Dynamic Flexibility
Dynamic Leg Stretches are Great for Loosening Up a Muscle Group Before Activity
Dynamic flexibility is repeated movement through full ranges of motion. Dynamic flexibility leg stretches are great to use before a full body, or legs workout. Dynamic flexibility is also very useful if it is performed in between exercises which work the opposing muscle groups.
Dynamic Supine Leg Swings
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Lying supine leg swings are great for helping you stretch out your hamstrings, glutes, lower back, core, and chest.
Supine is the position of lying on your back or palms up.
Start: Lie flat on the floor with your arms out to the side. You can lie on the floor, carpet or exercise mat it is only your preference that counts.
Begin the motion: Keep your palms on the floor. Lift one leg up and swing it out towards the opposite hand.
Tap the floor with your foot and bring your leg back to its original position. You do not need to hold the stretch. Do the same with the opposite leg and alternate for 20-50 repetitions.
The name may be misleading, you are not really swinging your leg violently but moving it through as much range of motion as you can do.
Dynamic Prone Leg Swings
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Lying prone leg swings are a great way to loosen up your hip flexors.
Since hip flexors are tight in many people it is a good idea to do these often to keep your hip flexors loose.
These dynamic leg stretches are great to use in between abdominal exercises because they will make sure the hip flexors do not do too much work.
Start: Lie on your stomach. Put your arms out to the side with your palms flat on the floor.
Some women find it uncomfortable to keep their hands out to the side. If this is uncomfortable you can put your hands out in front of your head.
Begin the motion: Very slowly pick one foot off the floor and swing it over the other leg towards the opposite hand.
You hips do not have to remain on the floor for the entire time. Remember you are trying to stretch your hip flexors, not perform a complete torso rotation.
Dynamic Opposite Arm & Leg Raise
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The dynamic opposite arm and leg raise should probably considered core stretches more than leg stretches. The most important muscle stretched with opposite arm and leg raises is the hip flexors.
These are a great exercise to perform in between abdominal exercises. If you are in the middle of an abdominal workout and your abs or hip flexors are completely burned, flip over and perform a few of these.
After you perform a few, go right back into your ab exercises and you should feel renewed and able to perform more reps of abdominal exercises.
Start: Lie flat on your stomach. Have your arms out in front of you and your feet outstretched all the way.
Begin the motion: Keep your core drawn in and raise one hand and the opposite foot as high as you can.
You should keep your toe pointing straight down towards the floor. Keep your legs completely straight.
Dynamic Lunge Stretch
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The dynamic lunge with torso rotation is a great all purpose warm dynamic movement which will loosen up your entire body.
In order for you to get full benefit from this you should follow the form exactly. If you perform this correctly you will dynamically stretch your hip flexors, calves, lower back hamstrings and core.
Start: Stand from a normal position. Make sure you have had a general good general warm up.
Begin the motion: Lunge forward a little further than usual. Take the same arm you lunge forward with and lean forward and place your arm on the floor with your lower arm perpendicular to your foot in the middle of your shoe.
Hold for a split second and lunge your back foot forward. Move both hands forward so they are on the floor on each side of your foot. Bring your back leg forward and place your foot slightly behind your front foot. Both foot should be pointing straight ahead for the duration of these dynamic leg stretches.
Keep your hands flat on the floor for a split seconds and lunge forward and repeat.
This stretch is difficult if you are inflexible so you may not be able to complete the full range of motion. Do what you can but try to follow the form exactly.
Corrective Flexibility is Best Accomplished with SMFR and Static Stretching
Here is some corrective flexibility techniques to correct muscle imbalances as mentioned on the very important posture problems page. The specific SMFR and static stretching technique will accompany the affected muscle.
To get the most effectiveness out of corrective flexibility it is best to perform a general warm up first such as 5 minutes on an elliptical.
Secondly perform the SMFR on whatever body part you need to stretch out. Once you perform the SMFR on a single muscle, switch to the static stretch immediately after.
For example if you perform SMFR on your left calf, immediately perform your static stretch before you SMFR your right calf.
Adductors
Tight adductors can cause problems during functional moments. If you notice your knees moving inwards during squats and lunges you may need to lengthen them.
First perform SMFR on your adductor complex on 1 leg. Then perform the static stretch on the same leg.
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SMFR
Start: From the plank position with your forearms and toes the only part of your body touching the floor. Abduct one leg as far as you can out to the side.
Place the foam roller under the inner thigh in the groin area. The foam roller should be perpendicular to your leg for these leg stretches.
Begin the stretch: Let your inner thigh muscles completely relax on the foam roll. Make sure you leave your leg on the most tender spots for 30 seconds as roll up and down your leg.
