I'm sure you've seen these things, even if you haven't picked one up before. Normally, in the classes I teach, I employ various props for strengthening exercises such as the large stability balls, medicine balls, hand-held dumbbells, and even squares of felt. And although I have glanced over at the multi-colored stretchy bands hanging in the corner, they have never called to me. Until now.
For the past few days, I have been exploring the possible uses of the stretchy band. I knew they worked well for yoga stretches done on the back while wrapping the band around the sole of the foot and lengthening the hamstring muscles (in the back of the thigh). But these bands are good for so much more than that! In fact, you can use the bands to add resistance to just about any strengthening exercise you can imagine.
Here are a few examples:
Stand with your feet on top of the center of the band, about hip distance wide, with the ends of the bands in your hands. Taking a deep breath in, lift your arms wide to the sides and then overhead. As you exhale, slowly lower the arms again. This exercise will strengthen your deltoid muscles (tops of your shoulders) as well as the lats and the upper back. There should be resistance for most of the exercise but no pain in the shoulder joint. Repeat 12x.
In the same position, take the arms overhead. Bring the hands close together while continuing to grasp the ends of the band. Keeping the elbows close to the sides of your head, simply bend the elbows so that the hands come down behind your head. Straighten the elbows so that the hands return overhead. Keep the abdominal muscles tight. This exercise strengthens the triceps. Repeat 12x.
Lower the arms by your sides. Sink into a squat by bending the knees, keeping the weight in your heels, and reaching your tailbone back. At the same time, bend your elbows and curl the palms toward the front of your shoulders. This way, you are adding a bicep curl to your squat and thereby killing 2 birds with 1 awesome exercise! Repeat 12x.
If you are looking for more toning, go back to the beginning and do the whole set over again. Maybe twice! Afterward, stretch all your muscles gently.
When traveling, or stuck in the house for days during a hurricane, the stretchy band offers numerous ways to strengthen your muscles. It is lightweight, easy to pack, takes up no room to store, and costs very little to purchase. I don't know why I ignored these flexible friends for so long!
For the past few days, I have been exploring the possible uses of the stretchy band. I knew they worked well for yoga stretches done on the back while wrapping the band around the sole of the foot and lengthening the hamstring muscles (in the back of the thigh). But these bands are good for so much more than that! In fact, you can use the bands to add resistance to just about any strengthening exercise you can imagine.
Here are a few examples:
Stand with your feet on top of the center of the band, about hip distance wide, with the ends of the bands in your hands. Taking a deep breath in, lift your arms wide to the sides and then overhead. As you exhale, slowly lower the arms again. This exercise will strengthen your deltoid muscles (tops of your shoulders) as well as the lats and the upper back. There should be resistance for most of the exercise but no pain in the shoulder joint. Repeat 12x.
In the same position, take the arms overhead. Bring the hands close together while continuing to grasp the ends of the band. Keeping the elbows close to the sides of your head, simply bend the elbows so that the hands come down behind your head. Straighten the elbows so that the hands return overhead. Keep the abdominal muscles tight. This exercise strengthens the triceps. Repeat 12x.
Lower the arms by your sides. Sink into a squat by bending the knees, keeping the weight in your heels, and reaching your tailbone back. At the same time, bend your elbows and curl the palms toward the front of your shoulders. This way, you are adding a bicep curl to your squat and thereby killing 2 birds with 1 awesome exercise! Repeat 12x.
If you are looking for more toning, go back to the beginning and do the whole set over again. Maybe twice! Afterward, stretch all your muscles gently.
When traveling, or stuck in the house for days during a hurricane, the stretchy band offers numerous ways to strengthen your muscles. It is lightweight, easy to pack, takes up no room to store, and costs very little to purchase. I don't know why I ignored these flexible friends for so long!
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