Flat rubber bands are used to do resistance exercises for performance and for rehabilitation. The bands may be completely closed to form a loop or may have two open ends for you to hold. The American College of Sports Medicine advises that natural rubber latex bands are stronger and more elastic compared to synthetic bands, which will become hard and less elastic over time. You can purchase flat bands online to do the exercises at home.
Abductor Lateral Steps
The gluteus medius and gluteus minimus muscles, your two smaller glute muscles, enable you to move your leg away from your body. It is important to strengthen the small glute muscles as these muscles help improve your walking and running efficiency. You need a flat-band exercise loop of low tension to do lateral steps. Standing up, slip your feet into the loop with the loop around your ankles. Keep your feet shoulder-width apart throughout the movement to maintain tension on the band. Step your right foot out toward the right side about 1 foot away then bring your left foot toward your right foot, always sitting in a semi-squat position. Repeat for 10 steps in one direction, then 10 steps in the opposite direction.
Resisted Push-Ups
Use open-ended flat exercise bands to increase the resistance when you do push-ups. This is an effective way to gradually load your upper-body muscles to increase strength and muscle mass. You need a band as long as your arms are when stretched out to each side. Place the band behind you, wrapping the ends around your palms to create tension in the band. Perform push-ups as the band is stretched on your back, just under your shoulders. Do three sets of 10 reps, using tighter bands as your strength increases.
Shoulder Retraction Rehab Exercise
Flat exercise bands are commonly used to rehabilitate injured muscles and joints. Do a retraction exercise to strengthen the stabilizing muscles of your shoulder blade. Standing up, wrap the ends of a light tension band around each hand, your arms in front of you. Raise both arms until parallel to the floor then stretch the band as you squeeze your shoulder blades together to move your arms out to the sides. Repeat for three sets of 15 reps. If a light tension band is too easy, use a more difficult band.
Good Morning Exercise
The good morning exercise works your hamstring and glute muscles, the muscles extending your hips. You will need a large, heavy tension, looped band. This super-band is a flat, thick band commonly used for strengthening and power exercises, most of which come with utility straps to anchor in a door hinge. Secure the utility strap through the super-band and then as low as possible on a door hinge. Step through the band and slide it all the way up your back, right at your underarms. Holding the band in place, step away from the door about 5 to 6 feet. Then, keeping your legs and back straight, stick your buttocks out as you bend your trunk forward, feeling the stretch at the back of both legs. Squeeze your glutes together as you raise your trunk, leaning away from the door. Repeat for three sets of 10 reps.
References
- ACSM: Selecting and Effectively Using Rubber Bands
- "Personal Trainer Manual"; American Council on Exercise; 1997
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