Exercise Guide: Using Theraband and Theraputty for Seniors

1. Improve your posture, Prevent Shoulder Pain!

Diagonal Shoulder Raise

• Start with holding the resistance band on both hands. Raise one arm up and diagonally across the body, ending with the palm facing forward.
• Hold the position for about 3 seconds.
• Return to the start position and repeat the exercise for 10-15 repetitions. Repeat the same on the other side.

Scapular Squeeze

• Start by holding an elastic band in front of your chest with your elbows straight.
• Pull your arms apart and towards the side. Return to the starting position and repeat for 10-15 repetitions

2. Struggling with Weak Legs?

Sit to Stand with Air Punches

• Hook the resistance band around your chest area and grab the band with both hands.
• Stand from the chair and raise the arm towards the ceiling alternately.
• Sit back down on the chair and repeat the exercise for 10-15 repetitions.

3. Feeling unsteady? Improve Balance and Boost Circulation!

Ankle Press

• Tie the band into a loop and wrap it around the foot
• Hold the resistance band on the other end and press your foot down against the band.
• Slowly return to the starting position and repeat the exercise for 10-15 repetitions.

4. Stay steady, Stay Safe!

Seated Hip Marching

• Sit on the chair with feet flat, loop the band around your thigh and tighten it with a knot
• Lift one knee towards your chest, resisting against the band
• Slowly return to the starting position and repeat on the other side, do for 10-15 repetitions

Seated Knee Extension

• Loop the resistance band around your calf and try to straighten your leg.
• Hold the position for 5-10 seconds as tolerated
• Repeat the exercise on each side for 10-15 repetitions

5. Struggling to Hold On? Strengthen your Grip!

Theraputty Hand Exercise

• Gripping - Hold the theraputty in one hand and squeeze it as hard as you can including your thumb and fingers.
• Pinching - Pinch and pull the theraputty using the thumb and the tip of your fingers.
• Repeat the exercises for 10-15 repetitions.

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In conclusion, according to National Institute of Aging, maintaining a 90-degree sitting posture is essential for promoting spinal alignment and reducing strain on your back and neck. By sitting correctly, you can improve your comfort, enhance your overall well-being, and prevent long-term health issues. Prioritize good posture to support a healthier and more comfortable lifestyle.

Not sure which chair is right for you? Don’t worry! Chat with us now to find the perfect fit for your needs.

About the Author
At iElder, we are dedicated to improving the quality of life for seniors through innovative assistive technologies and ergonomic solutions. Our team is passionate about creating products that support comfort, mobility, and independence for the elderly. With a commitment to research and development, iElder strives to enhance daily living through practical and user-friendly solutions tailored to the needs of seniors.

The videos are collaborated with The ELiTe Wellness
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