balls, bands & balance workshop canadian centre for activity and aging balls, bands and balance...

Balls, Bands & Balance Workshop

Canadian Centre for Activity and Aging

Balls, Bands and Balance Workshop Balls, Bands,

and Balance Workshop

Workshop Overview1. Balance, Flexibility & Strength Review

2. Balance Exercises

3. Ball Exercises

4. Basic Resistance Band Exercises

5. Dynamic & Multijoint Exercises

7. Wrap up & Questions

Balls, Bands & Balance

Balance

- Fundamental part of functional mobility

- Always balancing (except sleeping)

- Independent movement without fear of falling

- Lower extremity strength essential

- Core stability

- Balance exercises performed daily

Balls, Bands & Balance

Stability and BalanceStability – postural control

– Maintained by adjusting the body position to accommodate for movement

Base of Support (BOS) – area surrounding the body parts contacting the supporting surface

Centre of Mass – an imaginary point around which an object’s mass is equally distributed

Balance – ability to maintain the centre of mass over the base of support– A person becomes unbalanced when their centre of mass moves

outside the base of support

Gait – repetitive loss and recovery of balance allowing us to walk

Balls, Bands & Balance

Factors Affecting Balance

1. Size of BOS

2. Movement of centre of mass outside of BOS

3. Altered sensory input

4. Changes to the nervous system

5. Certain diseases (i.e. Parkinsons)

6. Reduced muscle strength (especially muscles

of the lower body)

Balls, Bands & Balance

Flexibility

- Range of motion around a joint

- Required for independent living- put on a sweater, reach top shelf

- Flexible spine indicates good posture- reduces risk of spinal fracture

- Static stretching and/or range of motion activities

Balls, Bands & Balance

Flexibility

- Stiff muscles and joints in seniors is common

- Decreased synovial fluid in joints due to normal aging process

- Exercise promotes lubrication and keeps joints supple

- Perform daily

Balls, Bands & Balance

Muscular Strength & Endurance

- Strength - Amount of force a muscle can produce in one maximal contraction

- ADL’s: Lift heavy pot, get up from bathtub, lift grandchild

- Endurance – number of times muscle can repeatedly contract

- Required for housework, standing for long periods etc

Balls, Bands & Balance

Muscular Strength

- Atrophy critical problem for older adults

- 10% loss of mass up to age 50

- After 60-65, accelerated loss

- By age 70-80 there is 25-50% loss of muscle mass

- ¼ men and 2/3 women aged 74, unable to lift 10 lbs

- Perform 2-4 times per weekBalls, Bands & Balance

Keys to Effective TrainingCore Stabilization: ability to recruit stabilizers

to support spine in it’s ideal alignment

Spinal alignment: natural curve of the spine in

it’s neutral position

Balls, Bands & Balance

Cervical spine – slight inward curveThoracic spine – slight outward (kyphotic) curveLumbar spine – slight inward (lorded) curve

Cervical Lengthening – slight chin tuck and lengthening through the back of the neck extending out the top of the head

Keys to Effective Training..cont’d

Balls, Bands & Balance

Range of Motion – total range of angle which a joint or series of joints is able to moveControl – control the movement by going slowly and paying attention to what you are doing; keep in mind each exercise has a specific function Concentration – focus on the muscle that you want to work and you will see that you work harder just by concentrating on that focus pointBreathe – Generally, Inhalation = opening/extending; Exhalation = closing or contracting- For beginning use a breathing technique that’s most comfortable for you

BALANCE EXERCISES

Balls, Bands & Balance

Balance Exercises

Balance Training

- Important contributor to falls prevention

- Majority of falls occur in walking, turning, climbing stairs or changing positions

- Effective interventions include practicing these activities

- Strengthen muscles around the hips, knees and ankles

Balls, Bands & Balance

Balls, Bands & Balance

• Stand with feet shoulder width apart, with ball in hands in front of body.

• Shift weight onto right leg, and slowly lift left fot to mid-calf level; hold.

• To challenge balance further, slowly vary position of arms by bringing balls forward, back, to sides, and above head, etc.

