You’ve got three endurance exercises for the back using a resistance band in this video. Resistance bands are great and very versatile, they can help you do a range of exercises including targeting the back muscles.
We’re using a red theraband (medium strength) and it’s 1.5m long.
Watch the video or read more below:
Here are your Three Endurance Exercises for the Back using a Resistance Band to try:
Exercise #1: Seated Lean
Loop the band around something sturdy e.g. a table leg. Sit on a chair and hold the other end of the band to your chest (Tip: If you’d like a more challenging exericse try sitting on a gym ball for this).
Start by sitting upright, and then hinge forwards at the hips, so you’re leaning forwards towards where the band is tied. Keep the back nice and straight throughout then very slowly, raise yourself back up to your upright position.
Repeat 3 x 20 times.
Exercise #2: Kneeling, Rotation
Loop the band around something sturdy e.g. a table leg then hold the other end of it with your arms raised to shoulder height. In this example, the band is tied to something to our left.
Start in a high-kneeling position and place your right foot in front of you (Tip: place a towel under the knee for comfort). Breathe out as you rotate your body around to the right side while maintaining your arms at shoulder height, this will increase the tension on the band as you rotate around. Breathe in as you slowly return to your start position.
Repeat 3 x 20 times. Repeat on the other side.
Exercise #3: Bridge
Loop the band around something sturdy e.g. a table leg, lay on the floor next to the table, knees bent and feet flat, with the band at your right side and hold onto the other end of the band. We find it comfortable to loop the band around our hands a couple of times.
Raise both your arms up so they point towards the ceiling. Breathe out as you raise your hips up into the bridge position and breathe in as you slowly return.
Repeat 3 x 20 times. Repeat on the other side (with the band pulling from the other side).
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Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.
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Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.
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