Page 154

Session 9

Session 9: Fitness Featured Exercise: Seated Rows72 As we age, the shoulders start to round forward as the shoulder, back, and abdominal muscles weaken. Many resistance exercises can re-strengthen these muscles. Seated rows will help strengthen back, neck and shoulders in a single exercise. How to: Sit on a sturdy, armless chair with feet flat on the floor and slightly apart. Step on the theraband with the center of the band in the middle of the feet. Hold each end of the band with your palms facing inward. Extend your arms beside your legs, forming a diagonal line between your shoulders and your feet. Slowly pull both elbows back, pulling the theraband until your hands are at your hips. Hold for one second and slowly return to the starting position. Variations: This exercise can also be done from a seated position on the floor. Sitting on the floor (you can sit on a towel or pillow for comfort), wrap the theraband around the feet, using the arches of your feet or shoes to secure the band. To start the exercise, arms will be stretched out toward the feet (but do not fully extend your elbows!). Sitting tall, slowly pull the theraband back until your hands are next to your hips. Hold for a second and return to the starting position. Remember to keep your elbows close to your body. For another variation (and to better strengthen the back of the shoulder muscle), modify your hand and elbow position with the “rear deltoid row”. Rather than holding the band with your thumbs pointing toward the ceiling, rotate your wrists so that the thumbs point toward each other (like you are holding bike handlebars). Start with your arms extended toward your feet, and when you pull the theraband back, allow the elbows to move away from the body so that they each point out to the sides. Your hands will be in line with the middle of your chest when you complete the motion. Hold for a second and slowly return to the starting position.

Tip! 72

When doing seated rows:  Keep your shoulders down and back  Sit up tall  Never fully extend your arms (the elbow should always have a

slight bend to it)  Hug your body with your elbows (don't let them point out to the sides)-unless you are doing the modified "rear deltoid" row

Seated rows [photograph]. National Institute on Aging at NIH. Retrieved from

http://www.nia.nih.gov/sites/default/files/nia_exercise_and_physical_activity.pdf

Session 9; Page 154

Profile for SAGE

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

Advertisement