Resistance Band Exercises For Seniors – Strong Upper Body & Core – Seniors Workout


Gday everyone. Welcome back to another exercise video. Today I’ll be taking you through a strength workout using a resistance band as I’ve got here. Now a lot of you have probably heard me talking about resistance bands before and that’s because I think they’re are a great piece of equipment that seniors can use to improve their strength and that’s because you can work pretty much every single muscle with a resistance band, so I think it’s a great idea to pick one of these up. If you don’t know where to get one from or you don’t know what to buy, you can shoot me an email and I’ll help you out with what you can buy or you can ask some questions in the facebook support community as well, which I’ll drop the link underneath this video. Ok let’s get started with today’s workout. We’re going to start with warming up with some marching on the spot and then we’re going to get into an upper body strength workout using the resistance band. Ok so let’s go, sitting up nice and tall in your chair, following along with me, marching on the spot for 30 seconds just to warm everything up. So bringing those knees up, nice and high, swinging those arms, getting everything moving. Now we want to warm up the body before we do any exercises, especially some strength exercises because we’re going to be working those muscles and you want to make sure they’re warmed up. We want to make sure our joints are moving nicely through range. Ok lets go for another 10 more seconds and 10, 9 bringing those knees up nice and high, swinging those arms 7 6 5 4 3 2 1. Excellent work guys, shaking out those shoulders. Lets go for five shoulder rolls backwards, so bringing up back and down. Lets go for 3 2 and last one, 1. Now grabbing your resistance band. Now if you don’t have a resistance band today, that’s fine, you can do the exercises just without the resistance band, just copy the exact movements I’m doing. Ok what we’re going to start with today is working our upper back so it’s a posture exercise. Now I love working the back of the back of our body because we spend so much time in the forward position, where everything becomes tight and the muscles in our back becomes weak so we want to strengthen the muscles in our back and stretch out the muscles in the front. So sitting up nice and tall in your chair, grab your resistance band as you can see I’ve just rolled it around my hand so there’s a bit of tightness in that resistance band. I’m sitting up tall. I’m going to bring my arms out to the side like this so I’m straightening my arms, then I’m bringing them back in front of me just like this. So my elbows are bent and then they’re coming out like this. Ok we’re going to do that 10 times. I’m squeezing my back and I’m pulling the resistance band all the way to the back like this. So my backs, I’m squeezing it together now and then I’m coming forward. Ok lets do that 10 times. Following along with me, bringing the arms out to the side, squeezing that back, that’s 1 2 3 4 5, sitting up nice and tall don’t slouch over, 6 7 8 9 and last one 10. Excellent work, shaking out those arms, take a deep breath in and out. Ok now we’re going to work our chest so what I’m going to do is bring the resistance around my chair like this. I’m going to wrap it around my hands. I’m going to bring it over my elbows like this and then I’m just going to push it out to the front like this. We’re going to do that 10 times, working the front of the body, following along with me, let’s go. 1 nice slow and controlled. 2, now this exercise does work a lot easier with a high back chair. 3, it will stop it from slipping up. Keeping the elbows up, 4 you’re going to feel it working your chest, 5 6 7 8 9, and last one 10. Excellent job, taking a deep breath in and out. Ok now we’re going to work the back again. So getting that resistance band, just unraveling it. I’m going to place it under my feet just like this. I’m sitting up nice and tall, bringing my feet out in front of me and I’m just going to pull back like this, squeezing the shoulder blades together, as you can see, my elbows are bent and let’s go for 10 repetitions, 1 2, following along with me guys, sitting up nice and tall, 3 4 5 6 7 8 9 and last one 10. Excellent work, bringing those feet in, relaxing those arms, still holding onto your resistance band. Taking a deep breath in and out. Now we are going to work our biceps. Again rolling the resistance band around my hands, keeping the arms straight, sitting up nice and tall. We’re working the muscles in the front of the arms and we’re just going to curl up like this, nice and slow, so it’s a good exercise to work those arms, get those arms nice and strong. So following along with me. Let’s go. We’re going to do 10 each side. I’m going to say we’re up to 5 6 7 8 9 and 10. Taking a deep breath and having a little rest and out. And lets do another 10. 1 2 3 notice during this exercise my elbows stay next to my body and I’m curling my hand up close to the shoulder. Excellent work guys. Following along with me and let’s go for 1 2 3 4 and last one, 5. Excellent work, shaking out those arms. Now moving forward in the chair, sitting up nice and tall, taking a deep breath in and out. Now what we’re going to do is just release that resistance band a little bit. You’re going to keep our stomach tight. We’re going to work that core now and what I’m going to do is just do some little arm flutters like this, while keeping my core nice and tight. So working that core, we will be getting a bit of shoulder work in too when we’re doing this. So it’s just some nice light movements, focusing on keeping that stomach tight and let’s go for 10 more seconds 10 9 8 7 6 5 4 3 2 and 1. Excellent work, taking a deep breath in and out. Ok now we’re going to get on to the back of our arms just to finish off. I’m going to turn side on so you can see what I’m doing. I’ve wrapped the resistance band around my hand. I’m going to bend this arm up just to increase the tightness in the resistance band and what I’m doing is just pulling down, keeping my arm straight. So we’re working the triceps, the muscles in the back of the arms. Now let’s do that for 10 repetitions, just like this. So curling up, the resistance band becomes looser and then we keep the hand still while straightening the other arm, just like this and the resistance band becomes tight and then we bring it back up. So lets do that for 10. Following along with me, 1 2 3 4 5 6 7 8 9 and last one, 10. Excellent work, changing arms. So rolling the resistance band around the other hand, keeping this arm still, increasing the tightness with the other arm, starting with a bent arm and straightening it just like this and let’s go 10 9 8 7 6 5 4 3 2 and last one, 1. Excellent work guys, taking a deep breath in and out. And there you have it, some exercises to increase your upper body strength. You worked many muscles in our upper body. Take your time with this video. If you need to pause the video to learn the exercises, take as much time as you need. The more you practise these exercises the better you’ll get. Also resistance bands can take a little bit of skill, so again keep practising it, the more you do it, the better you’ll get with the resistance bands. Thanks for following along guys. If you’ve got any questions remember, you can shoot me an email anytime or join the facebook support community and ask all your questions there. I am in that group. Also for a free four week exercise ebook, head over to morelifehealth.com sign up to my mailing list and I’ll send you a copy of that. Thanks for following along guys, I’ll catch you next time.

2 thoughts on “Resistance Band Exercises For Seniors – Strong Upper Body & Core – Seniors Workout

  1. '" Thank you " for saying how many to DO … counting to TEN . OTHERS just get straight into the exercises and DON'T say HOW many times . My band has handles , is that Ok?

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