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Functional Training Protocol for Older Adults

Created By: The Academy

Description:
From Fahlman et al. 2011

Instructions:
Begin with 5 minute warm-up and end with 5 minute cool down. Perform 1 set of 10 repetitions for weeks 1-2, and then 2 sets of 12 reps for weeks 3 to 16. Begin with yellow band. Perform exercises to "mild" fatigue on the last repetition using rating of perceived exertion. Progress to next color band when you are able to perform more repetitions than prescribed before reaching fatigue. Perform these exericses twice a week at home as well.

Thera-Band Knee Chair Squat

Thera-Band Knee Minisquats
Instructions:
Begin with center of band under feet. Grasp ends of bands with hands by sides. Keep tension in the band with elbows straight. Keeping your elbows straight, slowly bend your knees while leaning forward slightly at the hips. Slowly return to starting position.
TIP: Keep your back straight.

Thera-Band Hip Flexion in Sitting

Thera-Band Hip Flexion (sitting)
Instructions:
Sit in a sturdy chair. Begin by looping the center of the band around the top of the knee of your exercising leg. Bring the ends of the band underneath the foot of the opposite leg to stabilize and grasp the ends by your knee. Slowly flex your hip against the band, pulling upward. Hold and slowly return.
TIP: Keep your back straight; don't lean forward.

Thera-Band Hip Extension (Kick Backs) in Standing

Thera-Band Hip Extension Older
Instructions:
Begin by looping the middle of the band around the ankle of the exercising leg. Place the ends of the band under the opposite foot to stabilize the band and grasp the ends in your opposite hand. Keeping your knee straight, extend your leg backwards against the band. Hold and slowly return.
TIP: Keep your back straight; don't lean over.

Thera-Band Hip Abduction (Kick Outs) in Standing

Thera-Band Hip Abduction (Kick Outs) in Standing
Instructions:
Begin by looping the middle of the band around the ankle of the exercising leg. Place the ends of the band under the opposite foot to stabilize the band and grasp the ends in your opposite hand. Keeping your knees straight, kick your leg outward against the band. Hold and slowly return.
TIP: Keep your back straight; don't lean over.

Thera-Band Hip Adduction

Thera-Band Hip Adduction
Instructions:
Securely attach one end of the band to a sturdy object. Attach the band above your ankle. Keeping your knee straight, bring your leg inward toward the opposite leg. Hold and slowly return. Use a sturdy object nearby for balance if needed.

Thera-Band Shoulder Seated Row in Sitting

Thera-Band Shoulder Seated Row Older
Instructions:
Extend your legs and wrap middle of band around feet. Be sure band is secure by wrapping the middle around your feet so it won't slip. Grasp both ends of band with elbows straight. Pull band upward and back, bending elbows. Slowly return to starting position.
TIP: Keep your knees and back straight.

Thera-Band Shoulder Bench Press in Sitting

Thera-Band Shoulder Bench Press (Sitting) older
Instructions:
Begin with band wrapped around your upper back. Grasp both ends of band with elbows bent and palms facing inward. Push band forward, extending your elbows to shoulder level. Slowly return to starting position.
TIP: Keep your back and neck straight. Don't shrug your shoulders. Don't hold your breath.

Thera-Band Shoulder Lateral Raise in Sitting

Thera-Band Shoulder Abduction (sitting) older
Instructions:
Place center of the band under both feet and grasp each ends with palms facing forward. Keep elbows at your side. Keep elbows straight and pull band up and to the sides of your body. Slowly return to starting position.
TIP: Keep your back straight and tummy tight. Don't perform this exercise if it causes shoulder pain. Don't hold your breath, and relax between each repetition.

Thera-Band Elbow Curl in Sitting

Thera-Band Elbow Flexion (sitting) older
Instructions:
Place one end of the band securely under your feet and grasp the other end of the band with your palm facing forward. Keep elbow at your side. Keeping wrist straight, bend elbow, bringing your hand to shoulder. Slowly return to the starting position.
TIP: Keep your back straight. Don't hold your breath, and relax after each repetition.

Thera-Band Elbow Extension in Sitting

Thera-Band Elbow Extension (sitting) older
Instructions:
Stabilize one end of band in opposite hand with elbow straight. Grasp band with elbow bent. Keep elbow behind your side. Straighten your elbow, pulling the band backward. Hold steady with opposite hand. Slowly return to the starting position. Repeat on other arm.
TIP: Keep your stabilizing arm straight.

Thera-Band Abdominal Crunch in Sitting

Thera-Band Abdominal Curl (Sitting) Older
Instructions:
Begin looping middle of the band around the back of a chair. Sit all the way back. Hold both ends of the band at your chest. Keeping ends of band at your chest, lean forward, keeping your back straight by bending at the hips. Slowly return to starting position.
TIP: Keep your back straight and bend at the hips. Be sure band is securely attached behind chair. Remember to breathe.
CAUTION: Older adults with osteoporosis should not perform this exercise!

Thera-Band Ankle Calf Raise in Standing

Thera-Band Ankle Calf Raise
Instructions:
Place the middle of the band under the balls of both feet. Grasp the ends of the band at your hips. Keeping your elbows straight, raise your heels off the floor. Hold and slowly return.

Thera-Band Ankle Dorsiflexion (Foot Raises) in Sitting

Thera-Band Ankle Dorsiflexion
Instructions:
Begin by wrapping the middle of the band around the foot of the ankle you are exercising. Place the ends of the band under the opposite foot to stabilize the band. Grasp the ends of the band at your opposite knee. Lift your foot upward against the band. Hold and slowly return.
Purchase Products Used in this Exercise Routine:

Consult your healthcare provider before beginning this exercise program. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. User must wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.

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