Resistance Training With Rubber TubingTo do these exercises, you will need a
24 in. (60 cm) length of
rubber tubing with knots tied at each end. Check the rubber tubing each
time you use it to be sure there are no holes or frayed areas. This will help
you avoid having the tubing break during exercises. As you begin
each exercise, hold the tubing with your hands about shoulder-width apart. The
tubing should be straight but not stretched out. Stretch the
tubing wider until you feel tension. And hold each exercise for a slow count of
5 (about 5 seconds). You may increase the time as you get stronger. Side pullslide 1 of 5 slide 1 of 5, Side pull, - Raise both arms overhead, palms of your hands
facing forward.
- Pull one arm down and to the side, bending your
elbow as shown in the picture, and hold.
- Slowly reach up again.
Repeat with the other arm.
- Repeat 8 to 12 times with each
hand.
- Rest for a minute and repeat the exercise.
Overhead pullslide 2 of 5 slide 2 of 5, Overhead pull, - Raise both arms overhead, palms of your hands
facing forward.
- Tighten the tubing by slowly pulling both arms away
from center, and hold.
- Slowly return to the starting position with
your arms straight up.
- Repeat 8 to 12 times.
- Rest for a minute and repeat the exercise.
Up-down pullslide 3 of 5 slide 3 of 5, Up-down pull, - Raise both arms overhead.
- Bend your
elbows so that they are shoulder-height, and hold the stretched tubing in front of your head.
- Slowly return to the starting position
with your arms straight up.
- Repeat 8 to 12 times.
- Rest for a minute and repeat the exercise.
Chest-level pullslide 4 of 5 slide 4 of 5, Chest-level pull, - Raise your arms in front of you to chest level.
Your elbows will be bent and held up at about shoulder height.
- Pull
your hands apart, stretching the tubing, and hold. 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.
- Rest for a minute and repeat the exercise.
Hip-level pullslide 5 of 5 slide 5 of 5, Hip-level pull, - Hold your hands at the level of your hips, or
near your lap if you are sitting down.
- Pull your hands apart,
stretching the tubing, and hold.
- Slowly return to your starting
position.
- Repeat 8 to 12 times.
- Rest for a minute and repeat the exercise.
ByHealthwise Staff Primary Medical ReviewerE. Gregory Thompson, MD - Internal Medicine Specialist Medical ReviewerElizabeth T. Russo, MD - Internal Medicine Current as ofMarch 13, 2017 Current as of:
March 13, 2017 Author:
Healthwise Staff Medical Review:
E. Gregory Thompson, MD - Internal Medicine & Elizabeth T. Russo, MD - Internal Medicine
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