Resistance Exercise Chair
Resistance Band Gave You A Flexible Body
In the previous article we explored a few strength-building exercises for the lower body using the resistance bands. Here, we’ll add onto our strength building routine and throw in a couple of flexibility sequences to lengthen the tight muscles of the lower body.
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Add these to the rest of your routine. Try to perform at a minimum, a 10-20 minute full-body workout at least 3 to 4 times a week. This is all you need to build and maintain your musculature strength, flexibility, and endurance.
Remember that once your routine becomes too easy you need to graduate to a band with greater resistance.
For these next three exercises, you’ll need a sturdy chair to hold onto for balance and a looped resistance band. You can purchase a resistance band that is a full circle or tie a flat resistance band together to create your loop for these next few exercises.
- Stand behind the chair with the left side of the body facing the chair.
- Hold onto the back of the chair with the left hand for balance.
- Keep an upright posture with deep abdominal engagement throughout the stretches.
- Loop the resistance band around the right ankle.
- Bend the right knee bringing the heel to the behind and hold tightly onto the band with the right hand.
- Bring the right hip forward as the right knee presses back.
- Hold and cycle the breath.
- After 20 to 30 seconds bring the right knee into the chest.
- Holding tightly onto the resistance band, lengthen the right leg to the front to stretch the hamstring.
- Try to bring the foot, knee and hip into alignment.
- For a deeper stretch, keep the leg straight as you bring the foot above the hip.
- Hold for 20 to 30 seconds and change sides.
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