EXERCISE | Resistance Band

Resistance bands are effective tools for both strength training and rehabilitation due to their variable resistance, which challenges muscles throughout the range of motion. They facilitate functional movement patterns, making exercises more applicable to daily activities. Their low-impact nature reduces the risk of injury, making them suitable for people of all fitness levels and those recovering from injuries. With their versatility and portability, resistance bands offer a convenient way to target various muscle groups anywhere, promoting consistency and adherence to exercise programs. Overall, they contribute to improved strength, mobility, and overall physical function.

Dosage: Perform 2-3 sets of 10-15 reps for each exercise.

Shoulders

Strengthening deltoids and rotator cuff muscles helps stabilize the shoulder joint and prevent injuries.

Shoulder IR/ ER:

Secure one end of the band to a fixed object at elbow height.
Hold the other end with hand, elbow bent at 90 degrees.
Rotate arm inward/ outward against the resistance of the band.

Front Raise/ Flexion:

Secure one end of the band at floor level.
Stand on the band with hand holding the other end, palm facing down.
Lift arm forward and upward against the band’s resistance.

Shoulder Press:

Stand on the resistance band with feet shoulder-width apart.
Hold the handles at shoulder height with palms facing forward.
Press the handles upward until arms are fully extended overhead, then lower back down.

Arms

Strengthening biceps, triceps and forearms muscles improves upper extremity function and prevents injuries.

Bicep Curl:

Stand on the band with feet hip-width apart.
Hold the handles with palms facing up.
Curl the handles towards shoulders.

Tricep Extension:

Anchor the band overhead.
Hold one handle with one hand behind head.
Extend arm upwards against the band’s resistance.

Chest

Strengthening pectoralis major, anterior deltoids, triceps muscles aids in upper body stability and functional movements.

Chest Press:

Secure the band behind at chest height.
Hold the handles with elbows bent at 90 degrees.
Push the handles forward until arms are straight.

Chest Fly:

Anchor the band behind at chest height.
Hold the handles with arms extended to the sides.
Bring arms together in front.

Back

Strengthening latissimus dorsi, rhomboids, trapezius muscles improves posture and reduces back pain.

Lat Pulldown:

Anchor the band overhead.
Hold the handles with arms extended, palms facing forward.
Pull the handles down to sides.

Seated Row:

Sit on the floor with legs extended.
Loop the band around feet and hold the handles.
Pull the handles towards torso, squeezing shoulder blades together.

Core

Strengthening rectus abdominis and obliques muscles improves core stability and reduces the risk of low back pain.

Pallof Press:

Anchor the band to a sturdy object at chest height.
Stand sideways to the anchor point, holding the handle with both hands at chest level.
Extend arms straight out in front, then slowly rotate away from the anchor point and back to center.

Seated Russian Twist:

Sit on the floor with legs extended, band wrapped around feet.
Hold the band handles with both hands.
Twist torso to one side, then to the other, keeping core engaged.

Legs

Strengthening quadriceps, hamstrings and glutes muscles enhance lower body function and stability.

Squats:

Loop the band around both legs, just above the knees.
Lower your body by:

bending knees
pushing hips back
keeping chest up
knees tracking over toes
thighs parallel to the ground or as low as comfortable

Push through heels, squeezing glutes at the top.

Lateral/ Crab Walk:

Place a resistance band around both ankles.
Stand with feet hip-width apart, knees slightly bent, and maintain a slight bend in the hips.
Take a small step to the side with one foot, keeping tension on the band. Follow with the other foot to return to hip-width stance.

Glute Bridge:

Lie on back with knees bent.
Loop the band around thighs just above the knees.
Lift hips towards the ceiling against the band’s resistance.