Resistance Band Exercises
Are You Looking For Variety In Your Exercise Program?
Resistance Band Exercises are your answer. Resistance bands exercises are versatile, easy to do anywhere, effective and most importantly, FUN! Resistance Bands have been used for almost 25 years in rehabilitation and exercise therapy.
The trick to successfully using your Resistance band is knowing exactly what to do. Please ask your physiotherapist for advice.
How Can Resistance Band Exercises Help You?
The Resistance Band is a versatile piece of equipment available to help with any injury rehabilitation and strengthening program. Resistance Bands are available in different colours and resistance grades. You can use the resistance band no matter what your age or your level of fitness.
Especially, your resistance band will help to:
- Improve your muscular endurance and strength
- Attain better posture, balance, body awareness and co-ordination
- Improve your balance and flexibility
- Enjoy a low impact aerobic workout.
How Much Force Or Load Do Resistance Bands Produce?
Page et al. (2000) analysed the Thera-Band® brand of elastic resistance bands and discovered the following:
- The resistance band output depends on how much the band or tubing stretched, or "per cent elongation".
- The "per cent elongation" that the elastic stretches relate to increases length from its resting length.
Using a "force elongation" chart, you can predict the force at a specific per cent elongation for Thera-Band® colours. For example, if your 0.5-metre length of Blue Thera-Band®, then when you stretched it to 1.5 metres (200% elongation), you'd have about 5 kilograms of force. Extended to 2.0 metres (300% elongation), you'd have about 7 kilograms of force.
What's the Effect of Multiple Resistance Bands?
If you use two resistance bands or double up your resistance bands simultaneously, you will double the force so, if you double up a 0.5-metre length of black Thera-Band® and elongate to 2.0 metres, you'd be producing about 18.4 kgs of force.
Three bands treble the force, which would produce 27.6 kgs of force in the same scenario.
Page, et al. JOSPT 30(1): A47. 2000
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Physiotherapist Prescribed Exercises
Why Do Physiotherapists Prescribe You Exercises?
The prescription of exercise appropriate to you and your injury or fitness level is one of the many professional skills of a physiotherapist. Whether you have suffered an acute injury, chronic deconditioning, or recovering from surgery, the correct exercise prescription is essential. That's why your physiotherapist's knowledge and skills will personalise your exercise dose.
Your physiotherapist not only is educated in injury diagnosis but also exercise physiology or the science of exercise. This training enables your physiotherapist to assess and diagnose your injury, plus also to prescribe injury, fitness or age-appropriate activities targeted to you now.
What Exercises Should You Do?
Your exercises shouldn't be painful. Would you please be cautious with some overzealous exercise prescribers who believe that the more painful the activity, the better? This isn't true—notably, the frail, immunosuppressed, deconditioned or post-operative person.
You'll find that your physiotherapist will thoroughly examine you and prescribe a series of exercises suitable for you in quantities that will not injure you further. Please seek an exercise expert, such as your physiotherapist, when you are planning your rehabilitation.
What Happens When You Stop Exercises?
Without some simple exercises, we know that specific muscles can become weak. When these supporting muscles are weak, your injured structures inadequately support and predispose you to linger symptoms or further injury. You can also over-activate adjacent muscles that may lead to further damage.
It is also essential to understand that even if you are "in good shape", you may have crucial but weak localised or stability muscles. When you have an injury, you should perform specific exercises that specifically strengthen the muscles around your injury and the adjacent joints. Your physiotherapist will assess your muscle function and prescribe the right exercises specific to your needs.
The exercises prescribed will usually be relatively simple, and do not require any special weights equipment, and can be performed safely at home.
Would You Stop Your Daily Prescription Drugs?
Your physiotherapist will prescribe your individualised dose or exercises. They are using their professional expertise to optimise your exercise dose. Would you stop taking your regular blood pressure medication because you were too busy or didn't think it worked? We would hope not!
Exercise, when prescribed by an expert such as your physiotherapist, should be treated as your recommended dose. Just like when you don't take your blood pressure medication, you can't expect the drugs to work if you don't take them as prescribed by your health professional.
So, next time you skip your "exercise dose", remember that you are not putting your health first. If you have any questions, please get in touch with your Physio Works physiotherapist for your best care.
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