Seniors doing seated resistance band exercises

Seated Resistance Band Exercises—With PDF & Video Workout!

How seniors are maintaining resilience & independence with seated resistance band exercises

Resistance bands are some of the best exercise equipment you can have on hand! Offering a wide range of exercises for the whole body, varying weight/resistance levels, and their small profile make bands an easy way to engage your body and stay strong at any age. Read on to learn some introductory seated resistance band exercises and get your printable seated resistance band exercises pdf!

Seated Exercises and the Benefits

Seated exercises are incredibly effective and help you gain confidence as you exercise. Using resistance bands while seated allows you to get a full range of motion without risking falls or slips. Injuries are never the goal while working out! Utilizing resistance bands and the right seated exercises you’ll become more resilient in day to day activities and approach new activities with confidence.

Seated Resistance Band Exercises

This set of exercises will introduce you to various resistance band exercises assisted by a chair. Follow along with the video below.

1. Big Jumping Jacks

  • Sit tall and upright on a chair; knees and hips straight
  • Stretch arms out to either side or above your head
  • Alternate stepping out left and right with your legs
  • Continue for 30-45 seconds

2. Bent Over Rows

  • Place a resistance band securely under both your feet and take an end of the band into each palm.
  • Gently lean forward at the hips to a roughly 45 degree angle
  • Securely pull the bands up. Envision bringing your elbows up to the ceiling and holding at the top.
  • Slowly release to the first position and repeat for 10 reps.

3. Lateral Raises

  • Secure the band under your feet with roughly two-thirds of the band exposed on one side.
  • Grab the band on the long side and raise the band to the side using your shoulder as a focal point.
  • Keep a slight bend in your arm.
  • Make sure to keep your posture tall and straight.
  • 10 reps per side.

4. Resistance Band Pull Apart

  • Grab the band at a comfortable resistance level and place your palm facing down.
  • Raise the band to sternum or chest level.
  • Move both arms out and stretch the band across your chest.
  • Keep your shoulders down and work against resistance while returning to the starting position.
  • Continue for 10 reps

5. Shoulder Press

6. Chest Press

  • Take the resistance band behind your back and bring it forward underneath your arms; like the straps of a backpack.
  • Grab the resistance band with your hands, knuckles facing forward, palms down.
  • Press your arms forward, and resist on the way back to the starting position.
  • Continue for 10 reps

7. Upper body stretch

  • Extend your arms out in front of you and lace your fingers together.
  • Rotate so that your palms are facing out, and gently push outward.
  • Keep your arms below your shoulders
  • Hold for 20-30 seconds

8. Anterior Deltoid Stretch

  • Take your right arm across your chest and use your left arm to gently pull your right arm closer to your body.
  • Switch sides and repeat.
  • Hold for 20 – 30 seconds per side

9. Anterior Deltoid Stretch #2

  • Sit straight and tilt your head toward one shoulder.
  • Hold the stretch for a few breaths.
  • For a deeper stretch, place the hand on the shoulder you’re leaning toward on the opposite side of your head and tilt your head so you’re looking toward the ground.
  • Alternate side and repeat.
  • Hold for 20 – 30 seconds per side

10. Leg Press

  • From a seated position, bring one leg up and bend at the knee. The sole of your foot should be facing down.
  • Press your leg down and slightly out toward the ground; like pushing the gas pedal of your car.
  • Repeat with the other leg.
  • Continue for 8 – 10 reps per side

11. Leg Raises

12. Calf Raises

  • Place your legs together and straight in front of you.
  • Through your toes, push up and raise your heels off the ground.
  • Lower your feet back to starting position.
  • For a variant: Keep your heels together and spread the ball of your feet to make a “V” and then press and lower through your toes and squeeze at the top.
  • Continue for 8 – 10 reps.

13. Lower Body Stretch

  • Lift one leg up and rotate your ankle clockwise and counterclockwise. Alternate sides.
  • From a seated position rotate your body to the left or right. Bring your outside knee down and press your hips forward.
  • Hold for 20 – 30 seconds per side.

14. Alternating twists

  • Grab your band with equal distance between your two hands.
  • Gently twist to the left or right with your torso while bringing your arms down at an angle to create a movement that looks like you’re paddling a kayak.
  • Continue for 8 – 10 reps per side

15. Cat Cows

  • On an exhale, Place your hand on your legs and arch your back while lowering your neck and head. This is the Cat.
  • On an inhale, straighten out your back and drive out your chest while bringing your head up and straightening your neck. This is the Cow.
  • Continue for 10 reps

These are a few exercises using resistance bands. These fundamental movements will help give you the confidence and strength to be as active as you want. Download the pdf to keep on hand so you always have a routine to fall back on.

Learn more exercises when you get the full 7 day program of the Better5 Full Body Resistance Band Exercises Class (Click Or Tap Here) With informed guidance, video tutorials, and varying levels of difficulty you’ll feel more confident to try new exercises and activities.