Resistance bands are essential for any fitness enthusiast, regardless of their experience level. They are versatile, inexpensive, and portable, making them ideal for home or gym use. But what are the benefits of resistance bands? And why should you use them? What are the general exercises with elastic bands?

If you are looking for a way to exercise that is low-impact and gentle on your joints, then resistance bands are a great option. They are also perfect for use by seniors or beginners who are new to the world of fitness. So, what are you waiting for? Get yourself a set of resistance bands and start reaping the benefits today!

What are resistance bands exercises?

Resistance band exercises are any workout that uses bands. They are great options for getting more robust. The elastic band has a certain amount of strength. So, it helps the muscle work out without getting hurt.

First, beginners can use their body weight to do light exercises. Then, they slowly build up their muscles to not hurt themselves. Later, to add weight safely, they can switch to hard bands. In time, they will be able to do it with light weights. Therefore, you can describe resistance bands as a recommended step before using light weight.

Each muscle gets the same amount of resistance from the elastics. Professionals use resistance bands because they are light, easy to use, and provide the same opposition. Physiotherapists also use them to help their patients safely build up their muscles. As a result, elastics are one of the most proven to be effective in healing muscles.

Why were resistance bands made, and who made them?

Mr. Gustav Gossweiler made resistance bands in Switzerland on May 28, 1895. Then, on June 26, 1896, he set sail for America. He made elastics to help with physical therapy to rehabilitate muscles. First, he used fabric and metal springs to make them. And now, the silicone and rubbers are the components of bands.

Benefits of Resistance Band:

• Resistance bands are cheap and easy to carry so we can use them anywhere.
• Bands can help beginners, older people, and people with joint pain.
• In addition, they are a way for pros to prepare for work.
• These bands are a great way to build muscle. However, the forces can get too stiff if practitioners use them too long.
• Elastics are safe ways to get stronger without hurting the muscles.
• They make it easier for joints to move.
• Rubbers help muscles get better after being injured or working out hard.
• You can lift more weight with the help of this tool.
• Resistance bands offer several benefits, including the following:
  •  First, they are a great way to add resistance to your workout without needing dumbbells or other weights.
  • These bands are ideal for those looking for a low-impact way to exercise.
  • Elastics are perfect for personal trainers as they offer a great way to add variety to your client’s workout.

Resistance Band and Physical Therapy

Physical therapy uses exercises, especially band practices, to assist in the rehabilitation of muscles. Therefore, therapists in this field target weak muscles and create plans based on each client’s needs.

The trainer can do exercises with or without tools interchangeably while targeting a particular muscle. For example, resistance bands are unique because they apply light resistance to the forces.

Strengthen exercises using elastic bands.

As mentioned above, elastic bands are an excellent way to strengthen muscles without hurting them. Also, because band exercises are so easy, we can do them without putting any pressure on our joints.

There are many different colors and styles of elastic bands:

The colors of elastic bands show how they are different. Depending on the texture, each color represents an extra level of resistance. You must know that each body part needs specific training and bands for your muscles.

For the lower body, we need hard bands, and for the upper body, we need lighter bands. Red and blue are the most common colors. In general, blue is used when more resistance is required.

Some resisting band exercises for Back pain:

Resistance bands are a great way to get a full-body workout without going to the gym, are inexpensive, and can be stored easily. They can be used for back, shoulder, chest, leg, stomach, buttocks, and back pain.

It would be best to be careful while training for back pain and exercise in your comfort position.

Some people can not lie on the floor because of back pain. Therefore, You can do this exercise on the floor or your bed.

Exercise 1: Clamshell

The way to do the Clamshell exercise:

• Wrap a band around both legs once, right above the knees.
• Flex your hips and knees to 90 degrees and lie on your side or your back.
• While keeping your feet together, pull your knees apart and squeeze your glutes for about two to three seconds.
• Return to the original position gradually.
• Try to complete 10 or 12 repetitions.

Exercise 2:  plantar flexion of the foot

The way to do Foot Plantar flexion:

• Position yourself on the floor with one leg extended before you and bent the other.
• A resistance band is held at each end, and the middle is wrapped around the ball of your foot.
• Keep your back straight and flex your foot forward.
• Bring your toes back up slowly, flexing them towards your knee as comfortably as possible.
• As with most exercises, rebound to the original position gradually.
• Perform a set of 10–12 on each side.

Exercise 3:

Shoulders and Back
Your upper back and shoulders will feel the effects of these movements.

• Start by holding a resistance band at shoulder height and width apart and standing with your feet hip-width apart.
• Relax and spread your arms as you exhale.
• Keep your arms at your sides until the band is brushing your chest.
• To get back to square one, inhale calmly.
• Try to maintain a neutral spine.

Exercise 4: Columnar order

In a standing position, with feet hip-width apart, grip the band at its closest point with both hands. Then, while maintaining your shoulders down, bend your elbows and align them with your shoulders as you exhale. Then, to get back to square one, inhale calmly.
Keep your body long and your ribs together as you perform this exercise while keeping your elbows up.

Lateral raises

• Cross the ends of the band in front of your knees and stand on it.
• Take the ends and hold them together.
• Holding your breath out, raise your arms above your head without letting them lock.
• To get back to square one, inhale calmly.
• Keep your arms at shoulder height and your elbows at a 90-degree angle.

Conclusion

In conclusion, resistance bands are a great way to stay fit and healthy. They are versatile, and you can use them for various exercises. Also, they are relatively affordable and easy to use. Therefore, resistance bands are a great option to get started with resistance training. Read more about how What to Look For and How to Use Them.

General resistance band exercises are numerous and influential. They provide an opportunity to train with resistance in various ways, offer seniors a chance to stay active, and can help with back pain. If you can try out different types of band exercises, do so. And please leave a comment letting us know how it went.

References:

• https://www.shape.com/fitness/gear/equipment/benefits-of-resistance-bands’
• https://mirafit.co.uk/blog/top-10-resistance-band-benefits/
• https://www.performancehealth.com/articles/what-theraband-resistance-band-should-i-buy-and-more-faq
• https://www.runtastic.com/blog/en/resistance-band-exercises/