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That less-than-ergonomic desk set up?
Our backs gonna tell us about it.
All the time spent driving around in a car?
creator of the BOARD30 fitness system
Our hips wont lie about how much they hate it.
One particularly smart way to get in those workouts is by using resistance bands.
Trust us: It will kick your mobility, balance, and posture into gear!
It gives a little bit, she says.
That means you might hit more of those tricky-to-target muscles that improve balance and posture.
They make strength training more accessible
These flexible bands are a knockout for ease of use.
Bands typically come in very light, light, medium, heavy, and extra-heavy options.
You may also benefit from having a yoga block or pillow to sit on.
The yoga block helps my knees drop a little lower and it gives me some height, Fichtner says.
creator of the BOARD30 fitness system
Then, side bend to the left.
Inhale through the nose, then side bend to the opposite side.
Lower the arms back down to the floor.
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Hold it where it is sticky, Fichtner says.
Hold, take a breath, then bring the resistance band down.
Repeat at least two more times.
This gives you an internal and external rotation of your shoulders, Fichtner says.
This is going to help with that mobility.
Switch sides, and repeat.
Finish with those gentle shoulder rolls in both directions again.
Cat-cow
This movement helps with spinal flexion.
Then tuck the pelvis and chin, push the floor away and round your upper back.
Standing resistance band forward push
Grab the resistance band again and stand up.
Thread the band behind your back right at your bra line or scapula.
Then with your arms bent at 90-degrees, round your upper body and push your arms forward.
Repeat four more times.
This is really great for your posture, Fichtner says.
This will help you find where you are rounding, and how to bring your shoulder blades together.
Pay attention to how straight your arms get.
Most of us seniors cant extend our arms to a full extension, Fichtner says.
If you cant, dont worry about it.
Eventually you will be about to.
With palms forward, extend one arm at a time outward to the side, then bring it back.
Think of moving down and away.
Switch sides, and continue alternating.
Do you feel longer, taller, do you feel more in control?
After you try both arms individually, move into extending both arms at once.
Leg lifts
Place your resistance band under your feet while holding the ends in each hand.
Repeat a handful of times.
Next, try lifting the foot, setting it down, then bringing it back to your neutral stance.
Eventually, progress to pulsing it out to the side a few times before bringing it back to center.
Switch sides and repeat the pattern, starting with the slides.
Resistance lunges
A modified lunge with the resistance band, this move really targets balance.
Place the band behind your bra line again with the ends wrapped around your hands.
Step back into a lunge, while simultaneously pushing the band forward with your arms.
Then come back to standing.
Alternate sides and repeat for about 30 seconds.
Pushing the band forward helps hone in on core stability.
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