Modified elastic band with a coconut shell on muscle strength and balance in the elderly

The participants were randomly assigned to either the exercise (n=15) or control groups (n=15). All training sessions were performed under the supervision of a physiotherapist. The exercise group used a modified elastic band with a coconut shell three days a week for four weeks. Both groups received a single educational session on fall prevention after a baseline assessment. The Functional Reach Test (FRT) and Timed Up and Go Test (TUG) were used to assess balance, respectively. The 30-second chair stand test (30CST) was also used to measure leg strength. All outcome parameters were measured at the beginning of the study, immediately after a single exercise session, and after four weeks of exercise. The intensity of program consisted of two level including low (7-11) and moderate (12-14) dose due to progression assessed by RPE. In this study, a home-based exercise program was established. The elastic band resistance training program consisted of the warm-up phase, exercise condition, and cool-down phase. Each program session lasted for around 45 minutes. During the warm-up phase, stretching (four positions), general active exercise (three positions), and self-foot massage (two positions) were performed, respectively. In the exercise condition, 11 positions involving upper and lower limb resistance were performed using a modified elastic band with a coconut shell. Theses exercises included biceps curls, shoulder abduction, and seat knee flexion and extension. The participants performed 2–3 sets of 10–15 repetitions for each exercise. For the cool-down phase, self-foot massage (one position) and breathing exercise (two positions) were performed, respectively. For the first two weeks of the program, all participants in the exercise group were asked to perform two sets of 10 repetitions per exercise position. After two weeks of the program, all participants in the exercise group were asked to perform three sets of 15 repetitions per exercise position for progressive overload training. The exercise equipment was made from one piece of coconut shell (diameter x height: 6 x 3 inches) and connected with an elastic band. For the first two weeks of the program, the elastic band was made from 240 rubber bands (diameter 1 inch). After two weeks of exercise, an elastic band made from 360 rubber bands was then used for the purposes of training progression. All participants in the exercise group received an exercise poster, logbook, and weekly phone call to assist and facilitate their exercises. Meanwhile, the control group was asked to maintain their activities of daily life and received a telephone call once a week.