An All-around Champion
One type of exercise tool that almost anyone can use, enjoy, and benefit from is the versatile resistance band. Thanks to its simplicity, there’s not much of a learning curve required. And, because it can be used to perform so many different types of exercises, it can help people of all ages and ability levels achieve many different goals in physical therapy, general fitness, Pilates, and even more elite training. One of the traits that makes the resistance band so adaptable is its varying degree of challenge. Products like Sanctband® Resistive Tubing with Handles, for example, are available in four color-coded levels of resistance, from light to extra heavy. This allows for progression as your strength increases. Or, if you prefer to work on muscle endurance, you have the option of performing a higher number of repetitions with the lighter bands.
Other products, like the Sanctband Loop Band and Sanctband Super Loop Band, also offer multiple resistance levels but allow for more niche training due to their unique design. Their continuous loop makes them ideal for hip abduction exercise, lateral band walks, sports-specific movements, and more. The “Take it with You” Tool
Another benefit of the admirable resistance band is its portability. Unlike larger, heavier, and more awkward exercise equipment, resistance bands generally fold up easily and can be taken with you wherever you go. This includes the gym, Pilates studio, rehabilitation clinic, or even hotel room while on travels. Some products, such as the Sport Cord® Kit, come with a convenient carrying bag for even easier transport. All Muscles, Great or Small
Perhaps the greatest advantage of resistance bands, however, is their ability to provide a total-body workout from head to toe. Whether you want to focus on the larger muscle groups or isolate smaller ones, the exercise possibilities are endless. In the upper body, you can work the chest, back, shoulders, biceps, and triceps. Looking to target the lower body? Hit the quadriceps, hamstrings, hips, glutes, and calves. And don’t forget about your core; resistance bands make it easy to target both upper and lower abdominals, as well as the obliques and low back.
One of the easiest ways to hit all these muscles effectively with your resistance bands is with the Resistance Band Wall Anchor by Bob and Brad. This set of three clips attaches firmly into a wall stud using the provided screws, securing your resistance bands during even the most intense exercise. In fact, each clip can accommodate a pull force of 800 pounds! You can attach the three clips to lower, middle, and upper attachment positions on the wall. Installing at these multiple heights produces a variety of different angles for hundreds of movements. Additionally, each clip features three individual attachment points for your bands or tubes, allowing for even more options.
Created by physical therapists Robert Schrupp and Bradley Heineck, each wall anchor kit also contains a Sanctband resistive band, exercise poster, and access to online exercise videos to get you started. Below are three of the exercises featured on the poster; just a few of the hundreds that can be performed with the wall anchor kit. Get your resistance band setup ready and try them out!*
Lat Pulls (Back, Shoulders)
- Attach the resistance band to a wall anchor clip positioned above your head. (Assembly instructions say the clip should be positioned at a height even with your wrist as you reach above your head.)
- Stand facing the wall clip. Grab each handle or end of the band and pull toward you, bending at the elbows and using your mid and upper back muscles to perform the pull. You should retract your shoulder blades toward each other and squeeze at the end of the movement.
- Hold for a second at the end of the movement, then gradually allow the band to release with control.
Core Twist (Abdominals, Obliques)
- Attach the resistance band to a wall anchor clip positioned at about shoulder height. (You can also perform this exercise starting from a lower or upper clip position.)
- Stand perpendicular to the wall clip. Grab each handle or end of the band with hands together.
- From the waist, using your abdominals and obliques, turn your upper body out away from the wall clip as far as you can, making sure to keep your lower body still and planted.
- Hold for a second at the end of the movement, then gradually allow the band to release with control.
Hip & Glute Extension (Hips, Glutes, Hamstrings)
- Attach the resistance band to a wall anchor clip positioned just a few inches above the floor.
- Attach an ankle strap to each end of the band. Tighten the straps firmly around your ankles.
- Stand facing the wall clip and learn forward. Place both hands on the wall or solid object for support and balance.
- From the hip, using your glutes and hamstrings, pull the band back away from the wall clip. Keep your leg straight and do not bend at the knee.
- Go back as far as you can and hold for a second at the end of the movement. Then gradually allow the band to release with control.
King of Versatility
Whether you’re ready to take your advanced training to the next level or just looking to increase mobility, endurance, and strength, resistance bands are a great option. They can also function as a warmup tool before your regular routine, or as part of a stretching regimen at the end of a workout to aid in recovery. With all this versatility, they might just become your favorite new exercise partner.
*Always consult with your healthcare provider before starting any new exercise program.