Resistance Band Exercises

What it does

Bands allow gradual progression from light to strong resistance. Their tension increases through the movement, which suits controlled rehab exercises.

Our physiotherapists use it most often for osteoporosis, knee osteoarthritis and rotator cuff injury, and it features in our geriatric physiotherapy programmes.

How to do it

1. Choose a band that lets you complete 12 to 15 controlled repetitions.
2. Anchor safely: under your foot, in a door anchor or around a sturdy post.
3. Key exercises: rows, chest press, shoulder rotations, leg press, side steps with band around knees, and ankle movements.
4. Move slowly, especially when returning to the start.
5. Progress to a stronger band when 15 repetitions feel easy.

How much

2 to 3 sets of 10 to 15 repetitions, 2 to 3 days a week per muscle group.

Common mistakes

• Letting the band snap back.
• Anchoring to something unstable.

Stop and check with us if

• The band is worn or cracked. Replace it before it snaps.

Frequently asked questions