By When gyms closed in early March, I stocked up on reasonably priced health tools that I might simply retailer in my tiny New York Metropolis residence. Resistance bands rapidly grew to become the MVP of that class — and likewise in all my at-home exercises.
I’ve used them round my ankles throughout leap squats to burn out my quads, for intense booty exercises, and even for tricep firming with kickbacks.
I am undoubtedly getting my cash’s price, however I used to be curious if I used to be lacking out on one more use for my beloved bands: stretching. And I am glad I requested an skilled earlier than rolling out my yoga mat! Based on Tara Hackney, PT, DPT, OCS, KTTP, from Athletico Cedar Rapids, a stretchy resistance band really is not one of the best instrument for at-home stretching.
“For static stretching, which can assist with gaining flexibility by holding the stretch for longer durations, I like to recommend a strap that’s stiffer and never as versatile,” Hackney says.
With a stiffer strap — like a yoga strap, for instance — you do not have to work as exhausting to carry the stretch as you’d with a springy band.
Due to this fact, with a stiff stretching band, Hackney explains “you possibly can concentrate on stress-free the muscle you’re specializing in and attaining one of the best stretch.”
If you have already got a yoga strap, you will get began on increasing your stretch routine with these three stretches from Hackney.
Unsure if the instrument you might have works effectively for assisted stretching? Attain out to your physician, medical skilled, or licensed private coach for recommendation.
Hamstring Stretch
- Lie in your again with a loop round one foot.
- Utilizing your arms and the strap, raise your leg till a stretch is felt behind the leg.
- Maintain the stretch for 30 seconds and carry out 2-3 reps per leg.
- Moreover, you possibly can place the leg extra medially throughout your physique or extra laterally/externally rotated to really feel a stretch extra on the internal or outer portion of the leg.
Quad Stretch
- Mendacity in your abdomen with the loop across the foot, bend your knee, attempting to convey your heel as near your buttock as you possibly can till you are feeling a stretch within the entrance of your thigh (quad).
- Maintain for 30 seconds. Full 2-3 reps.
Pec Stretch/Chest Stretch
- Maintain the strap in every hand above your head — fingers will probably be wider than shoulder-width aside.
- Deliver your fingers right down to behind the pinnacle by bending your elbows, however whereas sustaining pressure on the strap.
- It’s best to really feel a stretch throughout the entrance of the chest and armpit space.
- Maintain for 30 seconds. Full 2-3 reps.