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Static Stretch
Start: From a standing position spread your legs out to a comfortable distance. Make sure your feet both point straight forward.
Begin the stretch: Shift your weight away from the leg you plan to stretch. Straighten out the leg you are stretching completely and flex the thigh muscles.
This will allow your adductor complex to relax. Hold the stretch for 30-45 seconds.
Variations: You can perform the kneeling adductor static stretch with the non-stretching knee on the floor.
You can also perform static leg stretches for the adductor while you sit on a stability ball.
Piriformis
A tight piriformis muscles is usually evidenced by excess external rotation during functional movements. If you notice your knees moving outwards excessively during a squat you may have a tight piriformis.
Another way to see if you have a tight piriformis is to stand upright with your feet directly under your hips with your feet pointing straight ahead. Stand still for around 30 seconds. If your legs feel uncomfortable like they want to externally rotate you may need to perform these corrective leg stretches for your piriformis.
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SMFR
Start: Sit on a foam roller which is directly under and parallel with your shoulders. Lift the side you want to roll and put the leg across the opposite.
Bring your hand over to the other side as your rotate your hips so that one side is in contact with the foam roller.
Begin the stretch: Move your butt up and down and slightly to the side until you find a tender spot. Let it sit on the most tender spot for around 30 seconds.
Static Stretch
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Start: Lie on your back flat on the floor. Lift the leg you wish to stretch and pull your ankle across your opposite leg.
Begin the Stretch: You want to pull your knee towards your opposite shoulder. It actually works better to pull your whole shin in the direction of you shoulder.
Make sure you don't rotate your hips and back off of the floor.
Variations: The piriformis stretch is sometimes better as an assisted stretch. A partner who knows what they are doing can push the leg downwards to achieve a more effective stretch.
Calves
Tight gastrocnemius, soleus and peroneals can cause a multitude of problems including plantar fasciitis, heel spurs, knee problems and even shin splints.
Tight calves are very common in women who wear high heels as well as anybody with flat feet.
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SMFR
Start: Lie on the floor and place your feet out in front of you with your calves on a foam roller. Relax your feet and do not tense up your calves.
Begin the stretch: Put one leg on top of the other.
Slowly move your calf up and down and rotate side to side to get the peroneals.
Variation: If it hurts a lot, you can put both calves on the roller at the same time.
Static Stretch
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Start: It is best to take your shoes off. Find a wall or something sturdy to lean against.
Lean forward and put one leg back. Make sure your back toe points straight ahead.
Begin the stretch: Push your back heel all the way down to the floor. Isometrically contract every leg muscle except for your calves. Hold the stretch 30-45 seconds.
Variations: If your calves are pretty flexible to begin with, you may increase the range of motion if you place your toes on an elevated surface such as a weight plate.
IT Band / TFL SMFR
It originates on the side of your leg at the top of the hip and runs all the way to the side of your knee.
These tighten up when your main leg muscles (glutes & quadriceps) are relaxed. When you stand you can feel the side of your leg as evidence it will be very hard.
If chronically tight you are at risk of developing IT band syndrome which results in knee pain. IT band syndrome is common in runners and people who stand very often.
A tight TFL / IT band will also decrease your performance during functional activities.
The good news is SMFR is effective at aiding in the prevention and treatment of IT band syndrome.
Since you are dealing mostly with fascia, the Self-MyoFascial Release technique is superior to leg stretches for the TFL and IT band.
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SMFR
Start: Lie on the foam roller with the side of your hip on the roll. The only point of floor contact should be your arm. Relax your leg muscles.
Begin the stretch: Slowly roll down towards your knee. Make sure to keep the side of your leg on the roller.
Stop on any tender spots and let it sit for around 30 seconds.
Try to roll the entire side of your leg out and get all the tender spots as you go. The whole process could take 30 minutes.
Variation: If it is too painful to have your entire body weight on the roller, you can put the top leg on the floor in front of you to alleviate some of the pressure.
Beside Corrective Flexibility is there any Other Uses for these Leg Stretches ?
The leg stretches on this page are good for many reasons. The most important is to correct muscle imbalances. If you do these leg stretches you will keep your muscles healthy which will help your joints in the long run.
Some people think that the SMFR has muscle building applications as well. The foam roll allows better blood flow in muscles. Since lifting weights involves pumping blood into muscles, SMFR should allow you to achieve a better pump.
This is important for some muscles more than others. The calves for example would benefit from a SMFR session before any calf exercises because they are difficult to build and extra blood flow could allow you to build your calves more efficiently.
It is a good idea to experiment and see what works best for you. Remember, always take care of the basics before you try anything "cute."
