Keep Safety Tips In Mind When Using Resistance Tubes

Have you ever walked by an exercise class and seen them using something that looked like a surgical tube with handles on the ends?

You probably wondered what in the world they were doing with those tubes. Well, the first time I actually did a whole class using the tube as a prop to add resistance; I was pleasantly surprised at the intensity of the workout. How could something that small cause so much pain?

All kidding aside, that little tube can give a great big workout.

As I mentioned last week, tubes and elastic bands were originally used to help people rehab from surgery or an injury. Now, you can find them in most all gyms and exercise classes.

Tubes are especially good to provide shoulder stability and strength.

The following exercise is great to help strengthen the muscles that help stabilize the shoulder joint.

SHOULDER FRONTAL RAISE

Tube position: Tube anchored to bottom of door.

Preparation: With tube anchored, grab one handle and turn your back to the tube. One foot should be in front of the other with core tight. Start with tube by your side.

Execution: Slowly pull tube up in front of your body until it is even with your shoulder. Hold briefly then lower slowly. Be careful not to let your wrist bend at any time. Keep the wrist in line with your forearm.

When using the tube there are some safety tips you should remember:

1. Check the tube for tears or worn spots before every workout. Do not use it if it shows cracks or tears.

2. Point the band away from your face and never point it toward another person.

3. Keep a towel handy to wipe off sweat, and try to keep the tube as dry as possible.

4. Leave slight tension on the band between reps, as this maximizes muscle toning. Do not let the band go slack.

5. Weight lifting gloves are helpful to help you grip the tube.

6. Always keep the wrist in line with the forearm. Wrist hyperextension, a common mistake in the lat pulls and bicep curls, stresses the carpal joints of the wrist.

7. Stretch the tube slowly and release slowly, Use a controlled rhythm – pull 2 seconds, hold briefly, release 2 seconds.

8. Progress to a stronger band. Or add a second band to progress with the workout gets too easy. This may only be on one or two of the exercises – especially exercises that use the larger muscle groups and the muscles in the lower body.

9. Maintain good posture throughout each exercise. Keep your knees slightly bent, your abdominals muscles pulled in and your chest expanded.

10. Make sure tube is secured underfoot or on an anchor before you begin each exercise.

LINDA STOLLINGS is a personal fitness trainer in Bristol, Tenn. E-mail her at or visit http://www.fitprescriptions.com.