Stretch bands are elastic tubes or flat strips that help to increase strength through resistance. For this reason, they are sometimes called resistance bands or tubes. According to Thera-band, a manufacturer of the bands, resistance exercise builds strength and improves mobility. Stretch bands can be a tool for rehabilitating specific muscles groups after injury or for overall fitness. Check with your doctor to see if resistance band training is right for you. Do each exercise for 12 repetitions and work up to three sets.
Step 1
Stand with your legs shoulder length apart. Place a long band in front of your body. Grasp one end with each hand and step on the center of the band to secure it under your feet. Hold your hands near your shoulders with the elbows bent and palms facing the ceiling. Push up with your hands toward the ceiling to do an overhead press.
Step 2
Hang your arms down at your sides. Keep one end of the band in each hand and the tube under your feet. Knuckles should be facing the floor with your palms towards the back. Lift both arms up in front of your body to chest height. Hold for three seconds and return to start.
Step 3
Move your hands so they rest on the front of your thighs. Pull upward, bending your elbows until hands are chest height. The movement should simulate a row. Your elbow will bend outward just above the shoulders.
Step 4
Hang your arms fully extended at your sides and turn your palms forward. Pull the arms up towards the chest, bending at the elbow to perform a bicep curl.
Step 5
Bend over at the waist, with your right foot forward and left foot back. Hold one handle of the tube in your left hand. Secure the tube under the forward foot. You only need a small section of tube for this exercise, from the handle in your hand to the floor. Bend your left arm at the elbow with the palm turned inward. Tuck the elbow close to your body. This is the start position. The movement for this exercise is done in two steps. Swing your left hand down toward the floor to straighten the arm, then the entire arm upward toward the ceiling. Hold for three seconds and return to the start position. Repeat the exercise with the other arm.
Step 6
Stand on the tube to secure it, with the band near the front of your feet, under the toes. Hold the ends of the tube in your hands. Lift up your heels and stand on your toes. If the tube is positioned correctly, it will stay in place when you lift your heels off the floor. Hold for three seconds and lower the heels back to the floor.
Step 7
Loop the tube around one ankle and then step on the tube with the foot of your free leg. Hold both ends of the tube in one hand near the leg securing the tube. Lift the leg with the tube around the ankle to the side. You should feel a pull on the tube as you lift. Repeat the exercise with the other leg.
Step 8
Slide the tube around your back, just under your arm pits and hold the ends in each hand. If the band is long, fold it in half, and then wrap it around your back. Press forward with your hands until the arms extend fully. This works the chest muscles.
Step 9
Sit in a straight-back chair and wrap the tube under one foot. Hold one end of the tube in each hand. Pull the leg up toward your body with your knee bent. Press out with the leg until it extends fully. Repeat the exercise using the other leg.
Tips and Warnings
- For best results, use a band with handles. If your band does not have handles, wrap the end of the band around your hand to secure it.
- Check the band prior to your workout. Bands with worn or thin areas and tears may snap while exercising and cause injury.
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