Stretch or resistance bands were originally used to help nursing home residents exercise, according to the American College of Sports Medicine. Resistance bands are effective for both upper and lower body workouts with a variety of exercises. Stretch bands offer resistive force to strengthen the muscles, bones and connective tissue in your body.
Using Stretch Bands
Health and fitness facilities use stretch-band exercises for strength and conditioning, as well as rehabilitation after an injury or surgery. Because the bands are portable, you can exercise with them almost anywhere, even at work. The bands help you target small muscle groups and isolate the hard to train muscles that are often missed when strength training with free weights and weight machines. With a wide variety of band exercises available, you can develop an exercise routine tailored to your needs.
Choosing a Stretch Band
Choose the band that corresponds with the exercises you intend to do, and your levels of strength and fitness. Lower-body exercises may require heavier bands, and upper-body exercises require lighter ones. Color identifies the level of stretch-band resistance: yellow, thin bands give you 2.5 lbs. of resistance; the red, medium band offers 4.5 lbs. of resistance; the green, heavy band gives 5 lbs. of resistance; the resistance rating of the blue, extra-heavy band is 7.5 lbs.; the black, special heavy band has 9 lbs. of resistance; and the silver, super-heavy band provides 15 lbs. of resistance. Always start with the most comfortable level of resistance, then move to the next resistance level once you have strengthened your muscles and increased your endurance.
Upper-Body Exercise
Choose band exercises that target your chest, back, shoulders and arms. Do lateral rows by stepping onto the resistance band with both feet. Grasp both ends of the band with your hands. Hold your arms against your sides, and slightly bend your elbows. Raise both hands to shoulder height, then slowly return to your starting position. Connect the band to a non-moveable object above your head to attempt the lat pulldown exercise. Face the object your band connects to while holding the ends of the band in both hands. Begin with your arms stretched in front of you with your hands above your head, and bend your elbows as you pull your hands toward your chest. Slowly return your arms to starting position.
Lower-Body Exercises
The exercises you choose for your lower body should include those that target the butt, hips and thighs. Lie on the floor, and place the band across the bottom of one foot to do the single-leg stretch. Place the band across the bottom of your flexed foot with your knee bent to your chest. Grab both ends of the band with both hands. Straighten your leg, leaving it about 45 degrees above the floor. Raise your leg straight above your hips into a 90-degree angle to the floor. Slowly lower your leg to 45 degrees, and repeat raising and lowering the leg six times, then switch legs. Sit on the floor and wrap the band around both ankles to attempt the laying hip abduction. Raise both legs in the air to about 45 degrees and lean back on your elbows. Stretch both legs apart until you feel the resistance of the band, then slowly return to your starting position.
References
- The American College of Sports Medicine: Rubber Band Resistance Exercise
- Sports Fitness Advisor: Resistance Band Exercises
- B Independent: Theraband: Use and Care Guide
- Sports Injury Clinic: Resistance Band Lat Pull Down Exercise
- Sports Injury Clinic: Resistance Band Laying Hip Abduction Exercise
- Simple Fitness Solutions: Guidelines
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