Unipedal Stance

Balls, Bands & Balance

• Feet together, ball in one hand, arms stretched out to either side

• Walk forward, heel to toe, 10 steps• Turn around, and return to start position.• To challenge balance, raise arms laterally

above head and pass ball from one hand to other.

• Advanced option: If you are comfortable and steady; moving forward, try walking backward rather than turning around.

Tandem Walking

Balls, Bands & Balance

Functional Reaching

• Stand with feet shoulder width apart or wider• Begin with ball in right hand, reach ball

forward keeping feet planted• Repeat reaching to either side without moving

feet, and then with other arm• To further challenge : reach as far as possible

while holding ball in both hands and narrow your base of support

Balls, Bands & Balance

• Stand with feet shoulder width apart, hold ball in front with both hands

• Move hips around in circles, making circles larger as you progress.

• Pass ball around waist as you circle hips• After 10-20 circles switch direction and repeat• Advanced Option: do same exercise with feet

closer together giving you a more narrow base of support

Hip Circles

Balls, Bands & Balance

Over the Moon: Basic Stretch, Rock Forward & Sit up

• Sit tall at edge of chair, knees slightly apart, shoulders back and down.

• Place both hands on ball. Take a deep breath.

• Exhale fully leaning forward at hips while reaching over the ball

• Inhale as you roll back to sitting tall • Repeat 8-12 times.

Balls, Bands & Balance

Progression:

Heavy Hands – Sitting or Standing

• Sit/Stand tall with shoulders back and down

• Hold light hand weights in each hand, bend both elbows 90 degrees.

• Begin to swing your arms at a slow and steady pace. Repeat 8-12 times.

Sitting Standing Walking* Try to increase length of strides as you

walk

Balls, Bands & Balance

Kayaking

• Sit tall with feet flat on floor• Both hands on pole, shoulder width,

palms down & lift pole to shoulder height• Dip pole low on left side and pull back• Return to center, Repeat on right side.

Return to centre• Link strokes to develop rhythm. • Repeat 8-12 times.

Balls, Bands & Balance

Chair Stands

• Sit tall in chair, engage abs and back.• Breathe in and lean forward from the

hips (not waist)• Stand up as you breathe out• Slowly sit down on the chair while

keeping back, head and neck aligned• Repeat 8-12 times

Balls, Bands & Balance

• Stand tall, use a chair/wall as support if needed• Mark a line 12-18in ahead with tape, chalk etc.• Tap right foot on line. Bring it back and repeat 8-

12 times.• Tap left foot on line. Bring it back and repeat 8-

12 times. • Alternate right and left taps. Repeat alternate

sequence 8-12 times.

Step and Stop

Balls, Bands & Balance

• Stand tall, feet shoulder-width apart, one foot forward and one back

• Shift weight from rear foot to forward foot, keeping hips and shoulders square and feet on ground

• With ball between palms, move hands in big “wheel” motion (extend arms in front at hip level, back towards body at shoulder height, then back down to hips)

• Do 8-12 wheels then switch feet placement & repeat

Tai Chi – Prayer Wheel

Balls, Bands & Balance

Standing Weight Shifts

• Stand tall; feet hip-width apart• Shift weight to right foot, back to center then to

left foot, back to center • Repeat alternating sequence 8-12 times.• Progress by widening stance & add knee

bends to leg receiving body weight• Progress further by lifting leg that is not

supporting weight• Use chair for stability if needed

Balls, Bands & Balance

Opposing Circles

• Divide participants to two groups. Form an outer circle & inner circle.

• One circle walks counterclockwise while the other walks clockwise.

• Slow down, then change directions• Switch inner participants to outer circle and outer

circle participants to inner circle.• Repeat coordinated walking

Balls, Bands & Balance

Keeping you on Your Toes (Plantar Flexion)

• Stand tall. Place hands on chair for support

• Keeping heels on floor, shift weight to toes

• Lift heels (standing on tip toe) & find balance over balls of feet

• Hold 3 seconds & lower heels back down

• Repeat 8-12 times.

