Resistence bands are good tools for strengthening your muscles and are less awkward than weights. These bands can be purchased in most sporting goods stores.

Bands are usually 3 feet long and some have handles on each end, but come in all sizes and shapes.

If your band does not have handles create handle by tying a knot about 6 to 8 inches from each end.

To use the resistance bands safely follow these pointers:

• Wear comfortable, supportive shoes, not sandals or dress shoes.
• Check for holes or worn spots in the bands.  If you see any weak spots or tears, replace them.
• Perform the exercises slowly to control resistance both when you pull on the band and when you return to the starting position.

Here are two exercises to that will help develop strength.

Upper Arms:  The hand holding the end of the band should be the same side as the foot that is stepping on it.  With your arm straight down in front of your thigh, palm holding the end of the band facing inward, slowly bend your elbow, stretching the band as much as possible. Keep your wrist straight.  Slowly lower back to starting position. Repeat 5-10 times, then switch sides.

Shoulders and Upper Back:  In the same stance, place your right foot on one side of the resistance band while holding the other end or handle in your right hand. Tip forward from the hips at a 45-degree angle, keeping your back flat and stomach in. Slowly lift your right arm out to the side. Keep your wrist straight, your elbow slightly  bent and the palm side of your hand with the handle or know toward the ground. Slowly lower the bands back to starting position. Switch sides and repeat 5-10 times.

American Institute for Cancer Research NEWSLETTER, Summer 2004, Issue 84