While most people are aware of the benefits of weight-bearing exercise for the muscles, its effect on bone is equally, if not more important. David Forstein, D.O., an osteopath from Greenville, South Carolina, explains that people begin to lose bone mass after the third decade of life. This leaves them susceptible to fractures. Dr. Forstein recommends exercise with stretch bands or free weights.
Stretch bands are affordable, and convenient for use at home or on vacation. Bands provide resistance in both the concentric or lifting phase of a movement and the eccentric or return phase of the exercise. This may make the exercises more effective.
Step 1
Step on a resistance tube and separate your feet so that they are hip-width apart. Bring the tube handles up to your shoulders, and perform eight to 12 squats by bending your knees and bringing your hips back until your hamstrings are parallel to the floor. Straighten your legs with control.
Step 2
Place the tubing under one foot and bring the handles to your shoulders. Step back with the opposite leg so that you are in a lunge position. Lift the heel of the rear leg. Maintain an upright spinal alignment as you bend both legs. Perform 12 repetitions.
Step 3
Place the ankle band around your ankles. Perform a squat. As you straighten your legs, kick your right leg out to the side, keeping your knee facing directly ahead. Perform 12 repetitions on one leg and 12 on the other.
Step 4
Keep the resistance band around your ankles. Take a big step to the right, and bring your left leg in to meet it. Take eight steps to the right and eight to the left. Perform four sets in each direction.
Step 5
Place a flat, wide resistance band around your shoulder blades and under your armpits. Hold each end with each hand, and press the ends securely into the floor. Bend your elbows and lower your body into a push-up position, and then slowly straighten your arms against the resistance of the band. Then, lift your right hand and bend your right elbow so that that it moves behind your body. Squeeze your right shoulder blade against your left in a rowing action. Lower the hand to the floor and repeat the push-up. This time, use your left arm for the row.
Step 6
Use the attachment device to secure the tube to a stable object. Hold each handle in each hand, and step away from the tubing until your arms are straight. Simultaneously perform a squat while bending your elbows and squeezing your shoulder blades together in a rowing movement. Straighten the arms and legs with control. Perform 8 to 15 repetitions.
Tips and Warnings
- Perform all movements gradually and under control. The program should be progressive, so purchase both heavy and light resistance bands.
- Check bands for nicks and tears.
Things You'll Need
- Resistance bands
- Resistance tubes
- Ankle bands
- Tubing attachments
