How To Use RESISTANCE BAR

There are Four levels of resistance and sizes are available: 

Yellow 

6 pounds ................. Requires force to bend the bar into a “U” 

Red 

10 pounds ................. Requires force to bend the bar into a "U" 

Green 

15 pounds ............Requires force to bend the bar into a "U" 

Blue 

25 pounds ................. Requires force to bend the bar into a “U” 

USES: 

STRENGTHENING 

The bar helps in improving the grip strength and the upper body extremity strength. 

OSCILLATION

The bar allows swinging movements which help in building neuromuscular training and the balance training 

MOBILIZATION

The bar helps in the movement of soft tissues and joints. 

Related Article: Elbow Wraps - Everything You Need To Know About Them

PRECAUTIONS

• The Resistance Bar should be used after consulting with your health professional, and after they prescribe the suitable exercise for you. Ensure that you exercise under the presence of a health professional. The information provided in this manual does not imply towards any medical condition diagnose and always follow the advice of your healthcare professional. 
• Stop the exercises immediately if you experience any pain or difficulty and consult with your healthcare professional. 
• Before using the RESISTANCE BAR please ensure the product is not damaged and works properly. Replace the product in case of any damage. 

STRENGTHENING EXERCISES: 

Strengthening the grip 

Hold the bar in your hand and twist in motion. 

Wrist strengthening (flexing/extension)

Hold the bar steadily in one hand and roll the bar upwards for the wrist extension and roll it downwards for wrist flexing.

Thumb Strengthening (flexing)

Hold the bar in one hand with the thumb on top. Press the thumb to push the bar. 

Thumb abduction strengthening

With the thumb inside hold the bar in the hand. Push the bar on the outside. 

Thumb abduction strengthening

With the thumb outside hold the bar in the hand. Push the bar on the inside.

Knee Extension

Lay down and place the bar under your knee. Tighten the quad muscle in your thigh and move the heel upwards from the ground. 

Shoulder abduction strengthening

Hold the bar with both hands. Move the bar downwards towards the body. 

Wrist pronation strengthening

Hold the bar down with one hand. Move the bar downwards in rotating movement. 

Wrist supination strengthening

Hold the bar down with one hand. Move the bar upwards in rotating motion.

Wrist ulnar deviation strengthening

Put the base of the bar on to a table. Push the wrist downwards moving it away from the body. 

Wrist radial deviation strengthening

Put the base of the bar on to a table. Pull the wrist upwards moving it towards the body. 

OSCILLATION EXERCISES

Elbow oscillation

Hold the bar from the base. Keep the wrist, elbow and shoulder firm and oscillate the bar. 

Shoulder oscillation (statue of liberty) 

Hold the base of the bar and oscillate the bar. Keep your wrist elbow and shoulder firm. 

Statue of liberty with Tubing 

Statue of liberty with tubing: hold the base of the bar and the tubing. Keep the wrist, elbow and shoulder steady and oscillate the bar. 

Statue of liberty balance 

Stand on one leg and hold the base of the bar. Keep the wrist, elbow and shoulder steady and oscillate the bar.

SOFT TISSUE MOBILIZATION: 

Hand tissue mobilization 

Place the bar under the hand. Roll the hand from palm to fingers.

Cervical Soft Tissue Mobilization

Cervical soft tissue mobilization: place the bar at the base of the skull. Move the head backwards into the bar gently.  

Related Article: How Can You Switch From Weightlifting to Resistance Bands

JOINT MOBILIZATION EXERCISES: 

Finger extensions

Put your fingertips on to the bar and push the fingers into the bar applying overpressure.

Finger Flexing

Bend the fingers and place the fingernails on to the bar. Push the fingers into the bar. 

Elbow Flexing

Place the bar on the elbow and bend the elbow.

Knee Flexing

Place the bar behind the knee and bend it.

Knee extension

Place the bar under the calf and move the knee downwards.

Toe extension

Place the bar under the toe and move the toe into the bar.

Spine extension 

Place the bar under your back and press the bar into your back.