After completing a full body workout with Daniel, I wanted to show him several static stretches with the use of a band.
The band adds more diversity into your stretches. It is also able to target deeper muscles that are not targeted doing regular stretches.
I highly recommend these stretches after finalizing a workout to improve overall flexibility.
- Holding time: 30 seconds to 1 min
The thing to remember here is to allow the band to do the pulling for you. There should be no activation of muscles.
Daniel is not retracting his shoulder blade. This avoids any type of unnecessary activation. Instead, he is slightly rounding his shoulders, this allows the band to pull his upper back to allow a deeper stretch on the upper back muscles (Trapezius, Rhomboids, Teres Major/Minor, Posterior Deltoids and more).
This is another stretch that focuses on the elevation of the scapula and stretching the following muscles: Latissimus Dorsi, Trapezius, Deltoids and Biceps.
Note: If you fully extend your arms you'll have deeper stretch on the bicep muscles.
Daniel is allowing the band to pull him forward, by doing this there is an involuntary elevation of scapula. This stretch primary lengthens the Latissimus Dorsi (Lats).
If you notice that band is below Daniel's elbow joint. Daniel is slightly leaning forward, this allows him to get a deeper stretch on the Pectoralis Minor and Major. The more you lean forward, the deeper the stretch will become.
The band helps Daniel's hips tilt forward (Posterior Tilt). This stretch focuses on the Hip Flexor Muscles (Psoas Major, Iliacus, and more).
In this picture, Daniel is laying down on the floor with the band inside his ankle joint. I added a Kettlebell on the right leg to act as an anchor so the hips don't come up (by allowing the hips to go up it adds less of a stretch to the hamstrings). This stretch focuses on stretching the Hamstring muscles.
Yes yes yes! The band was not required for this exercise (Couch Stretch), but its still one of the best stretches for the hips and Quadriceps muscles.