An exercise band is a great tool and easy to throw in your gym bag or travel bag. There are so many simple movements you can do with a band. The top 4 simple movements are band pull aparts, X walks, TKE's, and face pulls.
Band Pull Aparts
Pull/pinch your scapulas back toward each other (pack your shoulders). Keep your arms straight, elbows locked. Pull the band apart all the way to your chest. This strengthens your upper back. It helps with posture, and your ability to pull the bar apart when you bench press.
Step on the band with an athletic stance in a half squat (hips back). Make sure you have some slack in the band between your feet, which should be shoulder width apart. Make an X with the band while pulling up with both arms, elbows high. Step to the right and follow with your left foot. You always want to return to the shoulder width feet position. Repeat how ever many reps to the right, and then return in to the left for the same number of steps. This strengthens your abductors and enhance your ability to spread the floor when you squat or deadlift.
TKE's (Terminal Knee Extensions)
This is a great exercise to do as "prehab". TKEs strength your quad, which is typically the key to avoid anterior knee pain. Wrap the band around something that will hold at knee level. Put the band around your knee, above the back crease of the knee. Keep the other leg straight. Allow your knee to bend, with only your toe on the ground. You will be in a toe pointed position. Force your knee to go straight while flexing your quad. Push your heel into the ground. This is a great exercise to do as warm up or to end a work out. You will see the benefits in every aspect of your lift.
Face Pulls
Get into a staggered stance or athletic stance, just keep you back straight. Shoulders packed. Pull the band towards your forehead with your elbows high and palms facing out. This strengthens your upper back, helps with posture, and promotes injury free shoulders.
These are a just a few examples. Almost every exercise can be done with a band. This can be done while traveling, in your living room or waiting to pick up your kids from school/practice. Try to get your reps in whenever you can!
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