Balls, Bands & Balance

• Stand tall with right footslightly in front and toe dorsi-flexed up (chair for support)

• Rock forward and lift rear knee up and in front

• Hold. Bring rear leg back down, shifting weight back & lifting front toe off the ground

• Repeat 8-12 times, then switch legs..

Rock Forward, Knee Lift

Balls, Bands & Balance

• Stand tall feet shoulder-width, one forward & one back

• Rock weight onto back leg, while lifting front knee; Balance on back leg

• With lifted-leg, touch heel down first,& roll forward onto toes, coming up to balance on toes

• Shift weight back, and repeat 8-12x• Switch legs and repeat.

Heel-Touch and Roll-Up

Balls, Bands & Balance

Pendulum Legs

• Stand tall behind chair. Place one hand on chair for support.

• Shift weight to right leg & lift left leg slightly in front

• Swing left leg from side to side by abducting and adducting the hip of the left leg

• Repeat 8-12 times • Switch legs and repeat.

Balls, Bands & Balance

Come up with 2 additional exercises

you could do to promote Balance

BALL EXERCISES

Balls, Bands & Balance

Ball Exercises

Training with Small exercise Balls

- Incorporate small balls into functional mobility programs

- Learn stabilizing techniques to improve strength, balance and flexibility of older adults

- Balls can be used to encourage fluidity and rhythm and to help modify exercises and postures that may be too easy/hard for older adult participants

Balls, Bands & Balance

Benefits of Using Balls

• Improves core stabilization• Improves balance, posture, body awareness and

coordination • Can progressively increase or decrease the

intensity of each exercise by making slight adjustments in body position

• Provide dynamic resistance• Help to reduce stress on joints• Can enhance the “fun” of exercise

Balls, Bands & Balance

Balls, Bands & Balance

• Sit tall with thighs together• Place the ball in lap; With both hands roll

the ball toward your knees and back again for range of motion

• To add an upper back stretch, pause at the end of the roll when the ball is closest to your knees. Hold for 15-20 seconds.

RANGE OF MOTION – BACK STRETCH

Balls, Bands & Balance

UPPER BODY COORDINATION AND RANGE OF MOTION

• Hold ball in hand at shoulder

• Stretch one arm out away from your body, then back to your shoulder

• Repeat reaching over head with ball

• Repeat with other arm

Balls, Bands & Balance

UPPER BODY RANGE OF MOTION & COORDINATION

• Seated at a table, hold one small ball in each hand and touch it to the same shoulder.

• Extend your elbow so that the back of your hand touches table, then back up to your shoulder.

• Repeat with the opposite hand.

Balls, Bands & Balance

RANGE OF MOTION – SHOULDER

• Hold the ball in your hand with your arm extended straight out in front of you

• Raise your arms above your head keeping elbows straight

• Repeat 8-12x then switch arms

Balls, Bands & Balance

RANGE OF MOTION – HIPS

• Seated in chair, place one foot on ball• With opposite foot, step to the side

then return to start position • Repeat with the other foot. • For added challenge place ball under

moving leg and roll ball under the foot while abducting hip

Balls, Bands & Balance

SEATED REACH – ABOVE & SIDEWAYS

• Seated with a wall in front of you, place the ball against the wall at eye level.

• With both hands roll the ball up the wall and back down

• Repeat reaching motion to the left and right sides.

Balls, Bands & Balance

UPPER BODY RANGE OF MOTION

• Seated at a table, roll the ball to the left using both hands, back to the centre, then to the right.

• Repeat motion rolling the ball under the palms, forward and backward

Balls, Bands & Balance

UPPER BODY RANGE OF MOTION

• While seated in a chair, reach the ball to the floor beside your chair while maintaining core integrity

• Repeat using the other arm

Range of Motion & Coordination

• Hold one ball in each hand. • With your left arm, touch the

ball to the top of your head while reaching across your body with your right arm.

• Repeat the same using the opposite arms

• ….. Simon Says?!

