How to Stretch Your Muscles With Rubber Bands

Primarily used for light resistance training, rehabilitation and elderly fitness, exercise rubber bands are easy to carry, safe and offer a variety of exercises. Additionally, rubber bands can be used to stretch out before a workout, run or just to feel looser. Although often overlooked, stretching is an important part of fitness, because it warms up the muscles and can prevent injuries during rigorous activities. It's vitally important to examine the bands for any damage or thinning before stretching them because a broken rubber band can cause harm to the user.

Things You'll Need

  • Exercise rubber bands
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Instructions

  1. Hamstrings

    • 1

      Lie on your back and wrap the rubber band around the center of one foot.

    • 2

      Grip the rubber band handles tightly with both hands.

    • 3

      Pull the handles back so that the leg raises.

    • 4

      Hold that position for 30 seconds or until the hamstring feels stretched.

    • 5

      Loop the rubber band around the center of the other foot and repeat the process.

    Inner Thigh

    • 6

      Lie on your back on the floor and wrap the band around the center of one foot.

    • 7

      Grip both handles with the hand on the same side as the foot the band is looped over.

    • 8

      Pull the handles to lift the leg from the floor.

    • 9

      Lower the leg to the outside toward the floor.

    • 10

      Hold for 30 seconds or until the inner thigh feels stretched.

    • 11

      Place band around other foot and repeat the process.

    Hip

    • 12

      Lie on your back and wrap the band around the center of one foot.

    • 13

      Grip both handles with the same hand. Pull the handles back to raise the leg from the floor.

    • 14

      Lower the leg across the body as far as it can comfortably go.

    • 15

      Hold for 30 seconds or until the hip and butt feel stretched.

    • 16

      Wrap the band around the other foot and repeat the process.

    Upper Back

    • 17

      Sit on the floor and extend your legs together. Wrap the rubber band around both feet.

    • 18

      Cross the band. Grip with both hands near the feet.

    • 19

      Curl the back to create tension in the bands. Keep stomach contracted.

    • 20

      Hold for 30 seconds or until the upper back feels stretched.

    Chest

    • 21

      Sit on the floor and position the band behind your neck with both hands wide and gripping the band.

    • 22

      Pull the arms outward and down as low as is comfortable.

    • 23

      Hold for 30 seconds or until the chest feels stretched. If you have any problems with your shoulders it would be best to forgo this stretch.

    Side

    • 24

      Sit on the floor and place one hand at your side on the floor with the rubber band tube clamped beneath it. Leave enough length so the band can still extend over your head.

    • 25

      Grip onto the handle with the opposite hand and extend your arm over your head.

    • 26

      Pull the arm upward to create tension in that side of the waist.

    • 27

      Hold for 30 seconds or until the side feels stretched.

    • 28

      Switch sides and repeat the process.