Resistance band exercises can be very useful for injury rehabilitation. As a part of a chiropractic neuromusculoskeletal treatment plan, personalized rehabilitation exercises using resistance bands can be prescribed to strengthen targeted areas of the body that require retraining due to an injury or condition. Resistance band training can effectively rehabilitate neck, shoulder, back, leg, knee, and ankle conditions and offer several advantages, from improving strength and posture to increasing mobility and improving joint health.

Resistance Bands

Resistance bands are rehabilitation and exercise equipment that provide consistent resistance throughout a specific exercise. They are rubberized bands or elastic cables that can be color-coded (different brands may vary in color progressions) to signify the amount of resistance they provide. These bands are great for all types of injuries to the joints or muscles and have been found to be effective in the following types:

• Weakened neck muscles from injury.
• Shoulder dislocation
• Tennis elbow
• Hip bursitis
• Knee injuries
• IT band syndrome
• Ankle sprains
• Improve flexibility for arthritis.

The body does need time to heal before engaging in exercise, especially after major muscle, ligament, or tendon tears. A chiropractor or physical therapist will inform the patient when they can begin. However, some areas can be worked out three days after an injury.

Benefits

Resistance bands can isolate strength training and stretching to specific muscles affected by surgery or a non-surgical injury/condition in chiropractic and physical therapy. They can help in the following:

• Increased circulation.
• Increased range of motion and flexibility.
• Increased muscular strength.
• Improved posture.
• Increased joint stability.
• Improved balance.

Added benefits:

• They are small, lightweight, and portable making them perfect for those that travel frequently.
• They are simple to use.
• They are cost-effective.
• They provide a whole-body workout.
• They come in different resistance levels to progress gradually.
• Safe for every fitness level.

Exercises

Exercises with bands can be used in standing, sitting, or lying down positions. Some may consist of movements with resistance coming from body weight. Other activities may require additional resistance. Lunges are an example of a simple exercise to help rehabilitate certain back conditions.

Injury Stages

Strength and resistance training is essential for healing from neuromusculoskeletal injuries and overall health.

Early/Acute Stage

• This stage entails light, gentle exercising that will allow damaged tissues to begin healing with simple movements to get circulation moving through the areas.

Second Stage

• Physical therapy exercises involving resistance bands.
• This gradually increases the weight on the injured bone, ligament, or muscle so the tissue can develop the ability to withstand strains from daily activities.

Late/Functional Stage

• This is the final step, in which the tissues are stressed through functional exercises to be fit enough to return to work, sports, and activities.

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Exercises For Lower Back

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References

Lee, Jae-Kwang, and Jae-Hong Lee. “Effect of the lumbar stabilization exercise on the height difference between shoulders and range of motion in older adults.” Journal of physical therapy science vol. 35,1 (2023): 46-50. doi:10.1589/jpts.35.46

Mikesky, A E et al. “Efficacy of a home-based training program for older adults using elastic tubing.” European journal of applied physiology and occupational physiology vol. 69,4 (1994): 316-20. doi:10.1007/BF00392037

Seguin, Rachel C et al. “The Efficacy of Upper-Extremity Elastic Resistance Training on Shoulder Strength and Performance: A Systematic Review.” Sports (Basel, Switzerland) vol. 10,2 24. 14 Feb. 2022, doi:10.3390/sports10020024

Seo, Myong-Won et al. “Effects of 16 Weeks of Resistance Training on Muscle Quality and Muscle Growth Factors in Older Adult Women with Sarcopenia: A Randomized Controlled Trial.” International journal of environmental research and public health vol. 18,13 6762. 23 Jun. 2021, doi:10.3390/ijerph18136762

Yamamoto, Yutaro, et al. “Effects of resistance training using elastic bands on muscle strength with or without a leucine supplement for 48 weeks in elderly patients with type 2 diabetes.” Endocrine journal vol. 68,3 (2021): 291-298. doi:10.1507/endocrj.EJ20-0550