Theraband exercises strengthen the back, shoulders and arms. With the rubber band workout, back pain is a thing of the past.
Back pain is one of the most common problems of the spine. Anyone who works in the office or sedentary certainly knows this well.
It pinches, tightens and feels tense. This hits not only the mood, but also the health!
In the worst case, simple back pain can turn into a herniated disc. But so that it does not come so far, you can do Theraband exercises for the back.
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With the elastic band you can easily do targeted back training indoors or outdoors. And you don't even have to go to the gym. Back pain adé.
The mobile and very light rubber band has it all. The harder you pull - the more difficult the exercise becomes. But the more the muscles are also stressed.
Bye-bye angled arms: With this exercise you say goodbye to flabby arms!
Which theraband you should use
The fitness band is a true all-rounder. You can train your entire body with it. At the same time, you can also work specific muscles.
In a nutshell: The Theraband is the ideal exercise equipment for versatile and individual training.
Exercises with the elastic band serve on the one hand to maintain the muscles. And on the other hand to build muscles as well as stability in the back. Theraband exercises also improve body awareness.
There are a total of 8 different therabands. For beginners to really strong professionals. The best way to start is with medium.
I have this BAnd in use.
If you notice that pulling is too easy after a while, you should go for a stronger tape. If it's too hard, better back off one strength.
These 11 Theraband exercises will make your butt really crisp!
So, whether you're a beginner or already have muscles, the Theraband is the ideal workout tool for you.
Depending on your fitness level, you can adjust the band strength and repetitions. With just a few minutes of Theraband exercises per week, you can prevent and combat back pain.
What else you need for the Theraband exercises
The great thing about the exercises, you do not need much equipment. A few basics and the training can start!
You can wrap the tape around a tree, use a lantern, or incorporate a climbing frame at the playground into your workout. Of course, you can also use a bedpost or a door handle.
On the subject of the door: Please be sure to lock the door twice. It can go terribly wrong if it opens with a jerk when pulled. A broken nose is then as good as possible as a black eye.
Or you can ask a training partner to keep the band under tension. This is important so that the Theraband exercises work.
You don't need a training mat. And no other equipment either. You don't even need sports clothes. You can also do the exercises during your lunch break.
You should not normally break a sweat. The Theraband exercises are about holding the band slowly and under tension - not about pulling on it with full force as fast as possible.
Here is what you should pay attention to when training with a theraband
If you want to strengthen your back with fitness band exercises, you need to pay attention to the correct execution. At the beginning, it is easiest if you have a training partner. He points out if you do not perform an exercise correctly. Alternatively, you can also stand in front of a mirror.
If you have had or have spinal injuries, you should talk to a sports doctor before exercising.
When performing the exercises, always make sure to breathe calmly and do each exercise slowly. Breathe in when pulling and out when releasing. Never pull the elastic band in a jerky manner. Moderate and constant are the magic words in rubber band training. Always keep it slightly under tension - even when you are releasing.
The exercises themselves should be divided into 3 rounds. Each round consists of 8 to 12 repetitions. If you find the exercises too easy, you need to use a heavier band or pull the band tighter.
If the exercises are too difficult for you and you can hardly stretch the band, then the band is not suitable for you. Start with a lighter version. After a while you can use a heavier elastic band.
Optimal until you are on the road, if you are already a little difficult in the third round, but still manage the repetitions. Then you have a very good muscle stimulus.
If you want to strengthen your back with the Theraband, you should train 3 to 4 times a week. However, not on two consecutive days. The muscles need time to get used to the training. Only in the Regeneration time the muscles begin to grow and the body gets used to the load.
7 Theraband exercises for back, arms and shoulders
Tip: Always stand shoulder-width apart with heel and toes on the floor. This way you can not lose your balance and have the greatest training effect.
For each exercise: 8-12 repetitions and 3 passes. Always perform one exercise with all passes before moving to the next.
Fitness band exercise for shoulders
- For this Theraband exercise, stand with your back to the bar. Do not touch the bar.
- The fitness band is at the level of your head.
- Slightly drop forward while standing firmly on both feet.
- Pull the tape to your head.
- Hold the position briefly, release and start again.
Attention: Try not to make a hollow back. If you find it too easy/too difficult, adjust the length of the elastic band to your strength.
Consciously tighten the abdomen and buttocks to avoid falling into the hollow back.
Rubber band workout for back, arms and shoulders
- Stand in front of the bar and place the band at the level of your shoulders.
- Wrap the rubber band around your hands and hold it in with your thumbs.
- Now pull the band stretched backwards.
- Tighten your abdomen and buttocks as well.
- Hold the tension for at least 3 seconds before releasing.
- Then stretch the arms forward again and start from the beginning.
These 17 Theraband exercises strengthen your entire body!
Theraband exercise for the back and shoulders
You should not do this Theraband exercise without a scaffold/tree/lantern. They help you to build up more tension.
- Stand with your back to the scaffold - about 20 cm away. Thread the tape around the upright.
- Take the ribbon at the ends and pull it really long.
- At first, just pull it wide until your arms are stretched - it should be well on tension by now.
- Now make small movements with the stretched arms. Pull the band forward about 10 cm. Then let go and start again from the beginning.
- Tighten your abdomen while doing this so as not to create a hollow back.
These 7 stretching exercises everyone must know! Can you do them?
Elastic band exercise for triceps and biceps
You make only small and subtle movements in this Theraband exercise for the back and shoulders - but you will feel them very strongly.
- Swing the fitness band around the bar at the level of your chest.
- Go backwards about one meter.
- Wrap the tape around your hands so that you hold it in with your thumb.
- Stretch your arms forward and bend your upper body.
- The back is straight.
- Now pull the theraband back until your hands are at the level of your shoulders.
- After that, let the arms down again - as in the photo and no further.
- Pull the arms back up again.
Train arms and stretch legs with theraband
This is a great exercise for those who are still working on the Stretchability of her legs work would like
- Put your right foot on the tree.
- It is stretched straight forward and not bent.
- While your leg is stretched, lean back and pull your upper body forward with the fitness band.
- You do the rubber band exercise correctly when your leg pulls. :)
- Change the leg after 10 repetitions.
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Theraband exercise for triceps, biceps and shoulders
- Sit on the floor and wrap the theraband around the bar.
- The legs are bent.
- Lean back slightly.
- Now alternate pulling the theraband to the shoulder with arms close together.
- You feel a pulling in your arms and shoulders.
Theraband exercise for the shoulders
The last exercise mainly trains your shoulders. Those who train their shoulders suffer less from neck pain.
- Stand sideways to the bar.
- Wrap the theraband around the outer hand.
- The fingertips point to the bar.
- Now turn the arm sideways. So that the palm faces the bar.
- The upper arm always remains against the body.
Try these fitness band exercises!
Our conclusion
With Theraband exercises you can fight back pain. The rubber bands help you build muscles quickly and cheaply. So back pain no longer has a chance.
Ideally, you train 3-4 times a week with the fitness bands.
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