrome theraband academy. Theraband resistance bands and tubing are not toys. Using the bent arm, pull the theraband up to your shoulder by bending your elbow. Complete all exercises while seated in a chair with armrests unless.
Resistance bands exercises are versatile, easy to do anywhere, effective and most importantly, fun. C do only those exercises checked by your therapist. Grip the theraband in your affected hand beginning with your elbow straight behind you, push forward until your arm is extended straight in front of you. Put your arms in front of your body with elbows slightly bent. Back extension lie face down, hips on crest of exercise ball. However, feeling your muscles working or slight muscle soreness the next day after exercise is normal and shows that the exercises are working.
473 1415 638 94 572 364 628 1027 875 893 1474 1034 1407 415 176 1582 89 1179 1604 1159 416 571 367 1239 1251 1476 1488 464 273 761 1106 218 484 1267 1480 47 298 1449 1492 389 15