10 exercises for stretching a rubber band-expanders

Elastic band-expander there exists in almost every gym. If you prefer to study at home, you can buy it at the store sports equipment. It stands within a thousand rubles.

Expanders vary in thickness and the applied load. The thicker the belt, the more difficult it will be to do the exercises. Usually depends on the load and the color bands. For example, green corresponds to 34-45 kg.

The elastic force of the expander allows to stretch the body gently and quietly, without jerking. But due to the different thickness gum can achieve effective stretching effortlessly. I mean, you do not have to push, or a bucket to keep your body weight on your hands.

So, here are 10 exercises for quality hitch.

1. shoulder stretch

This exercise helps to stretch the shoulder muscles and increase the mobility of the shoulder joint. In principle, you can do it with a stick or towel, but with a rubber band is more convenient.

Grasp the tape so that the distance between the brushes was a little wider than shoulder width, arms straight and move back, and then back, forward. When the hands are above the head, lift your shoulders before moving them back. It will be easier.

The closer your hands on an elastic band, the better.

2. Stretching the shoulders and back muscles

This exercise allows you to stretch infraspinatus muscles, large and small round muscles, serratus anterior, latissimus dorsi.

For him, you need not only a band, but also stand on which to fix the tape.

Throw gum at the elbow, turn your back and slide his hand behind his head. Palm stretched hands lies on the gum and slightly presses down on her. Second hand press lightly on the arm, increasing the voltage.

Tilt the housing forward to step up the voltage.

3. Stretching trapezius muscles

For this exercise, select the tape with the minimum load. Step on the middle of the gum and take it inside the capture. So it will be easier to stretch.

Now straighten up and gently direct the neck to the opposite side of the gum. Adjust the angle of inclination of the head: hand pull her to the side and forward, sideways and backward.

4. Stretching the chest muscles

Simple and effective exercise for stretching the chest muscles. Cling rubber band, takes over her with one hand, lower arm and deploy a little body.

You can do this exercise, simply leaning hand on the wall, but with expanders is much more convenient.

5. Stretching lat

Grasp the gum, lower straight body parallel to the floor and make a small step to the side, curving back. During the stretch lats and teres major muscle back.

6. Stretching the hamstrings

This exercise is useful for everyone who wants to do the splits. It expands hamstrings and rear thighs.

Hook the rubber band over the foot and drag forward, holding her hands. Keep your back straight and bend your knees.

7. Stretch adductors

If you want to sit on the cross twine, without stretching the adductors can not do. With a rubber band to make it more convenient than with a foot on the platform: the elastic force of the expander provides a smooth rocking motion so that you can adjust the tension without jerks.

First loop expander pounces on foot. Then crank the other end of the back and pull the arm.

After this, lie on your back and pull the leg to the side.

8. Stretching the gluteal muscles of the hips and rear surfaces

This exercise is a little more complicated previous: the first time it is difficult to navigate when changing legs.

As in the previous exercise, first you put on a loop on the foot. Then spend a rubber band behind him on the opposite side. That is, if the stretch the left leg, belt plant in the right back.

Next, pull the arm, lie on your back and pull the leg in the opposite direction.

The higher the leg, the better the muscles are stretched. I advise you to start with a light gum, a rather complex exercise.

9. Stretching iliopsoas

For this exercise, you also need a rack to secure the tape. Put the gum on the leg as high as possible, so that it rested against his groin. Foot, on which the expander, take a step back and dropped to one knee. Angle bowed legs should be straight and blunt, so that all turn out.

Tighten up the pelvis forward while tensing the press.

You should feel tension in the muscles, marked with blue arrows in the picture below.

If the voltage does not, try to move the leg with a rubber band on back, more than tweak pelvis forward and upward, and exert press.

I made a banner with the foot, freely lying on the floor, but you can try other positions. For example, turn the foot outwards, or vice versa, by mouth. Depending on the position of the foot stretch different muscles.

10. Stretch adductors

This exercise must have liked me the most. Very nice to carry it out, and you can adjust the tension by picking up gum with a different load.

Simply sketching out the loop expander on foot and try to uncover the legs as wide as possible, and gum helps you with this. If there is no load, take the gum thicker or lean forward.

That's the way with the help of elastic tape-expander can be great stretch the muscles after training.