Stretch bands are used in elastic resistance training. While often associated with therapeutic, seniors' and beginner exercise programs, bands potentially provide a challenging workout. They enable multi-directional movement in different planes of motion and add variety to any exercise program. Stretch bands come in different resistances, shapes and lengths. Most band manufacturers sell a small attachment device, which allows you to secure the band to a stable object.
Stretch Band Ab Workouts
Stretch bands add challenge to easy abdominal exercises. They effectively eliminate the "momentum factor" often associated with the reverse curl. Lie supine on an exercise mat with your knees bent and your feet lifted. Place the band over your shins, hold each end securely to the floor, and lift your lower pelvis against the band's resistance. Perform 15 repetitions.
Place the band around your feet and extend your legs for the bicycle maneuver. Hold each end with each hand. Lift your head and shoulders from the floor. Simultaneously bend your right knee and your right elbow, rotating your upper torso toward your right elbow. Extend your legs and return to center. Repeat on the other side. Perform 20 repetitions, or 10 on each side.
Upper Back Workouts
Constant hunching over a computer atrophies your upper back muscles and causes poor posture. Some people exacerbate the situation by performing more chest than back exercises. The bands provide a convenient way to balance these muscle groups. Sit in an upright position with your legs extended. Wrap the band around your feet, and hold each end with each hand. Bend your elbows and squeeze your shoulder blades toward each other. Stabilize your torso and extend your arms with control. Perform three sets of 12 repetitions.
Use the attachment device to work the lat muscles, which run down the sides of your back. Secure the band to a point above your head. Sit on a chair or stability ball, and hold each end with each hand. Begin with your arms extended. Bend your elbows and bring the band down to your chest. Extend your arms with control. Perform three sets of 12 repetitions.
Sport Specific Band Workouts
Fitness expert Juan Carlos Santana, director of The Institute of Human Performance, recommends stretch band training to simulate athletic movements. Rotary sports, such as golf, tennis and baseball, benefit from the stretch band wood chop exercise. Attach the band to a point above your head. Stand in an upright position. Extend your arms, hold the band with both hands and use your obliques to rotate your torso, so that the band moves toward your opposite hip. Perform three sets of 12 repetitions on each side.
Stretch bands also prevent upper body sport injuries, such as rotator cuff tears. Use the attachment device to secure the band to a stable object. Stabilize your elbow by placing a towel under the working arm. Hold the band with your elbow bent, and your hand facing the attachment. Rotate your forearm inward toward your body's center. Perform 12 repetitions.
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