Did you know that you could use resistance bands for stretching in addition to strength training?  Your mind is blown, right?

It’s true. 

There are many different stretching techniques you can use with your resistance bands to relieve muscle tension. 

Let’s take a look at the enormous benefits that resistance bands bring to your pre or post-workout stretches.

Benefits of Using Resistance Bands for Stretching

Chances are, we are about to upgrade your stretching and take it to the next level.  If you feel like your stretching has reached a plateau, the resistance band is here to help. 

A resistance band can allow you to stretch further than before by acting as an extension for specific stretches.  If you’ve never stretched with another person, we highly recommend it. 

If you already do stretch with someone else but find that COVID has put a damper in those plans, then a resistance band can act as your buddy. 

The resistance band will create tension that helps to deepen a stretch and make it harder.  Perhaps there is a stretch that you have avoided because you didn’t think you could do it. 

Enter resistance bands.  They can propel your stretching and help you achieve any kind of stretch.

Is Stretching with a Resistance Band better than Stretching without one?

We’re glad you asked.  Of course, any kind of stretching is essential.  If you are currently stretching without a resistance band, that is perfectly fine. 

However, stretching with a resistance band might be what you need to get more flexibility in your muscles.  You might notice that it will help increase your range of motion too. 

All of that brings functional fitness to mind.  The more flexibility and range of motion you have, the better your muscles will be prepared for everyday activities that require muscle strength and flexibility. 

Adding resistance bands to your stretching routine enables you to go deeper into stretches and brings some relief to muscle tension.  We encourage you to give it a try.

Resistance Band Stretches

Now that you know resistance bands bring your stretching to the next level let’s look at some exercises you can start doing. 

We’ll work our way down the body.  Sound good?


There’s nothing like some good arm stretches after some dips and pull-ups.  Are we right? 

For some tricep stretching, grab that resistance band and put one end somewhere high.  It works best if it is about as high as your head or even a little higher. 

You could loop it around your pull-up bar if it isn’t too high.  Next, take the other end and hold it in one hand. 

Raising your arm, lean forward until your arm is next to your ear and then bend at the elbow. 

You should feel the stretch in the back of the arm.  Hold the stretch for about thirty seconds and then release and repeat with the other arm.

To stretch your forearms, simply wrap the band around your fingers. 

Grab the end of the band and pull the band so that your fingers stretch backward slightly.  The stretch in the forearm will feel amazing.  We promise.


Taking care of our shoulder muscles is essential for many reasons. 

We use our deltoids every time we lift something over our heads to carry something over our shoulders. 

To avoid injuries, stretching your shoulders is vital.  Let’s take a look at how to do it.

Posterior Shoulder Stretch

To stretch the back of the shoulder and the lattisimus dorsi (side of back), place one end of the band at your high point.  It might be best to have a mat on the floor as you need to kneel on one knee for this exercise. 

Place the end of the resistance band in your hand and lean forward by hinging from the hip. 

As your chest goes towards the floor, let the band guide your arm up and feel the stretch through the back of the shoulder and into the lats.  You are welcome!  Lather, rinse and repeat on the other side.

If you want another excellent stretch for your posterior deltoid, keeping the band connected to your high point, grab the end of the band with one hand. 

Start to turn your body towards the arm, holding the band until that arm is crossing your chest.  Keep rotating until you feel the stretch through your posterior delt.  

Anterior Shoulder Stretch

We stretched the back of that shoulder, and now it’s time to focus on the front.  Holding one end of the band while the other is attached to a high point, turn away from the wall. 

Kneel on one knee and hinge from the hip as you lower your chest to the floor.  Let your arm come up behind you to feel the stretch through the front of the shoulder. 

Chest and Bicep Stretches

Stretching the chest and bicep has never been easier.  Grab one end of the resistance band while the other end is connected at a high point. 

Turn your body away from your arm so that it comes behind you to stretch the chest and bicep.  An even easier way to stretch your chest is to grab both ends of the resistance band and extend your arms out to the side. 

Once you are in the full stretch, lower your arms slightly and push your chest out.  You should feel the stretch through your chest.

Back Stretch

Since we did some excellent chest stretches, let’s focus on resistance band stretches for your back.  For this exercise, sit on the floor with your feet flexed and straight out in front of you. 

Wrap the band around your feet and hold each end tight.  Make sure you have enough resistance as you lean forward with your arms extended. 

Don’t let your body come too far forward, and curl your back slightly to feel the stretch through your upper back.

Leg Stretches

It’s time for some resistance band stretches for your legs.  To stretch the hamstring, lie down on your back and place the resistance band under one foot raised in the air. 

Make sure to keep your leg straight as you pull the band to make your leg come towards your body.  Feel the stretch through the back of the leg. 

To stretch the quad, lie on your side and make a loop with your resistance band. 

Place your foot in the loop and pull the resistance band so that your foot comes toward your butt.  Feel the stretch through the front of the thigh.

To stretch your glute and hip, lie down on your back and put the resistance band under your foot. 

Keeping your leg straight, pull the resistance band so that your leg comes across your body.  Try to keep your back on the floor to increase the stretch in your glutes and hip.  

Sit on the floor with the resistance band under your toes to get an excellent stretch through your calf muscle. 

Pull the resistance band so that your toes come toward your body.  Feel the stretch, people.

Band Stretches Complete!

We’ve given you the details, and now you know your resistance band can work for more than just building muscle mass. 

Capitalize on making your stretches even better by increasing the intensity with a resistance band. 

Your body will thank you.  Flexibility, here we come!

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