Pediatric Orthopedics

Potential to

Recover Faster

Resistance Band Exercises Strengthen The Muscles: Relieve Joint Pains

Resistance Band Exercises Strengthen The Muscles: Relieve Joint Pains

Joint Pains & How To Manage It

Joints form the connections between bones. They provide support and help you move. Any damage to the joints from disease or injury can interfere with your movement and cause a lot of pain and can affect your quality of life.

Many different conditions can lead to painful joints, including osteoarthritisrheumatoid arthritisbursitisgout, strains, sprains, and other injuries. Joint pain is extremely common and the pain can affect any part of your body, from your ankles and feet to your shoulders and hands. As you get older, painful joints become increasingly more common.

Whatever the cause of joint pain, you can usually manage it with medication, alternative treatments and physical therapy. Physical therapy almost always includes exercise. It can include stretching, weight lifting, and walking, core & simple resistance exercises.

Resistance Band Exercises Strengthen The Muscles: Relieve Joint Pains

Resistance band workouts are becoming more popular in gyms and fitness classes. It helps strengthen the muscles, thereby relieving the pain specifically joint pains. Resistance bands are widely used for rehabilitation from muscle and joint injuries and for aerobics and general conditioning. It can improve the cooperation of muscle groups.  It also works on strength and range of motion.

The progressive resistance system makes it easy to measure progress in achieving fitness or therapy goals.

Seek Guidance From Personal Trainer

Although resistance band workouts are becoming more popular in gyms and fitness classes, resistance bands can be tricky to figure out how to use. Burjeel Medical & Wellness Centre has an in-house personal fitness trainer who is able to teach you how to use resistance bands and guide you as to what types of exercises to do with them.

Easy To Follow Exercises Using A Resistance Band At Home  

I. Upper Body Exercises

1-Do overhead extensions.

This exercise tones your shoulders and your triceps. To do this exercise:

•  Anchor the center of band in doorjamb or tie to a sturdy object at chest level.

• Kneel down on one knee with the other knee bent in front of you. Face away from the door or

   object. Hold one end of the band in each hand. 

• Extend your arms over your head making sure your palms are facing each other. Keep your elbows facing up toward the ceiling and away from your face. Bend your arms and lower your hands down behind your head.

2-Incorporate chest presses.

This exercise helps to target your chest and biceps. To do this exercise:

•  Anchor the center of your band in doorjamb or tie to a sturdy object at chest level. Stand with your

back facing the anchored part of your band.

•  Hold one end of the band in each hand. Bend your arms at a 90-degree angle at your elbows. Keep

your fists in front of your chest.

•  Step forward a bit until you feel resistance in the band. Then position your legs into a small lunge

while leaning forward slightly (one leg in front of the other).

•  Press both of your hands forward in a straight line until they are fully extended. Then slowly release

until your arms are in the starting position.

3- Combine side planks with a pull-down.

This is a combination exercise that works a large variety of your upper body muscles including abs, shoulders, triceps and back. To do this exercise:

•  Anchor the center of your band in doorjamb or tie against a heavy object at chest level. Hold both ends of the bands in one hand (you will switch sides eventually).

•  Get down into side plank position. Place your forearm on the floor with a 90-degree angle at your elbow. Try to keep your elbow in line with your shoulder.

•  Lie on the floor so that the top of your head is facing toward the door. Extend the arm holding the ends of the bands towards the ceiling with your palms facing down toward your feet. Slowly pull your arm down to your hip while keeping it straight.

• Flip sides by rolling over and holding the side plank  on the other side and switching the ends of the bands to your other hand.

II.  Lower Body Exercises

1-Do the side step shuffle.

This particular exercise targets your legs, but specifically your inner and outer thighs and glutes. To do this exercise:

•  Tie your resistance band together in a loop or use an adapter to connect the ends together.

• Stand with your feet slightly wider than shoulder width apart with your resistance band down around your ankles. 

