We understand that your days look different and you may not be as active as you were pre-COVID. At MyoCore, our goal is to get you back to the activities you enjoy and reduce any potential pain or discomfort in the process. A great way to support and strengthen muscles between visits safely and effectively is with resistance bands. Below are a few exercises you can do at home to improve your mobility and flexibility. Whether you’re working from home at the dining room table, spending hours helping your kids with online homework or binging the latest show on Netflix, here are three easy, low impact resistance band exercises to increase your mobility and flexibility!

Glute Bridge

This glute bridge exercise is ideal if you are experiencing lower back or sciatica-type pain. One common cause of lower back issues is weakness in the glutes which can lead to many different compensations that commonly cause pain.

1. Starting Position

• Begin lying on the floor. 
• Place the resistance band around your thighs, just above your knees. 
• Bend your knees with your feet flat on the floor, and your arms extended to sides.

2. Movement

• Activate your core muscles.
• Slightly abduct your legs while simultaneously performing a hip bridge, attempting to attain shoulder, hip and knee alignment.
• Slowly lower back to the start position without bringing knees together.

3. Repeat

• As prescribed or as you feel appropriate.

Resisted Neck Retractions

One exercise to reduce neck pain is neck retractions. Adding resistance bands to this exercise can be beneficial to decrease pain, improve posture, and activate your muscles.

1. Starting Position

• Begin in a seated or standing position, looking forward with your shoulders back with neutral posture.
• Place the resistance band around the back of your head.
• Hold the ends with each hand at shoulder level, straight in front of you.

2. Movement

• Activate your core muscles.
• Attempt to draw your head directly backward.
• Maintain level head position. Do not tilt your head up or down.
• Hold for two seconds and release to the starting position.

3. Repeat

• As prescribed or as you feel appropriate.

Brugger’s With Resistance

Brugger’s is an exercise that is great for resetting your posture, especially if you work long hours at a computer. Posture is affected by what we call “Upper Cross Syndrome,” characterized by a forward head posture, rounded shoulders, and a slumped mid-back. Adding a resistance band is perfect for improving your mobility and flexibility.

1. Starting Position

• Begin seated or standing with your back flat against a wall or chair.
• Position the resistance band in both hands.
• Your hands should be in front of you, palms facing one another, thumbs up, and elbows at 90 degrees.

2. Movement

• Begin by extending your wrists while turning your palms up.
• Pull your hands apart by rotating your shoulders externally while straightening your elbows.
• Slowly return your arms to the start position.

3. Repeat

• As prescribed or as you feel appropriate.

Are you interested in incorporating resistance band exercises into your routine care? Talk with your MyoCore chiropractor for more information on which resistance band exercises can best support your treatment plan and improve your overall health. 

Feel free to consult with your doctor before starting new exercises.

3 Easy Resistance Band Stretches

Check out three easy low-impact resistance band exercises from Dr. Koerner to strengthen your mobility & flexibility and improve your posture.