Resistance Bands
Use resistance bands to keep your muscles in shape when it’s not possible to follow your regular exercise routine.
The bands - Use a five foot length of medium-resistance latex. Tie a small loop on each end to slip onto your hand.
The body position – In a sturdy chair without wheels, sit tall with thighs parallel to floor, back away from chair back, abdominal muscles tight.
The exercises – Use slow, controlled movements throughout the range of motion in each exercise – resist the band’s elasticity. Count to 3 with each movement; perform up to 12 of each exercise.
chest - Wrap ends of band around each hand, raise bent elbows out to the sides, palms down. Straighten arms to the count of 3, resist and count to 3 as you return to bent elbow starting position.
Upper back – Wrap ends of band around each hand, raise bent elbows out to the sides, palms down. Lay your chest on your knees, step on the center of the band. Slowly squeeze your elbows together and return to starting position.
shoulders – Sit straight. Keeping band under feet, lock your wrists and raise and lower straight arms from the front corners of the chair to a “V” at shoulder level.
biceps - With band under feet, squeeze your elbows to your ribs, arms bent, palms up; curl your hands up to your shoulders and lower slowly.
triceps - Step on one end of the band. Hold the other end behind your head with both hands, squeeze your head with your elbows; raise and lower hands to straighten and bend at elbow.
abdomen - Without your band, sit straight in chair. Tighten abdominal muscles (pull belly button toward spine). Lean body back about 10 degrees and straighten your legs, hands resting on chair. Slowly lift one knee toward chest and lower. Lift other leg toward chest and lower. Repeat 10 times.
Lower back – Wrap ends of band around hands with middle of band under your feet. Lay your chest on your knees, squeeze your ribs with your elbows, and lock your arms in the bent elbow position. Using your waist as the hinge, slowly raise your body to a seated position. Lower slowly and repeat. Keep your abdominal muscles tight throughout the range of motion to protect back.
thighs - Set left foot on one end of the band. Wrap the other end around right foot, sitting upright, arms resting at sides, knees pointed forward. Slowly raise and lower right foot to straight leg position. Push heel down first as you lower your foot. Switch sides and repeat with left leg.
Hips - Set left foot on one end of the band. Wrap the other end around right foot, sitting upright, arms resting at sides, knees pointed forward. Straighten right leg and slowly push your ankle out to the side. Slowly return to front; repeat 10 times. Switch sides.
Calves – Wrap one end of band around each hand. Put right foot in center of band, hold your leg straight out to the front. Slowly point your toe away from you, pull toes up to point to the ceiling. Repeat 10 times and switch legs.
