Resistance bands are elastic bands or tubes that when stretched provide resistance as part of strength training. Bands come in color-coded strengths from light to heavy. Generally, a lighter-colored band provides the least resistance and the darkest-colored-ones provide the greatest resistance amount. Exercise workouts using resistance bands on the lower extremities can speed injury recuperation and contribute to overall strength gains.
Back of Knee Strengtheners
A resistance band can help strengthen the back of your knee and your hamstring muscles. Sit upright in a chair with your feet firmly on the floor. Tie one end of the resistance band around a doorknob. Wrap the other end around your right ankle. Slowly bend your right knee to 90 degrees. Hold this position five seconds. Slowly return your leg to the original extended position. Repeat this exercise 10 times. Do the exercise again with your left leg. Increase the intensity by moving your chair further away from the doorknob.
Curls
Curls can be included in exercise workouts using resistance bands on the lower extremities. Hamstring curls strengthen your hamstrings and gluteal muscles and provide knee support. Wrap one end of the band or tubing around your right ankle. Step on the other end with your left foot. Stand upright with your feet shoulder-width apart and knees slightly bent. Tighten your abdominal muscles. Slowly lift your right leg and bend your knee toward your buttocks as far as possible. Hold this position for 10 seconds. Slowly return your leg to the original position. Relax 10 seconds. Repeat this exercise 10 times. Do the exercise again using your left leg. Do not bend your upper body or arch your back during this exercise. Obtain support by holding onto a firm chair or placing your hands against a wall if needed.
Squats
Squats can be included in exercise workouts using resistance bands on lower extremities. Squats strengthen your quadriceps, hamstrings and buttocks. Place the tubing or band onto the floor and place your body so you stand in the middle of band, feet shoulder-width apart. Slightly bend your knees. Bend to grasp each tubing end. Stand upright until the band is between your shoulder and elbow area. Slowly lower your body while bending your knees, hips and ankles. Keep lowering yourself until your knees bend to a 90-degree angle or as far as comfortable. Hold this position 10 seconds. Slowly return to the upright position. Relax 10 seconds. Repeat this exercise 12 times. Remember to keep your back straight throughout this exercise and do not slouch or bend your upper body forward.
Hip Strengtheners
Strengthen your hip abductor muscles, which run along the outer portion of your hips, by doing a hip abduction walk. Working on these muscles will help stabilize your hip area. Use a resistance band that has cuffs or loop the band around your ankles. Stand upright, with each ankle encased in the band. Tighten your abdominal muscles. Sidestep to your right in controlled and smooth movements while keeping your knees slightly bent. Take 10 steps. Relax for 10 seconds. Sidestep 10 steps to your left. Relax for 10 seconds. Repeat this exercise five times. Walking forward 10 steps, relaxing 10 seconds and walking backward 10 steps offers an alternative.
References
- Nismat.org: Physical Corner, Hamstring Pull (Strain); March 2007
- MayoClinic.com: How to Choose Resistance Bands; February 2010
- MayoClinic.com: Squat with Resistance Tubing; February 2010
- MayoClinic.com: Hamstring Curl with Resistance Tubing; February 2010
- MayoClinic.com: Video, Hip Abduction Walk; February 2010
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