Using Mini Bands

In this article, we are going to talk about what are Mini Bands, considerations of them & some exercises to use with them.

Resistance Bands are training aids which add to your workouts, warm ups & cool downs. Generally made in latex, the stretch the bands offer varies from the quality, thickness & length of the ben. Mini bands also come in a fabric version. They are used in the following ways;

• Exercise to increase the intensity placed on muscles
• Rehab/Build from Injury is common as bands are controlled & focused movements
• Activation of targeted muscles, creating an awareness to use them in workouts
• Post Mobility in cool down/stretch phase. To reinforce movement patterns learnt

 

Considerations

Slow Down

Using any type of resistance band, it is important to control the return phase. Whilst there is a challenge & benefit to the push/pull or concentric movement, the muscle works harder as it returns to its original state. This is the eccentric phase.

Unlike dumbbells, bands continue to stimulate the muscles on the eccentric/return phase. Reason is the band holds greatest tension in their stretch form but also in isn’t relax/starting point. It is important to slow exercises with bands as it goes to its original state, it will gives the greatest stimulus.

 

Varying Thickness of Bands

The purpose of varying thickness of mini bands is for the type work you intend to use it for. Thinner bands are mainly used in the activation of muscles. Lowering the resistance allows you to complete a movement in higher amounts and build the awareness of the intended muscle or muscle group.

Rehab work should ideally start on thinner bands also to recognise the pattern being created and move to thicker ones as it progresses. Thicker ones are used for exercise and post mobility, with aim to challenge the muscles not just awaken our consciousness

Below are exercises which work well with Mini Bands. They contain the purpose & muscles being used in 1, and 2, is cues to remember when performing the movement.

 

Exercises can be used for

Leg based

Banded Squats

• Keeping knees from falling into & activate the glut response in squat
• Band above knees. Press outwards particularly just as

starting to rise again. Knees aligned with toes

Standing kickbacks

• Activating the Glut Maximus & Hamstring by a straight leg
• Band around ankles & feet at hip width a part. Take one leg backward, maintain toes forward & hips in line with each other (no rotating)

Clam Shells / Book Openings

• Targets the Glut Medius through stabilizing the pelvis & helping strengthening thigh rotation in knees
• Band around knees. Lying on your side with feet & knees raised to form a ‘clam’ like formation. Lift the top knee apart from the lower knee whilst maintaining straight back. Avoid rolling backward

Core

Bicycle Legs

• Highlighting hip extension through lengthening the leg
• Band around ankle. Keep one knee bent & straighten the other leg push through the resistance. Slow return. Maintain a flat spine.

Plank Kickbacks

• Stabilising the hips & challenging the muscles of the core
• Band around ankles. In a plank position lift & take one leg away from body and slowly return. Focus on hips even height and point toes down.

 

Upper Body

Banded Push-ups

• Keeping shoulder girdle in place by activating the rotator cuff muscles
• Band below elbows. Hands apart with tension pulling inward. Focus on keeping lower arms still whilst performing push up with the chest, shoulder & tricep muscles.

Band Pull Apart

• Mobilising the shoulder joint & stimulating the upper back & shoulder muscles
• Stretch the band with hands. Try straight arms for shoulder muscular focus, keep in mind long arms with no bend in arms. For focus on upper back muscle, bend the arms & keep torso still.