9 ways bands can help you stretch

Have you ever used bands to stretch?

Aside from providing elastic resistance in workouts, bands are also a great tool for stretching. Improve your flexibility by using this guide for a 9 stretch sequence you can do with just one little band.

See also this video and these drills.

Give these a try and post your thoughts and experience to comments.

Upper Back Stretch
Upper Back

  • Keep weight on your legs – don’t rely on the band
  • Your arms stay as close to your head as possible
  • Try to get your bicep behind your ear
  • Relax and breathe into the stretch
  • Go to discomfort rather than pain
  • Hold for 30 seconds to 1 minute

Lat Stretch
Lats

  • Keep weight on your legs – don’t rely on the band
  • Your arms stay as close to your head as possible
  • Try to get your bicep behind your ear
  • Try to lengthen the whole way from shoulder to hip
  • Relax and breathe into the stretch
  • Hold for 30 seconds to 1 minute

Chest Stretch
Chest / Shoulder / Obliques

  • Keep weight on your legs – don’t rely on the band
  • Your arm stays above shoulder height
  • Try to open your chest as much as possible
  • Try to open from shoulder to opposite hip
  • Relax and breathe into the stretch
  • Hold for 30 seconds to 1 minute

Hamstring Stretch
Hamstrings

2 options:

  • Leg straight and toes pointed or
  • Leg slightly bent and toes back
  • Keep both hips on the floor
  • Band around upper back; Relax and breathe
  • Hold for 30 seconds to 1 minute

Adductor Stretch
Adductors

  • Same setup as the hamstrings stretch
  • Keep both hips on the floor
  • Open hips / take foot out to the floor
  • Band around upper back; Relax and breathe
  • Go to discomfort rather than pain
  • Hold for 30 seconds to 1 minute

Internal Rotator Stretch
Internal Rotators

  • Same initial setup as the hamstrings stretch
  • Put both feet into the band
  • Move your knees to outside the band (the band will run to the inner knee/thigh area
  • Move elbows/forearms to inside the band
  • Put your feet on the floor and add pressure with elbows
  • Hold for 30 seconds to 1 minute

Hip Stretch
Hips

  • Get into squat position with feet on the wall
  • Keep both hips on the floor
  • Run the band under you – at pelvis level
  • Loop the band over each knee
  • Let femurs draw to hips; Relax and breathe
  • Hold for 1 to 2 minutes

Hips and Shoulders Stretch
Hips and Shoulders (Less Intense)

  • Same initial setup as the hips stretch
  • Continue to keep both hips on the floor
  • Take broom handle “overhead” with hands wide
  • Keep neutral spine
  • Relax and breathe
  • Hold for 1 minute

Hip and Shoulder Stretch
Hips and Shoulders (More Intense)

  • Same initial setup as the hips stretch
  • Continue to keep both hips on the floor
  • Take broom handle “overhead” with hands narrow
  • Keep neutral spine (no raised or puffed chest)
  • Relax and breathe; allow shoulder to ‘sink’ open
  • Hold for 1 minute

As at the top: see also this video and these drills.

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