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-- Stephanie Oakes
NEW YORK (CBS) ― Resistance bands can easily be tucked into a pocket of your suitcase and provide a gym-quality workout at home or on the road. Exercises with these bands can improve muscular endurance and strength, range of motion (ROM) and flexibility.

Both mini-bands and tubes can be found at performbetter.com.

All bands come in color-coded resistance levels so we can select the most suitable resistance level.

Because the band distributes a resistive force over a wide area, circulation is not impaired. The round shape of the stretchable latex makes this an ideal tool for exercises requiring hand activities (ie: upper back, biceps.)

Traits of Resistance Bands

Versatile: Can be used as a straight length, but it works equally well tied in a loop or looped around a chair or other stationary object.

Portability: Band/tubing is lightweight and flexible. It fits easily into purse, pocket, or tote.

Elasticity: Can be stretched and relaxed in a smooth, consistent manner. This prevents the jerky spring-back that can cause muscle spasm.

Economy: Compared with conventional exercise equipment, the bands are very inexpensive.

Some Exercises Using Bands

Single-Arm Lat Pulldown with resistance band

Muscles worked: Latissimus dorsi, teres major, lower trapezius, posterior deltoid. (upper back)

1. Starting Position: Begin with both hands overhead holding your resistance band; maintain neutral wrists and soft joints.

2. Engage your abdominals, bend your knees slightly, and position your feet about shoulder-width apart.

3. Pull downward to the side with one arm, adducting at the shoulder until the upper arm is next to the torso.

4. Pause, then return slowly to the starting position. Keeps arms slightly in front of the face to protect the back and shoulders.

5. Keep hands stacked over the top of your wrist, and keep arms in peripheral vision at all times.

Lat Pull with Tubing and Handles

1. Stand upright as you hold the exercise tubing. You can attach the exercise tube around a pole, tree, back deck, fence or have someone else hold it.

2. Keep your abdominal muscles tight, shoulders down and chest up.

3. Under control, pull the weight back to your stomach, while focusing on bringing your shoulder blades together.

4. Stop just after your elbow joints are in line with your shoulders and reverse the motion back.

5. Lower the weight, stop just before your elbow joints are straight and reverse the motion back towards your body.

Two-part shoulder exercise:

Muscle Worked: Front and side Shoulder muscles (deltoids).

1. Stand with your feet on the tube, hip-width apart. Keep your back straight (not arched), shoulders back, and chest out.

2. Pull the tube straight up to your shoulders, palms in, with your elbows out. Keep the tube in line with your legs and body. At the top of the movement, your hands should be in front of your shoulders, and elbows out at shoulder height. Lower to starting position

3. (second part) Double arm side lift--Raise the tube again, this time out to the side with your arms straight but not locked, until your arms arms are straight out to the sides at shoulder height. Lower to starting position, and repeat for desired reps.

Push Up

Regular push up with added shoulder biceps and chest resistance (use mini tube).

How to -- Put tube around hands in push up position.

How many & How often-- Beginners perform one to two sets of 12 to 16 repetitions. Advanced exercisers (those who have been lifting weights for three or more months), perform two to three sets of 12 to 16 repetitions. Make sure you warm up for five to 10 minutes before beginning. Aim for three times a week.

(© MMVI, CBS Broadcasting Inc. All Rights Reserved.)