Jump ropes can be used in non-traditional ways to help improve balance, coordination, and flexibility. Muscle imbalance is often the culprit of injuries for both athletes and non-athletes. Both youth and the elderly benefit from stability-building exercises, and a jump rope can be the very tool to achieve these results. Due to the low cost and how easy it is to use, a jump rope can be incorporated into a variety of training programs, regardless of the individual’s needs.

Flexibility:
Many people have tight chest muscles and lack range of motion in their upper extremities. A jump rope can be used as a pulley to aid in achieving more range of motion for the shoulders. The rope is simply put over a sturdy object so that both ends of the rope hang down. The person takes a handle in each hand and pulls down on one side. While the right hand is pulling down, the left arm "goes along for the ride" as it is stretched overhead. This type of pulley system is often used for patients returning from surgery, and also has great benefits for an older person who may have lost their range of motion.

The rope can also be folded in half; in this case, the user takes the rope in their hands. The hands should be shoulder width apart as both arms move from near the thighs to overhead. Using the rope gives a visual and physical cue and will allow the user to gain full overhead range of motion. Using a similar grip, the rope can be held in both hands but behind the back. The person then raises both arms (and the rope) behind them. This provides a combination of muscle workouts: a stretch of the shoulders and also the chest muscles.  

For another simple exercise, grasp the rope with the left hand. Bring your left elbow up high and place the rope behind your back (the left wrist should be near the back of your head). Next, grasp the rope with the right hand behind your back, near waist level. The palm should be facing out. Now, gently pull up on the rope with the left hand and keep holding onto the rope with your right hand. You should begin to feel a stretch in the right shoulder, and your hand should be pulled up further towards your shoulder blades. Repeat this for the other side of your body.  

You can also use the rope to help pull your leg up for a more effective hamstring stretch. Lay face up and bring your right leg up towards the ceiling. Wrap the rope around your foot or ankle and gently pull your leg closer toward your head. You should begin to feel more of a stretch in the hamstrings. Also, lay face down and try to bring your heel towards your butt. Again, wrap the rope around your ankle and use the rope to pull your foot closer to your body. You should feel a deeper stretch in the quadriceps.  

Your stretches should never cause pain. Hold each stretch for 20-30 seconds and repeat 2-3 times on each side. Be consistent, and you will see improvements in flexibility.  

Balance:
Many children have difficulty with balance and coordination, as they are just getting used to being in their body. They have yet to develop good muscle control and muscle recruitment. These kids benefit from exercise that resembles play and challenges them using their own body. The elderly lose coordination and balance and are therefore at risk for falls/injury. They also need muscle recruitment and balance/coordination work. For these two populations, a jump rope can be an ideal training tool.

For a challenging balance exercise, jump rope users can try to walk a straight line on a jump rope that is stretched on the ground. Think of this like an on-the-ground tightrope walk. They can be challenged by having their steps be close together, or it can be made easier by having them be supported by another person, a stick, or a cane.  For additional challenge, the individual can try to walk the line backwards as well.

Trainers or spotters can swing a jump rope so that it makes a circle and then have a fitness participant jump or step over it. The speed of this exercise may be varied to increase or decrease difficulty. Use multiple ropes to create various patterns. Trainers can “set the rope up” for their clients to reach a specified level of challenge. While these may seem simple, you will be surprised how much challenge they will provide for many people. The benefits will be significant and the exercise session will be fun.  

As you can see, the jump rope is a very versatile training aid. Use it as a warm up tool, and then set up your training by combining some of the aforementioned techniques. This training can be done anywhere and the equipment is easy to carry, purchase, and maintain.

 Developed and authored by Manny Escalante, Jr. MA, ATC, CPT