Resistance Band Warm Ups
Warm-ups and cool downs are vital parts of any type of exercise you do. This way, you get ready for your workout and can prevent injuries by allowing your muscles to get warm. When you gradually increase your heart rate and body temperature through a warm up, you have better mobility, flexibility, and mental focus.
Resistance bands can assist in your fitness routine as well as make your warm up and workout exercises more interesting. Here we’ve compiled 6 warm up exercises with resistance bands to get you started.
Upper Body
Stand up straight and pull your shoulders back and down. Grab the band at either end in each hand and stretch your arms to the side. Making sure the band is always taut, move the band up and over your head and behind you. Then move the resistance band up and back over your head until you're back where you started. Repeat as needed.
Stand on a resistance band, bending forward slightly. Hold both ends of the band in the loop just under your knees. Squeeze your shoulder blades together and lift the band up towards your upper rib, keeping your arms close to you. Lower the band and repeat.
Stand with your feet shoulder width apart. Hold the band at either end in each hand. Put your arms up over your head and hold the band so that there is a bit of resistance. Bend your upper body to the side, alternating to the left and right.
Stand up straight with your feet shoulder width apart and hold a band in front of you at chest height. Your hands should be shoulder width apart. Pull the band apart, squeezing your shoulder blades together. Then return to the starting position.
Lower Body
You will need a mini-band for this exercise. Place the band around your thighs. Bend your knees, keep your upper body facing forward, and hold your hands in front of your body. Take one step to the side. The band should be taut throughout the entire movement. Do this in both directions.
Stand on a resistance band (inside of the loop) with your feet shoulder width apart. Stretch the band up to your shoulders. Cross your forearms and keep your core tight. Drop down into a squat. Move back up into the starting position. *It’s important to keep the weight on your heels and to not squat so low that your hips start to tuck under.*
Lay the resistance band on the floor and stand on it, with your feet hip-width apart. Grasp both ends of the band and keep your back straight. Push up through your hips and knees, coming into a standing position. Tighten your glutes as you stand up to ensure you are using your legs and not your back. Go back down to where your hands are at the height of your shins. Repeat as needed.
Lie on your back with your knees bent and wrap a resistance band around your thighs, just above your knees. Your feet should be hip-width apart, your hands at your sides close to your heels. Engage your core to ensure that your lower back is always pressed against the floor. Push through your heels to lift your hips until they are aligned with your knees. Squeeze your glutes at the top and slowly lower your hips to the floor to return to the starting position.
Resistance bands are a useful tool in mixing up your fitness routine and allowing your muscles to warm up in order to prevent injuries. Remember to keep a controlled and slow movement when performing these warm ups, and to complete around 10-15 reps for each exercise. Bands come in many shapes and sizes, resulting in various workout options such as lower body workouts with mini bands. You can find different types of resistance bands at Aborder’s website.
