Do you know what resistance bands are? A resistance band is an elastic band used for resistance training and physical therapy exercises. Resistance bands are portable, lightweight, and relatively inexpensive, making them an ideal exercise tool for people of all ages and fitness levels.
Resistance bands come in various lengths and thicknesses, allowing you to increase or decrease the amount of resistance. They can be used for a variety of exercises, including those for strength training, rehabilitation, balance, and flexibility. Resistance bands are also commonly used in Pilates, yoga, and aerobics classes.
That said, while resistance bands are typically used for strength training, there's one more aspect to fitness that not many people utilise them: stretching.
Resistance bands are an excellent tool for stretching and strengthening muscles, improving flexibility, and increasing range of motion. Whether you're a beginner or a pro, there are plenty of creative ways to use resistance bands to get a great stretch.
Here are a couple of the best ways to use resistance bands for stretching:
1. The 'Round the World Pass Through
To do a band shoulder pass-through, start by gripping a resistance band with your hands slightly wider than shoulder-width apart. Bend your upper body forward at the hips and keep the band tight. Keep your arms straight and slowly rotate your body to one side and then up. When you reach a standing position, pass the band over your head and behind your back. Move the band down your back until it reaches your glutes, and then pull it up and over your shoulders while rotating down and to the side. Return to the original starting position, alternating sides (right to left and then left to right) with each full rotation.
2. The Crossover Leg Reach
Stand on the band with both hands gripping each end. Then take your other foot and cross it over and in front of the one already on the band. Check that your hands are at a level where you can pull yourself down into the stretch. You should have a slight bend in your front knee. Remain in this position for 20-30 seconds or more, then switch sides and repeat. Do this for 2-3 sets of 20-30+ second reps on each side.
3. The Standing Shoulder Pass Through
For this exercise, grab the band with your palms facing forward and the band behind you. Pull the band tight and move your arms out to the side slightly. Raise your arms up and over your head and then towards the front of your body until the band reaches your hips. Continue the motion and bring the band back over your head and to the backside. Repeat this movement 8-10 times. Your shoulders will be engaged in a dynamic stretch while doing this exercise.
4. The Spinal Rolldown
To stretch with a resistance band, stand in the middle of the band and grip both ends. Slowly roll your head and neck down as if you're looking at your feet. Keep going until you can feel your back stretching, and resist the band as you go. When you start to feel a stretch, hold the position and grab the backs of your legs. Once you reach your peak stretch, hold it for a few moments. When you're ready, roll back up to a standing position. Repeat as needed.
Conclusion
Resistance bands are a great way to add an extra element to your stretching routine. They can help to target specific muscles and increase the range of motion. With the four exercises outlined above, you should be well on your way to getting a great stretch and improving your flexibility. So, what are you waiting for? Invest in a couple of resistance bands today and take your exercises to the next level!
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