Dyna Bands are thin, elastic strips of latex designed for multi-purpose use in fitness and therapeutic arenas. They come in four levels of resistance, from light to extra heavy strength, and can simulate the exercises you could perform on any piece of equipment at the gym. Dyna Bands were originally developed for use in hospitals to rehabilitate and strengthen injured muscles. They're a good piece of equipment for seniors -- especially those with decreased mobility, arthritis or other age-related conditions.
Shoulder Press
Place the middle of the Dyna Band underneath a chair or an exercise ball and sit down holding one end of the band in each hand. Grip the band tightly and extend your arms to either side, parallel to the floor. Bend your elbows to 90 degrees and turn your palms to face the front. Press against the resistance of the band and raise both arms straight up over head. Slowly bring your arms back down to 90-degree angles. Repeat 10 to 15 times.
Squat With Biceps Curl
Stand on the middle of a Dyna Band with your feet hip-distance apart. Hold the ends of the band in either hand. Bend your knees and push your hips back and down, coming into a squat. As you lower down, bend your elbows and raise your hands to your shoulders, keeping your elbows tucked into your side. To come up, straighten your legs and your arms at the same time. Repeat 10 to 15 times.
Outer Thigh Side-Step
Tie the ends of a Dyna Band together to make a loop around your ankles. Make it wide enough that you can stand with your feet hip-distance apart. Place your hands on your hips, bend your knees slightly, and take a big step to the right with your right foot. Step your left foot in to meet your right foot. Take nine to 14 more steps to the right, wide enough that you have to use the muscles in your right outer thigh. Then reverse the direction, stepping to the left this time 10 to 15 times. Do two sets.
Chest Press
Place an exercise ball or step on the middle of the Dyna Band. Lie down on the ball or step and grasp one end of the band in each hand. Raise your arms up straight above your chest, palms facing toward each other. Slowly bend your elbows to 90 degrees. Keep your upper arms parallel with the floor. Press back toward the ceiling to straighten your arms. Repeat 10 to 15 times.
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