Elastic resistance training began as a physical therapy modality, but gradually stretched its way into mainstream fitness arenas. Many fitness equipment manufacturers produce some form of elastic exercise band, but Thera-Band, a subsidiary of the Hygenic Corporation, began manufacturing resistance bands in 1976, long before band training became a fitness trend. The Thera-Band company website highlights resistance band research studies and features detailed, pictorial descriptions of Thera-Band exercises. The free registration allows you to save your favorite exercises.
Thera-Band Equipment and Programs
Thera-band makes wide, flat bands, best suited for stretching, continuous, circular bands, for leg work, and tube-shaped bands with handles, best for upper body work. The website features a drop down menu, which lets you choose the type of band, the body part, the plane of motion, the type of exercise and the population for which the exercise is best suited. It's also possible to choose complete exercise programs for injury post rehabilitation, sport specific training and special populations.
Closed-Chain Exercises
Closed chain exercises keep the working limb in a fixed position. This type of training creates compression forces in the joints, which are responsible for joint stability. Since closed chain exercises work more than one muscle group, perform them at the start of your workout. Begin with the one-legged mini squat. Place the band under one foot and hold the opposite end of the band with the corresponding hand. Pull the band toward your hip to increase the resistance, and lift the opposite foot so that it is a few inches from the floor. Maintain an upright spine as bend your working leg. Perform 12 repetitions, and then adjust the band so that the working foot is on its center. Step back with the opposite foot, and lift the heel. Keep your spine upright as you perform 12 lunges.
Chest and Back
This push-up series works your pectoral and upper back muscles. Assume a push-up position and wrap the band around your upper back. Hold each end in each hand, and press the ends of the band into the floor. Bend your elbows to perform the push-up, and then extend your arms, pressing against the band's resistance. Squeeze your right shoulder blade against your left as you bend your right elbow, pointing it toward the ceiling. Repeat the sequence, but switch arms for the rowing exercise. Perform a total of 16 repetitions, or eight with each arm.
Plyomterics
Thera-Bands also support plyometric exercises, but use a band with a heavier resistance. Wrap the band around your waist, and secure it to a stable object. Step away from the band until it is taut, and jump from side to side. Continue for 30 to 60 seconds. progress the exercise by landing only on your outside foot.
Abdominals
The reverse curl abdominal exercise lends itself to cheating, because it's easy to let momentum take over the movement. The Thera-Band makes it cheat proof. Lie supine with your knees bent and your and wrap the band around your thighs. Crisscross the band, and hold each end to the floor. Draw your belly in as you lift your hips from the floor. Perform 15 repetitions.
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