Banded Self-Stretch

Here is a continuation on some at home stretching you can do with little equipment. This banded self-stretching may be a little different than what you consider “stretching” as it focuses more on creating space within in the joints (instead of trying to isolate a muscle) so that everything can move freely within that space. None of them should feel terribly difficult or uncomfortable, but more like a sublte “oh- i feel like everything is starting to move and open up!”. Like with the bouncy ball, the most time you spend on this, will be running through the guide the first time! When you learn it and find out what your body needs, then from there it’s really just pick and choose what works for you. These movements can be done at work, at home, wherever- and can leave you feeling relaxed and moving more freely, with just a few minutes a day- as needed!

Let’s DIVE IN!

Equipment used:

-12inch moving strap (or power bands)

Upper Body (front)

Areas of Attention: Chest, biceps, front of the shoulder, forearms/wrists
Band Placement: Between hip to shoulder height.
Body Placement: Loop free end of band over wrist, and turn to face away from the anchor point of the band.
How To: Step out until you feel like the band is starting to pull your arm back and create space in the shoulder (subtle “tug”). Rotate your torso side to side or start bending forward slightly, to get a deeper “tug”/stretch.

Upper Body (back)

Areas of Attention: Triceps, back of the shoulder, traps, rotator cuff area
Band Placement: Between hip to shoulder height.
Body Placement: Loop free end of band over wrist. Face the side, and make sure banded arm is stretching across the front of your body.
How To: Step out to the side until you feel like the band is starting to pull your arm back and create space in the back of the shoulder (subtle “tug”). Twist your torso towards the anchor point and away. Bending forward slightly and start to round your back to get a deeper stretch.

Area of Attention: Lats
Band Placement: Between shoulder and head height.
Body Placement: Loop free end of band over wrist and face the anchor point. Hinge over with a flat back to about 45-degrees.
How To: Step back until you feel like the band is starting to pull your arm arm forward . Rotate your torso or shift your hips from side to side to get a deeper stretch.

Hip Area (front)

Areas of Attention: Adductors (inner hip area)
Band Placement: Around the hip crease of one leg.
Body Placement: In a kneeling lunge facing the side, banded leg should be closest to anchor point.
How To: Slide away from the anchor point until the band starts to slightly open your leg. Sink down into the lunge and gently pull inward against the band, and release to let the band pull and stretch.

Areas of Attention: Hip flexors (front hip area)
Band Placement: Around the hip crease of one leg.
Body Placement: In a kneeling lunge facing away from the anchor point, banded leg should be kneeling back.
How To: Slide away from the anchor point until the band starts to slightly pull your leg backward. Sink down into the lunge and gently push your front leg forward to pull against the band, while letting your back leg get pulled into a stretch.

Legs/Hip Area (back)

Areas of Attention: Hamstrings, glutes, IT band area (back and side of the leg/hip)
Placement: Loop band over mid-sole of foot.
Body Placement: Lay down on the ground.
How To: Slowly pull the band down towards your body to stretch the back of the leg. Bend and extend the knee to work into the stretch. When ready, move leg across the body to the side (while keeping hips on the ground). Hold as needed. When ready again, move leg over and out to the side of the body (again- keep those hips on the ground!). Hold as needed.

Lower Leg

Areas of Attention: Calves, ankles, feet
Band Placement: Around the ankle or lower shin.
Body Placement: Facing away from the anchor point, step forward with your free leg into a static lunge.
How To: Lean forward by stepping out a little further with your front leg and bending the knee to lunge deeper. Keep your back heel on the ground for maximum stretch!

Areas of Attention: Calves, ankles, feet
Placement: Loop band over mid-sole of foot.
Body Placement: Lay down on the ground.
How To: Slowly pull the band down towards your body to stretch the back of the calf. Hold as needed. Carefully “roll” your ankle to one side as if you are trying to look at the bottom of your foot, and still pull band slightly down towards your. Hold as needed, and then repeat “rolling” outward.

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