Resistance Training With Exercise Bands: Exercises
Introduction
Here are some examples of exercises for resistance training. Start each exercise slowly. Ease off the exercise if you start to have pain.
Your doctor or physiotherapist will tell you when you can start these exercises and which ones will work best for you.
How to do the exercises
Side pull
slide 1 of 5, Side pull,
- Sit or stand up straight. Grasp an exercise band with your hands about shoulder-width apart.
- Raise both arms overhead, palms of your hands facing forward.
- Slowly pull one arm down and to the side, bending your elbow and stretching the band until your elbow is at shoulder height. Hold for 1 to 2 seconds.
- Slowly return to the starting position with your arms straight up.
- Repeat with the other arm.
- Repeat 8 to 12 times with each arm.
Overhead pull
slide 2 of 5, Overhead pull,
- Sit or stand up straight. Grasp an exercise band with your hands about shoulder-width apart.
- Raise both arms overhead, palms of your hands facing forward.
- Slowly pull your hands apart, stretching the band. Hold for 1 to 2 seconds.
- Slowly return to the starting position with your arms straight up.
- Repeat 8 to 12 times.
Up-down pull
slide 3 of 5, Up-down pull,
- Sit or stand up straight. Grasp an exercise band with your hands about shoulder width apart.
- Raise both arms overhead.
- Bend your elbows until they are at shoulder height, with the stretched band either behind or in front of your head. Hold for 1 to 2 seconds.
- Slowly return to the starting position with your arms straight up.
- Repeat 8 to 12 times.
Chest-level pull
slide 4 of 5, Chest-level pull,
- Sit or stand up straight. Grasp an exercise band with your hands about shoulder-width apart.
- Raise your arms to chest level and bend your elbows.
- Slowly pull your hands apart and your shoulder blades together, stretching the band. Hold for 1 to 2 seconds. Try to keep your hands up at your chest level, and do not pull your shoulders up toward your ears.
- Slowly return to your starting position.
- Repeat 8 to 12 times.
Hip-level pull
slide 5 of 5, Hip-level pull,
- Stand or sit up straight in a chair without arms. Grasp an exercise band with your hands about shoulder-width apart.
- Hold your hands at the level of your hips, or near your lap if you are sitting down.
- Slowly pull your hands apart, stretching the band. Hold for 1 or 2 seconds.
- Slowly return to your starting position.
- Repeat 8 to 12 times.
Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.
Current as of: June 5, 2023
Author: Healthwise Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
