Exercise Routine Using Resistance Band Hand Therapy Ball Ankle Weights

This routine is designed for beginners or individuals with mobility issues or arthritis. All exercises can be performed while seated in a sturdy, comfortable chair.  It incorporates a resistance band, hand therapy ball, and ankle weights, but in a way that’s accessible for those who cannot get down to the floor. The exercises aim to improve upper body strength, hand dexterity, leg strength, and overall flexibility, all while remaining seated. Always consult with a healthcare professional before starting any new exercise program.

Equipment Needed:

• Sturdy chair without wheels
• Resistance Band (Light Resistance)
• Hand Therapy Ball
• Ankle Weights (2 lb.)

Warm-up (5-10 minutes):

1. Seated deep breathing: Sit comfortably in your chair. Take 5-10 deep breaths, focusing on expanding your ribcage and relaxing your shoulders.
2. Gentle neck rolls: Slowly roll your head in a half-circle from one shoulder to the other. Repeat 5 times in each direction.
3. Shoulder shrugs: Lift your shoulders towards your ears, hold for 2 seconds, then relax. Repeat 10 times.

Routine:

1. Resistance Band Arm Stretches (5-10 reps each)

• Sit upright holding the resistance band with both hands.
• Slowly raise your arms in front of you to shoulder height, stretching the band.
• Lower your arms back down.
• Next, hold the band at chest level and stretch it by moving your hands apart, then release.

2. Hand Therapy Ball Exercises (30 seconds each hand)

• Squeeze the therapy ball in your palm.
• Roll the ball between your palms.
• Use your fingertips to press into different points on the ball.

3. Seated Leg Lifts with Ankle Weights (10 reps each leg)

• Sit upright with your back against the chair.
• Attach the ankle weights.
• Slowly lift one leg straight out in front of you.
• Hold for 2-3 seconds, then lower.

4. Ankle Rotations (10 rotations each direction, each foot)

• Sit with your feet slightly off the ground.
• Slowly rotate one ankle in circles clockwise, then counterclockwise.
• Repeat with the other foot.

5. Seated Marching with Ankle Weights (30 seconds)

• Sit upright with your feet flat on the floor.
• Lift your right knee, then lower it.
• Lift your left knee, then lower it.
• Continue alternating in a marching motion.

Cool-down (5 minutes):

1. Gentle arm stretches: Extend one arm across your chest, use the other hand to gently pull it closer. Hold for 15 seconds, then switch arms.
2. Shoulder rolls: Roll your shoulders backwards 5 times, then forwards 5 times.
3. Deep breathing: Finish with 5-10 deep breaths, focusing on relaxation.

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