Resistance bands are cheap, portable, and versatile. With a simple resistance band, you can easily do a full body workout. Here are some exercises for the lower body.
Anchor the band in a doorjamb or tie it to a sturdy object at chest level. Kneel down with one knee and the other bent in front of you. Face away from the door or object and extend your arms over your head. Keep your elbows up towards the ceiling and bend your arms and lower your hands down behind your head. Repeat.
Stand with feet positioned over the center of a band, shoulder-width apart. Grip each end of the band with arms down at your side and palms facing in. Bending your elbows, raise your arms straight out to the side to shoulder-level, pause, and bring them back down.
Anchor the middle of the band in a doorjamb or tie it to a sturdy object at chest level. Face away from the door and hold one end of the band in each hand. Bend your arms at 90 degree angles at the elbow. Position your legs into a small lunge and press your hands forward in a straight line until they are fully extended. Slowly release and repeat.
Attach the band to a high anchor and kneel down, grabbing each side of the band. Extend the elbows out at shoulder-level, engage your core, and crunch down toward your hips, moving your forehead towards the ground.
If you have any pain during exercises, or are unsure about what you are doing, please consult your local physiotherapist before continuing.
Sitting in front of a computer or performing in repetitive activities such as weightlifting or volleyball can lead to tight chest muscles that may impair an individual’s posture and function. The pectoralis muscles, both major and minor, attach at the sternum (breastbone) and to the bones of the shoulder and upper arm. The pectoralis major is a strong, fan-shaped muscle that begins at the clavicle and sternum to insert onto the humerus. This muscle works to flex or medially rotate the arm at the shoulder joint. It also plays an important role as an accessory breathing muscle to help with inspiration. The pectoralis minor begins from the third through fifth ribs and extends diagonally up the chest to attach to the scapula. It helps draw the scapula forward and downward. Both of these muscles work together to allow you to horizontally adduct your shoulders to bring it in and across your body. Tight chest muscles may lead to a decreased range of motion and difficulty with performing daily activities that involve lifting or pushing. Read below to learn five effective stretches to release tension in the chest muscles.
Stand beside a door frame or corner of a wall. Keeping your back straight and your inner core engaged, bring your arm up against the wall with the elbow and shoulder bent at 90 degrees. With the arm planted on the wall, draw your opposite shoulder back followed by your torso in a straight line. Keep the back straight and core engaged. Hold this for 30 seconds and repeat 3 times on each side 2 times per day.