Stretch cords, also known as resistance bands or resistance tubing, are strength training tools that can help enhance any workout program. You can use the cords for exercises that normally require dumbbells, medicine balls or stability balls, or you can build an entirely separate routine that uses the bands to work all major muscle groups with specifically targeted exercises.
Benefits
Using stretch cords for resistance training has serious physical benefits. According to MayoClinic.com, regular strength training sessions build lean muscle mass, strengthen your bones and reduce the risk of osteoporosis, help manage pain and chronic conditions, improve stamina, and help you achieve and maintain a healthy weight. As an added benefit, stretch cords are far more inexpensive than a gym membership or even other resistance equipment, such as dumbbells or barbells.
Types
MayoClinic.com states that light colors of resistance tubing generally offer less resistance, and darker colors are more difficult to stretch. Short lengths of tubing are also more challenging to work with than long tubes. You can see the variety of stretch cords available at your local fitness store or online. Some look like long lengths of rubber bands and don't have any special grips or features. Others are slightly more complex and expensive, offering hand grips or adjustable features.
Exercises
You can work your legs, arms, chest, back and even your midsection with stretch cords. For legs, the American Council on Exercise suggests wrapping the cord around your shins and doing leg abductions and hamstring curls. Work your arms with lateral raises on either side of your body, with the cord stretching from your foot to your arm. For your chest and back, try chest presses and upper-back extensions. Finally, to work your midsection, do squats with the cord beneath your feet and in your hands or crunches with the cord wrapped just above your knees.
Considerations
Although stretch cords and resistance tubing have notable benefits, they're not suitable for everyone to use. If you have a chronic health condition, are obese or have joints and muscles that are under strain, you may be subject to increased risk of injury with strength exercises. Before incorporating stretch cords or any type of strength training into your workouts, speak with your physician. It's also important to emphasize proper form in all exercises you do with cords. Before trying them yourself, watch a personal trainer or fitness professional demonstrate stretch-cold technique and have that person correct your own form if possible.
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