A few months ago we looked at using a resistance band for strength training. If you’ve been doing those same exercises for the past few months, it may be time to mix things up a bit! Here are six more exercises to give your muscles a bit more of a challenge. Click here to review the first post for some tips on using a resistance band safely and effectively.
Lat Pulldown (Back): Start by holding the band with hands shoulder width apart, arms extended overhead. Pull your hands apart as you bring your elbows to your sides – the band should come down to your chest. Try to focus on squeezing the muscles along the sides of your back as you pull the band to your chest! Return to the starting position and repeat.
Lat Pulldown
Overhead Press (Shoulders): Start with the band behind your back and under your arms. Push arms up over head, angling slightly in front of your body. Return to starting position and repeat.
Overhead Press
Seated Row (Upper Back): Sit towards the end of a chair with the band placed securely under the arches of your feet. Maintain good posture while pulling your elbows back in a rowing motion, squeezing the shoulder blades together. Return to starting position and repeat. Keep your heels on the floor throughout the entire exercise.
Seated Row
Lateral Raise (Shoulders): Step on the end of the band with one foot. Hold the band in the corresponding hand with knuckles facing out to the side. Keeping the arm straight (but try not to lock the elbow), raise the arm to shoulder height. Return to the starting position and repeat. Then, switch to the other side.
Lateral Raise
Bicep Curl (Biceps): Step on the end of the band with one foot. Hold the band in the corresponding hand with knuckles facing backwards. Keeping the elbow by your side, curl the band up so that your hand comes to your shoulder. Return to starting position and repeat. Then, switch to the other side.
Bicep Curl
Tricep Extension (Triceps): Hold the top of the band with your left hand, and place it on the right side of your chest. Grasp the band 6-8 inches down with your right hand. Keeping the right elbow by your side, pull the right hand down, squeezing the back of the upper arm. Slowly return to starting position and repeat. Then, switch to the other side.
Tricep Extension
I just want to thank you for taking the time to send healthy recipies and ideas. Where do you get the stretch bands for the exercises? I injured my back a little over a week ago and would like to slowly build up the muscles in a gentle way.
Keep up the good work and great health tips.
Evelyn
Hi Evelyn!
You can get resistance bands at most sporting goods stores, but I have found that it is easiest to get them online. The brand I prefer is Theraband, so here are 2 links.
http://www.amazon.com/Thera-Band-Light-Set-Resistance-Exercise/dp/B001EU9M1S/ref=pd_bxgy_sg_text_y
http://www.amazon.com/Thera-Band-Latex-Exercise-Band-Pack/dp/B0010VQNYU/ref=sr_1_4?ie=UTF8&qid=1361478642&sr=8-4&keywords=theraband
I would recommend starting out with the “light” set and then if you find that you want more of a challenge, you can get the “heavy” set. The colors correlate with the resistance: Yellow is the easiest, then red, green, blue, black, and silver are incrementally tougher.
I would be cautious about starting these exercises after having a back injury, as sometimes rest is best for a while! It is best to check with your physician to see when it is appropriate to begin exercising again.
Thanks for reading the blog!
Judy