A resistance band is an oblong, portable and affordable piece of stretchable latex -- non-latex models are available -- used as a piece of fitness equipment. It's commonly used in home exercise routines and in fitness classes at the gym. Use the standard starting position for standing exercises, unless otherwise indicated. Step your feet shoulder-width apart, soften your knees, straighten your posture, contract your core muscles, look forward and circle your shoulder blades up, back and down.
Isometric Neck Extension
There is no movement in an isometric exercise, instead resistance is exerted. Sit on a firm surface, feet flat on the floor, posture erect and looking forward. Place the middle of the band on the back of your head, grasp both ends of the band with one hand, thumb close to your forehead and gently stretch the band until it supports the back of your head. Do not bend your neck during this exercise. Slowly straighten your elbow while contracting your neck and back muscles to resist the movement, hold for two counts and release.
Shoulders
To target your shoulder muscles, tie a knot in your resistance band to form a circle, place the band in your right hand and lean over to secure the band under your right foot. Stand in the starting position with your elbow straight, right hand at your side firmly holding the band, with your pinky finger closest to your body. Slowly raise your arm out to the side; leading with your thumb as you stretch the band as high as comfortably possible; your arm is straight. Lower your hand slowly back to your side to complete one repetition. Repeat on the other side.
Upper Back
Exercise your upper back with a resistance band. Assume the starting position. Each hand holds an end of the band at shoulder height, palms face the ceiling. The band is taut, but not stretched. Do your best to pull your hands out to opposite sides without straining. Slowly return to the starting position to complete one repetition.
Legs
Tone your leg muscles by tying a knot in your resistance band, placing the circle around your ankles and moving your leg in four directions. Place yourself in the starting position next to a sturdy chair and grab it with your closest hand for balance. Keep a strong foundation as you stand on the leg closest to the chair as you perform leg raises to the front, out to the side and behind you with the other leg. Repeat on the other side.
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