One of my senior personal training clients almost cancelled a session recently because she was worried her wrist pain would stop her from holding a dumbbell. I reassured her that there were plenty of other exercises we could do.
This is where long and short-loop or resistance bands can be effective. They are a gentle way to make bodyweight moves more challenging without straining your wrists.
I’ve created this six-move wrist-friendly full-body workout designed with older adults in mind, and all you need is a short-loop resistance band. Use a wall or sturdy surface for support if you are worried about your balance.
How to do the wrist-friendly workout
The moves:
- Banded knee lift
- Banded reverse leg extension
- Standing banded donkey kick
- Squat and alternate calf raise
- Forearm banded press
- Seated banded knee lift and hold
1. Banded knee lift
Sets: 2 Reps: 6-10 each side
- Stand with your feet hip-width apart with a band wrapped around your midfoot of both feet.
- Hold onto a sturdy surface for support.
- Lift one foot off the floor, stretching the band as you raise your knee to hip height.
- Return your foot to the floor, then repeat on the other side.
- Continue, alternating sides with each rep.
2. Reverse leg extension
Sets: 2 Reps: 6-10 each side
- Stand with the band around your left ankle and under your right foot.
- Shift your weight onto your left foot, using a stable surface for support if you need.
- Bend your right knee to raise your right foot off the floor, then push your heel back and extend your right leg behind you.
- Reverse the movement, bringing the right knee forward and repeat.
- Do all your reps on one side, then switch sides.
3. Standing banded donkey kick
Sets: 2 Reps: 6-10 each side
- Stand with the band wrapped just above your knees, facing a sturdy surface for support.
- Shift your weight into your left foot, then bend your right knee to 90° to raise your right foot behind you.
- Kick your right foot behind you, so your sole faces up.
- Reverse the movement.
- Do all your reps on one side, then switch sides.
4. Squat and alternate calf raise
Sets: 2 Reps: 6-10
- Stand with your feet slightly wider than hip-width apart.
- Bend your hips and knees, pushing your hips back, to lower until your thighs are parallel with the floor, or as far as your mobility allows.
- Push through your heels to return to the starting position.
- Raise one heel off the floor, lower it, then repeat on the other foot.
5. Forearm band press
Sets: 2 Reps: 6-10
- Stand with a band wrapped around your forearms, halfway between your wrists and elbows.
- Raise your arms to chest height, with your elbows bent at 90°, forearms together and palms facing.
- Open your arms out to the sides, pulling the band apart.
- Return to your starting position with control.
6. Seated banded knee lift and hold
Sets: 2 Reps: 6-10 each side
- Sit in a chair with your feet flat on the floor and a band wrapped around your thighs, just above your knees.
- Rest your hands on your thighs or the side of your chair.
- Brace your core and slowly lift your right knee a few inches off the floor.
- Hold for three seconds.
- Lower down and repeat on the other side.
