According to a study by the National Federation of State High School Associations, high school student-athletes who specialize in one sport are 70 percent more likely to suffer a debilitating injury.
However, such sacrifices only pay off for a very small percentage of youth athletes. According to the NCAA, only two percent of high school athletes are awarded a college scholarship, and of those, only two percent go on to play in a professional major league.
No matter what you age the research shows it is not too late to begin exercise and stretching. There are many ways to exercise but we recommend chair exercises with these stretch bands. Just use the exercises shown on this website and soon you will feel the benefits of simple strength training.
Quad strength is very important in preventing knee issues. The strong muscles around the knee help support the joint so cartilage isn't worn away. Chair Exercise #11 strengthens the quads so try Stepping on the Gas.
STEP ON THE GAS: Loop the band around the arch of the right foot and grasp the end closest to you with both hands. Bring the knee up to the chest and while holding the band tight extend the leg to the floor. Perform 2-3 sets of 10-15 reps. Repeat with the left leg.
There are two things about back pain,"You either got it or you are gonna get it!" This chair exercise will give you some relief from that lower back pain. Try it!
PUT ON YOUR SOCKS: Position the band across your belt-line. Place one loop of the band over each knee. Lean over and touch your ankles and return to upright position. Perform 2-3 sets of 10-15 reps.
As we get older and are less active, parts of our body seem to rearrange themselves. Here is an exercise that helps the under arm (tricep) and think about that remodel you have always wanted to do in your home as you stretch the tape measure.
PULL OUT THE TAPE MEASURE: Grasp the band in the left hand and then with the right hand, leaving about 12-18 inches between the hands. Then fully extend the right hand and slowly return to starting position. Per-form 2-3 sets of 10-15 reps. Repeat with the left hand.
Our flexibility is very important. As we age our joints become stiff and sore. Try this simple exercise. It will help keep the blood circulating to relieve stiffness and soreness in your knees.
KICK OFF YOUR SLIPPER: Loop the band around the arch of the right foot and place the foot on the floor with knee bent. Grab the end closest to you with both hands. Extend the leg and return to starting position. Perform 2-3 sets of 10-15 reps. Repeat with the left leg.
As we age some of our routine movements become more difficult. Try this exercise sitting in a chair. It will help strengthen your core muscles. We don't want to go without our pants, right!
PUT ON YOUR PANTS: Loop the band around each foot and grasp the end closest to you with both hands. Leaning back in the chair bring knees up to the chest by “walking” your hands down the band. Perform 10 reps.
As many times as we get into bed we seldom realize that it might be difficult for some people to tuck themselves under the covers. This exercise helps build upper body strength. GIVE IT A TRY!
PULL UP THE COVERS: Loop the band around each foot, leaving about two feet of band length in between the feet. Grasp the side of the band closest to you in the center and pull it up toward your stomach while breathing in. Slowly return to the starting position while breathing out. Perform 2-3 sets of 10-15 reps.
How about singing with your exercise! If you tap your toe to the beat of "Yankee Doodle" you will have 10 reps for each time you sing it. Have some fun exercising!
TAP YOUR TOE: Loop the band around the ball of the right foot and grasp the end closest to you with both hands. While pulling the band toward you point the toe away from the body. Perform 2-3 sets of 10-15 reps. Repeat with the left foot.
Are you ready for the holiday season? Most people think of shopping and cooking but how about the many times you will pick up young kids or babies at the family gatherings. This is the continuing series of functional movement strength training using a chair. This one is called “Pick up the Baby” and helps strengthen the biceps.