Can You Use Resistance Bands for Rehab and Recovery?
We've all experienced an injury or issue that keeps us off our feet. Unfortunately, letting an injury go without treatment can risk that the body will heal improperly. For example, if your hip hurts, you could end up bearing weight on the other side of your body and consequently create problems on that side of your body from overcompensating for your original injury. Your body could end up developing coping mechanisms to try to avoid the pain, which could cause more issues in your body.
First, speak to a doctor or physical therapist to get the go-ahead to start exercising again. Then get ready to take control of your health and grab a resistance band for rehab and recovery. Depending on your situation, resistance bands are considered an effective way to get in shape and help with injuries without risking additional injury.
Use Resistance Bands for Rehab Gradually
It's essential to use resistance bands for rehab gradually. The goal is to challenge yourself without overdoing it. You want to give your body time to respond and adapt to the exercise. As you gain strength, you can increase your strength and resistance level to scale your efforts.
Rehab a Shoulder Injury
Whether you have a shoulder injury or have sat too long at your computer, you can use resistance bands for rehab to increase flexibility and reduce pain. You can stand in the middle of your band, hold onto each end, and raise to the side. These lateral raises can help target your shoulders, upper back, and core muscles.
Or try pulling apart the band by holding the band straight out in front of you. With your spine lengthened and your elbows slightly bent, pull apart the band and feel your shoulder blades drawing together. The exercise could improve shoulder stability and regain overhead movement.
Focus on Your Knees
If you've ever dealt with a knee injury, you know they're usually painful and negatively impacts your daily routine. Resistance bands for rehab can also help with knee issues. Start by tying one end of your resistance band to a sturdy chair and the other end to your ankle. Next, pull your leg away from your body while standing straight and holding onto the chair for stability. You can also wrap the band around your thighs and work on side lunges.
Improve Balance and Flexibility
After an injury, it's common to lose a sense of balance and flexibility. Beyond injuries, resistance bands can also serve seniors looking to get in better shape and regain control. Studies show adding resistance bands for rehab can improve balance, mobility, gait function, and fall efficacy in the elderly.
Resistance bands scale with your effort and don't overwhelm your efforts. As you use the bands to stretch, you work your body while increasing your sense of balance. Trying exercises like lunges and pulling apart your band while balancing to help regain your stability.
Add Resistance Bands for Hip Exercises
When you engage in repetitive motions and spend time in positions that put pressure on your body, like kneeling, you can put too much pressure on the bursae around your hip joint. The result leads to inflammation and pain, making it difficult to walk. Place a band around your thighs when doing hip stretches to add some gentle resistance. Make sure to gradually work up to the resistance to avoid putting too much pressure on your hips before you're ready.
Remember to check in with your medical provider before tackling rehab on your own. Next, grab your favorite resistance band for rehab to help yourself heal. Ready to get started? Browse our collection of resistance bands here.
~ The Movéo Team