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Elastic resistance bands are beneficial for improving1
- strength
- flexibility
- balance
- overall function
Resistance bands can be a part of an individual’s home exercise program so they can achieve their personal goals. However, there are some common problems that people encounter, which prevents the individual from progressing further. Identifying different variations or modifications will allow individuals to benefit from using resistance bands for their self-management program.
1. Grip
A common problem that is often experienced by individuals is that their hands may hurt from gripping the resistance band. This could be due to increased pressure on the hands or potential preexisting medical conditions. However, there are some ways to minimize discomfort when exercising with resistance bands. The CanDo® Multi-Grip Exerciser (MGE) is an option that provides both large and small loops that allows the individual grip the band without pain. The CanDo® Foam Padded Adjustable Webbing Handle is another option are handles that attach to the band to provide improved comfort while working out.
2. Set Up
Traditionally, placing the resistance band in the door or on the door knob is a recommended method to anchor the band. Sometimes individuals may have a challenge of setting up their exercise equipment in their home or designated space. Household configurations may prevent people from using resistance bands effectively. One common issue is the inability to anchor the band onto the door. Using the CanDo® Economy Door Jamb Nub Anchor Strap or the CanDo® Door Jamb Disc Anchor Strap can be helpful to anchor the resistance band. This would help provide more stability of the resistance band during exercise.
3. Engagement
Sometimes it may be motivated to stay engaged while exercising. Using an external focus can help to improve intrinsic motivation while improving motor performance and enhance motor learning.2 Products like the CanDo® AccuForce® is an example that provides an external cue. The band visually demonstrates how much force is being used when exercising. Simply stretch the band and watch as the box changes from a rectangle to a square showing your exertion.
There are many solutions for common problems when exercising with resistance bands. However, it is important to determine which modification is right for you. The main objective of these modifications is to provide a safe and therapeutic environment to help you achieve your goals.
Article Written By Eric Trauber, PT, DPT, OCS, CSCS, FAAOMPT
References
Wulf G and Lewthwaite R. Optimizing performance through intrinsic motivation and attention for learning: the OPTIMAL theory of motor learning. Pyschon. Bull. Rev. 2016; 23: 1382-1414.
Yeun, YR. Effectiveness of resistance exercise using elastic bands on flexibility and balance among the elderly people living in the community: a systematic review and meta-analysis. The Journal of Physical Therapy Science, 2017; 29: 1695-1699.