An elastic band is a flat or tubular rubber band commonly used for strength training and physical therapy, making it an excellent tool for managing lymphoedema. This versatile piece of equipment is lightweight, portable, and easy to carry in a handbag, allowing you to exercise anywhere—whether at home, in the garden, or even in a hotel room. It can effectively replace gym equipment such as dumbbells, chest presses, pulleys, or rowing machines. Additionally, it enables you to target specific areas or engage both large muscle groups and small stabilizing muscles. It is like using hydraulic gym equipment or performing water aerobics, resistance bands work your muscles during both the contraction (concentric) and relaxation (eccentric) phases.
How to Use an Elastic Band for Lymphoedema Management
Before you begin exercising, engage your core abdominal muscles (tummy rucked in) to maintain good posture and take deep breaths to activate the muscles around your rib cage, helping to decongest the chest area. Keep your shoulders relaxed and down, focusing only on the targeted muscles.
Perform each movement slowly, ensuring your breathing remains steady, as this helps activate as many muscle fibres as possible. Start by holding the band with a neutral tension—neither stretched nor slack. Then, extend it through its full range of motion before gradually returning it to its resting state. The accompanying video demonstrates how to sequentially activate the chest, shoulders, arms, and wrists, following the principle of working the area closest to the heart first.
Choosing the Right Elastic Band
Elastic bands are widely available at sports retailers and online stores. They come in various shapes and forms, some featuring handles. While any type can be effective, a plain band is often more versatile, as you can easily adjust the resistance by changing the length of the band. Ideally, your band should be around 1.2 meters long, but you can modify it based on the specific exercises you perform.
Elastic bands also vary in resistance levels, indicated by different colours:
Yellow – Light resistance (ideal for beginners)
Red & Green – Medium resistance
Blue, Black & Silver – Higher resistance, with silver being the strongest
Benefits of Elastic Band Exercises
Regular exercise plays a crucial role in managing lymphoedema, and using an elastic band provides numerous benefits. Not only does it support lymphatic drainage and muscle engagement, but it is also a practical, lightweight, and cost-effective workout solution that you can take anywhere.
By incorporating elastic band exercises into your routine, you can enhance mobility, reduce swelling, and improve overall strength—all while maintaining flexibility in your workout location and intensity.
Please find your workout sheet attached:
Always get up and keep moving... It maybe slow but it is progress.
Reference
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