Warm Up
It may get old but it is always important to remember a general warm-up is very important for getting your body ready for intense exercise. You should perform 5-10 minutes of aerobic activity with large muscles, i.e. walking, bicycling, etc. before you start resistance tube exercises or any workout.
The purpose of the general warm-up is to circulate the blood into your periphery and loosening up your muscles and joints. Always perform a general warm up before any kind of physical activity and resistance band exercises are no exception.
Core / Abs
You can use the resistance bands alone or in combination with other equipment to add resistance to core and abdominal exercises. As with all core and ab exercises, always make sure you use proper form and do the exercise properly before you try to add resistance with a tube or band.
Use tubes with any of the best ab exercises to increase the resistance and overall difficulty of the exercises. Resistance band exercises work best if they make up a part of your workout program and you do not use them without other forms of exercise.
Resistance Band Twists
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Resistance band twists are an important exercise because they strengthen your muscles in the transverse plane.
Your oblique muscles are important to developing functional and core strength as well as helping to keep your waist line slim.
Start: Have the bands attached to a secure object and walk away from the attachment until you feel tension in the band.
Stand up tall with your legs slightly bent and feet shoulder width apart and extend your arms forward in front of your chest. Walk to the side so your hands are pointing to the origin of the resistance.
Begin the motion: Keeping your core drawn in and your arms fully extended, turn away from the origin of the resistance band.
Try to keep your hips from moving so you are isolating your obliques which rotate your torso at the waist. Slowly return the band to the original position
Modifications: To increase the difficulty of this exercise you can decrease the stability of your base. To do this, simply move your feet together until they are touching, or stand on an unstable object such as a BOSU ball or balance disc.
Resistance Band Abdominal Crunches
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You can easily increase the difficulty of the standard abdominal crunch by using a resistance band.
You do not need any extra equipment but BOSU and stability balls help with increasing range of motion and effectiveness of standard floor crunches.
Start: Attach the resistance tube to a low point. Walk away from the attachment until there is some tension from the resistance tube.
Lie down facing away from the resistance tube and hold the hand behind your back.
Begin the motion: Stay under control, draw in your core and lift your upper body up towards the ceiling and forward.
Slowly return to the original position and repeat the motion.
Modifications: Stepping further away from the origin of the tube (door) attachment is the easiest way to increase resistance and make the resistance band exercises more difficult. Changing the surface (ball or bench) in which you are doing crunches on is another way.
Back
Your back muscles are one of your 3 large muscle groups including your chest and legs. It is very important to strengthen the muscles in your upper and lower back for overall functionality and increasing the effectiveness of all chest and leg exercises.
If you have limited options of equipment, a resistance band is essential for working the muscles in your upper back if you only use body weight exercises and cannot perform pull-ups.
Resistance Band Rows
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Rows are a very important resistance band exercise.
If preformed properly they strengthen the muscles in your upper middle back which not only help you maintain proper posture, but also help you build your full body properly.
Start: Attach the heavy resistance band to a doorknob or secure object. Walk away from the door until you feel the band become tight.
Assume an athletic stance, keeping your shoulders in neutral position, do not let them protract or fall forward.
Begin the motion: Keeping your shoulders, back in and wrists neutral alignment pull your hands towards your ribcage leading with your elbows.
Retract (squeeze together) your shoulder blades without shrugging your shoulders for a split second, then slowly return your hands to the original position without letting your shoulders protract and repeat the motion.
Modifications: Walk back further away from the attachment of the cable for more resistance. If you would like to increase stabilization requirements for the exercise you can stand on an unstable surface such as a BOSU ball, Airex pad or balance disc.
Resistance Band Lat Pulldowns
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Lat pull downs one of the most common exercises to perform for the large muscle group of your lats which synergists including biceps, brachioradialis and forearms muscles.
Start: Attach the cable attachment to something high such as the top of a door. Sit on the floor, stool, bench, stability ball or whatever is available.
The bands should be taut with your arms fully extended in front and above your head.
Begin the motion: Pull the cables down towards you and your elbows back towards your body.
Squeeze your shoulder blades together as you are trying to pull your elbows as far down and back as you can.
After you squeeze your lats for a split second, slowly return your handles under tension to the original position and repeat.
Modifications: You can vary the angle of the lat pull by moving the resistance band or the angle of your torso in relation to the torso. You can also perform this exercise from a prone (face down) position or using a stability ball if you are not able to anchor the resistance band at a high spot.
Chest
Chest exercises are important for men and women, strong and weak, experienced and novice lifters because it is one of your body's 3 major large muscle groups.
Performing resistance band exercises for the chest allows you to have the most resistance towards the end of the range of motion so it can also help people who have trouble "locking out" the bench press.
