Today, I wanted to go through 5 Awesome Resistive Band Exercises you can do anywhere.
A couple of weeks ago, I left snowy Kelowna. We got two feet of snow. I headed down to Miami. One thing I brought was a loop resistive band. The five exercises that I am going to go through are little routines and some exercises that I do in my hotel room.
5 AWESOME Resistive Band Exercises You Can Do ANYWHERE!
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This resistive band is really easy to put in your backpack or your carry-on. It doesn’t take much room and it is really light. The only problem is sometimes when you go through security, when the TSA or whatever they are called, take this out and ask you what it is. It is an awkward experience having to explain and demonstrate some of the exercises to the security but if you are okay with that, here are a couple of exercises that you can do. I will get Donnalee to demonstrate.
#1 – Overhead Band Reverse Lunge
Donnalee is stepping on the tubing with one leg. She is going to press it overhead and then she is going to end up stepping back and going into that reverse lunge, coming back up and bringing the feet together.
Overhead Band Reverse Lunge
A regression for that if you can’t bring your arms overhead is you can have the tubing just at your shoulder height.
Tubing at Shoulder Height
Right leg is on the tubing, left leg is stepping back and then you are coming back. That is a regression you can do if you can’t do the overhead.
Shoulder Height Band Reverse Lunge
But with the overhead, it’s really great because it is challenging and activating the core a lot more which is important when it comes to preventing numerous common pains like shoulder, back, hip and knee pain. And when it comes to the reverse lunge, it puts less stress on the knee joints. If you have funky knees, or knee pain or an old knee injury, try that reverse lunge especially with that loop tubing.
#2 – Side Shuffle with Straight Arms
Donnalee is going to step on the tubing, move back to hip width apart and then she is going to bring the tubing to the front and she is going to Side Shuffle.
Side Shuffle with Straight Arms (front view)
I will get her to demonstrate from the side.
Side Shuffle with Straight Arms (side view)
You saw with Donnalee that she didn’t have her arms way overhead and she didn’t have them straight out in front of the shoulder. She had her arms a little bit below because that will put less stress on the shoulder joint.
A regression you can do if you can’t bring the arms out in front is you can bring the tubing just to shoulder height.
Side Shuffle with Arms Shoulder Height
When it comes to the side stepping, I am going about 30 to 45 degrees. I don’t need to go at 90 degrees and I am moving with one and then I am following with the other. I am trying to maintain that resistance on the tubing.
Now with the arms out in front, what it does is working those shoulder stabilizing muscles which is super important when it comes to shoulder health but then it also ends up really activating and challenging the core. If you don’t have the strength to do that, like I said, you can regress and hold the tubing at shoulder height.
#3 – Push Up with the Loop Tubing
You are going to take the loop tubing. You are going to loop it in behind your back. A big thing you want to remember is you want to have it relatively low because you don’t want to flip up and bonk you in the head which isn’t fun and it leads to the exercise stopping pretty quickly. And when it comes to where you have the tubing, you have it wrapped around your hand.
Back and Hand Positioning of the Loop Tubing
Sometimes you are going to wrap it around your thumb but it puts a lot of pressure on your thumb. But if I have it over my whole hand that is going to be easier, I will have a better grip and it puts less stress on the fingers and the hands.
You go into a push up position. You can go from the toes but with Donna we are going to regress her. She is going to go from the knees. We get her to go from the knees and tight through her abdominal area, good alignment, and going into that push up movement and back.
Push Up with the Loop Tubing
With this one, what happens is it gets easier on the way down and then on the way up it starts to get a lot more challenging as the tubing is increasing in resistance.
That is a great exercise to do. It challenges the push up movement and the end of the push up movement. A lot of times a lot of people bring in the chest down to the floor which is the most challenging and straightening out is being easier but with that resistive loop tubing it makes it more challenging.
#4 – Squat into a Press
Donnalee is going to step on the tubing, get into that squatting position.It might be a little bit wider than hip width apart, toes are often times pointed out a little bit. She puts the tubing up into that shoulder position almost like a rack position and then going into the squat and then she is going to come out of the squat and press overhead.
Squat into a Press (front view)
I will get Donnalee to face this way and we will look at it from the side. Squatting down and pressing up.
Squat into a Press (side view)
A regression if you can’t do the press movement is just leave it in this front rack position and then you are going into that squatting movement.
Squat into a Press (front rack position)
I like pressing overhead because it is really those shoulders and those stabilizing muscles in the shoulders which is really important and also overhead work really challenges the core.
#5 – Cross Band Bent Over Row
Donnalee is going to step on the tubing and then we are moving little bit further than hip width apart. She is going to cross over with the tubing. And then she is going to pull back and drive up with those elbows and really work that mid back.
Cross Band Bent Over Row (front view)
I will get her to shuffle from the side. She is bending through the hip, everything else is straight, grabbing across the tubing. Head is in good alignment and then driving those elbows up and relaxing.
Cross Band Bent Over Row (side view)
With this you are bending through the hips to whatever level that you can. The deeper that you can bend through the hips without losing your low back curve, the better. The better it is when you can isolate that mid back area. But if you only come down a little ways and go through with this, it still going to be beneficial. You just need to be cautious of overworking those upper trapezius muscles.
Those are the 5 Awesome Resistive Band Exercises that you can do anywhere. Next time you go traveling, throw a resistive band into your carry-on or into your luggage and bring it with you and go through these five exercises. When it comes to sets and reps, I would start off with 5 repetitions to get the movement down and to train your body on how to do the movement correctly then you can progress to 10 repetitions or even to a certain amount of time, twenty seconds or thirty seconds or a number of repetitions that you do during that time. You can go through things once or you can go through things a couple of times, two or three times. If you go through things two or three times and going through ten repetitions each, you will have a really good workout that you can pretty much do anywhere.
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Rick Kaselj, MS.