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February 23, 2023 3 min read

Resistance bands are an increasingly popular tool used in a variety of workouts, from high-intensity interval training to strength training. Resistance bands come in a variety of shapes, sizes, and levels of resistance. They are an effective and versatile tool for stretching and strengthening.

That said, resistance bands provide a unique type of resistance. Unlike weights, which rely on gravity to create resistance, resistance bands use elasticity. This means that the resistance increases as you pull on the band and decreases as you let go. This allows you to control the level of difficulty and intensity of the exercise. And because of this, they also work incredibly well for things like stretches!

Today, if you're looking for ways to stretch with a resistance band, here are some things you can do:

1. The Neck Stretch

This stretch focuses on your neck, as the name implies.

To do this stretch, place your right foot on the centre of the band and secure your grip on the outside of the loop with your right hand. Your arm should be in a straight-down position. With your left hand, place it on the side of your right temple and move your head to the left side. Ensure that your body is squared and your shoulder is not leaning. Hold the stretch as desired and adjust your head to target other areas of your neck. Do the same on the other side.

2. The Seated Forward Reach

This stretch targets your hamstrings and lower back.

To do this stretch, sit on the floor in a comfortable position with your legs extended together. Take the band and place it around both feet. Adjust the band to a comfortable level and use it to help you lean over your legs. Remain in this static stretching position and try to gradually deepen the intensity of the stretch. Hold the stretch as long as you like.

3. The Quadruped Rotation

Finally, this stretch focuses on your middle back.

To stretch your mid back, start in a four-point position with your knees hip-width apart and your hands shoulder-width apart. Place your left hand on an elastic band and wrap the other end around your right shoulder. Make sure the band is securely fastened and taut from the starting position. Your right hand should remain on your ear. Now, move your torso to the right, bringing your right arm up into the air. Pause at the peak of the stretch, and then slowly lower your arm back to the starting position. The band will tighten as you move your torso, thus working your mid-back and upper-back muscles. Perform a set of repetitions with pauses at the peak, and then switch sides. This exercise is dynamic, not static, as it requires movement and not just holding a stretch.


These are three of the many ways to stretch using a resistance band. Really, whether you want to stretch your neck, back, leg, arm, or any other part of your body, you can use a resistance band to assist. Just make sure to invest in quality bands to ensure you can stretch effectively and, more importantly, safely! This will allow you to get the most out of your stretches, taking your workouts and health to the next level.

POWERBANDS® offers high-quality resistance bands that allow its users to empower their lives through movement. If you are looking forexercise bands, check out what we offer!