What is resistance stretching and how do I do it?

Resistance stretching (also known as power band stretching) allows you to increase your range of motion and keeps your body moving correctly. It allows us to reach new levels in range, and does a great job in restoring the fascia of the body to normal length.

 

The benefits of resistance stretching is that by having a band pulling on the joint you are trying to stretch it creates more space between the joints itself. Most of our joints are synovial joints ie. These are freely moveable joints, these joints contain synovial fluid which are the lubrication between moving surfaces in a joint. When the surrounding soft tissue of the joint is too tight and our movement mechanics display poor quality, the articular surfaces in the joint can be condensed.

By utilizing a band it will pull on the joint that you are trying to stretching, by adding traction to the joint capsule, our joint capsule accounts for around 45% of the tightness in our body. As it is often compressed and stiff due to everyday activities such as sitting, poor posture and poor sleeping patterns. Using a power band to free up the tight tissue will increase your range of motion.

The traction of the band is almost like having a Physiotherapist manually working on you while you stretch. The band is freeing up space in the joint allowing tissues to relax and release.

Depending on the resistance of the band you can choose the amount of tension to have pulling on the joint.

Another benefit is that you can do these stretches anywhere! Why not give our top 3 resistance stretches a try to get you started. You won’t regret it!

Exercise Right’s top 3 resistance stretches

 

1. Banded Pigeon pose – Anchor the resistance band around a rack or a pole and then wrap the other side around the middle of your thigh as you get into Pigeon Pose. To get into Pigeon Pose by folding one leg under the torso and aligning the shin in a perpendicular angle to the spine the best as you can. Then lower your hips to the floor and walk your hands out as you lay your tors  o over top of your folded leg. Note: The below instruction doesn’t include the resistance band.

 Shoulder external rotation with resistance band:

2. Banded frog stretch – to get into this stretch, step both feet into the band then bring the band up to the hip, take a huge step forward and come onto all fours, then turn your knees out such that they align with your pelvis, your knee and ankle should also be in a straight line. Note: The below instruction doesn’t include the resistance band.

 Shoulder external rotation with resistance band:

3. Basic hip opener – To get into this hip stretch, step one foot into the band, with that leg that is in the band take a step back and come into a lunge position and allow the back knee touch the floor. Note: The below instruction doesn’t include the resistance band.

 Shoulder external rotation with resistance band:

 

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