Exercises Using Elastic Bands

Nov 19, 2009 | By Steve Silverman

Recovering from an injury can be a difficult time. Right after the injury, you may have no choice but to rest and not use the muscle or joint that has been hurt. However, you can't stay on the sidelines too long, if you want to regain a competitive edge. You have to start rehabbing and exercising. Using elastic bands can help you get back to top shape without risking further injury.

Overhead Stretch

If you have had a shoulder or back injury, overhead stretching exercises can help you return to form quickly. Grasp an exercise band in both hands. Put your hands behind your head. Pull each side about 12 inches and hold the stretch for about three seconds. Do this 10 times, take a 30-second break and repeat the set.

Exercise Band Squat

Place one end of the exercise band under your feet. Hold the other end of the band at shoulder level. Squat down as if you were a catcher in baseball and rise up to a standing position. Do this 10 times, take a 30-second break and repeat the set.

Bicep Curls

Stand on one end of the exercise band with your right foot. Hold the other end of the band in your right hand at mid-thigh level. Curl the exercise band to shoulder height and then return it to the mid-thigh position. Do this 10 times and then do the same stretch on your left side. Take a 30-second break and repeat the set.

Triceps Extension

Hold the exercise band in your left hand at buttocks level. Hold the other end of the band in your right hand and bend your elbow, so that the band is on the left side of your neck. Straighten your arms, using your triceps to power the move, and then return to the starting position. Do this 10 times and switch arms, so you are doing the work with your left hand. Take a 30-second break and repeat the set.

Chest Press

Lie down on your back and hold the exercise band in both hands. The length of the band should be under your shoulder blades. Take the end of the band in your right hand and pull it in to your chest. Return to the starting position. Do the same move with your left hand. Continue to alternate this press move until you have done 10 on each side. Take a 30-second break and repeat the set.