•  With your knees bent slightly step one leg out far enough away that you feel resistance in your thighs.

• Follow this step with your other leg. Take a few steps in one direction and then switch directions to work both of your legs. Make sure to keep hips square; don't cheat by twisting from the hips.

2-Incorporate knee raises.

This exercise works the front of your legs, thighs, and abs. Start by:

•  Tie your resistance band together in a loop or use an adapter to connect the ends together.

• Place one end of your looped resistance band  under one foot and loop the other end of the resistance band over the top of your other foot.

•  Lift the foot with the resistance band on top of your foot off the ground. Keeping your foot flexed, raise your knee up to hip level. Make sure to keep the resistance band looped across the top of your raised food.

• Pause at the top and then slower lower your leg back down to the starting position. Switch legs after one set.

3-Do a combination of a bridge with a kick.

This exercise targets your entire leg your butt and thighs. In addition, it uses your shoulder muscles. To do this exercise:

• Lie on your back face up. Bend your knees at a 90-degree angle and keep your feet flexed.

• Loop the middle of the band around the bottom of one of your feet foot and hold the ends of a band with your arms bent.

• Lift your hips off the floor into the typical bridge position, pushing your pelvis up towards the ceiling. Kick out your leg keeping your knees aligned while at the same time pulling your arms up over your head.

• Slowly bring your arms and knees back to their starting position.

Joint Pains & How To Manage It

Joints form the connections between bones. They provide support and help you move. Any damage to the joints from disease or injury can interfere with your movement and cause a lot of pain and can affect your quality of life.

Many different conditions can lead to painful joints, including osteoarthritisrheumatoid arthritisbursitisgout, strains, sprains, and other injuries. Joint pain is extremely common and the pain can affect any part of your body, from your ankles and feet to your shoulders and hands. As you get older, painful joints become increasingly more common.

Whatever the cause of joint pain, you can usually manage it with medication, alternative treatments and physical therapy. Physical therapy almost always includes exercise. It can include stretching, weight lifting, and walking, core & simple resistance exercises.

Resistance Band Exercises Strengthen The Muscles: Relieve Joint Pains

Resistance band workouts are becoming more popular in gyms and fitness classes. It helps strengthen the muscles, thereby relieving the pain specifically joint pains. Resistance bands are widely used for rehabilitation from muscle and joint injuries and for aerobics and general conditioning. It can improve the cooperation of muscle groups.  It also works on strength and range of motion.

The progressive resistance system makes it easy to measure progress in achieving fitness or therapy goals.

Seek Guidance From Personal Trainer

Although resistance band workouts are becoming more popular in gyms and fitness classes, resistance bands can be tricky to figure out how to use. Burjeel Medical & Wellness Centre has an in-house personal fitness trainer who is able to teach you how to use resistance bands and guide you as to what types of exercises to do with them.

Easy To Follow Exercises Using A Resistance Band At Home  

I.   Upper Body Exercises

1-Do overhead extensions.

This exercise tones your shoulders and your triceps. To do this exercise:

•  Anchor the center of band in doorjamb or tie to a sturdy object at chest level.

• Kneel down on one knee with the other knee bent in front of you. Face away from the door or

   object. Hold one end of the band in each hand. 

• Extend your arms over your head making sure your palms are facing each other. Keep your elbows facing up toward the ceiling and away from your face. Bend your arms and lower your hands down behind your head.

2-Incorporate chest presses.

This exercise helps to target your chest and biceps. To do this exercise:

•  Anchor the center of your band in doorjamb or tie to a sturdy object at chest level. Stand with your

back facing the anchored part of your band.

•  Hold one end of the band in each hand. Bend your arms at a 90-degree angle at your elbows. Keep

your fists in front of your chest.

•  Step forward a bit until you feel resistance in the band. Then position your legs into a small lunge

while leaning forward slightly (one leg in front of the other).

