resistance bands

20 Resistance Band Strength Training Exercises

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20 Resistance Band Strength Training Exercises

Living With Superficial Siderosis
March 19, 2018

 

This set of exercises was chosen for Gary by his physical therapist so he could safely try to maintain his muscle tone. Muscle strength plays an important role in improving your gait and balance issues. He uses a printed version of each exercise to help him complete a regular routine.

Before you get started please review our post about using resistance bands and observe the following suggestions:

  1. Be aware some exercises may cause the band to snap back towards your head. Protect your eyes.
  2. Examine your band, every time, for damage before using and discard if there is a chance it may break.
  3. Make sure your band is the correct length.
  4. Don’t overstretch your band.
  5. Store them out of direct sunlight or heat.
  6. If you use them in a chlorinated pool rinse them well after with clear water.
  7. If they are sticky or slippery, wash them with soapy water, rinse, lie flat to dry and dust with cornstarch before storing.

Always consult your physician or physical therapist before beginning any new exercise program.

Source: Overton Brooks VAMC Physical Therapy Program

You may download and print a .pdf copy here: Upper and Lower Body Strength Exercise Program



Upper Body


Shoulder Press

Shoulder Press 1

Shoulder Press 2Sit up straight and do not lock your elbows during the exercise. Starting in the neutral position place the band under your foot holding both ends in your hands. Extend your arms out to your sides with your elbows bent at shoulder level, forearms upright at 90 degrees. Push upward with your hands until your arms are extended straight up. 10-12 reps, rest 30 seconds and repeat the second set

 

 

 

Front Shoulder Raise

 

Front Shoulder Raise 1Front Shoulder Raise 2Sitting up straight place band under your foot holding both ends in your hands. Start with both arms extended straight out in front of you at waist level. Raise your arms in front of you until your hands are at shoulder level. 10-12 reps, rest 30 seconds and repeat the second set

 

 

 

 

 

 


 Lateral Shoulder Raise

Shoulder Lateral Raise 1SLR 2Sitting up straight, place the band center under one foot to hold it down and hold each end in your hands. Start with both your arms downward straight at your sides. Raise both your arms straight out to the sides, extended and continue to raise them until they are even at shoulder level. 10-12 reps, rest 30 seconds and repeat the second set

 

 

 

 

Shoulder Rear Delt Fly

SRD Fly 1SRD Fly 2Attach the center of your band to a sturdy table leg or have someone hold onto the band. Sit up straight with your chair at a distance that allows your arms to extend out at a downward angle in front of you, hands about nine inches apart and still feel a slight resistance from your band. Open your arms out to your sides ending with your arms extended out at shoulder level with a very small bend at your elbows. 10-12 reps, rest 30 seconds and repeat the second set

 

 

 

Upright Row

Upright Row 1Upright Row 1Sitting up straight place band under your foot holding both ends in your hands just above knee level. Raise elbows up level with shoulder level keeping forearms and hands slightly angled down below your elbows. 10-12 reps, rest 30 seconds and repeat the second set

 

 

 

 

 


Bent Over Row

Bent Over Row 1Bent Over Row 2Bend over in your chair flexing forward at your hips, keeping your back straight. Pick a spot on an opposite wall to focus on. place both feet on the center of the band and place your hands on each side of the band a foot from your feet. Pull your elbows up and back squeezing your shoulder blades together in a rowing motion. 10-12 reps, rest 30 seconds and repeat the second set

 

 

 

Low Row

Low Row 1Low Row 2Sit up straight at a distance that allows your arms to extend with a slight resistance from your band. Attach the band to a heavy table leg or have someone hold the band. Start in the neutral position with arms extended out. Bring your elbows back and squeeze your shoulder blades together. 10-12 reps, rest 30 seconds and repeat the second set

 

 

 

 

Chest press

Chest Press 1Chest Press 2Sit up straight in your chair. Wrap your band around the back of the chair holding each band end in a hand. Starting in a neutral bench press position extend your arms forward, bringing your hands together. 10-12 reps, rest 30 seconds and repeat the second set

 

 

 

 

 

Bicep Curl

Bicep curl 1Bicep curl 2Sit up straight and keep your elbows tucked close to your sides during all the reps. Starting in the neutral position slide the center of the band under your foot and hold it down on the floor. Take each end of the band into your hand with your arms extended down and palms up. Bend your arms at the elbow bringing your palms towards your shoulders. 10-12 reps, rest 30 seconds and repeat the second set

 

 

