These exercises use elastic bands or tubing as resistance.
The thickness of the band or tubing will determine the amount of resistance. Each brand will have different colours to indicate the resistance.
Some elastics are sold with handles which can make it easier to hold them.
The majority of these exercises can be done in sitting or standing.
Always control the band, move slowly away from your body and when returning to the start position. Do not let the band snap back.
Keeping the band longer between the anchor point and your hand or foot will make the exercise easier. Making the band shorter will increase the difficulty.
When using bands, it is usually more practical to do all the repetitions on one side then switch to
the other side instead of alternating right and left as often done with free weights.
If standing, place your feet shoulder width apart and keep your knees almost straight but not fully locked.
Make sure that you keep your back straight, not bending forward or arching back.
Only perform the leg exercises in standing if your balance allows you to do so safely.
You should inspect your band prior to each use as they can start to tear.
You may not be able to do all of these exercises. If you have been told by your cardiac surgeon, cardiologist or any other health care provider to avoid certain movements, please continue to follow these recommendations and verify with us if you remain uncertain.
Remember that you should aim to do 1-3 sets of 10-15 repetitions.
Breathe out as you make the effort and breathe in as you return to the starting position.
FRONT SHOULDER RAISE
Place one end of the band under one foot
Hold the other end in your hand on the same side with your arm by your side
Your arm should be turned so that your thumb is towards the ceiling
Lift your arm forward, up to shoulder height, keeping the elbow straight
Slowly return to the start position
When you are done the repetitions on this side, repeat with the other arm
SIDE SHOULDER RAISE
Place one end of the band under one foot
Hold the other end in your hand on the opposite side with your arm by your side
Your arm should be turned so that your thumb is towards the ceiling
Lift your arm out straight out to the side, up to shoulder height, keeping the elbow straight
Slowly return to the start position
When you are done the repetitions on this side, repeat with the other arm
CHEST PRESS
Loop the band around your upper back
Hold both ends with your hands in front of your shoulders and the elbows bent
If you find that the band rolls up towards your neck when doing this exercise, place it under your arms near the armpits instead of over your arms and shoulders
Press the arms forward to straighten the elbows
Bend the elbows to return to the start position
SEATED ROW (FOR MIDDLE BACK)
Preparation: Sit near the front of your chair with a space between your back and the backrest
Put one leg (or both legs) straight out in front, letting the heel rest on the floor
Loop the band around this foot (or feet) and hold the ends in both hands
Keep the elbows low and close to your body
Squeeze your shoulder blades together
Bend the elbows and pull the hands back, keeping the hands low, close to your thigh
Slowly return to the start position
T-ROW ( FOR UPPER BACK)
Hold the band in both hands with your arms at shoulder height, elbows almost straight, palms down
Make sure to keep your shoulders down
Squeeze your shoulder blades together and pull the arms apart
Slowly return to the start position
SHOULDER PRESS
Remember, it is easier to do one arm at a time
Put one end of the band under your foot and hold the other end in the hand on the same side
Start with the elbow bent and your hand just above your shoulder
Press the arm up toward the ceiling, straightening the elbow Slowly return to the start position
When you are done the repetitions on this side, repeat with the other arm
ELBOW FLEXION (BICEPS)
Place one end of the band under one foot
Hold the other end in your hand on the same side with your arm by your side and your palm facing forwards
Bend your elbow up towards your chest
Slowly return to the start position
When you are done the repetitions on this side, repeat with the other arm
ELBOW EXTENSION (TRICEPS)
Hold one end of the band in one hand near your hip or in the small of your back
Hold the other end in the opposite hand in front of your shoulder with your elbow bent
The band should be passing in your back as shown
Straighten the front elbow
Slowly return to the starting position
When you are done the repetitions on this side, repeat with the other arm
KNEE EXTENSION (QUADS)
Sit in a chair
Tie one end of the band to the leg of the chair
Tie the other end to your foot or ankle on the same side
Tighten the muscle in the front of your thigh and straighten your knee, lifting up your foot
Slowly bend your knee to return to the start position
When you are done the repetitions on this side, repeat with the other leg
KNEE FLEXION (HAMSTRINGS)
Stand holding onto a sturdy chair or counter for support
Place one end of the band under one foot
Tie the other around the heel/ankle of the opposite leg
Lift your heel up towards your buttock as far as you can, bending your knee
Slowly lower your heel down towards the floor, straightening your knee
When you are done the repetitions on this side, repeat with the other leg
HIP EXTENSION (FOR BACK AND BUTTOCK MUSCLES)
Stand holding onto a sturdy chair, table or a banister for support (not in the stairs)
Tie one end of the band to the leg of the chair or table or the spindle of the banister
Tie the other end around one ankle
Lift this leg behind you, keeping your knee straight
Make sure that you keep your back flat, do not arch it backwards
Slowly return to the start position
LATERAL LEG RAISE (HIP ABDUCTION)
Stand holding onto a sturdy chair, table or a banister for support (not in the stairs)
Tie one end of the band to the leg of the chair or table or the spindle of the banister
Tie the other end around one ankle
Lift your leg out to the side, keeping your toes pointing forward