•  Press both of your hands forward in a straight line until they are fully extended. Then slowly release

until your arms are in the starting position.

3- Combine side planks with a pull-down.

This is a combination exercise that works a large variety of your upper body muscles including abs, shoulders, triceps and back. To do this exercise:

•  Anchor the center of your band in doorjamb or tie against a heavy object at chest level. Hold both ends of the bands in one hand (you will switch sides eventually).

•  Get down into side plank position. Place your forearm on the floor with a 90-degree angle at your elbow. Try to keep your elbow in line with your shoulder.

•  Lie on the floor so that the top of your head is facing toward the door. Extend the arm holding the ends of the bands towards the ceiling with your palms facing down toward your feet. Slowly pull your arm down to your hip while keeping it straight.

• Flip sides by rolling over and holding the side plank  on the other side and switching the ends of the bands to your other hand.

II.  Lower Body Exercises

1-Do the side step shuffle.

This particular exercise targets your legs, but specifically your inner and outer thighs and glutes. To do this exercise:

•  Tie your resistance band together in a loop or use an adapter to connect the ends together.

• Stand with your feet slightly wider than shoulder width apart with your resistance band down around your ankles. 

•  With your knees bent slightly step one leg out far enough away that you feel resistance in your thighs.

• Follow this step with your other leg. Take a few steps in one direction and then switch directions to work both of your legs. Make sure to keep hips square; don't cheat by twisting from the hips.

2-Incorporate knee raises.

This exercise works the front of your legs, thighs, and abs. Start by:

•  Tie your resistance band together in a loop or use an adapter to connect the ends together.

• Place one end of your looped resistance band  under one foot and loop the other end of the resistance band over the top of your other foot.

•  Lift the foot with the resistance band on top of your foot off the ground. Keeping your foot flexed, raise your knee up to hip level. Make sure to keep the resistance band looped across the top of your raised food.

• Pause at the top and then slower lower your leg back down to the starting position. Switch legs after one set.

3-Do a combination of a bridge with a kick.

This exercise targets your entire leg your butt and thighs. In addition, it uses your shoulder muscles. To do this exercise:

• Lie on your back face up. Bend your knees at a 90-degree angle and keep your feet flexed.

• Loop the middle of the band around the bottom of one of your feet foot and hold the ends of a band with your arms bent.

• Lift your hips off the floor into the typical bridge position, pushing your pelvis up towards the ceiling. Kick out your leg keeping your knees aligned while at the same time pulling your arms up over your head.

• Slowly bring your arms and knees back to their starting position.

Easy To Do Exercises for Joint Pain

 Joint Pains & How To Manage It

Joints form the connections between bones. They provide support and help you move. Any damage to the joints from disease or injury can interfere with your movement and cause a lot of pain and can affect your quality of life.

Many different conditions can lead to painful joints, including osteoarthritisrheumatoid arthritisbursitisgout, strains, sprains, and other injuries. Joint pain is extremely common and the pain can affect any part of your body, from your ankles and feet to your shoulders and hands. As you get older, painful joints become increasingly more common.

Whatever the cause of joint pain, you can usually manage it with medication, alternative treatments and physical therapy. Physical therapy almost always includes exercise. It can include stretching, weight lifting, and walking, core & simple resistance exercises.

Resistance Band Exercises Strengthen The Muscles: Relieve Joint Pains

Resistance band workouts are becoming more popular in gyms and fitness classes. It helps strengthen the muscles, thereby relieving the pain specifically joint pains. Resistance bands are widely used for rehabilitation from muscle and joint injuries and for aerobics and general conditioning. It can improve the cooperation of muscle groups.  It also works on strength and range of motion.

The progressive resistance system makes it easy to measure progress in achieving fitness or therapy goals.

Seek Guidance From Personal Trainer

Although resistance band workouts are becoming more popular in gyms and fitness classes, resistance bands can be tricky to figure out how to use. Burjeel Medical & Wellness Centre has an in-house personal fitness trainer who is able to teach you how to use resistance bands and guide you as to what types of exercises to do with them.

