Save a further 15% - use code 'pb15' AT CHECKOUT. FREE SHIPPING OVER $79.95


Your Cart is Empty

July 13, 2023 3 min read

Resistance bands are a versatile and affordable piece of exercise equipment that can be used for a variety of workouts, including injury rehabilitation. They are lightweight and portable, making them the perfect tool for those who want to exercise at home or on the go. Now, many of you may be in need of specifc excercises you can do to help with injuries. This is why we've put together a list of useful excercises that you can try out. If this is something that you're interested in learning more about, read on for five effective resistance band exercises for injury rehab that can help you strengthen your muscles and recover from injuries faster.

1. Band Pull-Apart

The band pull-apart is an effective exercise for rehabilitating shoulder injuries, especially for those who have been dealing with rotator cuff problems. It helps to strengthen the muscles that surround the shoulder joint, which can help to prevent further injury and improve range of motion.

Stand tall with your feet shoulder-width apart and hold the band in front of you with both hands, palms down. Keep your arms straight and pull the band apart until it touches your chest. Slowly return to the starting position and repeat for 10-15 repetitions.

2. Glute Bridge

The glute bridge is an effective workout that can aid in the restoration of lower back and hip injuries. The exercise focuses on the gluteus maximus, the biggest muscle in the buttocks, and can aid in reducing any pain or discomfort you may be encountering.

To perform the glute bridge, lie flat on your back with your knees bent and feet on the ground. Position the resistance band just above your knees and clasp them together. Elevate your hips off the floor and maintain the position for a few seconds before gradually descending them. Repeat the exercise for 10-15 repetitions.

3. Seated Row

The seated row is an effective exercise for rehabilitating upper back and shoulder injuries. It targets the rhomboids, the muscles between your shoulder blades, and can help improve your posture and shoulder mobility.

First, sit on the ground with your legs straight in front of you. Then, loop a resistance band around your feet. From there, hold the ends of the band with both hands, keeping your elbows close to your sides. Slowly pull the band towards your chest, while keeping your elbows high. Lastly, slowly release the band and repeat for 10-15 repetitions.

4. Lateral Walk

The lateral walk is a great exercise for rehabilitating knee and hip injuries. It targets the glutes, quads, and hip abductors, which are all important muscle groups for supporting your joints.

Place a resistance band around your ankles.

Make sure to stand with your feet shoulder-width apart. Take a step to the side with one foot, keeping tension on the band. From there, bring your other foot in to meet it. Repeat this 10-15 reps in one direction and then switch sides.

5. Bicep Curl

The bicep curl is an excellent exercise for rehabilitating elbow injuries and improving arm strength. It targets the biceps brachii, the muscles on the front of your upper arm, and can help you regain any muscle mass you may have lost while recovering from an injury.

To do a resistance band bicep curl, stand on the middle of the band with both feet. Hold the ends of the band with your hands, palms facing forward. Curl the band up towards your shoulders, keeping your elbows close to your body. Squeeze your biceps at the top of the curl, then slowly release the band and return to the starting position. Repeat this 10-15 times.


These excercises are easy to perform, require minimal equipment, and can be done anywhere. By incorporating these five exercises into your rehab routine, you can target specific muscle groups and speed up your recovery. However, it is important to consult with a healthcare professional before starting any new exercise program, especially if you are recovering from an injury.

POWERBANDS® offers the best resistance bands for home workouts in Australia, making them the perfect addition to your training routine. We have a wide range of resistance bands you can use to power your exercises and sculpt your body more effectively. Check out our products today!