Resistance training with surgical tubing

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Resistance training with surgical tubing

To do these exercises, you will need a length of surgical tubing with knots tied at each end. Check the surgical tubing each time you use it to be sure there are no holes or frayed areas. This will help you avoid having the tubing break during exercises.

As you begin each exercise, hold the tubing with your hands about shoulder-width apart. The tubing should be straight, but not stretched out.

Start by holding each exercise for a slow count of 5 (about 5 seconds). You may increase the time as you get stronger.

Side pull

Illustrations copyright 2002 Nucleus Communications, Inc. All rights reserved. http://www.nucleusinc.com

1. Raise both arms overhead, palms of your hands facing forward.
2. Pull one arm down and to the side, bending your elbow as shown in the picture, and hold.
3. Slowly reach up again. Repeat with the other arm.
4. Repeat 8 to 12 times with each hand.
5. Rest for a minute and repeat the exercise.

Overhead pull

Illustrations copyright 2002 Nucleus Communications, Inc. All rights reserved. http://www.nucleusinc.com

1. Raise both arms overhead, palms of your hands facing forward.
2. Tighten the tubing by slowly pulling both arms away from center, and hold.
3. Slowly return to the starting position with your arms straight up.
4. Repeat 8 to 12 times.
5. Rest for a minute and repeat the exercise.

Up-down pull

Illustrations copyright 2002 Nucleus Communications, Inc. All rights reserved. http://www.nucleusinc.com

1. Raise both arms overhead.
2. Bend your elbows and forearms to bring the tubing to rest on your shoulders behind your head, and hold. If you feel a strain in your shoulders, pull the tubing down in front of your forehead, instead of behind your head.
3. Slowly return to the starting position with your arms straight up.
4. Repeat 8 to 12 times.
5. Rest for a minute and repeat the exercise.

Hip-level pull and Chest-level pull

Illustrations copyright 2002 Nucleus Communications, Inc. All rights reserved. http://www.nucleusinc.com

These pictures show two different exercises.

For the first exercise:

1. Hold your hands at the level of your hips, or near your lap if you are sitting down.
2. Pull your hands apart, stretching the tubing, and hold.
3. Slowly return to your starting position.
4. Repeat 8 to 12 times.
5. Rest for a minute and repeat the exercise.

For the second exercise:

1. Raise your arms in front of you to chest level. Your elbows will be bent and held up at about shoulder height.
2. Pull your hands apart, stretching the tubing, and hold. Try to keep your hands up at your chest level, and do not pull your shoulders up toward your ears.
3. Slowly return to your starting position.
4. Repeat 8 to 12 times.
5. Rest for a minute and repeat the exercise.

Credits

Last updated:	September 01, 2006
Reviewed By:	Martin Gabica, MD - Family Medicine, Heather Chambliss, PhD - Exercise Science/Weight Management