Tension Tube Exercises

Tension tubes are a convenient and effective tool for strengthening muscles. Also called resistance bands, they are made of elastic material that provides resistance as you stretch and return them to a starting position. This keeps muscles under constant challenge. For best results, do controlled movements and don't allow your tubing to slacken in-between repetitions.

  1. Back Exercises

    • Keep your spine straight and your shoulder blades tucked down.

      You can anchor your tension tube in different ways in order to perform back exercises. For instance, stand on the middle of your tube and perform a row. You can secure it to something solid like a stair banister and perform an open fly. Try using a partner who also has a tension tube and loop the middle of the tubes around each other. Step apart until the tube is slightly stretched and your arms are held out straight in front of you. Cue your partner to pull and you both pull at the same time. These back exercises engage your major back and arm muscles called trapezius, latissimus, bicep and posterior deltoid.

    Chest Exercises

    • Once you're through working your back, use your tension tube to exercise the opposing chest muscles for healthy muscular balance. The chest press is one example of an effective chest exercise that engages the pectoralis major and minor, triceps and anterior deltoids. Try it from a standing position by placing the middle of your tubing across your mid-back at the lower tip of your shoulder blades. Stretch the tube, pushing your fists forward and straightening your arms. Another fun way to use your tube is to loop it to a partner's tubing and turn your back to each other. Cue your partner so that you both push at the same time.

    Exercise Tips

    • With each exercise, use correct posture and body alignment, and breathe with your motions. Use slow and controlled movements and don't allow your tubing to snap or flop back to starting position. Avoid hyper-extension of your joints and warm up thoroughly before you exercise. If you are a beginner, try to perform the movements without the tubing before you try it with the tubing. Perform each exercise until you feel muscle fatigue, then stop and rest.

    Safety

    • Inspect your tubing before each use because a small nick can cause a tear while you are stretching the tube and result in an injury. Discard it if you find any weakened places. Since there is the possibility of the tube snapping toward your face, use protective eye wear when performing exercises that pull toward your head. Also be certain that the tubing is secured to a solid anchor before starting the exercise and avoid stretching the tubing more than three-times its resting length. Perform each exercise with a slow and controlled motion.