Rubber stretch exercise bands can provide a portable, convenient, low-cost and effective way to tone muscles throughout the body, according to the American Council on Exercise. Remember to use slow, progressive movements and gentle grips to avoid injury and risks of the band snapping. Not all exercise may be appropriate for your health level, so consult with your doctor before starting a new training regimen.
Standing
Upper-back muscles can be toned with rubber stretch exercise bands while standing upright, according to ACE. Stand with your feet shoulder-width apart and knees slightly bent. Grab a hold of the band so your hands are wider than shoulder-width, with palms facing the floor. Tighten your abdominal muscles. Bend your elbows and lift your arms to chest level. Pull on the band while bringing your shoulder blades together and expanding your chest. Do not move your lower body. Hold this position for eight seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 10 times.
Elderly
Individuals of all ages, including the elderly, can tone upper-arm muscles with rubber stretch exercise bands, according to the National Institute on Aging. Start doing some arm curls with your band. Sit in an armless chair with your feet shoulder-width apart. Place the center portion of the band underneath both your feet. Grab each end with palms facing inward. Keep your elbows at your side and slowly breathe in. Lift the band toward the ceiling while bending your elbows. Hold this position for three seconds. Slowly exhale and return to the original position. Relax for 10 seconds. Repeat this exercise 10 times.
When Health Compromised
Rubber stretch band exercises can be an ideal way to tone muscles for individuals unable to stand or do floor maneuvers, according to Mary Ann Wilson, R.N., with Sit and Be Fit. Use your exercise band to strengthen your abdominal muscles and support your spinal column. Sit upright in an armless chair. Place the center portion of the band against the backside of the chair and bring the ends around so you can hold an end with each hand. Bend your elbows to a 90-degree angle. Inhale slowly. Tighten your abdominal muscles. Exhale slowly and pull the band forward as you bring your belly button toward the chair's back. Hold this position for five seconds. Slowly return to the original position while loosening your abdominal muscles. Relax for 10 seconds. Repeat this exercise 10 times.
Supine
You can tone the muscles with rubber stretch exercise bands while in the supine position, according to ACE. Tone your muscles by doing a reverse curl. Lie on your back on an exercise mat or floor. Lift your legs so your thighs are perpendicular to the floor and bend your knees to a 90-degree angle. Place the band on top of your thighs just above your knees, holding onto an end with each hand. Turn your palms facing the floor. Tighten your abdominal muscles and roll your hips up while lifting your knees toward your face. Slightly lift your upper body as you press your hands toward your feet, feeling the resistance of the band. Do not lock your elbows. Hold this position for five seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 10 times.
Member Comments