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Stretch cords or bands can be useful exercise implements for rehabilitation patients. The cords provide the same resistance as free weights, but don't put unnecessary strain or stress on injured joints and muscles. Stretch cord exercises are also good for people without injuries. You get the same benefits rehab patients experience, allowing you to build strength and muscle without subjecting your tendons and joints to possible injury.
Using the number of bands comfortable for your strength level, stand on the bands with your feet shoulder-width apart. Hold the handles of the bands in your hands, palms out and at shoulder height, as if you're supporting a bar across your shoulders. Slowly descend into a squatting position, allowing your buttocks to extend out as if you're sitting down on a chair. Slowly ascend back up into the starting standing position. Complete three sets of descending repetitions, starting with 15 reps, then 12, then finishing with 10 reps in your last set. Rest for 15 to 20 seconds between sets.
Alternating Bicep Curls
Stand on the bands with your feet together. Hold the handles of the bands in your hands, palms out. Start with your hands down at your sides. Bring your right hand up, bending your arm at the elbow until your hand is almost level with your shoulder. Keep your upper arm immobile and at your side. As you drop your right hand back to the starting position, bring your left hand up, bending your arm at the elbow until your hand is almost level with your shoulder. Continue executing curls in this alternating fashion, completing three sets. Count out 15 reps on each arm in the first set, 12 reps with each arm in the second set, and 10 reps with each arm in the final set. Rest for 15 to 20 seconds between sets.
Attach the bands with a hook to the top of a closed door. Face the floor seated and hold a handle in each hand, palms facing out. Start with your hands extended above your head and pull down with both hands simultaneously, bending at your elbows as you pull, drawing the bands out until your hands are just above shoulder level. Keep your upper arms almost parallel to the ground. Slowly ascend back into the starting position. Do three sets of descending repetitions, staring with 15, then 12, then finishing with 10 reps. Rest for 15 to 20 seconds between sets.
Hook the bands to the top of a closed door. Use a number of bands comfortable for your strength level. Face the door and kneel on the floor. Hold the handles of the bands in your hands, palms down. In the starting position, bend your elbows in a 45 degree angle and keep your upper arms against your sides. Press downward with both your hands at the same time, pushing the handles to the sides of your thighs and straightening your elbows as you go. Slowly ascend back into the starting position. Complete three sets of descending reps, starting at 15, then 12, and finally 10. Rest for 15 to 20 seconds between sets. Use a rolled up towel to kneel on for comfort.