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April 22, 2022 3 min read

You may be familiar with elastic band workouts, but have you tried full body stretches with the use of resistance bands? This simple stretching technique focuses on your hips, legs, chest, and back muscles. You'll be stretching using a resistance band or tube to deepen your stretch and strengthen your flexibility.

The trick to getting the most out of this workout is to apply just enough strain to enhance your stretch without extending too far. You may have to alter where you grasp the band to achieve the desired amount of flexibility.

In this article, we’ll walk you through what to know about using resistance bands for total body stretching routines.

Some Tips before You Get Started

You can stretch after a training session or throughout the day for increased flexibility and relaxation. Follow these tips to improve the program's effectiveness:

  • Hold each stretch for at least 15 seconds and, if time allows, repeat each stretch.
  • If possible, perform these stretches while your muscles are warmed up.
  • Before stretching, go for a brief stroll or perform some gentle movement exercises. 
  • Bide your time with each stretch if your muscles are cold to avoid damage.
  • Stretch to your preferred degree of comfort. The stretches should not be uncomfortable.

Each stretch should be enjoyable. If your muscles start to tremble, you've gone too far.

Gently Stretching Your Hamstrings

Lie on the floor and wrap the band around your right foot, creating tension by holding the band tighter to your foot. Straighten your right leg as much as possible while maintaining your left leg bent on the floor. Lift the right leg gently towards you, extending the rear of the leg. Hold the position for 15–30 seconds before switching sides.

A Relaxing Lying Hip Stretch

Lie flat on the ground and wrap the bands around your right foot, holding the bands with your opposite hand. Straighten the left leg and slowly descend the right leg across the torso and to the left as far as you can go while experiencing a stretch in the right hip and glute. Hold for 15–30 seconds before switching sides.

A Satisfying Upper Back Stretch

Sit on the floor with your legs outstretched and wrap the band around both of your feet. Cross the band and grip both sides with both hands at the feet. Curl the back gently, extending it towards the back of the room and using the bands to provide stress and stretch.

Maintain a tight core and avoid collapsing over your legs. Feel your shoulder blades expand as you point your chest towards your feet. Hold the position for about 15 to 30 seconds.

Working the Shoulders with a Chest Stretch

Grasp the band with your hands just a few inches apart in a cross-legged stance on the floor or sit in a chair. Pull your arms out and down as far as possible to expand your chest. If the band is too tight or too loose, you may need to shift your hands to readjust the tension. 

This is supposed to be a mild stretch. If you have shoulder pain, you should probably omit this workout and try others instead.


These routines with resistance bands are a great way to relax your body and get into a more flexible position after any sports activity such as running, swimming or other cardiovascular workouts. Make sure you are comfortable performing any of these stretches to avoid injury.

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