Why Resistance Bands for Rehab?
Resistance bands are perfect for rehabilitation:
Variable resistance (easier at start, harder at end)Low impact on jointsPortable and affordableCan target any muscleEasy to adjust difficultyTypes of Bands
Loop Bands (Mini Bands)
Closed loopsBest for lower bodyHip and glute workVarious resistance levelsTherapy Bands (Flat Bands)
Flat strips, no handlesCan tie to create loopsCut to any lengthClassic rehab toolTube Bands with Handles
Handles on each endGood for upper bodyCan attach to doorsMore comfortable gripChoosing Resistance
Start lighter than you thinkYou should be able to do 15-20 repsProgress to stronger bands as you improveHave multiple resistances availableUpper Body Exercises
External Rotation
Target: Rotator cuff
How:
Elbow at side, bent 90°Band attached to sideRotate forearm outwardKeep elbow pinned to side3 sets of 15Internal Rotation
Target: Rotator cuff
How:
Elbow at side, bent 90°Band attached away from bodyRotate forearm inwardKeep elbow at side3 sets of 15Rows
Target: Upper back
How:
Band attached in front at chest heightPull back, squeezing shoulder bladesKeep elbows close to body3 sets of 15Pull-Aparts
Target: Upper back, rear shoulders
How:
Hold band in front at shoulder heightPull hands apart, stretching bandSqueeze shoulder bladesReturn slowly3 sets of 15Bicep Curls
Target: Biceps
How:
Stand on bandCurl handles/ends to shouldersKeep elbows at sides3 sets of 15Tricep Press-Down
Target: Triceps
How:
Band attached abovePress down, straightening elbowsKeep upper arms still3 sets of 15Lower Body Exercises
Clamshells
Target: Hip abductors, glutes
How:
Loop band around thighs above kneesLie on side, knees bentKeep feet together, lift top knee3 sets of 15 each sideSide Steps (Monster Walks)
Target: Glutes, hip abductors
How:
Band around ankles or above kneesQuarter squat positionStep side to side10 steps each direction, 3 setsGlute Bridges with Band
Target: Glutes
How:
Band above kneesLie on back, knees bentPress knees out against bandLift hips, squeeze glutes3 sets of 15Terminal Knee Extension
Target: Quadriceps (VMO)
How:
Band around back of knee, attached behindSlight knee bendStraighten knee fully against resistance3 sets of 15Ankle Dorsiflexion
Target: Tibialis anterior
How:
Band around foot, attached in frontPull toes toward shin3 sets of 15Ankle Plantarflexion
Target: Calves
How:
Band around foot, hold endsPoint toes away3 sets of 15Ankle Inversion/Eversion
Target: Ankle stabilizers
How:
Band around foot, attached to sideTurn foot in (inversion) or out (eversion)3 sets of 15 each directionCore Exercises
Pallof Press
Target: Core anti-rotation
How:
Band attached to side at chest heightPress hands forward, resist rotationHold 5 seconds, return10 reps each sideDead Bug with Band
Target: Core stability
How:
Band in hands, attached aboveAlternate lowering opposite arm/legMaintain tension on band10 each sideProgressions
Making It Harder
Use stronger bandSlow down the movementPause at hardest pointAdd more repsCombine movementsMaking It Easier
Use lighter bandShorten the band (less stretch)Reduce range of motionTake more restTips for Success
Anchor Safely
Door anchors for home useSturdy furnitureCheck band integrity before each useNever attach to sharp edgesControl the Movement
No snapping backSlow eccentric (return) phaseFull range of motionQuality over quantityCheck Your Bands
Look for tears, wearReplace if damagedLatex can degrade over timeNever stretch to maximum lengthSample Routines
Shoulder Rehab
1. External rotation - 3x15
2. Internal rotation - 3x15
3. Rows - 3x15
4. Pull-aparts - 3x15
Hip/Glute Strengthening
1. Clamshells - 3x15 each
2. Side steps - 3x10 each direction
3. Glute bridges - 3x15
4. Monster walks - 3x10 each
Ankle Stability
1. Dorsiflexion - 3x15
2. Plantarflexion - 3x15
3. Inversion - 3x15
4. Eversion - 3x15
Resistance bands are one of the most versatile rehab tools available. They're affordable, portable, and effective. Keep a set at home, at work, and when traveling. Consistent use will help you build strength and recover from injury.