6 must-try resistance band exercises for women to get rid of back pain

Resistance band workout routines are a terrific choice for individuals who desire a robust and toned again. They not solely assist enhance your posture but additionally ease discomfort. Resistance bands come in numerous lengths and thickness, and are light-weight and transportable. Some bands are manufactured from a single rubber piece, whereas others are formed like a circle or loop. Many people have jobs that require us to sit down for prolonged durations, which might put lots of pressure on our again muscular tissues, and performing resistance band workout routines might assist! These muscular tissues are essential for sustaining good posture and offering spinal help. Moreover, having robust again muscular tissues can enhance your total look. So, don’t waste any extra time and begin incorporating these easy resistance band exercises into your routine to get a sculpted and agency again.

6 finest resistance band again workout routines that each lady ought to know

Right here’s an inventory of the most effective resistance band again workout routines as defined by the health teacher, Yash Agarwal.

1. Bent-over rows

• Step 1: Stand on the resistance band with toes shoulder-width aside.
• Step 2: Maintain the band on each ends with a good grip.
• Step 3: Bend your knees barely and hinge ahead on the hips, maintaining your decrease again straight.
• Step 4: Pull the handles within the path of your decrease ribs, squeezing your shoulder blades collectively.
• Step 5: Slowly return to the beginning function and repeat for a number of repetitions (reps).

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2. Lat pulldowns

• Step 1: Join the resistance band to an anchor level (tie it to one thing steady).
• Step 2: Kneel or stand dealing with the anchor level and maintain the band with an overhand grip.
• Step 3: Pull the band down towards your chest, maintaining your elbows near your body.
• Step 4: Pause briefly on the backside, then slowly return to the beginning place.
• Step 5: Repeat for desired reps.

3. Reverse fly

• Step 1: Stand on the resistance band with 1 foot hip-width aside.
• Step 2: Protect the handles of the band with arms dealing with one another.
• Step 3: To retain your posture, elevate your arms out to a place the place your arms are parallel to the ground.
• Step 4: Squeeze your shoulder blades whenever you do that.
• Step 5: Slowly decrease the handles again to the beginning place and repeat.

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4. Deadlifts

• Step 1: Stand on the resistance band with toes shoulder-width aside.
• Step 2: Maintain the handles with arms dealing with your thighs.
• Step 3: Hinge at your hips and bend your knees barely, maintaining you once more immediately.
• Step 4: Push by way of your heels and straighten your hips and knees to stand up, squeezing your glutes on the pinnacle.
• Step 5: Slowly return to the start place and repeat.

5. Superman

• Step 1: Lie on the ground together with your face down and the resistance band looped round your ankles.
• Step 2: Deliver your palms nearer and lift your chest, fingers, and legs off the bottom concurrently.
• Step 3: Preserve the pose for a number of seconds, whereas squeezing your glutes.
• Step 4: Slowly return to the preliminary place and repeat for most popular reps.

6. Seated row

• Step 1: Sit down on the bottom collectively together with your legs prolonged and loop the resistance band round your toes.
• Step 2: Maintain the handles with an overhand grip.
• Step 3: Pull the band towards your abdomen, squeezing your shoulder blades collectively.
• Step 4: Slowly take your decrease again to the beginning operate and repeat.

Are there any negative effects of resistance band again workout routines for ladies?

• Accidents might happen if the best form isn’t maintained.
• Capability for muscle traces if resistance is simply too excessive.
• Danger of snapping or breaking muscular tissues if bands are worn out or overstretched.
• Muscle imbalances might happen if sporting occasions will not be accomplished bilaterally.
•  An individual might expertise discomfort or irritation if bands will not be anchored or secured correctly.

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Shruti Bhattacharya is a content material author and editor for over 2 years. She specialises in writing on a wide range of matters comparable to wellness, way of life, magnificence, know-how and trend. Her present focus is on creating factually appropriate and informative tales for readers. …Learn Extra