RANGE OF MOTION – NECK

• Hold ball in left hand with arms extended to sides at shoulder height

• Slowly rotate your head to the left, looking over your left shoulder, hold for 6-8sec

• Bring ball and head to centre, switch hands and repeat to the right

• Strength is added by keeping arms up at shoulder level*

ROTATION OF WRISTS

• Hold the ball at chest level with both hands.

• Rotate ball in your hands so that it rotates away from you

• Repeat rotating the ball toward you.

BALL EXERCISES – UPPER BODY STRENGTH

MODIFIED SEATED PUSH-UPS

• Seated tall, in front of a wall, place ball against wall just below eye level; both hands on ball

• Lean forward at the hips, flexing the elbows, then exhale, pressing hands through the ball and extending the arms until you return to start position

SITTING LEG POSTURE & STRENGTHENING

• Sit tall in chair. • Place ball between your ankles and palms on

insides of either knee • Squeeze legs together at ankles and knees

as you press outward with the hands creating resistance on the adductor muscles

• Hold for 8-12 sec then release; repeat 2-3x

CHEST PRESS

• Hold the ball between your palms at chest level with your elbows pointing outwards.

• Press palms together through the ball, while contracting the pectoral muscles

• Repeat 8-12x

BICEP STRENGTHENING

• Place the ball on your shoulder. • With the same hand, use your palm and

press down on the ball, then release. • Repeat using the opposite side.

DELTOID AND PECTORAL STRENGTH

• With arm extended straight, place ball underneath the arm

• Adduct the arm while squeezing through the ball to create resistance, then release

• Repeat 8-12x then switch arms

FOREARM GRIP STRENGTH - PRONATION AND SUPINATION

• Hold ball in one hand with palm facing up

• Squeeze ball while rotating arm so that palm faces down; then release

• Squeeze ball again and rotate back to palm-up position

• Repeat sequence 8-12 times, then switch arms

FOREARM GRIP STRENGTH - FLEXION AND EXTENSION OF

THE WRISTS

• Hold ball in hand with arm straight out and palm facing up

• Keep elbow straight and squeeze ball while flexing wrist up

• Release squeeze as you extend your wrist back to start position

• Do 8-12 reps, then repeat with other hand

FINGER STRENGTH

• Hold ball in hand(s) and squeeze the ball with your fingers

• Imagine you are touching each finger to your thumb through ball

• Repeat several times

ISOMETRIC ABDOMINAL STRENGTH

• Sitting tall, place ball on one knee & both hands on top of one another on ball

• Press hands down through the ball by contracting the abdominal muscles

• Do 8-12 reps, then repeat with ball on other knee

*note* The movement is coming entirely from the core – Keep arms stable!

SITTING POSTURE WITH BICEPS STRENGTHENING

• While sitting in a chair place ball behind back for lumbar support

• Hold a weight in your hand and flex the elbow bringing weight to the shoulder

• Do 8-12 reps, then repeat with the other arm

STRENGTHENING - BICEPS

• While seated tall in a chair, hold the ball between both hands, & rest hands on thighs

• Keeping elbows tucked in at the waist, squeeze hands together through the ball while raising the ball up to your chest

• Release squeeze and return ball to start position

• Repeat 8-12 times

STRENGTHENING – TRICEPS

• Sit tall in a chair & hold ball with both hands, arms straight above your head

• Flex elbows, bringing the ball back behind your head

• Squeeze palms together through the ball as you extend elbows back to starting position

• Repeat 8-12x

BALL EXERCISES – LOWER BODY

SQUATS

• Stand behind a chairwith ball between your thighs & feet hipwidth apart

• Bend knees and squat down as far as you can but keep your knees behind your toes

• Repeat 8-12 times

CALF STRENGTHENING – HEEL RAISES

• Hold onto the back of a chair with a ball between your legs

• Lift yourself up onto your toes, hold, and return heels back to the floor

• Repeat 8-12 times

Seated Alternative: •Place ball between knees & hands on top of knees •Lift heels off the ground as you press down through the knees to increase resistance; hold, then return to start

