Why Would I Use Bands For Developing Mobility?
There are multiple types of stretching, the most common being static, dynamic and PNF. For hamstrings; static stretching is your standard “reach down and touch your toes”, dynamic stretching would be leg swings and PNF stretching would involve stretching the muscle, contracting the hamstring and releasing in order to allow for more stretch. Some stretches require a tool, wall or partner, whereas others require no equipment. Power Bands are particularly effective for PNF stretching, and as a substitute for a partner, because they can make it easier to hold certain positions, and will pull the body towards the anchor point (encouraging a greater stretch than simple gravity).
How Would I Use Bands To Stretch?
Upper Body
Shoulders
- Also known as shoulder dislocations, but this name personally makes me cringe given nothing should be dislocating any more than it should be breaking or tearing
- The stretch can be made more intense by keeping the arms as close to the midline to the body as possible (medially), or by having a thicker band
Lower Back
- Lying down on your back in
bridge / hip thrust position, loop the Power Band around your lower back and anchor it to a point above you - Arch your back and relax your hips. Move your knees gently to each side
Lower Body
Hips
- Lying down on your back, loop the Power Band around your right outstretched foot
- Keeping your leg relatively straight, bring your right foot to the left across your body, stopping when you feel a stretch
- Pull the band gently to increase the stretch and hold for 10 seconds
- Bend your knee approximately 45 degrees and continue the stretch
- Pull the band gently to increase the stretch and hold for 10 seconds
- Bend your knee completely and pull your leg (using your hand, not the band) up to your chest, keeping your right leg across your left side for 10 seconds
- Swap sides
Hamstrings
- This can be performed in a variety of positions, such as the pictured single leg stance or seated (we’d recommend using an anchor point beyond the feet if seated
however , - For a static stretch, simply lean in and relax into the stretch
- For a PNF stretch, lean in and resist the Power Band somewhat by pulling back, generating tension in the hamstrings. After 5 seconds of resisting, relax into the stretch for 10 seconds. Repeat 1-2 more times or as desired
Calves
- Sitting down, loop the bands around the balls of your feet
- Keeping your legs straight, pull back tightly on the bands
- You may wish to have the bands anchored higher than pictured to increase the stretch. We also recommend having a Medium to Monster Power Band to provide adequate tension
