Resistance Band Exercises
Resistance band exercises are excellent for home exercise training and sports injury rehabilitation. Exercise bands come in a variety of colors and strengths. The lighter resistance bands are more suitable for wrist and arm exercises whilst the heavy exercise bands are better for large muscle groups such as the legs and back.
The length of band required will depend on the exercise but 2m is suitable for most exercises. They can always be doubled up to increase resistance as strength increases.
Internal (medial) shoulder rotation exercises strengthen the rotator cuff muscles which stabilise the shoulder joint. Working these muscles is important after shoulder injuries, especially dislocations and impingement syndromes.
The resistance band upright row exercise strengthens the upper back muscles which is great to improve posture, especially in overuse shoulder injuries.
Using a resistance band to perform a crunch applies extra resistance, making the exercise more difficult than the standard
Dorsiflexion is the ankle movement of pulling the foot up towards the lower leg. This strengthens the muscle at the front of the lower leg.
Eversion is the movement of turning the ankle so that the sole of the foot faces outwards. This exercise is important after an ankle sprain to help prevent future injuries.
The tricep extension exercise works the Triceps Brachii muscle at the back of the upper arm.
This resistance band exercise works the elbow flexor muscles including the Biceps Brachii and Brachioradialis. Bicep exercises that require a resistance band should be performed one arm at a time.
The front raise exercise can be performed with band, as shown here, or weights such as dumbbells. It helps to strengthen the shoulder muscles, especially the Deltoid.
Hip adduction is the movement of bringing the thigh in towards the mid-line of the body. This strengthens the groin muscles.
This hip extension exercise strengthens the large buttock muscles, as well as the hamstrings on the back of the thigh.
The hip flexion exercise strengthens the Iliopsoas and Rectus Femoris muscles which may need strengthening after an overuse tendonitis type injury.
Inversion is the movement of turning the ankle so that the sole of the foot faces inwards. This strengthens the Tibialis muscles at the front (anterior) and back (posterior) of the lower leg.
Knee extension exercises strengthen the quadriceps muscles at the front of the thigh.
Knee flexion exercises strengthen the hamstrings at the back of the thigh. Using a rehab band is a great way to gradually increase the resistance following a knee or thigh injury.
The lat pull down with a resistance band is a great alternative to the resistance machine found in gyms. It strengthens the Latissimus Dorsi muscles.
The lateral raise exercise strengthens the Deltoid muscle, the large one which covers the top of the shoulder joint.
The laying hip abduction exercise is ideal for those who have difficulty standing on one leg to perform the standing version.
The Overhead Tricep Extension exercise works the Triceps Brachii muscle and is a more advanced version of the tricep extension
The pecf fly resistance band exercise strengthens the chest muscles. It is a great alternative to the resistance machine found in gyms, sometimes also known as a Pec Dec.
Plantarflexion is the ankle movement of pointing the foot downwards. This exercise strengthens the calf muscles.
The resistance band pronation exercise is used to strengthen the muscles which turn the hand over which is useful after an injury such as a wrist or forearm fracture.
Using a resistance band when performing a push-up can add extra resistance to the exercise, making it more difficult to perform.
Performing a hip flexor exercise in a seated position focuses on the very end of range as the hip starts at a 90 degree flexion already. This can also be used for those who have difficulty standing.
The seated row is a great exercise to begin to strengthen the upper back muscles such as the Rhomboids.
The shoulder press is a very commonly used exercise which can be performed with dumbbells, a barbell, band (as shown here), or a resistance machine.
The standing twist works the abdominals, in particular the oblique muscles.
Abduction exercises involve moving the thigh away from the centre line of the body. This strengthens the outer hip and buttock muscles.
The standing chest press strengthens the chest muscles, the Pectoralis Major and Minor, as well as the front fibres of the Deltoid shoulder muscle.
The sitting twist works the abdominals, especially the obliques which twist and side bend the trunk.
The resistance band supination exercise strengthens the muscles which turn the palm of the hand upwards which is useful after a fracture of the Radius or Ulna.
The woodchop exercise places an emphasis on the oblique muscles which are used in twisting and side bending movements.
Wrist flexion exercises are ideal for strengthening the wrist after fractures and sprains, as well as in treating Golfer Elbow. Teaching Points