Flexibility Resistance Bands Guide Resistance Bands Guide Resistance Training Are Resistance Bands Effective? Upper Body Workout Lower Body Workout Full Body Workout Hotel Workout How to Choose What to Buy 7 Resistance Band Stretches for Your Full Body By Paige Waehner, CPT Paige Waehner, CPT Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer"; and co-author of "The Buzz on Exercise & Fitness." Learn about our editorial process Updated on June 01, 2024 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Michael Lau, PT, DPT, CSCS Medically reviewed by Michael Lau, PT, DPT, CSCS Michael Lau, PT, DPT, CSCS, is a licensed physical therapist, strength and conditioning coach, and co-founder of The Prehab Guys. Learn about our Medical Review Board Print Table of Contents View All Table of Contents Safety and Precautions Overview of Resistance Band Stretches Warm-Up The Workout Next in Resistance Bands Guide resistance band workout you can do in a hotel When performing basic resistance band stretches that target muscles in your hips, legs, chest, and back, the band or tube allows you to deepen your stretch and increase your flexibility. The key to making this workout effective is to use enough tension to deepen your stretch without going too far. You may need to adjust where the band wraps around your body to achieve the right level of flexibility. If you don't have a band, you can use a towel, although you won't get the elasticity of a resistance band. Safety and Precautions As you perform these resistance band stretches, avoid ballistic stretching—bouncing movements that create momentum and take the stretch beyond where you could normally go. Ballistic stretching can lead to injury. You also don't want to force the stretch beyond its limits. As you gain flexibility, you can deepen the stretches. Make sure none of the stretches you perform hurt your muscles. The goal is not to go as far as possible, but to feel the gentle stretch, hold it, and improve flexibility. Overview of Resistance Band Stretches Total Time: 15 to 30 minutes Level: Beginner to advanced Equipment Needed: Resistance bands, exercise mat What to Expect: Hold each stretch for 15 to 30 seconds. It's important to stretch both sides of your body equally. If an exercise stretches your quads, hamstrings, or hips, stretch both legs. Cycle through the stretches twice if you have time. Warm-Up Warming up before performing resistance band stretches will help reduce the risk of injury and increase the effectiveness of your stretching. A few minutes of brisk walking or other cardiovascular activity warms up your muscles to prepare you for stretching. Walk briskly, bicycle, or even jog in place for 10 minutes before stretching. You should be somewhat out of breath but still able to speak in full sentences. You could also do resistance band stretches after a cardiovascular workout, like running. The Workout Perform these resistance band stretches after a workout or throughout the day for improved flexibility and relaxation. Follow these guidelines to make the stretching program more effective. Hold each stretch for at least 15 seconds and repeat each if you have time.Stretch to your level of comfort. The stretches should not be painful. Each stretch should feel good. If your muscles shake, that means you may be going too far. Hamstring Stretch Verywell / Ben Goldstein Lie on the floor and loop the resistance band around the right foot, grabbing onto the band closer to your foot to create tension. Straighten the right leg as much as you comfortably can while keeping the left leg bent on the floor. Gently pull the right leg toward you, stretching the back of the leg. Hold for 15 to 30 seconds and switch sides. Safety Tip A study in the Journal of Physical Therapy Science found that painful, high-intensity hamstring stretching can lead to decreased muscle performance. Make sure not to stretch to the point of pain. How to Stretch Properly When you perform this hamstring stretch, your hips should stay squarely on the mat to ensure you are targeting the right muscles. 