Pilbara Health

Her stretchy rubber fitness bands are small enough to shove in your pocket or bag, which makes them perfect for exercising at your desk, during a break, or when you are travelling.

According to Elaine, many manual handling injuries are caused by simple tasks when people are not concentrating and twist, turn, or lift awkwardly.

“Most people are careful to use aids or ask for help when they are shifting something heavy. It is the little jobs that often catch them out,” she said.

Try Elaine’s mini workout below and learn to “switch on” the hidden abdominal muscles that support your spine. 

* NO GYM REQUIRED
* NO WEIGHTS REQUIRED
* PORTABLE
* EASY TO TRAVEL WITH
* NO MORE EXCUSES!

These exercises are much more functional if done on a fitball but not essential, you can use a chair or a bed to sit on.

REQUIREMENTS
* FERRA BAND
* FITBALL (EXTRA)

BICEP CURLS
• Sitting on bed, chair or fitball, (or if you prefer, you can stand) place band underneath both feet, which should be approximately shoulder width apart.
• Ensure that your abdominals are “switched on” by imagining a wide leather belt placed underneath your bellybutton, tighten the notch.
• Hold the end of the band, one end in each hand and wrap the end around once or twice depending on how long the band is. You need to feel the tension.
• Keeping the elbows by the side of the body, lift the hand towards your shoulder and then release it back down to the starting position, with control. (Ensure that you are not using a swinging motion to gain momentum!)
• Aim for 2-3 sets of 15 repetitions.
• Increase the degree of difficulty, if sitting on a fitball by lifting one foot off the ground for one set and then the other foot for the second set.

TRICEPS & UPPER BACK
• Sitting tall, abdominals “switched on”.
• Fold the band in half, hold one end with your hand and position it directly above your head (imagine a pole high above your head and hold on to it).
• With your other hand, bend slightly at the elbow, draw the elbow towards the rib cage, drop the shoulder blades down.
• Aim for 2-3 sets of 15 repetitions.
• Increase the degree of difficulty , if sitting on a fitball by lifting one foot off the ground for one set and then the other foot for the second set.

CHEST
• Sitting tall, abdominals “switched on”.
• Fold the band in half, hold each end with your hands.
• Place your hands at chest height and then pull elbows towards your back, ensuring to open up the chest and pull shoulder blades together.
• Aim for 2-3 sets of 15 repetitions.
• Increase the degree of difficulty by lifting one foot off the ground for one set and then the other foot for the second set.

SHOULDERS
• Sitting tall, abdominals “switched on”
• Placing band underneath both feet (feet shoulder width apart)
• Holding the band, one end in each hand. Place elbows beside your ribs, hands placed in front.
• Lift the hands to the side until parallel to shoulders.
• Keep your elbows, wrists and shoulders all in line as you lift band.
• Imagine you are in water and pushing against resistance and then releasing against resistance.
• Do not lift higher than shoulder height.
• Aim for 2-3 sets of 15 repetitions.
• Increase the degree of difficulty by lifting one foot off the ground for one set and then the other foot for the second set.

BACK & LEGS (Inner & outer thighs)
• Sitting on the floor, abdominals “Switched on”.
• Long tall spine.
• Place the band around both feet and hold the ends of the bands in each hand.
• Keep elbows close the the body.
• Pull elbows back and squeeze shoulder blades together.
• If you want to add leg work to this exercise you can rotate leg out to the side and back in keeping the foot slightly off the floor, one leg at a time (Abductors & Adductors – inner/outer thigh)
• Aim for 2-3 sets of 15 repeitions.

BACK (Rear row)
• Sitting on the floor, abdominals “Switched on”.
• Long tall spine.
• Lean your body slightly forward still maintaining a long spine.
• Place the band around both feet and hold the ends of the bands in each hand.
• Take hands out wide from the body and imagine you have string attached to your elbows and someone is pulling the string towards the ceiling (the movement is an “up” movement rather than a “back” movement).
• Repeat 15 times, 2-3 sets.

LEGS (Quadriceps)
• Sitting on the floor, abdominals “switched on”
• Long tall spine.
• Place the band around both feet and hold the ends of the bands in each hand.
• Slowly lift one leg off the ground, flex the foot towards your body.
• Squeezing the quadriceps muscle (thigh)
• Repeat 15 times and change legs (do 2 – 3 sets on each leg).
• Option to take the leg out to the side while still maintaining correct posture (foot must not touch the ground).

LEGS (IF USING A FITBALL)
• Place the fitball in the lower part of the back & up against a wall.
• Feet need to be slightly forward of the knees (ideally a 90degree angle at the knee joint).
• Activate abdominal muscles and then lower body down until thighs are just parallel to the floor.
• Increase difficulty by placing dumbbells in each hand, otherwise bodyweight is sufficient.

BACK EXTENSION (IF USING A FITBALL)
• This will improve back strength & core strength.
• Lying with abdominals on the ball (option to kneel on floor or come up onto toes – hips on the ball).
• Place hands gently on top of the ball, curve your body over the ball (like a “C” shape) and then slowly rise up. Repeat 10 – 15 times.
• To increase difficulty place hands by the side of the forehead or behind the back.

BACK EXTENSION (IF NOT USING A FITBALL)
• Lying on the floor with eyes looking down towards the ground.
• Place hands face down in line with shoulders.
• Slowly raise head up and lower.
• To increase difficulty place fingertips to the forehead and lift and lower head and upper body (do not extend too far back, just until you feel a tension in your back muscles).

ABDOMINAL CRUNCHES
• Lying on floor, knees bent, feet on the ground.
• Place hands behind the head so that fingertips are resting lightly on the head.
• Imagine an orange between chin and your chest.
• Avoid using your neck to pull yourself up, if this happens relax and start again.
• “Switch on” the abdominal muscles.
• Lift and lower upper body.
• Aim for 2 –3 sets of 15 repetitions.
• Tip: If you neck continues to hurt, place your hands on thighs and slowly glide your hands up the leg as far as you can go & repeat.

ABDOMINAL CRUNCHES (ON THE FITBALL)
• Start by sitting on the ball, slowly walk feet out from the ball, allowing your back to take the shape of the ball, the lower the hips are, the easier it will be, the higher the hips and the further back you extend over the ball the harder it will be.
• Place hands behind the head, keeping elbows back, chin off the chest looking forward, lift and lower, keeping abdominals switched on. Repeat 10-15 times.