The resistance is coming, do you hear that? Snap, wiggle, pop…That’s the sound of a resistance band echoing through your drumming ears.
Believe me when I say this, you’ll never look at flexibility ever the same. The reason I say this is that resistance bands have the secret key to unlocking your flexibility. If you want to continue getting stronger, fitter, and increase your skill set, keeping your muscles open and loose is crucial. Not only will being more flexible allow you to prevent an injury much better, but you’ll be able to do some of the cool activities you all wanted to do.
As a back pain advocate, your flexibility is #1. Far too many times when you have a lower back pain, it makes twisting and bending almost nearly impossible, it just straight up hurts!
This can lead to further injury, with more aches and pains. I’ll admit, flexibility is one of the least things that I work on, so over the years I’ve found quicker ways to become more flexible in the shortest amount of time.
Using your band with the everyday regular stretches you already do, will give you an extra boost, and for two reasons:
- you don’t need a partner to help you
- more precise stretching
So the aim of today’s article will be to teach and show you all about resistance bands, and how you can get the most of your next workout if you have back pain, or if you’re looking to raise your stretching game. We’ll cover:
- Why Use A Resistance Band
- Exercises and my special bonus paper
- And Building A Routine
Let’s jump right in!
Why Would You Need To Use A Resistance Band?
Because they look and feel cool! Right? Although they are a very handy exercise tool, there use is far more than looks and feel. They are very versatile, and nearly impossible to break!
As someone with lower back pain, it’s essential that I get the most out of my flexibility. On most days I can o without a resistance band for the fact that I do yoga just about every day, but when I get behind the band, there’s not telling when I’ll want to call it off…
It’s extremely helpful and very motivating if you can’t seem to get the motivation to stretch. Many times I need the extra pull on my hamstrings from sitting down for hours, or if I want to strengthen my muscles without adding weights, it does the good deed.
Resistance bands work like weights, except gravity pulling down your muscles, you’re fighting the tension in the band. Here are more benefits:
- Lower impact and less tension on your muscles and joints
- Lower the impact of your exercises
Some bands are thick and flat, while others are turn out to be thin and hefty. And they either come with closed loops or just a resistance strap.
For centuries, resistance bands have been used for rehabilitation and for those who have endured a surgery, such as lower back pain. Even though they’ve been know for this use, they stretch way farther.
Now, they are being used for fitness and strength training.
A Variety Pack Of Exercises, Can You Feel That Stretch?
How good is a resistance band if you’re not putting it to use? There are many exercises that will make you feel like a rockstar, and get you on your way to the end zone. What I’m about to share with you are more than just what I do, what I know is proven to work, but I’m adding an extra touch.
I will be adding my resistance band manual workout guide in picture form right after exercise #3, make sure you check it out! So let’s get started with exercise #1.
1. Hip Raise
Benefits: Stretches out your hips, make your pelvis stronger, while at the same time clinching and making your buttocks muscles stronger.
How to do:
- Lie on your back, on a flat surface.
- Bend your knee and keep your feet flat on the floor
- Now, place a resistance band around your thighs, holding the tensions on it throughout your movement
- This will be your starting position
- Brace your core, and squeeze your glutes tightly.
- Raise your hips slightly off the ground so your body forms a straight line from your shoulders to your knees
- Hold it for about 15 seconds
- Come back down to starting position
- Do 9 more reps, for a total of 10
2. Single Leg Lift
The dingle leg lift is one of my favorite and go to stretches, it’s very good for your lower back, it’ll create space in your spinal disc, while strengthening your glutes.
How to do:
- Lie on your back
- Bend your knees and keep your feet flat on the floor
- Place your resistance band around your ankles
- Put your arms to your sides at a 45-degree angle from your body
- This is where you will start
- Now, raise your right leg in the air, focusing on driving your know toward your chest
- Return back to the start.
- Repeat 9 more times, for a total of 10 reps
3.Bow And Arrow Pull
This is going to be a great resistance band stretch for both your shoulders, and your quadriceps. It’s going to mimic the movement of someone shooting out of a bow and arrow, hence the title name.
How to do:
- Stand with your feet together
- Hold one end of the loop band in each of your hands
- Now, extend an arm in front of you at shoulder level
- Lunge back with your right leg and keep the left arm extended
- Bend your right elbow straight behind you so your band is pulled tight and your upper body rotates
- Return back to starting position and switch sides.
- Repeat on both sides 10-15 times
The YouTube Experience:
I think YouTube is a great place to learn about how to do stretching with resistance bands, and so for a couple months, I’ve been doing a workout routine that has worked for me time and time again. If you really want to get moving, and your back doesn’t bother you when you do, check this out:
Guess what? I wanted to make sure I did all the heavy lifting so you don’t have to, and so it’s time to reveal to you my secret sauce formula and workout sheet for all my resistance bands stretches and needs.
With that being said, Inside came a resistance band step-by-step exercise manual. Here are the rest of them:
How To Get After It, The Blueprint Formula
Now that we’ve learned what a resistance band is, why they are useful, and the important exercises, let’s focus on building a plan. The one thing I see with most people I work with is that they will do their stretches for one day, and then they don’t return back to it ever again. And there are two reasons for that:
- Loss in motivation
It’s easy at first to find yourself asking, “why should I do this regularly”? Don’t feed into this trap! It’s normal, a part of the process, but like anything else, you have to do it over again to not only feel the better benefits, but increase your habits. I didn’t have any problems starting out with a resistance band, in fact, I actually preferred it to weights and general stretching.What was the reason?…
I enjoyed new ways to stretch, and as a former soccer player, It was convenient and effective in opening up my hips and making my strength and flexibility 10X better. The other thing I can justify is that they are portable.
Whenever I found myself visiting family or staying in a hotel out of town, a resistance band was always there. I could do a stretch from literally anywhere! To learn more about how to stretch your lower back pain and sciatica the right ways, click here for more.
The Remove Back Pain System
Resistance bands are a great way to help strengthen your back in exercising. This is where we take a turn from day to night… There’s no better way to taking responsibility for treating your own back behind closed doors. This is where you really figure out who you are, and if you can make that transition to a lifelong success of no more pain.
In this next segment, we’re taking a turn from day to night…we’ll work at improving your well-being at home here.