Below are brief descriptions and photographs
of band exercises performed by graduate student Christine Dobson
. Two pictures for each exercise are shown: the left picture
represents the starting position and the right indicates the full extension of
the exercise. If you should have any questions, please feel free to email
Christine directly at cdobson@ehr.org.
In addition, we have included short movie clips of Christine performing the various exercises. These clips can be viewed by doubling-clicking the movie camera icon under each set of the still pictures. If your computer does not already have the software, you will need to install the free download from QuickTime in order to view the movie files. Simply double-click on the underlined QuickTime (i.e. hyperlink) to visit their website.
Band starts in front of you after securing to closed door (click here for directions). Shoulders should start down and back with hands out straight. Keep your back straight. Pull elbows back, keeping them next to your body. (Imagine pinching your shoulder blades together.) Resist against the band as you return to start position.
Band starts in back of you after securing to closed door (click here for directions). Start with arms raised and elbows bent at a 90° angle. Extend hands forward with arms forming a triangle. Resist against the band as you return to the starting position.
Band starts in front of you after securing to closed door (click here for directions). Stagger your feet with one in front of the other. Raising your back heel off the floor, imagine lowering your rear knee towards the floor. Drop your hips straight down keeping your shoulders over your hips (don't lean forward). **If this is difficult, only drop 1/4 of the way.
This can be performed sitting or standing (band under buttocks or ball of the foot, respectively). Start with hands approximately at ear level. Press arms straight over your head until your hands meet.
This also can be performed sitting or standing (band under buttocks or ball of foot, respectively). Start with your palms facing away from the body. Keeping your elbows at your side, fully curl your palms up.
Standing on the band, put one arm over your head and allow the band to be behind you. Starting with elbow bent at 90° angle, straighten it over your head. Repeat using other side of body.
Wrap the band around your legs. Spreading your legs wider than your hips, lower your "bottom". Walk sideways shuffling. Repeat exercise shuffling forward.
This exercise can be performed standing or sitting (band under buttocks or ball of foot, respectively). Start with hands at your side, slightly bending the elbows. Raise your arms out so they are parallel to the ground.
Position the band under the ball of your foot. Standing, bend over your hips approximately 45°. Keep your back flat and shoulders down. Start with your hands in front of you as if you were hugging a large tree. Pull the band back, keeping the same bend in your arms for the full motion.
Attach band to a closed door approximately 1.5 - 2 feet from the ground (click here for directions). Sitting with heals on the ground, lean back halfway and keep your chest forward. Pull the band across the body from one side to the other. Don't forget to switch sides!
Many of the exercises above are performed by affixing the exercise band to a stationary object. By first threading the bands through a black nylon "door jam" a closed door can be used to position the exercises bands at the appropriate height for your own stature and each exercise.
The bands demonstrated in class are available in four strengths: light (yellow), medium (green), heavy (red), and extra-heavy (blue, not shown). In addition, the black door jam (shown here at the bottom center) is used with the bands for many of the exercises described above.
To download Stability Ball information, click on:
