Whether I’m heading to the gym, office or packing for vacation, there’s one piece of fitness equipment that goes everywhere with me: a lightweight long-loop resistance band. Over the years I’ve refined a quick mobility routine using this simple, low-cost kit that I recommend to anyone who will listen.
Originally, I used the routine as a warm-up to improve mobility in my shoulders and chest before push-ups or bench presses. But I soon realized its restorative effect is just as welcome at work when feeling tight after spending hours hunched over at my desk.
Now, this resistance band sequence is a regular part of my day to relieve tension in my chest, shoulders, neck and upper back, and I also use it with my PT clients at the start of every upper-body workout.
The best bit? It takes just one minute. Here’s how it works.
How to perform my resistance band mobility routine
I prefer to use a long-loop band because you can double up for extra resistance but one with handles works well too—just maintain tension in the band throughout the move, and ensure the movements are smooth and controlled.
Theraband Resistance Band
The lightest long-looped resistance band from trusted brand Theraband is just $15 on Amazon.
Perform each exercise with a slow, consistent tempo for 15 seconds. If you want to extend the session or your shoulders need more TLC for tightness, repeat the routine two to three times or perform each move for 30-60 seconds.
1. Shoulder dislocation
Don’t be put off by the name—this move feels great once you get going. The first few reps might feel sticky around your shoulders but this will ease as they loosen up.
- Stand holding the ends of the band with your hands wider than shoulder-width apart and palms facing you, as if holding a barbell in front of your thighs.
- Pull the band slightly to activate your upper back and retract your shoulder blades.
- Maintaining…
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