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Resistance band exercises are versatile for strength, agility, and rehabilitation. Start with simple exercises and lighter resistance levels, progressing to more difficult exercises with thicker bands. Upper body, lower body, and rehabilitation exercises can be done at home or in the gym.
Resistance band exercises are perfect for home or gym use, and can be used for general strength and agility training, as well as rehabilitation purposes. Resistance bands come in a variety of resistance levels, making a diversified workout possible. To get the most out of resistance band exercises, one should start by performing simple exercises with lighter resistance levels, and move on to more difficult exercises with the thicker, stronger resistance bands. Resistance band exercises can generally be divided into three categories: upper body exercises, lower body exercises, and rehabilitation.
Rehabilitation exercises are done when you are recovering from an injury. Physical therapists may have a patient perform a variety of resistance band exercises related to that particular injury. A shoulder injury, for example, might mean performing a variety of rotational exercises, in which one end of the resistance band is attached to a pole or other solid object, and the other end is held in the hand. The arm then moves back and forth, or from side to side, pulling against the resistance of the band. For recent injuries, a very light resistance band should be used, and as strength in the shoulder increases, a thicker band can be used. Resistance bands are often color-coded, with lighter colors representing less resistance and darker colors representing more resistance.
Simple resistance band exercises can be completed at home. Bicep curls are a popular exercise that is easy to perform. It mimics a dumbbell biceps curl, except instead of hard weights, the band is used. One end of the band is wrapped around the ball of the foot and the other end is held in the hand. A bicep curl involves simply pulling up on the resistance band while keeping your elbow planted to the side. This focuses the resistance on the biceps instead of the shoulder or forearm.
Squats are another common version of resistance band exercises. Grasping the ends of the resistance band with either hand, the center of the band is pinched under both feet. The hands should then be raised to chest height to get the most resistance from the band. The user will then perform a squat so that the legs are bent at approximately a 90 degree angle, hold briefly, and then return to the starting position. The same starting position can be used for bent resistance band rows, in which the user bends over and pulls each end of the band toward their chest.
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