Great moves with Tubes!

Elastic Tubes with Handles

Reminders:

1. No partner work with the tubes as differences in abilities could cause accidents.

2.Don't cue to have participants adjust length of tubes by wrapping it around their wrists or hands. Cue: Grasp along tube with a straight (neutral) wrist.

3. Please don't extend leg, with tube under foot, to do rows, etc., as tubes could easily roll off their foot and injure participant.

4. Remember to use the 10-second-rule for transitions: Plan your transitions so that they flow smoothly from one exercise to the next in 10 seconds or less.

5. Only use tubes with handles and check frequently for cracks in tubing.

Great moves:

1. Holding one handle in each hand (in front of the body)-bring R hand up, swing tube around head to the back of the body (Put coat on). L hand follows going around the head in the opposite direction and brings tube back to the front of the body (Take coat off). Repeat starting with the L hand.

2. With tube behind body, extend arms and hula hoop one direction and then the other.

3. Tubes around back and under arms. Holding the tubes in each hand (Can put *bracelet on): Give yourself a hug-raise R hand to triceps bend and extend (triceps extension). Repeat 8 - 12's. Hug yourself again and raise L hand to triceps bend and extend. Repeat 8-12 times.

As the instructor, remember to turn to the sides to demo triceps work so all can see the correct move.

4. Bow & Arrow: Put *bracelet on L hand. The R arm is out almost straight and R hand is holding the handle of the tube. The L hand grasps the tube- the closer you grab to the R handle, the harder it will be. (Both arms are up like you are about to shoot a bow and arrow.) Then pull tube back with the L arm, squeezing your shoulder blades together as you pull. Repeat 8-12x's and change sides.

5. Squats with tubes: Sit to place tubes under feet. Cross tubes and change hands, holding the tubes by the handles. Stand. Squat and as you stand, bring hands to hips. Relax hands as you squat-bring hands to hips as you stand. Modifications: They can uncross the tubes for an easier option or they can do the squats without the tubes.

6. Stand with tubes under feet. Hold one handle in each hand, palms facing body-pull handles up (like pulling on pants or overalls) and down. The wider the feet are apart, the harder this exercise is.

7. Stand with tubes under feet and one handle in each hand. Do alternating biceps curls, then both arms together. Can hold handles up (only go as far up as they can with a straight wrist) and pulse.

To be continued...

Please let me know if you have any questions about these exercises- It's so hard to describe an exercise without pictures!! Please share your exercises, too!

*"Putting bracelet on" refers to putting hand through the handle of the tube and then grasping the tube to adjust length. This helps to prevent the handles from swinging around.

The postings on this site are my own and don't necessarily represent SilverSneakers' positions, strategies, or opinions.