Band Exercises
Upper Body Exercises – Perform these exercises with slow and controlled movement. Try for 10-15 repetitions of each exercise, and perform 1-3 sets.
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Pull the arms diagonally apart from each other
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Feel the shoulder blades come together
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Hold for 1-2 seconds and slowly return to starting position
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Keep your elbows at your side
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Rotate your hands apart from each other
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Keep your shoulder blade set against your back
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With the opposite hand, pull upward to bend your elbow
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Lower the arm slowly back down to a straight position
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Adjust the tension on the band according to your ability and repeat on other arm
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Press the arms forward in a chest press motion
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Release slowly
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Upon release, pinch the shoulder blades together in the back
Lower Body Exercises – Perform these exercises with slow and controlled movement. Try for 10-15 repetitions of each exercise, and perform 1-3 sets.
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Place the band around your mid thigh
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Lunge one leg back, then return slowly to starting position
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Alternate legs
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For more challenge, stay low in a lunge position and move back leg in and out
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Place the band around one foot, hold the loose ends in your hands fixed against the ground
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Stabilize your back and kick your foot back, squeezing the glutes
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Repeat for 10-15x on one leg, then switch sides
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Lie on your side with knees bent
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Place the band around your knees
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Keep your hips stacked and rotate the top knee up and out
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Hold and return to starting position slowly
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You can also try this in a hands and knees position
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Hold the free ends at shoulder height
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Squat to a sitting position, keeping your knees behind your toes
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· Return to standing
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· *** to add more to the exercise, press your arms up overhead
