Elastic Band Exercises

New Study Shows 2-Minute Exercise Helps Reduce Pain in Office Workers

Akron, OH, June 21, 2011— Neck pain combined with shoulder pain is a common problem among desk workers, particularly those using a desktop computer. One study noted a 50 percent incidence of neck/shoulder pain(1) over a one-year period. Lars Andersen, PhD, and his colleagues in Copenhagen, Denmark, completed a randomized controlled trial of 198 office workers with neck and shoulder pain, and tenderness to palpation(2). This study was presented at the 58th Annual Meeting of the American College of Sports Medicine and 2nd World Congress on Exercise is Medicine®, which was held May 31 to June 4, 2011 in Denver.

“With up to 50 percent of office workers suffering with neck and shoulder pain, most employers likely experience a loss of productivity as well as higher healthcare costs,” stated Andersen, researcher with the National Research Centre for the Working Environment in Copenhagen, Denmark. “We have previously shown that neck and shoulder pain increases the risk for long-term sickness absence(3). Although regular physical exercise is a cornerstone for wellness programs, adherence to comprehensive exercise remains low. So we set out to develop an exercise program that was as simple and feasible as possible.”

The trial utilized Thera-Band® Elastic Tubing with handles for an exercise routine using only one exercise for either two or 12 minutes. The subjects were randomly assigned to either a non-exercising control group, a two-minute exercise group, or a 12-minute exercise group. The exercise groups performed a lateral raise with the arm slightly in front of the body while using elastic tubing for resistance.

The exercises were performed five days per week—10 minutes a week in the two-minute group; 60 minutes per week in the 12-minute group—for 10 weeks. Female participants started with red (medium) Thera-Band resistance tubing, while the male participants started with green (heavy) tubing. Both groups gradually increased their repetitions and resistance to blue (extra heavy) Thera-Band resistance tubing. The two-minute group performed the exercise for one set to failure,

that is, with as many consecutive repetitions as possible. The 12-minute group performed five to six sets of eight to 12 repetitions in a progressive manner.

After 10 weeks, both exercise groups significantly reduced their neck/shoulder pain and tenderness, and significantly increased their strength compared to the control group. There was no significant difference between the exercise groups. Training adherence was approximately 65 percent for the exercise groups. The researchers concluded that as little as a single set of two-minute Thera-Band exercise to failure can significantly reduce pain and tenderness in office workers with neck/shoulder pain.

Three Resistance Band Exercises to Replace Dumbbells and Increase ...

Many athletes have come across resistance bands without knowing how to actually use them. To the untrained eye, they look like simple rubber tubes, which don’t seem as challenging as a set of dumbbells or a barbell. However, resistance bands can be used for strength training just as effectively as traditional dumbbells—with arguably more versatility. Below are three exercises with their resistance band counterparts, along with tips on how to increase intensity.

Dumbbell Bench Press = Resistance Band Chest Press

The Dumbbell Bench Press is a gym favorite with many young athletes—and for good reason. It develops strength in the chest, one of the largest, most powerful muscle groups in the body. When you alternate arms or work one side at a time, you also promote core stabilization. All of these benefits can also be achieved with the Resistance Band Chest Press.

Future Hall-of-Famer Terrell Owens performs the Resistance Band Chest Press, hitting the same muscles as the standard Bench Press. To increase difficulty, perform the exercise on one leg. To improve balance and build leg strength, hold a Squat position during the exercise. To boost power, perform the movement quickly.

Sets/Reps: 4×13-15

Dumbbell Shoulder Circuit = Resistance Band Shoulder Circuit

Dumbbells are great for performing any kind of shoulder circuit, including the Shoulder Press, Lateral Raise and Front Raise. All of these motions target your anterior or posterior deltoids at different angles. But if you can’t get to the gym or simply need a change of scene, use a resistance band for the same exercises.

Tim Beckham performs his shoulder circuit with a resistance band. He completes a Front Raise, Lateral Raise and Rear Delt Spread to build strength throughout his shoulders’ range of motion. Again, you can increase the difficulty of this exercise by performing it on one foot. For a huge challenge to your balance, try it with your eyes closed. And do it all in the comfort of your living room.

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