Research and News
Posts tagged elastic bands
The Best Exercises for Rotator Cuff Strengthening
Mar 2nd
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For years, the debate has continued on the ‘best’ exercises for strengthening shoulder muscles. Using electromyography (EMG) to measure muscle activity, researchers have attempted to determine which exercises have the highest levels of muscles activity for strengthening exercises. Several studies have examined EMG of common shoulder exercises to find the best exercises to strengthen the rotator cuff; in particular, the supraspinatus muscle. The “empty can” or “full can” exercises have been the most commonly performed exercise for supraspinatus strengthening, but controversy still exists in the literature.
While high muscle activation levels are often desirable, what’s more important is the relative activation of other muscles during the movement. For example, Dr. Michael Reinold and colleagues suggested in their 2007 paper that a good rotator cuff exercise should produce the greatest supraspinatus activity while minimizing the deltoid activation. Theoretically, reducing deltoid activation decreases the upward shear of the humerus during arm elevation, which may be desirable when prescribing exercise to strengthen the suprapsinatus in impingement patients.
In a study published in Medicine and Science and Sports and Exercise, subjects performed 5 isometric exercises in random order while measuring the More >
Thera-Band® exercise helps improve bone density and reduce falls in osteoporosis
Feb 24th
It’s been well-established that exercise has numerous health benefits, yet it is only relatively recently that exercise has been shown safe and effective at improving health and quality of life in older adults.
Recent recommendations from the Centers for Disease Control (CDC) and American College of Sports Medicine include strengthening exercises for older adults at least twice a week. Strength training can improve muscular strength, power and endurance in older adults. In addition, strength training can increase bone mass or decrease bone mass loss which is particularly important in women with osteoporosis. Falls in osteoporotic women in particular often lead to fractures of the hip, back, and arm.
Researchers in Germany set out to determine if a well-rounded exercise program that included Thera-Band® resistance bands would be effective at increasing bone density, decreasing falls, and improving cardiovascular risk factors in older women. In the study, published in the Archives of Internal Medicine, 246 women over 65 years old were randomly assigned to either a high-intensity/low volume “well-rounded” exercise program, or a low-intensity “wellness” exercise control group. The 18 month exercise program included 2 group sessions per week and 2 home-based sessions per week.
The well-rounded exercise group protocol included cardiovascular warm-up exercises, upper body strengthening exercise using More >
Adding elastic resistance to free weight bench press better for muscular strength and power
Feb 18th
Free weight isotonic resistance using barbells continues to be the ‘gold standard’ for strength training for power lifting. Recently, strength and conditioning professionals have added elastic resistance to free-weight exercises such as the bench press and squat to increase strength, power and speed. The additional downward force of the band during the early phases of the lift provides increased eccentric loading which may provide greater stimulus for gains in strength and power. In theory, the greater eccentric velocities may shorten deceleration time, which may increase the rate of force development with training.
Adding ‘variable resistance training’ using elastic bands is also thought to provide increased resistance where the joints have more leverage in earlier phases of the lift, with decreasing loads during periods of less leverage near later phases of the movement such as the bottom of the squat. When reviewing the literature on the benefits of adding elastic resistance bands to free weight exercises, some studies suggest it improves strength and power, while others do not.
A study published in the Journal of Strength and Conditioning Research compared traditional bench press training with and without the addition of external variable resistance loads (elastic bands and heavy chains). 36 Division-I AA football players were More >
Thera-Band® Exercises Increase Muscle Size in Spastic Cerebral Palsy
Dec 21st
Children with cerebral palsy (CP) often have leg weakness due to reduced muscle size. Researchers in the UK examined the effects of a 10 week training program of progressive strengthening of the plantar flexors in 13 children with spastic CP. The children began with Thera-Band-resisted plantar flexion in long-sitting and progressed to standing heel raises. They performed 3 to 4 sets of exercises at a 6-12 Repetition Maximum (RM) resistance with a 2-minute rest between sets. Once subjects were able to perform 6 calf raises, they continued that exercise until they could perform 12. Each session started and ended with calf stretches in standing. Exercises were performed 4 times per week, including 3 sessions at home. After the 2 ½ month training program, muscle volume increased 14-17% and was maintained 3 months after training. Interestingly, while the participant’s strength increased, their functional measures did not. The authors concluded that strengthening interventions may be one of the most important interventions in the short term for children with CP in order to support long-term functional gains.
Visit the Thera-Band Academy Cerebral Palsy Center Here
McNee AE, et al.. 2009 . Increases in muscle volume after plantarflexor strength training in children with spastic cerebral palsy . Dev Med More >
Home Exercises with Thera-Band® Beneficial for Multiple Sclerosis Patients
Dec 17th
Multiple sclerosis (MS) affects 100,000 in the UK, and about 250,000 in the US. Approximately 75% of MS patients have difficulty walking, which is often caused by weakness of the anterior lower muscles. This weakness in the tibialis anterior muscle leads to “foot drop,” a condition noted by the inability to lift the foot properly during ambulation. Thera-Band® Resistance Bands are often used to strengthen the tibialis anterior in patients using a foot drop exercise. Researchers in the UK investigated the effects of electrical stimulation to the anterior tibialis muscle compared to a home exercise program on walking performance in MS patients with foot drop. In the 18 week study, 44 MS patients were randomly assigned to either home exercise with simple equipment including Thera-Band Resistance Bands and cuff weights, or a group receiving functional electrical stimulation (FES). During FES, the muscle is stimulated with each step during ambulation, triggered by a foot switch. The exercise program was designed by physical therapists to improve pelvic and trunk stability, lower limb muscle length and strength, and balance and control of movement. Exercises were performed at home every day for 30 minutes, 1 to 2 times per day.
Download the Exercise Program for MS Patients with Foot More >
