Rubber band exercises can be provide alternatives for gaining muscular strength and endurance while not going to a gym or using expensive equipment. Exercises serve many purposes including recuperation, preventing further injury and keeping your body operating well throughout the day. Check with your doctor first since not all exercises may be for you.
Types
Various types of rubber bands exist for exercise purposes. Some hand and finger exercises use actual rubber bands. Stronger, larger rubber bands can be known as resistance bands are titled TheraBands in physical therapy or Dynabands in various fitness classes, according to FamilyEducation.com. Colors often differentiate band resistance strength.
Benefits
Rubber band exercises provide many benefits. Rubber bands provide versatility since the bands are lightweight and easily portable, offering on-the-spot exercise potential. Bands can be used to strengthen muscles, increase joint mobility and muscle endurance. Rubber band exercises can also improve grip, improve musician functioning and prevent repetitive stress injuries, according to Gail A. Shafer-Crane in paper on the New York University website.
Hand Strengthers
A rubber band exercise can be used to heighten hand and wrist functioning. Form the band into a loop size just larger than your shoulder-width by tying the ends together. Do this exercise while either standing or sitting. Place your hands in the center of the loop. Bend your elbows to a 90-degree angle and straighten your fingers. Keep your wrists straight as you stretch the loop while moving your arms out toward the sides. Pretend you are telling the story about how big your fish was, according to New York University. Pull until you feel a good tension. Hold this position for 10 seconds. Slowly return to the original position. Repeat this exercise 10 times.
Hamstring Strengthening
Strengthen your hamstring muscles by doing a rubber band exercise known as a hamstring curl. Stand facing a firm chair, feet shoulder-width apart, according to the American Council on Exercise at acefitness.org. Hold onto the chair for balancing purposes with one or two hands. Form a loop with the band and set inside the band, positioning the band around your ankles. Tighten your abdominal muscles. Place your body weight onto your left leg and lift your right foot from the floor. Slowly move your right leg back while bending your right knee, lifting your foot toward your buttocks. Lift your leg until your lower leg reaches a 90-degree angle with the floor. Hold this position 10 seconds. Slowly return to the original position. Repeat this exercise 10 times. Do the exercise again with your left leg.
Rowing
Strengthen your back muscles by pretending to row a boat while doing a rubber band exercise. Sit upright on the floor, with your legs extended in front of you, according to FamilyEducation.com.Place your feet into the center of the band and place an end into each hand. Grab the ends securely with your hands. While keeping your back straight and elbows bent, gently and slowly pull your arms back as if rowing a boat. Squeeze your shoulder blades together. Hold this position for five seconds. Slowly return to the original position. Repeat this exercise 10 times.
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