L position. Keeping your elbow by your side and bent, pull the band across your body. Bring it back to the starting position. Repeat with the other arm.
External rotations ¢ ˆ ’ Face sideways with the arm holding the band farthest from the door. Bend the elbow to 90 degrees or in an "L" position. Keeping your elbow by your side and bent, pull the band away from your body. Bring it back to the starting position. Repeat with the other arm.Abductions ¢ ˆ ’ Face sideways with the arm holding the band farthest from the door. Be sure that your thumb is facing upwards. Keep your elbow straight and pull the band out to the side and away from your body. Go up to shoulder level. Bring it back to the starting position. Repeat with the other arm.Flexions ¢ ˆ ’ Face away from the door. Keeping your elbow straight, pull the band straight out in front of you. Bring it back to the starting position. Repeat with the other arm.Adductions ¢ ˆ ’ Face sideways with the arm holding the band closest to the door. Keep your elbow straight and pull the band across your body. Bring it back to the starting position. Repeat with the other arm.Extensions ¢ ˆ ’ Face towards the door. Keeping your elbow straight, pull the band straight backwards. Bring it back to the starting position. Repeat with the other arm.
Image(s)
This is a series of images of a man standing near a door. There is an exercise band secured in the door at waist height. In the first image, he is standing with his right shoulder near the door, and his elbow is next to his body, bent at 90 degrees in front of him. The exercise band is in his right hand. He then pulls the exercise band across in front of his body, keeping his elbow securely at his waist. In the second image, he is holding the band in his left hand, elbow next to his waist and bent to 90 degrees in front of him. He then pulls the band to the left, across his body, keeping his elbow securely at his waist. The third image shows him holding the band in his right hand, arm straight down at his side. He then pulls the band straight across in front of his body to the left. The fourth image shows him holding the band in his left hand with his arm straight at his side. He then lifts his straight arm out to the side, away from his body, to shoulder height. The fifth image has him standing with his back to the door. The band in his right hand with his arm straight at his side. He lifts his right arm straight in front of him to shoulder height. The last image has him standing with his back to the door. The band is in his right hand, arm straight and extended slightly behind him. He then pulls the band straight forward so his hand is about at waist level.
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This is a series of images of a man standing near a door. There is an exercise band secured in the door at waist height. In the first image, he is standing with his right shoulder near the door, and his elbow is next to his body, bent at 90 degrees in front of him. The exercise band is in his right hand. He then pulls the exercise band across in front of his body, keeping his elbow securely at his waist. In the second image, he is holding the band in his left hand, elbow next to his waist and bent to 90 degrees in front of him. He then pulls the band to the left, across his body, keeping his elbow securely at his waist. The third image shows him holding the band in his right hand, arm straight down at his side. He then pulls the band straight across in front of his body to the left. The fourth image shows him holding the band in his left hand with his arm straight at his side. He then lifts his straight arm out to the side, away from his body, to shoulder height. The fifth image has him standing with his back to the door. The band in his right hand with his arm straight at his side. He lifts his right arm straight in front of him to shoulder height. The last image has him standing with his back to the door. The band is in his right hand, arm straight and extended slightly behind him. He then pulls the band straight forward so his hand is about at waist level.
View Original
What will the results be?
- Stronger muscles
- More toned arms
- Greater ease doing arm activities
Helpful tips
- Stay active and work out to keep your muscles strong and flexible.
- Keep a healthy weight to avoid putting too much stress on your joints. Eat a healthy diet to keep your muscles healthy.
- Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. Breathe out when you are pulling on the band. Breathe in when you return the band to the starting position. If any exercise bothers you, stop right away.
- Try walking and swinging your arms at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
- Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.
Where can I learn more?
ACE Fitness ‚
http://www.acefitness.org/getfit/rubrbndwkout.pdf ‚
American College of Sports Medicine ‚
http://www.acsm.org/docs/brochures/selecting-and-effectively-using-rubber-band-resistance-exercise.pdf?sfvrsn=2 ‚
Last Reviewed Date
2016-01-29 ‚
List_set bdysylist
- Exercise
- Neuromuscular and Skeletal
- Therapy (Occupational, Physical, Speech, etc)
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care provider 's advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
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Copyright ‚ © 2016 Wolters Kluwer Clinical Drug Information, Inc. and its affiliates and/or licensors. All rights reserved. ‚