fbpx 3 Resistance Band Stretches for Beginners - Chiro One

Looking to increase your strength, flexibility and overall mobility? It’s time to stretch it out! Grab those resistance bands and roll out that yoga mat; let’s get to work!

Why Resistance Bands?

Resistance bands are a safe, versatile tool you can use to target specific muscles while protecting your joints. They can be used to deepen a stretch or to increase strength and resistance during an exercise.

The Front Squat

Begin by standing on your resistance band, feet shoulder-width apart. Hold each end of the band, bringing it up and over the back or side of each shoulder. Now, lower yourself into a squat position, chest up, knees out, head up. Rise back up into a standing position. Repeat 10 times.

3 Resistance Band Stretches for Beginners

The Glute Bridge

Begin by tying your band around your legs, positioned right above the knees. Then, lie comfortably on your back, feet flat on the floor. Your knees should be at 90-degree angles. Raise your hips off the mat until your shoulder, hips and knees align. Make sure to squeeze your glutes through the entire exercise! Repeat 10 times.

3 Resistance Band Stretches for Beginners

The Upright Row

Begin by standing on your band, feet shoulder-width apart. Grip each end of your band, wrap it around your hands and position it just in front of your thighs. Pull the band straight in front of your body, about shoulder level, and keep your elbows slightly bent. Slowly lower back to the starting position. Repeat 10 times.

Always consult with your doctor before beginning a new exercise regimen, especially if you have a serious medical condition, physical limitations or experience chronic pain.


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