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

Resistance band workouts are an incredible possibility 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 moveable. Some bands are made from a single rubber piece, whereas others are formed like a circle or loop. Many people have jobs that require us to take a seat for prolonged intervals, which might put lots of pressure on our again muscle groups, and performing resistance band workouts could assist! These muscle groups are essential for sustaining good posture and offering spinal help. Moreover, having robust again muscle groups can enhance your general 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 greatest resistance band again workouts that each girl ought to know

Right here’s a listing of one of the best resistance band again workouts 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 decent grip.
• Step 3: Bend your knees barely and hinge ahead on the hips, holding 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 position 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, holding your elbows near your body.
• Step 4: Pause in brief 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 while 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 palms dealing with your thighs.
• Step 3: Hinge at your hips and bend your knees barely, holding 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 along with your face down and the resistance band looped round your ankles.
• Step 2: Convey 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 well-liked reps.

6. Seated row

• Step 1: Sit down on the bottom collectively along 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 perform and repeat.

Are there any unwanted side effects of resistance band again workouts for girls?

• Accidents could happen if the precise form will not be maintained.
• Capability for muscle traces if resistance is simply too excessive.
• Threat of snapping or breaking muscle groups if bands are worn out or overstretched.
• Muscle imbalances could happen if sporting occasions are usually not accomplished bilaterally.
•  An individual could expertise discomfort or irritation if bands are usually not 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 quite a lot of matters akin 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