Correct bad posture and teach you some "elastic band" training methods

In an era that advocates national sports, I believe everyone has some understanding of the sports equipment around them. Today we will get to know a kind of training equipment that is comparable to a mobile "gym" - the elastic band (Thera-band).

Although the elastic band is small in size and light in weight, it has many great functions. It is a world-recognized progressive resistance training system that can enhance strength, flexibility, function and relieve joint pain. It also has significant therapeutic effects in trauma rehabilitation, improving the functional activity ability of the elderly, improving the competitive level of athletes, and treating chronic diseases.

Today, I will introduce several commonly used exercise methods using elastic bands. Those who are interested can exercise according to their own needs.

Posterior neck muscles

Initial position: Sit with the back of your head in the middle of the elastic band, bend your elbows, hold both ends of the elastic band in front of your head, and tuck your chin slightly inward.

Slowly stretch your hands forward while stretching the elastic band, always keeping your neck in a neutral position without any deviation. The muscles at the back of the neck can be trained with the elastic band for resistance, and can be held for 3-5 seconds each time. Slowly return and repeat the above movements, which can be used to improve excessive neck extension.

External rotation of the shoulder

Initial position: Stand, bend your elbow 90 degrees, hold one end of the elastic band, fix the other end at the same height as your wrist, and place a soft pillow between your elbow and the side of your body.

Rotate your elbow outward for resistance training, slowly return to the starting position, and repeat the above movements. This can exercise the posterior deltoid muscle and the infraspinatus and teres minor muscles in the rotator cuff muscles, and correct bad postures such as round shoulders and hunchback.

Hip flexors

Initial position: Standing position, one end of the elastic band is tied into a loop above the ankle joint, and the other end is fixed at the same height as the ankle joint, facing the direction of the elastic band.

Stretch your legs backwards to resist the elastic band, always keep your knees straight, slowly return to the starting position, and repeat the above movements. This can exercise the gluteus maximus and biceps femoris on the back of the thigh and other muscles. It is especially suitable for people who sit in the office for a long time.

There are many uses for elastic bands. Today, I will briefly introduce these three ways of exercise. You can also innovate according to your needs. As long as the method is scientific and safe, it can achieve a certain exercise effect. In addition, there are some precautions for beginners of elastic bands.

Training Tips

Proper warm-up activities should be performed before training, and corresponding relaxation exercises are also needed after training.

During training, you should try to maintain the natural curvature of the spine to ensure that the training process is safe and effective.

Before use, you can pre-stretch the elastic band 10 times before training.

It is recommended to wrap the end of the elastic band around your palm before use to avoid injury caused by rebound.

Depending on your tolerance, use a gradual approach to perform 2-3 sets of training, 10-15 times per set. You should feel slightly tired after the training.

Storage Tips

Before using the elastic band, be sure to check for gaps, cracks or small holes, which may cause the product to break suddenly. If any defects are found, please replace it in time.

Avoid storing elastic bands in direct sunlight or high temperature environments.

After use, if there is any sticking or stain, please clean it with soapy water, lay it flat to dry, and sprinkle some talcum powder.

You can choose the elastic band of the corresponding color according to your own tolerance level. Different brands and colors correspond to different levels of resistance. You can make your purchase after consultation.