If you’ve ever been in physical therapy, you’ve likely used a stretchy latex tube or flat strip called a resistance band. It is incredibly effective at building strength and endurance…easing lower-back pain and arthritic discomfort…and improving balance.
What you may not know: Resistance bands are a safe way to build strength on your own if you have a bad back, joint pain or other problems that can make weight-lifting off-limits. Once your health-care provider gives you the green light, first try whatever moves below are right for your condition without a band—to make sure you can do the motion without pain or discomfort before adding resistance. (If there is discomfort, check in again with your doctor for advice.) Ideally, these exercises should be done three to four times a week.
If you have low-back pain: It is often due to weak abdominal muscles…tight hamstrings and quadriceps…and/or tight hip flexors (the muscles that connect the legs to the torso). Your goal is to strengthen the abdominals, the lower-back muscles and the glutes while reducing hip flexor tension. What helps…
If you have hip pain or hip arthritis: Years of overuse or being overweight can turn good hips bad. The moves below help promote the stability and mobility that healthy hips need. Note: If you’ve had a hip replacement or have severe hip issues, consult your doctor for specific exercises.
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If you have a knee injury: Knees are meant to straighten and bend. Any other movement, such as twisting and pivoting, places them at risk. Healthy knees demand strong quadriceps, which provide stability and support. What to do…
What to Look for…
Resistance bands are available online or in sporting-goods stores for about $20 or less. They come in a rainbow of colors, each representing a different intensity. They also come in different lengths—the longer the length, the less resistance. For most beginners, I advise starting with a three-to-six-foot flat band. To increase the intensity, you can “choke up” on the band before moving up to a band with a higher level of resistance.
*People who have had pain or arthritis often like to use a tubular band. It is less likely to tear or snap—and comes with easy-to-grip handles.