Move · Videos · Gentle & Seated · 23 min

Seated Band Strength Session (Age UK Oxfordshire)

Seated Band Strength Session (Age UK Oxfordshire) — video by Age UK Oxfordshire Play · 23:28

Video by Age UK Oxfordshire on YouTube · Open on YouTube

An Age UK Oxfordshire tutor leads a seated band session for older people: a gentle warm-up, then upper-back pulls, outer-thigh presses, chest and arm pulls, band leg extensions and a wrist and grip squeeze, finishing with stretches.

  • 23 min
  • Beginner
  • Low impact (no jumping)
  • resistance band, chair

Good forHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up: sit tall on the front third of the chair, tap your toes, then march and swing your arms. 0:43
  2. Mobility: shoulder shrugs and rolls, side bends, seated twists (lift tall first), heel-toe taps and wrist circles. 2:22
  3. Upper-back pull: band over your thighs, elbows in, pull it apart and squeeze your shoulder blades; 8 reps. 6:00
  4. Outer thighs: band wrapped round your thighs, press your knees wider than your hips and hold for four; 8 times. 8:39
  5. Chest pull: band round the back of the chair, press your arms forward without locking your elbows, then ease back. 10:55
  6. Leg extension: band under one foot, knee lifted, drive the heel away to hover over the floor; 8 reps. 12:48
  7. Other leg: the same eight band leg extensions, sitting tall without leaning back. 14:27
  8. Wrist and grip: roll the band up, then squeeze, twist and pull it apart; swap which hand is on top. 16:02
  9. Cool-down: wrist stretches, then a gentle march with arm swings. 18:04
  10. Stretches: calves, chest, hamstrings and triceps, each side where needed, then a gentle neck turn. 19:08

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Sit on the front third of the chair so your tummy muscles keep your back straight
  • Pick an effort where the last two reps of each set of eight feel quite hard
  • Keep shoulders back and down, and don't lock your elbows on the chest pull

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Shoulders takes loadband rows, chest pulls, shoulder rolls and arm swings
  • Wrists & hands takes loadband squeeze, twist and pull; wrist stretch
  • Elbows movesband rows, chest pulls, triceps stretch
  • Upper back movesband rows, side bends, seated twists
  • Lower back movesside bends, seated twists, sitting tall
  • Hips movesmarching, band knee push-outs, hamstring stretch
  • Knees movesseated marching, band leg extensions
  • Ankles & feet movesheel-toe taps, marching, calf stretch

Easier option from the coach: Fully seated; march and arm swings can be as big or small as you like

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Age UK Oxfordshire; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety