Resistance Band Exercises

Strength training with resistance bands is a great way for older adults to become stronger and more flexible. These exercises were recommended by Vancouver Coastal Health's BREATH pulmonary rehab program team.  (Tips when using resistance bands)

 

CHEST PRESS

 

 

 

 

 

  • Loop band around upper back
  • Bend both elbows to 90 degrees (bring hands to armpits)
  • Press arms forward until almost straight
  • Hold
  • Return to start position
CHEST PULL


 

 

 

 

  • Sit or stand with feet shoulder-width apart
  • Loop band around each palm
  • Arms in front of body with elbows slightly bent
  • Pull band outward across chest. Hold
  • Return to start position
OVERHEAD PULL DOWN

 

 

 

 

 

 

  • Knot one end of band
  • Loop over door and close door to secure
  • Hold other end of band, arms straight above head
  • Pull band downward in front of you
  • Hold
  • Return to start position. Switch hands
ABDOMINAL

 

 

 

 

 

 

  • Sit in chair with band looped around chair behind you and held with arms tight to chest
  • Lean forward against resistance of band
  • Hold
  • Return to start position
SHOULDER HORIZONTAL ABDUCTION

 

 

 

 

 

 

 

  • Sit with side of body to door
  • Fasten band to door knob, make sure door is closed tight
  • Using arm closest to the door, pull band across chest to opposite shoulder.
  • Keep arm straight
  • Hold
  • Turn to start position
  • Repeat
  • Turn chair to face opposite position and repeat maneuver
UPRIGHT ROW (BACK EXERCISE)

 

 

 

 

 

 

  • Stand on one end of the band, this foot in front of the other
  • Hold other end of band in opposite hand
  • Start with hand close to side, raise elbow to armpit level
  • Hold and slowly lower to start position
SCAPULAR ELEVATION

 

 

 

 

 

 

 

  • Stand with band under both feet holding band tautly
  • Shrug shoulders, lifting toward ceiling
  • Hold
  • Return to start position
SIDE SHOULD RAISE

 

 

 

 

 

 

 

  • Place your foot on one end of the band, with opposite hand gripping other end of band
  • Arm extended at side with palm facing thigh
  • Keeping your elbow slightly bent, raise arm out at your side to shoulder level
  • Slowly lower arm to start position and repeat
  • Switch to opposite arm and leg and repeat
FRONT SHOULDER RAISE

 

 

 

 

 

 

  • Place foot on one end of band, grip other end with the hand on the same side
  • Extend arm at your side, palm of hand facing thigh
  • Keep elbow slightly bent, raise arm out in front of body to shoulder level and repeat
  • Switch to other arm and leg and repeat
BICEPS CURL

  • Place foot on one end of the band, grip the other end with hand on the same side of the body
  • Extend arm at your side with palm facing forward
  • Keeping elbow close to your side, bend it so your fistcurls upward toward your shoulder
  • Slowly lower arm and repeat
  • Switch to opposite leg and arm and repeat
TRICEPS EXTENSION

  • Take one step forward and place band under front foot
  • Grip other end of band with hand on opposite side of body
  • Bend your front knee slightly, lean forward, place free hand on knee
  • Hold band at hip with palm facing hip
  • Gradually straighten arm fully behind you
  • Return arm to start position and repeat
  • Switch to opposite leg and arm and repeat
SEATED ROW (BACK EXERCISE)

  • Sit on floor with back upright, legsslightly bent in front
  • Loop band around feet, holding one end of band in each hand
  • Start with arms extended in front
  • Slowly pull both ends of the band towards armpits
  • Slowly return to starting position

 

 

Page Last Updated: 23/05/2020