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Exercise Physiologist Denise DeCarlo uses resistance bands in her Body Sculpt class. |
Q: How can I revamp my exercise routine this spring?
Last month we featured the weight bar and its many uses. This month we will focus on the stability ball and resistance bands.
- Improves flexibility
- Improves spinal stability
- Promotes weight loss
- Helps alignment and balance
- Targets abdominals and lower back for improved posture
- Increased functional movement
- Forces strengthening of numerous muscle groups
Stability Ball Balance Exercises:
Beginner Level - Sit on the ball with your feet flat, knees bent, legs hip distance apart and hands on your lap or on the ball. Lift your right leg and hold for three to five counts, then lower your leg. Switch and do the same with your left leg. Do this with each leg eight times.
Moderate Challenge - Sit on the ball. As you extend your right leg in front of you, raise your arms out to the side, then raise your arms over your head. Return to the start position and repeat with the left leg. Do eight times with each leg.
Advanced Challenge - Follow the moderate challenge (above) but add three- to five- pound dumb bells.
Stability Ball Core (Abdominals and Back) Exercise:
Moderate Challenge - You are seated on the ball, roll out so that bottoms of your shoulder blades are on the ball; shoulders, neck, and head are off the ball. With your fingertips behind ears and elbows wide open, slowly crunch upward. Imagine sliding your ribs into your hips. Do 10 to 15 repetitions.
Resistance Tubing Benefits:
Resistance bands are lightweight, elastic strips that come in a variety of colors; each color represents a different level of resistance. Used alone or with special accessories such as door attachments or handles, the tubing can give you a wide variety of exercises. The main benefit is their transportability; they easily can slide into a suitcase or stashed in an office drawer. Throw in a set of bicep curls, three times throughout the day and you have completed three sets of strengthening moves before you know it! One important safety tip with bands is that you should always check them for any nicks, fraying or other wear and tear before each use. If you find any signs of wear and tear don't use that band.
Resisitance Tubing Exercises:
Bicep Curls - Place tubing under both feet, or one foot for more of a challenge; feet should be in a staggered, narrow, or wide stance. Hold the handles so that wrists are facing upward, elbows at your side. Slowly raise your hands toward your shoulders and keep wrists in line with forearms. Slowly return to the start position. Do 8 to 15 repetitions.
Side Raises (shoulders) - Stand with tubing as described above, slowly raise arms laterally so that knuckles lead and palms face downward, no higher than shoulder height. Pause at the top for one count, then return to the start position. Do 8 to 15 repetitions.
Triceps - Place tubing under one foot while the other foot is behind you. Grasp handles with both hands, lift elbows up behind your hips and with arms bent at a 90 degree angle, move forward from the hips. Straighten the arms while keeping the elbows stationary and return to the start position. Do 8 to 15 repetitions.
The Wellness Center has these tools. Please stop by and ask any of the staff members for assitance with these exercises or ask about some new ones to add to your regiment! We are here for you!
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