Seated Resistance Band Exercise Routine

Today's routine features exercises using resistance bands while seated. It comprises the workout demonstrated in the video SEATED RESISTANCE BAND EXERCISE ROUTINE & Setting Exercise Goals For The New Year.

Strength training is an important component to any exercise routine, however, can sometimes be challenging to develop if experiencing chronic pain, injury, or impairment. Incorporating simple resistance band exercises can be one way to develop a strength training routine. 

Remember if you are experiencing injury or pain, make sure to see your Physiotherapist or healthcare professional prior to participating in exercise. With the exercises in today’s video, you should not feel sharp or severe pain.

For this routine I am using the PTP Mediband in pink. It is the equivalent of 4.2kg weight and is 1.5 meters long (or 15 feet). When choosing a resistance band, choose a resistance that is challenging, but that you can complete around 8 repetitions with. 1.5 meters is usually a good length.

The first exercise is horizontal abduction. Hold on to the resistance band with both hands. With your arms outstretched in front of you around shoulder height, squeeze your shoulder blades together to pull the band apart. Bring your arms back to the starting position. Repeat 8 times. When using resistance band, the band should be held slightly taught in the starting position, without slack.

The second exercise is shoulder flexion. Holding the band in both hands, start with your right hand just in front of your shoulder and your left hand on your right thigh. Keeping your left hand in place, punch up to the sky with your right hand. Repeat 8 times each side.

The third exercise is chest press. Bring the band around your back and hold it with both hands around chest height. Press both hands forward at the same time. Repeat 8 times.

The fourth exercise is ankle plantarflexion. Bring the band under your right forefoot. Push with your foot to plantarflex. Repeat 8 times each side.

The fifth exercise is leg press. Starting with the band under your foot and your hip and knee bent. Press down through your leg into the band. Repeat 8 times each leg.

The sixth exercise is hip abduction. Tie the band around your thighs near your knees. Here I have used a bow tie knot so  the band is easy to undo. With your feet on the ground, bring your knees out to the side to stretch the band. Repeat 8 times.

In summary, this routine covered some seated resistance band exercises. I hope this routine has been helpful. If you would like to watch the exercises in this routine, the accompanying video can be found on the Age Fit with Tess Youtube channel.

To continue to manage pain, build strength, and gain fitness in the meantime read these articles here. See you next time.