6 Easy Hamstring Stretches to Do at Home Inner Thigh Stretch Verywell / Ben Goldstein Lie on the floor and loop the band around the right foot, grabbing the band with your right hand to create tension. Gently lower the right leg to the side and toward the floor until you feel a stretch in the inner thigh. Hold for 15 to 30 seconds, then switch sides. Safety Tip You may want to support the leg with the other hand so you don't stretch too far. To do this, hold both loose ends of the band in one hand. Lying Hip Stretch Verywell / Ben Goldstein Lie on the floor and loop the band around the right foot, grabbing onto it with the opposite hand. Straighten the left leg out on the floor and gently lower the right leg across the body and to the left as low as you can go. You should feel a stretch in the right hip and glute. Hold for 15 to 30 seconds and switch sides. Safety Tip Some research suggests lower back pain is caused by tight hip flexors. Try this stretch if you have lower back pain. Ease into and out of the stretch slowly. How to Stretch Properly Think about keeping your upper body perfectly parallel to the ceiling. Make sure your shoulder doesn't roll off the mat as you lean your leg over to the side. Reclined Stretch for the Outside of the Hip Upper Back Stretch Verywell / Ben Goldstein Sit on the floor with your legs extended and loop the band around both feet. Cross the band and grab onto each side with both hands close to the feet. Gently curl forward, stretching the back behind you and using the bands to create tension and add to the resistance band stretch. Hold for 15 to 30 seconds. Safety Tip As with any back stretch or exercise, if the stretch starts to cause pain, gently release it. Consider other back stretches to reduce back pain. How to Stretch Properly Keep your abs engaged and try not to collapse over the legs. Feel your shoulder blades spreading open while you aim with your chest toward your feet. Chest Stretch Verywell / Ben Goldstein In a cross-legged position on the floor or seated in a chair, grip the band with hands a few inches apart. Gently pull your arms out and down as low as you can to stretch the chest. Safety Tip If you have shoulder problems, skip this exercise or try another shoulder stretch. How to Stretch Properly You may need to adjust your hands to change the tension in the band if it's too tight or loose. This should be a gentle stretch. Side Stretch Verywell / Ben Goldstein Sit on a chair or cross-legged on the floor. Hold onto one side of the band with the left hand and reach your arm toward the right. Grab onto the other end with your right hand and gently pull, creating tension and stretching the left side of your waist. Hold for 15 to 30 seconds and repeat on the other side. Safety Tip If it hurts when you deepen this stretch, you may be performing it too intensely. Try backing off to see if the pain subsides. Remember, the goal is to increase flexibility. You can increase intensity as you build more flexibility. How to Stretch Properly Try not to round through the back. Be mindful of keeping your torso straight and your core muscles engaged. Kneeling Quad Stretch Verywell / Ben Goldstein Sit on the floor with the right leg bent in front of you and the left leg bent behind you. Pad your knee with a towel if this is uncomfortable for your kneecap. Loop the resistance band around the top of the left foot. Lean to the right on the right forearm and use the band to gently pull the heel toward the glutes to stretch the front of the thigh. Hold for 15 to 30 seconds and repeat on the other side. How to Stretch Properly Once you feel ready to add additional challenges, squeeze the glutes for a deeper stretch. Stretching Exercises for Tight Leg Muscles A Word from Verywell If you have any concerns about this resistance band stretching routine, speak with your healthcare provider who can help you assess your unique situation and determine if these stretches are safe and effective. Remember that the goal is improving your flexibility, and there is no need to stretch beyond what is comfortable. 4 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Yeun YR. Effectiveness of resistance exercise using elastic bands on flexibility and balance among the elderly people living in the community: a systematic review and meta-analysis. J Phys Ther Sci. 2017;29(9):1695–1699. doi:10.1589/jpts.29.1695 Stretching is not a warm up! Find out why. Mayo Clinic. Lim W. Optimal intensity of PNF stretching: maintaining the efficacy of stretching while ensuring its safety. J Phys Ther Sci. 2018;30(8):1108. doi:10.1589/jpts.30.1108 Hatefi M, Babakhani F, Ashrafizadeh M. The effect of static stretching exercises on hip range of motion, pain, and disability in patients with non-specific low back pain. J Exp Orthop. 2021;8:55. doi:10.1186/s40634-021-00371-w By Paige Waehner, CPT Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness." See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.