Researchers in Denmark led by Dr. Lars Andersen have shown that Thera-Band® elastic tubing exercises can significantly reduce shoulder-neck pain. 198 individuals with shoulder-neck pain were randomly assigned to a 2-minute or 12-minute per-day exercise group with Thera-Band exercise tubing with handles. They performed the exercises during their working hours, 5 days a week for 10 weeks. Both groups significantly improved their pain, tenderness and strength. The authors concluded that as little as 2 minute sessions of progressive resistance training per day with Thera-Band tubing results in clinically-relevant reductions in shoulder-neck pain and tenderness. The ACSM issued a press release about this study when it was presented at the meeting. Visit the Neck Pain Exercise page at Thera-BandAcademy.com that describes their study.
Dr. Andersen’s colleagues wanted to determine the physiological effects of different types of elastic resistance training by comparing a high intensity (3RM) exercise with a set of repetitions to failure using a lower resistance level. 15 healthy females performed a lateral raise with Thera-Band Tubing while the EMG level of their neck and shoulder muscles were measured. They found that high levels of muscle activation can occur without reaching fatigue, thus supporting high-intensity resistance training with elastic tubing rather than lower-intensity exercise to failure. Interestingly though, training to failure did increase activation of the stabilizing muscles of the neck….possibly providing the reason why the Thera-Band tubing exercise was effective in their study on patients with shoulder-neck pain.
- Andersen LL et al. 2011. Can two minutes of exercise a day take the pain away? (Abstract). Med Sci Sports Exerc. 43(5):S523.
- Sundstrup E et al. 2011. Muscle activation strategies during strength training with heavy loading versus repetitions to failure. (Abstract). Med Sci Sports Exerc. 43(5):S424.
Coming Friday: Part 3 Spanish Studies