Resistance Band Exercise Lab Report
Resistance Band Exercises (Lower Body)
To begin with, the following resistance band exercises should be performed approximately 1 - 3 times per week. Ideally they should not be performed on consecutive days, to allow muscle recovery. As the strength improves, the resistance band exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.
Hip Extension
Start this resistance band exercise at side of the chair for offset and a resistance band around the lower leg. Holding the back and knee straight, gradually take the leg in reverse. Fixing the base muscles (gluteal). Perform 3 sets of 10 repetitions as far as possible provided it is pain free on …show more content…
each leg.
Hip Abduction
Start this resistance band exercises at the side of a chair seat for equalization and balance and a resistance band around the lower leg. Holding the back and knee straight, gradually take the leg to the side fixing the muscles along the edge of the thigh/hip (gluteal). Perform 3 sets of 10 repetitions as far as possible provided it is pain free on each leg.
Hip Flexion
Begin this resistance band exercise standing at the side of bench or chair for balance and a resistance band around the ankle.
Holding the back and knee straight, gradually take the leg advances fixing the muscles at the front of the thigh/(hip flexors) Perform 3 sets of 10 repetitions as far as possible provided it is pain free on each leg
Hip Adduction
Begin this resistance band exercise standing at the side of the bench or chair for balance and a resistance band around the ankle. Holding the back and knee straight, gradually take the leg inwards fixing the muscles in the internal thigh/crotch (adductors). Perform 3 sets of 10 repetitions as far as possible provided it is pain free on each leg.
Resistance Band Knee Extension in Sitting Begin this exercise in sitting with knee bent and a resistance band tied around the ankle. Holding the back straight, gradually fix the knee, fixing the front of the thigh (quadriceps). Perform 3 sets of 10 repetitions provided it is pain free.
Rehabilitation Exercises Ankle Sprain
A. Resisted …show more content…
dorsiflexion:
Sitting with leg out straight and the foot close to the door, wrap the band around the ball of the foot.
Stay the flip side of the band to the door by tying a bunch in the band, slip-ping it between the door and the edge, and shutting the door. Pull the toes toward face. Return gradually to the beginning position. Rehash 10 times. Do 3 arrangements of 10. B. Resisted plantar flexion:
Sitting with the leg outstretched, circle the center segment of the tubing around the wad of the foot. Hold the closures of the theraband in both hands. Tenderly press the wad of the foot down and point the toes, extending the Thera-Band. Come back to the beginning position. Rehash 10 times. Do 3 arrangements of 10.
C. Resisted inversion:
Sit with the legs out straight and cross the un-effected leg over the effected lower leg. Wrap the theraband around the chunk of the effected foot and after that circle it around the unaffected foot so that the Theraband is tied down toward one side. Grasp the flip side of the Theraband. Turn the effected foot internal and up-ward. This will extend the theraband. Come back to the beginning position. Rehash 10 times. Do 3 arrangements of 10.
D. Resisted eversion:
Sitting with both legs out extended and the theraband circled around both feet, gradually turn the figured foot upward and outward. Hold this position for 5 seconds. Rehash 10 times. Do 3 arrangements of
10.
THERABAND EXERCISE GUIDELINES
Theraband use can enhance the participation of muscle gatherings. It additionally works on strength of muscle and range of movement. The Theraband's remarkable properties permit it to be extended and loose in a smooth and reliable way. This prevents the bounce at the end of a range of motion exercise that can cause muscle spasms.
To begin with, the following resistance band exercises should be performed approximately 1 - 3 times per week. Ideally they should not be performed on consecutive days, to allow muscle recovery. As the strength improves, the resistance band exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.
Hip Extension
Start this resistance band exercise at side of the chair for offset and a resistance band around the lower leg. Holding the back and knee straight, gradually take the leg in reverse. Fixing the base muscles (gluteal). Perform 3 sets of 10 repetitions as far as possible provided it is pain free on …show more content…
each leg.
Hip Abduction
Start this resistance band exercises at the side of a chair seat for equalization and balance and a resistance band around the lower leg. Holding the back and knee straight, gradually take the leg to the side fixing the muscles along the edge of the thigh/hip (gluteal). Perform 3 sets of 10 repetitions as far as possible provided it is pain free on each leg.
Hip Flexion
Begin this resistance band exercise standing at the side of bench or chair for balance and a resistance band around the ankle.
Holding the back and knee straight, gradually take the leg advances fixing the muscles at the front of the thigh/(hip flexors) Perform 3 sets of 10 repetitions as far as possible provided it is pain free on each leg
Hip Adduction
Begin this resistance band exercise standing at the side of the bench or chair for balance and a resistance band around the ankle. Holding the back and knee straight, gradually take the leg inwards fixing the muscles in the internal thigh/crotch (adductors). Perform 3 sets of 10 repetitions as far as possible provided it is pain free on each leg.
Resistance Band Knee Extension in Sitting Begin this exercise in sitting with knee bent and a resistance band tied around the ankle. Holding the back straight, gradually fix the knee, fixing the front of the thigh (quadriceps). Perform 3 sets of 10 repetitions provided it is pain free.
Rehabilitation Exercises Ankle Sprain
A. Resisted …show more content…
dorsiflexion:
Sitting with leg out straight and the foot close to the door, wrap the band around the ball of the foot.
Stay the flip side of the band to the door by tying a bunch in the band, slip-ping it between the door and the edge, and shutting the door. Pull the toes toward face. Return gradually to the beginning position. Rehash 10 times. Do 3 arrangements of 10. B. Resisted plantar flexion:
Sitting with the leg outstretched, circle the center segment of the tubing around the wad of the foot. Hold the closures of the theraband in both hands. Tenderly press the wad of the foot down and point the toes, extending the Thera-Band. Come back to the beginning position. Rehash 10 times. Do 3 arrangements of 10.
C. Resisted inversion:
Sit with the legs out straight and cross the un-effected leg over the effected lower leg. Wrap the theraband around the chunk of the effected foot and after that circle it around the unaffected foot so that the Theraband is tied down toward one side. Grasp the flip side of the Theraband. Turn the effected foot internal and up-ward. This will extend the theraband. Come back to the beginning position. Rehash 10 times. Do 3 arrangements of 10.
D. Resisted eversion:
Sitting with both legs out extended and the theraband circled around both feet, gradually turn the figured foot upward and outward. Hold this position for 5 seconds. Rehash 10 times. Do 3 arrangements of
10.
THERABAND EXERCISE GUIDELINES
Theraband use can enhance the participation of muscle gatherings. It additionally works on strength of muscle and range of movement. The Theraband's remarkable properties permit it to be extended and loose in a smooth and reliable way. This prevents the bounce at the end of a range of motion exercise that can cause muscle spasms.