Resistance Bands Come in Various Weights… Which is Best for you?

Resistance bands can be light or heavy! Yes, you read that right, resistance bands are here to challenge a normal stretch or exercise by increasing in weight so you get a better burn! Bands can start from 5 pounds of resistance up to 125 pounds of resistance and are perfect for at home workouts! Here are 3 workouts that include resistance bands.

Tall Kneeling Cheerleader

THE SETUP:

→Start kneeling, keep your upper body upright, tuck your tailbone and pull your ribcage down.

THE MOVEMENT:

→Holding a workout band, pull the band in line with your chest to form a "T" shape, then pull the band on the diagonal in both directs to form an "X" shape. Repeat.

Remember! Make sure not to flare your ribs!

Band Upper Extension, PNF Diagonal 1

THE SETUP:

→Anchor your band at the top of the door. Get into a hinge position with equal weight on both feet.

THE MOVEMENT:

→Start with your hand next to your ear, elbow bent across your chest. Rotate as you extent. End with the shoulder blade engaged, arm fully extended, elbow straight, palm facing back.

Tip: “grab the q-tip and toss it behind you”.

We use PNF patterns for so many different injuries and complaints. These movements incorporate the whole chain in a functional based movement. Example - putting your seatbelt on in the car.

Good Morning to Squat

THE SET UP:

→Start with resistance band secured around both feet and shoulders standing tall.

THE MOVEMENT:

→Hinge into good morning position maintaining a neutral spine and pressing your hips to the back wall. Knees are soft but not bent yet.

→Drop into a squat holding onto that neutral spine (abs engaged!). Press into the floor to stand from here. Keep pushing your knees out toward the corners of the room, weight even on your feet (BASE of BIG TOE-BASE of LITTLE TOE-HEEL). 

This is challenging so start with a light resistance band!