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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.

Mid stage
Hip flexors
Rotator cuff exercises
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Medial Shoulder Rotation with Band

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.

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Resistance Band Bent Over Row Exercise

The resistance band upright row exercise strengthens the upper back muscles which is great to improve posture, especially in overuse shoulder injuries.

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Resistance Band Crunch Exercise

Using a resistance band to perform a crunch applies extra resistance, making the exercise more difficult than the standard

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Resistance Band Dorsiflexion Exercise

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.

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Resistance Band Eversion Exercise

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.

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Resistance Band Exercise: Tricep Extension Exercise

The tricep extension exercise works the Triceps Brachii muscle at the back of the upper arm.

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Resistance Band Exercises: Bicep Curl

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.

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Resistance Band Front Raise Exercise

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.

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Resistance Band Hip Adduction Exercise

Hip adduction is the movement of bringing the thigh in towards the mid-line of the body. This strengthens the groin muscles.

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Resistance Band Hip Extension Exercise

This hip extension exercise strengthens the large buttock muscles, as well as the hamstrings on the back of the thigh.

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Resistance Band Hip Flexion Exercise

The hip flexion exercise strengthens the Iliopsoas and Rectus Femoris muscles which may need strengthening after an overuse tendonitis type injury.

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Resistance Band Inversion Exercise

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.

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Resistance Band Knee Extension Exercise

Knee extension exercises strengthen the quadriceps muscles at the front of the thigh.

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Resistance Band Knee Flexion Exercise

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.

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Resistance Band Lat Pull Down Exercise

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.

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Resistance Band Lateral Raise Exercise

The lateral raise exercise strengthens the Deltoid muscle, the large one which covers the top of the shoulder joint.

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Resistance Band Laying Hip Abduction Exercise

The laying hip abduction exercise is ideal for those who have difficulty standing on one leg to perform the standing version.

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Resistance Band Overhead Tricep Extension

The Overhead Tricep Extension exercise works the Triceps Brachii muscle and is a more advanced version of the tricep extension

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Resistance Band Pec Fly Exercise

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.

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Resistance Band Plantarflexion Exercise

Plantarflexion is the ankle movement of pointing the foot downwards. This exercise strengthens the calf muscles.

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Resistance Band Pronation Exercise

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.

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Resistance Band Push-Up Exercise

Using a resistance band when performing a push-up can add extra resistance to the exercise, making it more difficult to perform.

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Resistance Band Seated Hip Flexion Exercise

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.

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Resistance Band Seated Row Exercise

The seated row is a great exercise to begin to strengthen the upper back muscles such as the Rhomboids.

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Resistance Band Shoulder Press Exercise

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.

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Resistance Band Sitting Twist Exercise

The standing twist works the abdominals, in particular the oblique muscles.

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Resistance Band Standing Abduction Exercise

Abduction exercises involve moving the thigh away from the centre line of the body. This strengthens the outer hip and buttock muscles.

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Resistance Band Standing Chest Press Exercise

The standing chest press strengthens the chest muscles, the Pectoralis Major and Minor, as well as the front fibres of the Deltoid shoulder muscle.

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Resistance Band Standing Twist Exercise

The sitting twist works the abdominals, especially the obliques which twist and side bend the trunk.

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Resistance Band Supination Exercise

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.

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Resistance Band Wood Chop Exercise

The woodchop exercise places an emphasis on the oblique muscles which are used in twisting and side bending movements.

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Resistance Band Wrist Flexion Exercise

Wrist flexion exercises are ideal for strengthening the wrist after fractures and sprains, as well as in treating Golfer Elbow. Teaching Points

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Mid stage
Hip flexors
Rotator cuff exercises