Resistance bands are extremely flexible latex bands that stretch and provide resistance against movement during exercise. They have handles for comfort at each end, and come in varying degrees of resistance. The higher the resistance, the less stretchy the tube. Resistance bands are versatile -- you can work every body part using resistance bands. They are also convenient in that they pack well for travel, are lightweight and don't take up much space in your home.
Shoulder Exercises
Resistance bands can be used to work arms, legs, back, chest, butt, and ab muscles. You can do more than 100 different exercises, in fact. The lateral arm raise, for example, is a shoulder exercise. This works the anterior deltoid and the supraspinatus, one muscle that makes up part of the rotator cuff. Stand with your feet shoulder width apart, and one end of the band securely under your feet. Hold the handle in your left hand and start with your arm hanging straight down at your side, with a little tension in the band. Keep your elbow slightly bent and raise your arm straight out to your side, to just above shoulder height. Pause at the top of the movement, then slowly lower to the starting position for one repetition. Do three sets of 10 to 15 reps.
Muscle Spasms
Muscles spasm when they are overtired, stretched, or torn, especially if you are calcium or potassium deficient. Dehydration may also cause muscle spasms. Damage from stress and workouts causes inflammation, which in turn causes spasms. Typically, spasms caused by resistance bands are caused by overwork. Treat with the R.I.C.E. formula: rest, ice, compression, and relaxation. See a doctor if the pain persists. Take a break from weight and resistance training until pain and spasms are completely gone.
Spasm Relief
To relieve muscle spasms, take a hot bath or shower to improve circulation and to help those muscles relax. Drink lots of water to make sure you are well-hydrated, and take a break from weight and resistance training. If the spasm continues, or if you have significant pain, apply ice and wrap the shoulder. See a doctor if pain continues.
Preventing Muscle Spasms
To prevent muscle spasms, make sure you get enough calcium and potassium in your diet. Stay hydrated. Always stretch and warm up properly before working out. Strengthen the muscles that tend to spasm, as well as the surrounding areas to achieve balance. Improve blood flow to the affected areas through proper breathing and aerobic exercise, and make sure you get a break from stress, since stiff muscles caused by stress are more likely to become injured.
