If you do a resistance band training session at home it is easy to forget to include a few stretches first to warm the muscles up and get them ready for exercise. It is easy to think that resistance band training is not as serious as lifting heavy weights but it not a good practice to skip the warm up.
Why Stretch Muscles Before a Resistance Band Routine?
Stretching warms and loosens the muscles to prepare them for exercise. One of the most common causes of athletic injury is failure to warm up muscles resulting in torn muscles and even torn ligaments which are harder to repair and sometimes require surgery. Some easy movements like swinging your arms, stretching arms overhead, jogging lightly in place and side to side movements of the core area will get some of your muscles loosened up. Then begin a disciplined warm up that stretches large muscle groups, paying particular attention to arms, legs, and core. Hold each stretch for 8 to 10 seconds and then release.
Simple Stretches For a Resistance Band Workout
Arm warm-ups: Interlace your fingers and push both arms out in front of you with palms facing you, hold, then switch so palms are facing outwards and hold. Lift your arms up overhead, clasp your elbows, hold and then release.
Leg warm-ups: Do walking lunges, holding each lunge for a few seconds. With one foot in front of the other, your front foot should be flat on the ground, knee bent at a right angle over your ankle. Your back heel should be raised, with leg straight. You should feel the stretch in your gluteal muscles, your front quadriceps, your back leg hamstring and your calf muscles.
Core warm-up: Stand with legs apart, feet firmly planted and facing forward. Soften the knees. Bend at the waist with hands down on the floor in front of you. Plant the right hand on the floor, raise the left hand to point to the ceilng and twist at the waist. Hold. Then lower slowly and switch sides.
Resistance bands give you more of a workout than you might think – it’s not smart to underestimate the power of these thin, rubbery cords, so learn the basics of stretching and allow a couple of minutes before and after your resistance band workout to nurture your muscles with a few warm-up and cool-down stretches.