Easy To Follow Exercises Using A Resistance Band At Home

I.  Upper Body Exercises

1-Do overhead extensions.

This exercise tones your shoulders and your triceps. To do this exercise:

•  Anchor the center of band in doorjamb or tie to a sturdy object at chest level.

• Kneel down on one knee with the other knee bent in front of you. Face away from the door or

   object. Hold one end of the band in each hand. 

• Extend your arms over your head making sure your palms are facing each other. Keep your elbows facing up toward the ceiling and away from your face. Bend your arms and lower your hands down behind your head.

2-Incorporate chest presses.

This exercise helps to target your chest and biceps. To do this exercise:

•  Anchor the center of your band in doorjamb or tie to a sturdy object at chest level. Stand with your

back facing the anchored part of your band.

•  Hold one end of the band in each hand. Bend your arms at a 90-degree angle at your elbows. Keep

your fists in front of your chest.

•  Step forward a bit until you feel resistance in the band. Then position your legs into a small lunge

while leaning forward slightly (one leg in front of the other).

•  Press both of your hands forward in a straight line until they are fully extended. Then slowly release

until your arms are in the starting position.

3- Combine side planks with a pull-down.

This is a combination exercise that works a large variety of your upper body muscles including abs, shoulders, triceps and back. To do this exercise:

•  Anchor the center of your band in doorjamb or tie against a heavy object at chest level. Hold both ends of the bands in one hand (you will switch sides eventually).

•  Get down into side plank position. Place your forearm on the floor with a 90-degree angle at your elbow. Try to keep your elbow in line with your shoulder.

•  Lie on the floor so that the top of your head is facing toward the door. Extend the arm holding the ends of the bands towards the ceiling with your palms facing down toward your feet. Slowly pull your arm down to your hip while keeping it straight.

• Flip sides by rolling over and holding the side plank  on the other side and switching the ends of the bands to your other hand.

II. Lower Body Exercises

1-Do the side step shuffle.

This particular exercise targets your legs, but specifically your inner and outer thighs and glutes. To do this exercise:

•  Tie your resistance band together in a loop or use an adapter to connect the ends together.

• Stand with your feet slightly wider than shoulder width apart with your resistance band down around your ankles. 

•  With your knees bent slightly step one leg out far enough away that you feel resistance in your thighs.

• Follow this step with your other leg. Take a few steps in one direction and then switch directions to work both of your legs. Make sure to keep hips square; don't cheat by twisting from the hips.

2-Incorporate knee raises.

This exercise works the front of your legs, thighs, and abs. Start by:

•  Tie your resistance band together in a loop or use an adapter to connect the ends together.

• Place one end of your looped resistance band  under one foot and loop the other end of the resistance band over the top of your other foot.

•  Lift the foot with the resistance band on top of your foot off the ground. Keeping your foot flexed, raise your knee up to hip level. Make sure to keep the resistance band looped across the top of your raised food.

• Pause at the top and then slower lower your leg back down to the starting position. Switch legs after one set.

3-Do a combination of a bridge with a kick.

This exercise targets your entire leg your butt and thighs. In addition, it uses your shoulder muscles. To do this exercise:

• Lie on your back face up. Bend your knees at a 90-degree angle and keep your feet flexed.

• Loop the middle of the band around the bottom of one of your feet foot and hold the ends of a band with your arms bent.

• Lift your hips off the floor into the typical bridge position, pushing your pelvis up towards the ceiling. Kick out your leg keeping your knees aligned while at the same time pulling your arms up over your head.

• Slowly bring your arms and knees back to their starting position.

Contact

Burjeel Hospital for Advanced Surgery

PO Box: 114448, Dubai - Sheikh Zayed Rd, United Arab Emirates

Email: [javascript protected email address]
Phone: +971 4 407 0100
Fax: +971 4 407 0101