woman using resistance band

With people spending more time at home, getting a good workout can be challenging. You won’t have access to the equipment your gym usually provides and would have to create a new workout routine that you can do at home. But the good news is that you don’t have to spend a lot of money on at-home gym equipment. Instead, you can invest your money in a good resistance band.

People love resistance bands because they can target specific muscles you might want to work on. Plus, they’re pretty affordable. But another great thing about resistance bands is that they can help with injury prevention physiotherapy.

If you’re recovering from an injury, you can utilize resistance bands to help you with your physiotherapy exercises. Resistance bands allow you to focus on specific muscle groups to improve their stability and strengthen them. Here are four resistance band exercises you can do at home to help you with your recovery.

Scap Setting

This resistance band exercise is perfect for those undergoing shoulder and upper back rehabilitation. It’s very simple to do and will help engage those muscles.

Using both hands and with elbows slightly bent forward at a 90-degree angle, hold the resistance band at shoulder width. While still holding the band, pull your hands away from each other, keeping your elbows by your sides. This should create a rotation for your shoulder joint. Do three sets of this, with each set containing 10 repetitions.

Banded Book Openers

These exercises can help improve your thoracic spine’s mobility. It can also be helpful for those who sit at a desk for several hours. It can help address tight shoulders, back and neck.

Get down on your mat and lie on your side. Make sure your hips are stacked on top of each other, and your knees are bent forward and touching. While holding the resistance band, put your arms together in front of you. Slowly pull the band away, opening your chest and rotating to the other side. Make sure not to move your hips and knees while doing this. Do this 10 times, then switch sides. Do three sets of this for each side.

Side Taps

This easy exercise can help improve hip stability while working out those glutes.

Begin in a standing position with the band around your knees. Stick your butt out and engage your core. For each foot, you will be doing three directions. Tap one foot to the side and bring it back to the starting position. Next, pull your foot in a diagonal motion from the neutral position to the back. Lastly, move your foot directly behind and back to the starting position.

Make sure to engage your core to keep your balance. Repeat this five times and then switch to the other foot. Do three sets of this for each foot.

Wall Slides

This is a simple exercise that will help stabilize your shoulder muscles. It’s best to do this physiotherapy exercise before doing upper body exercises.

Face the wall and loop the resistance band around your hands. Keep your hands and elbows at shoulder width, creating tension in the band. Keeping your hands and elbows at the same width, move your arms up along the wall. Once entirely straight, pull your arms back down to shoulder height and repeat 10 times. Do three sets of this.


Resistance bands are great for targeting specific muscle groups to improve recovery and strengthen the muscles. There are many injury prevention physiotherapy exercises you can do at home with just a resistance band to help you. They’re quick and easy to do and will allow your muscles to gain the strength they need for a speedy recovery.

For the best physiotherapy in Bondi that can make your injury recovery pain-free, you can count on Invigor Health. We have long-term plans that prevent recurrent pain and ensure that you feel fit and active. Book a session now to embark on your road to recovery!

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