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Stretch with Resistance Bands

This basic stretching routine targets the muscles of the hips, legs, chest and back.  By using a resistance band or tube, you can deepen your stretch and increase your flexibility.

Hamstring Stretch
Lie on the floor and loop band around the right foot, grabbing onto the bands to create tension.  Straighten the right leg as much as you comfortably can while keeping the left leg bent on the floor.  Gently pull the right leg towards you, stretching the back of the leg.  Hold for 15-30 seconds and switch sides.

 Hamsring Stretch with Band

Inner Thigh Stretch
Lie on the floor and loop band around the right foot, grabbing onto the bands in the right hand to create tension.  Gently lower the right leg out to the side and towards the floor until you feel a stretch in the inner thigh.  Hold for 15-30 seconds and switch sides.

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Hip Stretch
Lie on the floor and loop band around the right foot, grabbing onto the bands with the opposite hand.  Straighten the left leg out on the floor and gently lower the right leg across the body and to the left as low as you can go feeling a stretch in the right hip and glute.  Hold for 15-30 seconds and switch sides.

bandhip.jpg (58162 bytes)

Upper Back Stretch
Sit on the floor with legs extended and loop the band around both feet.  Cross the band and grab on to each side with both hands close to the feet.  Gently curl the back, stretching it towards the back of the room and using the bands to create tension and add to the stretch.  Keep the abs contracted and try not to collapse over the legs.  Hold for 15-30 seconds. 

bandbackstretch.jpg (81621 bytes)

Chest Stretch
In a cross-legged or seated position, grip the band with a wide grip up over the head.  Gently pull the arms out and down as low as you can to stretch the chest.  If you have shoulder problems, you may want to skip this exercise.

bandchest.jpg (99185 bytes)

Side Stretch
In a cross-legged or seated position, hold onto one side of the tube with the left hand and reach the arm towards the right.  Grab onto the other end with the right hand and gently pull, creating tension and stretching the left side of the waist.  Hold for 15-30 seconds and repeat on the other side.

bandisdestretch.jpg (83025 bytes)

Quad Stretch
Sit on the floor with the right leg bent in front of you, left leg bent behind you.  Lean to the right on the right forearm and grab onto the top of the foot with the left hand.  Gently pull the heel towards the glutes to stretch the front of the thigh.  Hold for 15-30 seconds and repeat on the other side. 

lyingquadstretch.jpg (68635 bytes)

Workout Tips:

  • Perform these stretches after a workout or throughout the day for improved flexibility and relaxation
  • Stretch to your level of comfort - the stretches should feel good
  • Hold each stretch for at least 15 seconds and repeat each stretch if you have time 

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