Tricep Press

Tri Press 1Tri Press 2Sit up straight in your chair. Hold the band 1/3 from the end with one hand against your chest just below the throat area, letting the rest of the band drape down to the floor. Holding the end of the short side with your other hand extend your arm out. Make sure not to raise your hand higher than your shoulder. 10-12 reps, rest 30 seconds, rest 30 seconds and repeat the second set. Switch band to the other side and repeat both sets

 



 Lower Body

*Hard with balance issues

*** Very difficult with balance issues


Leg Press

Leg Press 1Leg Press 2Sitting at a slight angle in your chair raise your knee towards your chest and place the center of the band on the arch of your foot. Hold each end in one of your hands, wrapping the ends around your fist if you need to. extend your leg straight out holding parallel to the floor. Maintain tension in your band. 10-12 reps, rest 30 seconds and repeat the second set

 

 

Hip Adduction*

Hip Adduction 1Hip 2Attach the band to a heavy table leg. Tie both ends together. Stand next to a chair and hold on to it for balance. Slip the band over your foot/ankle on the side closest to the table. Pull the leg attached to the band slightly forward and to the midline of your body. 10-12 reps, rest 30 seconds, rest 30 seconds and repeat the second set. Switch band to the other side and repeat both sets

 

 

 

Hip Abduction*

Hip Abduction 1Hip Abduction 2Attach the band to a heavy table leg. Tie both ends together. Stand next to a chair and hold on to it for balance. Slip the band over your foot/ankle on the side furthest from the table. Start from the midline position and swing your leg out and away from your body, keeping it inline with your shoulders. 10-12 reps, rest 30 seconds, rest 30 seconds and repeat the second set. Switch band to the other side and repeat.

 

 Standing SLR*

Standing SLR 1Standing SLR 2Attach the band to a heavy table leg. Tie both ends together. Stand next to a chair and hold on to it for balance. Slip the band over your foot/ankle keeping the foot slightly above and off the floor. Slowly extend your leg forward at the hip like you are kicking out. Return to beginning position. 10-12 reps, rest 30 seconds, rest 30 seconds and repeat the second set. Switch band to the other side and repeat both sets

 

 Knee Flexion

Knee Flexion 1Knee Flexion 2Attach the band to a heavy table leg. Place your chair facing the table leg and tie both ends of the band together so it reaches halfway to the chair. Slip it around your ankle with your leg extended. Bring your heel back until your foot is under the chair. 10-12 reps, rest 30 seconds, rest 30 seconds and repeat the second set. Switch band to the other side and repeat both sets

 

 

Knee Extension

Knee Extension 1Knee Extension 2Sitting upright in your chair hook your toe into the band like a sling holding both ends together in the same hand and placing your hand on the edge of the chair. Extend your leg straight out and then return to beginning position. 10-12 reps, rest 30 seconds, rest 30 seconds and repeat the second set. Switch band to the other side and repeat both sets

 

 

 Ankle Pumps

Ankle Pump 1Ankle Pump 2Sitting up straight in your chair place the center of the band hooked under the front of your foot. Extend your leg straight out and about 4-6 inches off the floor. Keep your foot raise during the reps. Do not allow it to rest on the floor. Hold both ends of the band in the same hand and pull your foot/toes towards your body. Point your toes forward and extend the foot downward. 10-12 reps, rest 30 seconds and repeat the second set. Repeat on other foot.

 

 Ankle Eversion

Ankle Eversion 1Ankle Eversion 2Sitting up straight in your chair tuck one foot under your chair. Slip the center of the band under the front/toe area of your foot and hold the band ends in the hand on the same side as your tucked foot. Maintain tension on the band and move your foot at the ankle from right to left. 10-12 reps, rest 30 seconds, rest 30 seconds and repeat the second set. Switch band to the other side and repeat both sets

 

 Ankle Inversion

Ankle Inversion 1Ankle Inversion 2Sitting up straight in your chair tuck one foot under your chair. Slip the center of the band under the front/toe area of your foot and hold the band ends in the hand on the same side as your tucked foot. Maintain tension on the band and move your foot at the ankle up and down. 10-12 reps, rest 30 seconds, rest 30 seconds and repeat the second set. Switch band to the other side and repeat both sets

 

Mini Squat***

Shoulder Squat 1Shoulder Squat 2As close to a wall as you can get stand with your feet shoulder-width apart on the center of your band and hold both ends up your back and over the top of your shoulders with your hands at your collarbone. Squat down as far as you can as if sitting on a stool using the wall to help you maintain your balance. 10-12 reps, rest 30 seconds and repeat the second set.

 

Warning: This takes a lot of leg strength to complete and is very difficult if your balance is bad. Only attempt this exercise after you have been exercising with the program for a period of time and your legs are strong and in shape.