INNER THIGH STRENGTHENING

• Sit tall in a chair. • Place ball between your knees (and one

behind your back if possible) • Squeeze your knees together, pressing

through the ball; hold, then release. • Repeat 8-12 times

BUTTOCKS AND HAMSTRING STRENGTH

• Sit tall in a chair • Place the ball underneath the

arch of your foot. • Press straight down through the

ball with your foot, hold, then release

• Repeat 8-12 times then switch to the other foot

PROPELLING WITH LEGS

• Place one ball under each foot (or do one at a time)

• Extend one leg out, by rolling foot over the ball, and hold for 8 seconds before returning to start position

• Repeat extension with the opposite leg• With 2 balls, develop a rhythm by

alternating leg flexion & extensions …as if you were foot propelling a wheelchair

Balls, Bands & Balance

Come up with 2 additional Exercises that

you can do with the Balls….

STRENGTH & RESISTANCE BAND EXERCISES

Balls, Bands & Balance

Strength and ResistanceBand Exercise

Training with Resistance Bands

In older adults, Resistance band training has been shown to:

Balls, Bands & Balance

o increase strength of knees, ankles, shoulders etc.o increase gait stability and velocityo increase balance (in healthy and stroke patients)o improve overall functioning and functional scoreso decrease disabilityo decrease shoulder and back paino increase grip strengtho decrease fall risk

Balls, Bands & Balance

Benefits of Using Resistance Bands• Convenient to use at home or gym

• Light weight = easy to travel with

• Many different lengths and resistances

• Changing hand placement can change resistance

• More safe than free weights if dropped

• requires muscle activation throughout ROM because

you cannot “cheat” & use momentum

• gravity does not affect bands like it does weights,

allowing more flexibility in the movements performed (ie.

Diagonal)

Chest Press

Target Muscles: Pectoralis Major

• Stand tall (or sit with feet flat on floor)• Wrap band around shoulder blades and

under arms• Grasp band at shoulder level with both arms

at 90 degrees, palms down• Extend arms forward, hold & return slowly• Repeat 8-12 times

Chest Pull

Target Muscles: Triceps, Rear deltoid & Trapezius*

• Stand tall (or sit tall with feet flat on floor)• Grasp band in both hands (palms down) in front at

chest level (shoulder width) with elbows pointed out to sides

• Exhale and extend arms out to sides• Hold and return slowly to start position• Repeat 8-12 times *Note* by alternating start position to shoulders rotated up and palms facing forward you work the trapezius more

Elbow Extension

Target Muscles: Triceps

• Sit tall with feet flat on floor• Hold band with both hands below chest level,

keeping elbows in at the waist• Keep left arm stable while extending right elbow

down and back (keep both elbows tight to waist at all times)

• Hold and slowly return arm to start position• Repeat 8-12 times; Then switch arms

Shoulder Flexion

Target Muscles: Anterior deltoid

• Sit tall with feet flat on floor &shoulders back

• Step on one end with right foot & hold other end in right hand with palm down

• Keeping arm straight, flex the shoulder forward until arm is parallel with the floor

• Slowly release to start position• Repeat 8-12 times then switch arms

Arm Raise

Target Muscles: Deltoids

• Sit tall with feet flat on the floor & shoulder blades down

• Step on one end of the band with right foot & grasp the other with the right hand, palm facing inward

• Laterally raise arm, keeping elbow straight, until arm is parallel with floor; hold, then slowly release arm back down to side

• Do 8-12 reps then repeat on left side

Elbow Flexion

Target Muscles: Biceps

• Sit tall on chair with feet flat• Place band under right foot &

grasp band with right hand (palmfacing up)

• Flex elbow, bringing palm to shoulder • Hold, then slowly release the arm• Repeat 8-12 times then switch to left arm.

