Bands:
Place the band around your wrists.
Body Positioning:
Stand up with a slight bend in your knees. Activate your core.
Movement:
Bring both hands over your head, straighten your arms and pull your wrists out until you feel a stretch in the band. Now bring your hands down by squeezing your shoulder blades together and by pulling your elbows into a 90 degree angle at shoulder height. Slowly return to starting position. Repeat for 10 – 15 times.
Points to remember:
Try to pull through your upper and middle back and avoid arching your back. Also, try to keep your knees bent during the entire exercise.
Rule:
If you are able to do more than 10-15 reps, change to a heavier band.
Bands:
Place the resistance band under one foot.
Body Positioning:
Sit straight on a chair and grasp the band with one hand.
Movement:
Curl your arms towards your chest against the resistance of the band.
Slowly return to starting position and repeat for 10 – 15 times.
Points to remember:
Avoid moving your back, shoulders, and elbows while you perform the biceps curl.
Rule:
If you are able to do more than 10-15 reps, change to a heavier band.
Bands:
Place the band around both legs, right above the ankle.
Body Positioning:
Stand up straight, feet hip with apart, and hands on hips. Activate your core muscles.
Movement:
While keeping both knees in one line, pull the heel of one leg up against the
resistance of the band until your lower leg is parallel to the floor. Slowly return your leg to the starting position. The exercise is like a biceps curl for your leg. Repeat 10 – 15 times.
Points to remember:
Do not push the knee of the working leg back. Keep your knees in one line during the
entire exercise. Ideally you only move the lower leg while the upper leg stays still.
Also, keep your foot relaxed as your pull your heel up.
Rule:
If you are able to do more than 10-15 reps, change to a heavier band.
Bands:
Place the resistance band around your thighs, just above your knees
Body Positioning:
Sit against a wall knees bend in a 90 degree angle, almost as sitting in an imaginary chair.
Movement:
While staying in the seated position, push both knees out against the
resistance of the band. Slowly return to starting position. Repeat 10 – 15 times.
Points to remember:
Don’t come out of the seated position. The lower you sit against the wall, the more effective the exercise.
Rule:
If you are able to do more than 10-15 reps, change to a heavier band.
Bands:
Place the band around both ankles.
Body Positioning:
Lie on the floor on your side. Keep your legs straight and hands in front of your body to brace for support.
Movement:
While pushing your left leg actively into the floor, raise your top leg up against the resistance of the band until your foot is at shoulder height. Slowly lower your leg to starting position. Repeat 10 – 15 times.
Points to remember:
Keep both legs straight while performing the exercise. Pushing the left leg actively into the floor will allow you to exercise both legs at the same time.
Rule:
If you are able to do more than 10-15 reps, change to a heavier band.
