10 stretching exercises with a rubber band

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

With a simple expander belt, you can stretch your entire body well. Here are 10 exercises to work your shoulders, chest, back, and legs.

An elastic band can be found in almost every gym. If you prefer to exercise at home, you can buy it at a sports equipment store. It costs about a thousand rubles.

Expanders vary in thickness and load. The thicker the tape, the harder the exercise will be. As a rule, the color of the tapes also depends on the load. For example, green corresponds to 34–45 kg.

The elastic force of the expander allows you to stretch the body smoothly and calmly, without jerking. And due to elastic bands of different thickness, you can achieve effective stretching without much effort. I mean, you don't have to push, lean, or hold your weight on your hands.

So, here are 10 exercises for a good cool-down.

1. Stretching the shoulders

This exercise helps to stretch the shoulder muscles and increase the mobility of the shoulder joints. In principle, you can do it with a stick or towel, but it is more convenient with a rubber band.

Grasp the tape so that the distance between the hands is slightly wider than the shoulders, and move your straight arms back, and then back, forward. With your arms over your head, raise your shoulders before moving them back. It will be easier.

The closer the elasticated hands, the better.

2. Stretching the shoulders and back muscles

This exercise allows you to stretch the infraspinatus muscles, the large and small round muscles, the serratus anterior muscles, and the latissimus dorsi.

For it, you will need not only an elastic band, but also a stand on which you can attach the tape.

Slip the elastic over your elbow, turn your back and place your hand behind your head. The palm of the stretched hand rests on the elastic band and presses a little on it. Press lightly on the elbow with the other hand, increasing the tension.

Tilt your body forward to increase tension.

3. Stretching the trapezius muscles

For this exercise, select a belt with a minimum load. Step on the middle of the elastic and grab it with a grip from the inside. This will make it easier to stretch.

Now straighten up and gently point your neck away from the elastic. Adjust the angle of inclination of the head: by hand, pull it to the side and forward, to the side and back.

4. Stretching the pectoral muscles

A simple and effective pectoral stretching exercise. Grasp the elastic, grab it with one hand, lower your shoulder and slightly unfold the body.

You can do this exercise simply by resting your hand on the wall, but with an expander it is much more convenient.

5. Stretching the latissimus dorsi

Grasp the elastic, lower the straight body parallel to the floor and take a small step to the side, bending your back. In the process, the latissimus and large round muscles of the back are stretched.

6. Stretching the hamstrings

This exercise is useful for anyone who wants to do the splits. It stretches the hamstrings and the back of the thighs.

Hook the rubber band around your feet and reach forward, holding onto it with your hands. Keep your back straight and do not bend your knees.

7. Stretching the adductors

If you want to sit on a side split, you cannot do without stretching the adductors. It is more comfortable to do this with an elastic band than with a raised leg: the elastic force of the expander provides smooth rocking, so that you can adjust the stretch without jerking.

First, throw the loop of the expander over the foot. Then put the other end behind your back and extend your arm.

After that, lie on your back and stretch your leg to the side.

8. Stretching the gluteal muscles and back of the thighs

This exercise is a little more difficult than the previous one: the first time it is difficult to navigate when changing legs.

As in the previous exercise, first put the loop on the foot. Then run the rubber band behind your back from the opposite side. That is, if you stretch your left leg, wind the tape behind your back on the right.

Next, extend your arm, lie on your back and pull your leg in the opposite direction.

The higher the leg, the better the muscles stretch. I advise you to start with light elastic bands, the exercise is quite difficult.

9. Stretching the iliopsoas muscles

For this exercise, you will also need a stand to secure the tape. Place the elastic on your leg as high as possible so that it rests against your groin. With the leg on which the expander is located, take a step back and kneel down on one knee. The angle of the lowered leg should be straight or blunt, so step back.

Roll your pelvis forward while tightening your abs.

You should feel the tension in the muscles indicated by the blue arrows in the picture below.

If there is no tension, try to move the leg with the elastic further back, twist the pelvis more forward and up, and tighten the abs.

I have done this stretch with my feet free on the floor, but you can try other positions. For example, turn the foot outward or, conversely, inward. Depending on the position of the foot, different muscle groups are stretched.

10. Stretching the adductors

This exercise is probably my favorite. It is very pleasant to perform it and you can adjust the stretch by choosing elastic bands with different loads.

Just throw the expander loops on your feet and try to open your legs as wide as possible, and the elastic band helps you with this. If there is not enough load, take a thicker elastic band or lean forward.

This is how you can stretch your muscles perfectly after training with an elastic band.