Resistance Band Exercises
Are you looking to maintain or gain strength but you can’t get to the gym? If so, resistance bands are a great option. Resistance band exercises can be done anywhere, require minimal equipment and space and can be fun. It’s a versatile piece of equipment that we use a lot in physical therapy programs. They can be used as a low impact option to improve flexibility, muscular endurance and strength as well as improve posture and body awareness. The bands come in a variety of colors so you can adjust the resistance as needed. Below is a list of a few exercises you can try at home to improve your upper and lower body strength.
Rows: Begin in a standing upright position holding both ends of a resistance band that is anchored in front of you at chest height. Pull your arms back against the resistance, bending your elbows, then slowly return to the starting position and repeat. Make sure to keep your back straight and think of squeezing your shoulder blades together as you pull your arms back.
Bicep Curls: Begin in a standing upright position holding the ends of a resistance band that is anchored below one foot. Pull up against the resistance band, bending your elbows. Hold briefly, then return to the starting position and repeat. Make sure to maintain an upright posture and do not shrug your shoulders during the exercise.
Tricep Extension: Begin in a standing upright position, holding the ends of a resistance band that is anchored overhead in front of you. Gently squeeze your shoulder blades together. Maintaining this position, slowly straighten your elbows, pressing your hands towards the floor, then reverse the movement, and repeat. Make sure to keep your elbows close to your sides and do not shrug your shoulders during the exercise.
Hamstring Curls: Begin in a standing upright position with a resistance band looped under the bottom of one foot and around your opposite ankle, holding onto a chair for support. Bend your knee, pulling your foot upward against the resistance, then slowly lower it back down and repeat. Make sure to keep your back straight and maintain your balance during the exercise.
Knee Extension: Begin sitting upright in a chair with a resistance band looped around your foot and chair leg. Slowly straighten your knee, pulling against the resistance band. Return to the starting position and repeat. Make sure not to arch your back as you lift your leg. Control your movements so the band does not jerk.
Lateral Band Walk: Begin standing upright with a resistance band looped around your ankles. Bend your knees slightly so you are in a mini squat position. Slowly step sideways, maintaining tension in the band. Make sure to keep your feet pointing straight forward and do not let your knees collapse inward during the exercise.
