Theraband exercises increase strength and improve flexibility. Performing exercises which strengthen your muscles through a longer range of motion and increase flexibility has many awesome benefits.
Here are 7 highly effective exercises using therabands which will:
- Improve posture and muscle tone
- Reduce back pain and neck tightness
- Increase your flexibility
- Allow you to go through a longer range of motion when squatting
- Strengthen your back and shoulders
Try to complete 2 rounds of the below exercises & stretches!
1. Lying Hamstring Stretch
Place the band over your mid foot and gently pull so that you feel a stretch in your hamstrings. Your opposite leg should be resting on the floor, try to squeeze it down at all times so it remains there.
Complete 45 seconds on each leg
2. Lying Adductor Stretch
Lie on a mat on one side. Place the band over your mid foot and gently pull so that your leg moves to the side of your hip and upwards. You should feel a stretch in your adductors (the inner thigh/groin area). This exercise is particularly useful for improving side lunge, squat & sumo squat depth.
Complete 45 seconds on each leg
3. Dynamic Glutes Stretch
Lie on your back. Place the band over your mid foot and gently pull so that your knee is pulled to your chest. Hold for a few breathes and then extend your leg. Repeat this pattern of movement, gradually increasing the stretch each rep. You should feel a light stretch in your glutes and upper hamstrings. This exercise may not be very deep for some athletes however it is still really effective at releasing lower back tension and improving leg flexibility.
Complete 45-60 seconds on each leg
4. Dynamic Calves & Achilles Stretch
Seated on a mat, place the band over the ball of your foot and gently pull so that you feel a stretch at the back of your ankle. Hold for a few breathes and then extend the foot, pushing against the tension of the band. Repeat this pattern of movement, gradually increasing the stretch each rep.
Complete 45 seconds on each foot
5. Hamstrings Stretch
Seated on a mat, place the band over both feet and gently pull so that your body moves forward towards your toes. Try to keep your upper body upright and chest forward throughout, without bending your back too much. The aim here is to think about getting your stomach to your thighs, without breaking your back position.
Complete 60 seconds
6. Reverse Fly
Standing or seated on a mat, hold the band just wider than shoulder width with your arms straight out in front of you at shoulder height. From here pull your arms back while keeping your arms straight. Aim to pull your left hand to your left hip and your right hand over your right shoulder. Squeeze your shoulder blades together here and then return to the starting position. Complete the next rep with your right hand moving towards tour right hip and keep alternating each rep.
Complete 60 seconds continuous
7. Thoracic Rotation
Kneeling on all fours, secure the band under one palm to the floor and hold the band using your free hand. Slowly rotate your upper back so that your arm points straight upwards. Hold for a split second before returning to the floor. Try to keep your hips stable so they do not move.
Complete 45 seconds on each side