Hip Abduction

Target Muscles: Abductors

• Stand tall (or sit with feet flat on floor)• Loop band around right ankle and step on

loose ends with left foot• Abduct right leg to the side, hold, and

return leg slowly• Do 8-12 reps, then switch band to left leg

for 8-12 reps

Hip Extension

Target Muscles: Gluteus Maximus & Hamstrings

• Stand tall behind chair (or wall)• Loop band firmly around right ankle &

step on ends with left foot• Extend the right hip back keeping the knee

straight and back upright (do not arch or flex spine)

• Hold and slowly return hip to neutral position • Repeat 8-12 times, then switch to other leg

Hip Flexion

Target Muscles: Hip Flexors

• Stand tall behind chair. • Have band looped around

right foot and step on ends with left • Keeping posture tall, slowly flex the hip bringing

the knee toward the chest• Hold, then return leg slowly to neutral position • Do 8-12 reps, then switch legs

Knee FlexionTarget Muscles: Hamstrings

• Stand tall behind chair• Loop band around right foot &

step on ends with left foot• Slowly flex the right knee up behind you as far

as possible (90 degrees)• Hold, then slowly release to start position• Do 8-12 reps then switch to left leg & repeat

Leg PressTarget Muscle: Quadriceps

• Sit tall in chair & hold band ends in either hand• Flex right leg up, wrapping band around the

sole of the foot• Keep elbows tight at the waist while slowly

extending right leg forward; hold, then slowly return to starting position

• Repeat 8-12 times, then switch to the left leg

Come up with 2 additional exercises that

can be done with the bands

MULTIJOINT DYNAMIC

EXERCISES

Dynamic Multi-joint Exercise Training

- multi-joint exercises involve movement of two or more joints

- For ADL’s, you rarely use a single joint to do the movements

- Multi-joint exercises can mimic everyday dynamic tasks- Supports the exercise training principle of generality -

several aspects can be trained in one exercise - In daily life muscular strength exists in general, not

specific, terms

Balls, Bands & Balance

Balls, Bands & Balance

Benefits of Dynamic Multi-Joint Training

-Efficient – spend less time doing exercise when you work

more than one area with a single exercise-Promotes balance – isolating individual muscles could lead

to strengthening that muscle, but surrounding muscles may

become weaker in comparison; leading to imbalances- Increases intensity – by working more muscles and joints

simultaneously, heart rate will increase which, in turn, will

raise the overall intensity of the session-Fun – by combining various exercises in different ways you

can promote variety in your classes and prevent boredom

Chest Pull with Heel Raise

Target Muscles: Gastrocnemius, Triceps & Deltoid

•Band at chest level; both hands•Extend right arm laterally then slowly Return to centre; repeat with left arm•Lift heels rising up onto toes and slowly lower (x2)•Repeat sequence 8-12 times

Triceps Kick with Toe Tap

Target Muscles: Tibilais Anterior & Triceps

• Band below chest level; both hands; elbows tucked at side

• Slowly extend right arm down and back for 8 counts, keeping elbows in place

• Release slowly while tapping toes 8 times• Repeat sequence 8-12 times, then switch to use

the left arm

Shoulder Shrug with Arm Abduction

Target Muscles: Trapezius & Deltoid

• Grab band at either end and step on middle with one foot

• Shrug shoulders 4 times (2 counts/shrug)

• Simultaneously abduct both arms until parallel with floor (4 counts up & 4 down)

• Repeat sequence 8-12 times

Lat Pull Down/ Leg Abduction

Target Muscles: Latissimus Dorsi & Leg Abductors

• Band above head; hands near middle• Keep left arm stable and pull down right

arm contracting Lats • Simultaneously abduct the same leg• Repeat with other side; 8-12 times per

side*Note* if simultaneous arm and leg movement is too difficult,

alternate between leg and arm movements

Back Extension & Squat with Functional Pulls

Target Muscles: Erector Spinae, Quads & Triceps

• Feet apart; band below chest level; both hands & elbows tucked in at sides

• Squat down and hold; complete 4 functional pulls• Come up; keep left arm in place; extend right arm,

flexing shoulder above head, while extending the left hip back

• Repeat sequence with left arm & right leg • Complete 4-6 reps for each side

Lunge and Upward Row

Target Muscles: Quadriceps & Trapezius

• Lunge stance with right leg in front; band under front foot and ends in each hand

• Press down into lunge (4 counts) come up (4 counts)

