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Dec 26, 2016 3:34:00 PM

This section covers a significant number of warm up exercises.  Depending on how intense your stretching session will be and how much time your body needs to warm up you can pick and chose which exercise to work into your warm up and how much time to spend on it.

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Oct 30, 2010 3:17:08 PM

So time is out, you don't have a Halloween costume, and you don't want to buy one. Why do you put your bands to use as a costume and get a stretch while you do it.

That's right, The Aligner has got you covered.

Aligner resistance band stretch

All you need is two of your Rubberbanditz bands and a thick shirt.

First, insert your right leg into one band up to your groin, wrap the same band around your stomach, then around your back, and then insert your right arm.

Aligner resistance band stretch

Second, stabilize the band around your right shoulder. You should feel resistance pulling your right shoulder back.

Aligner resistance band stretch

Stabilize another identical sized band around your left leg, then wrap it in front of you, behind you, and insert your left arm.

Aligner resistance band stretch Aligner resistance band stretch

Remember, keep your abs tight and maintain good posture as the bands draw your shoulders back and open your chest.

Now all you need is a name. How about THE ALIGNER? Maybe the Rubberband(itz) Man?

Sep 1, 2010 4:00:10 AM

With all this exciting Rubberbanditz news (like the Open Sky store and our new Green Page), we took a break from our discussion about the triceps. I think it’s about time we finished it up with a stretch, don’t you?

In case you missed the previous posts, here is what we covered:

Tips on tricep exercising

Exercise: Tricep pushdown

Wicked Chicken Wing

This move stretches your triceps and shoulders.

Grasp one band behind your back in both hands with one elbow pointing upward and the other pointing downward.








Slowly work your hands together.

If you pull the band up or down, you should feel a stretch in your shoulders or triceps, respectively.

Aug 12, 2010 11:02:33 AM

After the bed I slept in last night, all I could think about was a good shoulder stretch. Lucky for me, it’s shoulder week at the Rubberbanditz blog!

For a really satisfying shoulder stretch, check out the Loose Arm-ony post from a few weeks ago.

Stretching is important before and after a workout, but you probably already knew that. Stretching other times can be just as good for your sanity as it can for your body. Even those of us in tune with our exercising can sometimes forget why we do things.

Stretching is helps you avoid injury, and it helps you build muscle, which in turn helps you avoid injury. Even more than some other activities, acknowledging your limits in stretching is extremely important. The great part is that all it takes to see results (flexibility and peace of mind) is pushing yourself only to the point that you keep great form. You want to feel it, not hurt yourself!

So in honor of stretching, here are some links to relaxing stretches we have covered on the blog:

Loose Arm-Ony

The Relaxalator


Lower Back Lubricator

Aug 8, 2010 9:13:06 AM

Now that you have worked the back, it’s time to give it a good stretch. I don’t know about you, but back stretches could be my favorite band stretches of all. It can be pretty tough to get a really good stretch on your back, and using the bands can be a great help.

A few weeks ago we covered the lower back lubricator, which stretched your lower back. This week we are going to learn the relaxalator, which will stretch your mid and upper back. Although the description  uses a door strap, try doing it outside by wrapping your band around a high fence or tree branch. Relaxing mentally and physically!

Another tip? Try focusing on some deep yoga breathes – in through the nose, out through the mouth.


Stretches the mid and upper back

Grasp the free end(s) in each hand and bend over at the waist while keeping yoru back and arms straight.

Feel the stretch in your mid and upper back.

Spread your arms out and slowly lower your torso to the ground

Jul 27, 2010 4:00:07 AM

Before we jump into chest, let's wrap up the legs focus we had last week. After really working those legs, you will need a good stretch, and this is one of my favorites. By using the bands, you can feel how much more effective the stretch is as compared to your usual moves.


While lying on your side, loop one band around your outside foot. Wrap the band around your shoulder and grasp the free end in hand.

Slowly pull the band forward, forcing your thigh backward.

Tips and variations

- Breath regularly as you slowly relieve the stiffness and relax your quadriceps

- Straighten your leg to engage your hip flexor

- Lay on your stomach and try a similar move, pulling the band over your head instead of over your shoulder

Jun 23, 2010 5:08:15 PM

Before I finally tell you what in the world the lower-back lubricator is, a quick note on stretching. Stretching is a very important part of your workout. I have days where I really can’t handle a whole workout (my lazy days) so I stretch for 15 minutes, ride my bike for 15, and finish with another 15-20 of stretching. Your ideal should be to start your workout with 5 minutes of stretching and finish up with 15-20 minutes at the end. It keeps your muscles awake and healthy.

How does stretching keep you healthy? Stretching opens up the passageways in your body so that blood can better circulate and carry oxygen to muscles. This speeds up the recovery process and enhances your joint flexibility and optimal muscle lengths.

I can be really terrible about stretching. Stretching more is my New Years, Valentine’s Day, April Fool’s Day, July 4th, etc., resolution every year. I have this terrible recurring hip flexor injury. You know what you can do with a hip flexor injury? Nothing! No bike, no elliptical, no power walking. It all kills! Well, guess what I discovered this last time around? Hip flexor injuries will return a lot more frequently when you are not flexible.

It is not just the hip flexor that needs stretching, though, it is all your muscles. And your bands can help. Bands provide some resistance to your stretches, and they can assist you in stretching those tough-to-get-to muscles.

Let’s get stretching!

Lower back lubricator

Wrap one or multiple resistance band(s) around a front post with the A.P. height between knee and shoulder level. Keep your feet planted and slowly bow down, drop your buttocks and extend your arms forward. Unlock your hip joints and feel the stretch in your lower back. Slowly wiggle your buttocks from side to side to stretch your entire lower back region.

This stretches: lower-back muscles


Keeping arms and back straight, shift your body weight to your heels.

This stretches: hamstrings

Reverse it! Perform the same stretch while facing away from the post to stretch your chest, shoulders, and upper back muscles.

This stretches: chest, shoulders and upper-back muscles