The Senior Friendly Home Workout

stretch bands
A Selection of Stretch Bands

 

 

 

 

 

 

 

 

WHAT YOU NEED TO GET STARTED:

  • 1 package of stretch bands that includes 3 different band tensions (low, medium and heavy). Bands are usually about 4 feet in length, which is long enough for most exercises.
  • Bands can be purchased at most sports equipment stores, discount department stores or online, and will cost between $10 and $20.

SEATED HIP FLEXION EXERCISES FOR CHRONIC BACK PAIN
To help ease lower back pain and increase the flexibility of your hip joints, try this hip flexion exercise:

  1. While sitting in a chair, wrap a resistance band around the lower thigh of your right leg.
  2. Step on the ends of the band with your left foot to hold it in place.
  3. With your knee still bent, slowly lift your right foot off the ground.
  4. Lift your foot as high as possible and then hold it.
  5. Lower your foot and repeat with the left leg.

BICEP CURLS
Want to feel stronger when carrying groceries or playing with your grandkids? Try bicep curls. They don’t take much time, but the benefits of doing them regularly will show up quickly.

  1. Begin in a standing position with your feet a shoulder’s-width apart.
  2. Place the middle of the resistance band under your feet and hold one end of the band tightly in each hand.
  3. Let your arms fall to your sides.
  4. Beginning one arm at a time, slowly and gently bend at the elbow (keep your wrist straight) and lift your hand toward your shoulder.
  5. Slowly unbend that arm.
  6. Repeat with the other arm.

TAKE THE STAIRS AGAIN WITH KNEE EXTENSION EXERCISES
Adding knee extension exercises to a resistance-training workout can help you strengthen your
hamstrings and the back of your upper legs.

  1. While sitting on a sturdy chair, tie one end of your resistance band around one ankle and the other end to a secure, heavy object located behind you.
  2. Bend your knees at a 90-degree angle.
  3. Working one leg at a time, slowly straighten your knee as high as you comfortably can against the resistance of the band.
  4. Slowly bend your knee.
  5. Relax, and then repeat with the opposite leg.

drOz

THE IMPORTANCE OF STRETCHING
Dr. Oz recommends seniors to also stretch after exercising:
Stretching can help you maximize blood flow to your muscles. But the benefits don’t stop there: Stretching also helps you improve your flexibility, which in turn helps work your joints’ full range of motion. Think of it this way: The more your joints are exercised and used, the more prepared they are to handle impact and the less prone to injury they will be.”

 

 

 

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