• Complete one upward row (4 counts up & 4 down); repeat sequence 8-12x

• Switch leg positioning and repeat

Squat with Shoulder Flexion

Target Muscles: Quadriceps & Anterior Deltoid

• Wide stance, band under right foot and end in right hand

• Squat down (4 counts) and hold• Flex right shoulder forward & release slowly,

then come up to standing• Repeat 8-12x• Switch band to left side & repeat

Lunge with Forward Punch

Target Muscles: Quadriceps, Triceps & Wrist Stabilizers

• Lunge stance with right foot in front; band below chest level in both hands, elbows tucked in at sides

• Lunge forward & punch with right arm keeping left elbow in place; repeat 8-12x

• Switch band to left side & repeat

Hip Extension and Hamstring Curl

Target Muscles: Gluteus Maximus & Hamstrings

• Stand tall, loop band around right heel & step on both ends with left foot

• Extend the hip back as far as possible & hold• Flex the knee, contracting the hamstring and hold• Slowly release to hip extension, then to start

position; repeat 8-12x• Switch band to other leg and repeat sequence

Squat March with Leg Abduction

Target Muscles: Quadriceps, Hip Flexors & Leg Abductors

• Feet wider than shoulder width, squat down and march for 10 steps before coming up

• Stand tall and abduct/adduct the right leg• Repeat sequence alternating right and left legs• Complete 4-6 lifts per side

Leg Press with Bicep Curl

Target Muscles: Quadriceps & Biceps

• Sit in chair with ball as lumbar support; right knee up and flexed with band around right foot; hold either end of band

• Keep elbows tucked in at sides & extend right leg straight out in front; return slowly

• Pause and complete one tandem bicep curl, before repeating the sequence 8-12 times

• Switch band to left foot & repeat

Abdominal Crunch with Seated Row

Target Muscles: Rectus Abdominus, Trapezius & Rhomboids

• Sit at edge of chair with feet straight out front & band looped around feet; ends in either hand

• Keep hands on thighs & slowly lean toward the back of the chair without touching it; pause and return to upright

• Retract shoulders in a rowing motion; feel a squeeze between shoulder blades & release

• Repeat sequence 8-12 times

Abdominal Crunch with Shoulder Abduction (elbows flexed at 90 degrees)

Target Muscles: Rectus Abdominus & Posterior Deltoid

• Sit at edge of chair with feet straight out front & band looped around

• Keep elbows at sides & slowly lean toward the back of the chair; pause & return to upright

• With elbows at 90 degrees, abduct arms until parallel with ground, pause and return elbows to side

• Repeat sequence 8-12 times

Oblique Crunch with Adductor Squeeze

Target Muscles: External Obliques & Leg Abductors

• Sit tall at edge of chair with ball between thighs• Lean back to the right slowly, then slowly return

to upright; repeat to the left• Sitting upright squeeze ball between thighs and

hold for 8 counts• Repeat sequence 8-12 times

Around the World Squat with Abs

Target Muscles: Quadriceps & Abdominals

• Stand with feet wider than shoulder width and ball in hands above head

• Keep arms straight while squatting down & simultaneously moving arms in large circles to the right

• Complete 8-12 circles, then switch to the left for 8-12 circles

Come up with 2 additional Multi-Joint

Exercises that you could do with your senior

participants

Questions?

Nazia Bhatti nbhatti6@uwo.ca

519-661-2029

Canadian Centre for Activity and Aging

ccaa@uwo.ca1-866-661-1603

www.uwo.ca/actage

Balls, Bands & Balance

References

The Scientific and Clinical Application of Elastic Resistance. Page, P. & Ellenbecker, T. Human Kinetics, Champaign, Illinois 2003.

Hughes, C.J., P. Page & D. Maurice. 2000. “Elastic Exercise Training.” Orthopaedic Physical Therapy Clinics of North America 9(4): 581-95

Tudor-Locke, C., Ecclestone, N. A., Paterson, D. & Cunningham, D. A. (1997). Seniors Fitness Instructors Course (SFIC): Resource Manual. London, ON: Canadian Centre for Activity and Aging.