Exercise Routine Using Hand Weights Handled Resistance Bands Yoga Block

Today we’ll use different equipment for our exercise routine. While it is geared toward beginners, seniors, and those with mobility issues or arthritis, many others may find these beneficial as well. It focuses on improving strength, flexibility, and circulation while being gentle on the joints. The exercises target various muscle groups and can be performed entirely from a seated position. Always consult with a healthcare professional before starting any new exercise program.

Equipment needed:

• Resistance Bands with Handles Light Strength Level
• Hand Weights 3 lb.
• Massage Roller Ball
• Yoga Strap
• Yoga Block

Warm-up (5 minutes):

• Neck rolls: Gently roll your head in a circular motion, 5 times clockwise and 5 times counterclockwise.
• Shoulder shrugs: Raise your shoulders towards your ears, hold for 2 seconds, then lower. Repeat 10 times.
• Arm circles: Extend your arms out to the sides and make small circular motions, 10 forward and 10 backward.

Routine (20-30 minutes):

• Seated Leg Lifts with Resistance Band (3 sets of 10 reps per leg)
  • Loop the resistance band around your ankles.
  • Keeping your back straight, lift one leg straight out in front of you.
  • Hold for 2 seconds, then lower slowly.
  • Repeat with the other leg.
• Arm Curls with Hand Weights (3 sets of 12 reps)
  • Hold a 3 lb. weight in each hand, arms at your sides.
  • Curl the weights up towards your shoulders, then lower slowly.
• Seated Twist with Yoga Block (3 sets of 10 reps each side)
  • Hold the yoga block with both hands in front of your chest.
  • Twist your torso to the right, hold for 2 seconds, then return to center.
  • Repeat on the left side.
• Seated Row with Resistance Band (3 sets of 12 reps)
  • Secure the middle of the resistance band under your feet.
  • Hold the handles with palms facing each other.
  • Pull the bands towards your lower ribs, squeezing your shoulder blades together.
  • Slowly return to the starting position.
• Ankle Rotations with Massage Roller Ball (1 minute per foot)
  • Place the massage roller ball on the floor.
  • Gently roll your foot over the ball, focusing on the arch and heel.
• Hamstring Stretch with Yoga Strap (Hold for 30 seconds per leg)
  • Sit at the edge of your chair with one leg extended.
  • Loop the yoga strap around the sole of your extended foot.
  • Gently pull the strap to feel a stretch in your hamstring

Cool-down (5 minutes):

• Deep breathing: Take 5 deep breaths, inhaling through your nose and exhaling slowly through your mouth.
• Gentle neck stretches: Tilt your head to each side, holding for 10 seconds.
• Shoulder rolls: Roll your shoulders backward 10 times, then forward 10 times.

Important:

• Consult Your Healthcare Provider: Before starting any exercise routine, especially if you have joint pain or a chronic condition, consult with a healthcare professional or physical therapist. They can tailor a program to your specific needs.
• Listen to Your Body: It’s crucial to pay attention to how your body feels during and after exercises. If any movement causes pain, adjust the exercise or skip it altogether.
• Start Slowly: Begin with a few repetitions and gradually increase as your comfort level improves. Consistency is more important than intensity.
• Focus on Form: Ensure you are using proper form to avoid further strain on your joints. Keeping movements slow and controlled is key.
• Hydrate