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Technology has made us more productive and connected us in ways we never thought possible. However, for all the good technology brings, it has also created some physical issues.
Technology has forced us to sit down most of the day to do our jobs hunched over a keyboard. When we are not doing that, we’re hunched over our phones, scrolling through news feeds on social media. As a result of all this hunching comes physical body pain and muscle stiffness.
Luckily, with just a few exercises performed with a resistance band, you can strengthen your muscles and stretch them to relieve pain and stiffness. By strengthening and stretching muscles, you’re creating a more stable foundation for your bones which will give you better posture and combat all the hunching you do all day.
Below we’ve listed several great exercises from Prevention and tried them with a Sup-R Band® latex-free exercise band.
Chest Expansion
Step on the band with both feet and hold onto the ends of the band at your sides. With your palms facing backward and your shoulders open, inhale and press the band behind you, keeping the band tense. Turn your head over your right shoulder, back to the center, and then to the left.
While turning your head, you should feel a stretch from your chin to the front of the shoulder. Exhale and bring your head and arms back to the starting position, keeping your chest open. Repeat the exercise again, only turning your head to the left first.
Repeat 4 – 8 times.
External Rotation
Start with the band behind your lower back and lock your elbows into the sides of your ribs. Hold onto the band with your palms facing up, and choke in on the band so there is tension. With your shoulders open, open the arms out to the sides while keeping your elbows tucked into your ribs. Increase the tension by bringing your hands in closer to the middle of the band. As you bring your arms back to the starting position, keep them shoulder distance apart, and don’t relieve any tension in the band.
Repeat 6 to 12 times with control.
Side Pulls
Similar to the External Rotation, start with the band behind your lower back. Face your palms backward to externally rotate your shoulders. Keeping the band against your body, inhale and pull the ends to both sides without losing tension in the band. Exhale and resist the band back to the starting position. Make sure your shoulders stay down your back and your core stays pulled in to keep your torso nice and strong.
Note, the closer you hold your hands together at the start, the harder this move will be. Choose the proper tension for your body.
Repeat 6 to 12 times.
Lift and Lower
With the band behind you, stand up tall, stretch your spine and reach through the top of your head. With your palms facing backward, lift your arms up and back, then lower to the starting position while keeping tension in the band so you feel your arm muscles working. Make sure your arms are the only thing moving, and that your torso isn’t shifting forward and backward.
The closer your hands are, the harder this move will be. If your shoulders feel strained or you can’t stand up straight, bring your hands further apart.
Repeat 6 to 12 times and try for a larger range of motion each time.
Select the Right Band
Before performing any of these exercises, make sure you are using the right resistance band level. Sup-R Band® is color-coded in the Preferred Color® sequence and available in eight resistance levels listed below:
- Tan, xx-light
- Yellow, x-light
- Red, light
- Green, medium
- Blue, heavy
- Black, x-heavy
- Silver, xx-heavy
- Gold, xxx-heavy
Talk to your primary healthcare provider so they can help you determine your proper workout routine and the right resistance level for you.
Happy stretching!