Exercise bands are long, flat, stretchy pieces of rubbery material that provide resistance when you pull on them, creating an effect similar to when you pull up or down on a weight machine. They are extremely flexible, and you can tie or wrap them as you see fit. The bands look simple to use and generally are, but you need to follow certain safety precautions. The countless exercises you can do with the bands are well-suited to mixing and matching in a session, so you can find the best combination that works the muscle groups you're trying to strengthen.
Guidelines
Step 1
Use the level of resistance that feels best to you. The bands come in different levels of resistance, and they are usually color-coded. Unfortunately, there's no standard color-coding system for all manufacturers, though Todd Laux, a wellness coordinator at Purdue University North Central, does note that most use a similar system. Yellow is generally the lightest, and black and purple tend to be the thickest and most resistant.
Step 2
Wear shoes whenever you use the bands. If you have to brace or steady the bands with your feet, the pressure against your foot as you pull on the ends of the bands could feel uncomfortable -- and possibly injure you -- if you don't have a stiff barrier between your feet and the bands. If you wrap the bands around shoe soles, you won't feel the bands pulling against your feet.
Step 3
Do everything slowly. Laux emphasizes maintaining control over the bands, not letting them snap back and ensuring that you keep your body in the proper position and posture. If you try to speed up, momentum could cause you to lose control of the band and possibly lose your grip on it.
Step 4
Maintain a good grip on the band. The band is built to resist, so as you pull it, it will try to pull away from you. Don't hold onto the loose ends; wrap the ends around your palms a couple of times and ensure that the very end of the band is secure and isn't slipping. For exercises in which you fold the band in half and trap the center of the band with your foot, brace the bent center of the band by wrapping it around one foot several times or stepping on it with both feet.
Step 5
Inspect the band before every workout session to search for weak spots. The material can tear, especially if you are using a band that has been sealed at the ends to form a loop. Be careful when using this type of band as the connection point can rip. The American College of Sports Medicine recommends checking the band in both stretched and unstretched forms.
Sample Exercises
Step 1
Wrap the middle of the band around your feet several times -- Laux suggests a crisscross pattern -- and wrap the ends of the bands around your hands securely. Bend your knees and bend forward with your back straight. Lift your arms so that your upper arms are sticking straight out, level with your neck, with your elbows at 90-degree angles, forearms pointing down and palms facing back. Lower your arms after a couple of seconds.
Step 2
Tie the ends of the band in a secure knot, or switch to a small looped band. Place it around both ankles and brace yourself by holding onto the back of a chair that's to your side. Stand up straight while slightly bending your knees. Contract your stomach muscles, too. Lift the leg that's not next to the chair out to the side, without moving the rest of your body.
Step 3
Place the middle of the band behind your back while gripping the ends securely. The band should be chest level. Extend both arms forward until they are straight, but keep your elbows slightly bent. Keep the palms facing down.
Tips and Warnings
- The term "exercise band" is used interchangeably with "resistance band" and occasionally "resistance tubing," although tubing is typically a round tube, as the name suggests. Tubing also tends to have handles.
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