Resistance Band Exercises
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What are Resistance Band Exercises?
In simple terms, resistance bands are elastic bands with different colors and tensions that are used for primarily used for strength training and sometimes used for self-stretching. Typically resistance bands are color-coded to represent different levels of resistance. Usually, they come in colors such as yellow, red, green, blue, black, and gray (yellow starting as light resistance then progressing to gray as heavy resistance). Depending on the brand these colors may vary. The best part about resistance bands is they are portable, light, and can be easily transported for travel anywhere.
Resistance bands come in different tensions
Do Resistance Bands Actual Work?
Resistance bands only work if you put in the work. Resistance bands can be really effective if you know how to properly use them as well as knowing when to progress properly with your workout routine. You should research the proper use before beginning a new program.
Are Resistance Bands Better Than Weights?
This is a very popular question when treating patients in a physical therapy setting. Most patients ask are resistance bands better than weights? Can I build muscle using resistance bands?
To answer these questions I feel that resistance bands are better than weights especially when it comes to price, compliance of exercises, and overall safety. The significant benefit of using resistance bands vs. free weights is that you have the ability to train for movements outside of normal training planes. Training your body with resistance bands especially when training “functional movement” patterns will help you with movements for daily life. Resistance bands ideally recruit more muscles vs. using weights. Resistance bands require you to use stabilizer muscles to help make movements smoother, as well as resistance bands, keep tension during movement thus recruiting more muscle fibers.
What Exercises Can You Do with Resistance Bands?
While there are hundreds of resistance bands exercises to do. First, if you haven’t seen a doctor or physical therapist, physical therapist assistance, athletic trainer or occupational therapist get clearance to make sure these exercises are ok to do. When beginning with resistance bands, start with a light to medium resistance, start with at least two sets of ten reps. Motions need to be smooth, slow, and pain-free. Here are a few resistance band exercises you can do.
Biceps Curls with Resistance Band
Biceps curls with Resistance Band
- Stand with both feet on a resistance band. Hold one end in each hand, arms extended, both palms facing forward.
- Slowly curl your hands up toward your shoulders, squeezing your biceps for about 1-2 seconds. Keep your elbows tight to the sides of your body.
- Slowly lower your hands back to the starting position.
Triceps Pull Down with Resistance Band
Triceps Pull Down with Resistance Band
- Find an object you can loop a tube band above your head.
- Start by holding the resistance band with your elbows tucked in close to your body and palms facing down with your forearms parallel to the ground.
- Push your arms downwards until they are fully extended hold for about 1-2 seconds. Squeeze your triceps and return upwards in a controlled movement.
Shoulder Front Raise with Resistance Band
Shoulder Front Raise with Resistance Band
- Hold both ends with your palms down, starting at the front of your legs
- Lift both of your arms up together, stop about shoulder level. If there is any pain stop shy before pain kicks in or decrease resistance to where you are able to lift arm to shoulder level.
- Hold for a second or two and lower under control to the starting position.
Shoulder Lateral Raise with Resistance Band
Shoulder Lateral Raise with Resistance Band
Hold both ends with palms facing down like the shoulder front raise. Start with holding the handles on the outside of your legs.
- Lift your arms up and bring to parallel making a “T”
- Hold for a second then lower (under control) to the starting position.
Lateral Walk for Hips with Resistance Band
Lateral Walk for Hips with Resistance Band
- Loop a resistance band around your ankles and get into a semi-squat position as the starting point.
- Take a step out to the right or left then do the same with your left or right foot and take 5 steps to the side then take 5 steps towards the opposite side.
Glute Bridge with Resistance Band
Glute Bridge with Resistance Band
- Start on the floor or in the bed. Lie on your back, feet flat with the knees up and feet shoulder-width apart. Loop a resistance band around your thighs just above the knee.
- Squeeze your glutes and abs and push your hips upwards until your body forms a straight line from your shoulders to your knees.
- Hold at the top for about 2-5 seconds.
- Slowly return to starting position.
Do you need additional exercise for the shoulders? Click HERE to read this article.
How Often Should You Replace Resistance Bands?
Always, always, always replace any resistance bands with any signs of wear and tear. If you use resistance bands on a daily basis, it is recommended to change them out every 1-2 months. Otherwise, the tension will change and damage could occur.
Can Resistance Bands Cause Injuries?
Any exercise using a resistance band or even free weights can cause injury. Any exercise that is performed with improper form or improper weight can cause injury. If you are starting a new exercise regiment, please get clearance from either a medical professional.
By: Robert Lim, PTA, Site Coordinator
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