Resistance Band Chest Press
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Any upper body resistance band workout should include the chest press. You should use some form of chest press as one of the base exercises of any workout program.
Resistance band chest press can take the place of push-ups for people who are too heavy, weak or can be used at the end of a workout to finish off the muscle group.
Start: Grab the resistance bands or tube handles and turn away from where the bands are anchored to.
Assume a staggered stance with one foot in front of the other and keep your hands at around nipple level at the side of your chest.
You can have the resistance band under your arm or above your arm, it is a matter of personal preference (and arm hair as on top, will pull out arm hair!).
Begin the motion: Keeping your core tight, shoulders squeezed back and legs slightly bent, push your hands directly forward and to the center until the handles or your hands touch. You can also press straight forward, the main form tip is to make sure you do not protract (move forwards) your shoulders.
Modifications: Simply walk farther forward to increase the resistance of resistance band exercises. You can also perform one arm at a time or perform the exercise super slow to increase resistance.
Shoulders
Resistance band exercises for the shoulders are great because you can use heavy resistance for the multi-joint shoulder press exercises and also light resistance for the deltoid isolation exercises.
Resistance Band Prone Shoulder Press
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There are 2 ways to perform the resistance band shoulder press. One way is to use light resistance bands, step on them and press them over your head.
The superior way is to perform prone shoulder press utilizing a stability ball which allows you to use heavy resistance and concentrate on form.
Start: Turn away from the origin of the resistance band and lie your chest on a stability ball (or the floor) holding the handles at your shoulders.
Make sure you are a decent distance away from the origin of the resistance tube so you can achieve sufficient resistance.
Lift your hips off of the floor so that your chest and feet are the only points of contact on the ball/floor. Keep your spine in neutral alignment.
Begin the motion: Keep your body in the neutral position and slowly push your arms above your head (horizontally). Return your hands to the original position and repeat.
Modifications: You can perform this exercise on a BOSU, bench or on the floor if they are more convenient. Simply move further away from the door or whatever the resistance tube is attached to for increased resistance.
Tube Lateral Raises w/ Circles
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The tube lateral raise with bi-directional circles finisher is a fabulous way to finish off the best shoulder workout.
It totally isolates your medial deltoids in the part which is the most difficult part of the shoulders to tone.
Start: Grab a relatively light surgical tube or bungee cord and stand directly in the middle with only 1 foot. This will ensure you get equal resistance with both shoulders.
Hold the handles directly at your sides. Keep your arms almost straight but slightly bent. Slightly internally rotate your upper arms so your thumbs are tilted towards your body.
Begin the motion: It is important to keep your arms internally rotated as you raise your arms directly out to the side. Stop when your fists are at shoulder level.
Perform a given number of clockwise circles and then the same number of counterclockwise circles. Lower your arms back down all the way to your sides and repeat. This cap to the best shoulder workout will have your deltoids absolutely begging for mercy in the spot which is difficult to isolate for most people.
Modifications: Just another reminder to slightly internally rotate your arms. The crease of your elbow should be directly perpendicular to the floor.
You can also perform this shoulder strengthening exercise with a light pair of dumbbells or even with no weights other than the weight of your fully pumped arms!
Arms
Resistance band exercises for the arms are some of the best arm exercises, especially to finish off your arms workout. Band exercises are great because they allow you to concentrate at the very end of the ROM (Range of Motion).
This is important because many dumbbell and barbell exercises have dead spots in the range of motion where there is no tension on the arm muscles.
Resistance Band Triceps Kickbacks
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Triceps kickbacks have been a favorite triceps exercise for years because they seem to really isolate the triceps.
The tube or band allows you to really target the entire triceps muscle because of the stretchy properties of the resistance band.
Start: Facing the origin of the resistance band, hold the resistance band and take a couple steps back.
Keeping your legs slightly bent, bend your torso over forward until your upper body is about parallel with the floor..
Begin the motion: Keeping your elbows at your side, extend your arms behind you towards your backside. Walk backwards until the cables are taut and repeat the motion.
Modifications: The way you grab the handles/tube/band will largely determine the level of resistance you need to use. A prone (palms down) grip on handles is the easiest followed by grabbing the band or resistance tube followed by a supine grip where your palm is facing up.
Resistance Band Biceps Curls
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You can perform biceps curls with the resistance band in many different ways. You can isolate your biceps from many different angles as well.
The most functional biceps curls exercise is curls with the cables in front because you must integrate your core and full body stabilization while you work your biceps.
Start: Face the resistance band and collect the slack of the resistance band cables. Bend your legs slightly and draw in your core with your arms facing outwards at shoulder level.
Begin the motion: Keep your elbows pointing straight ahead, draw in your core and keep your knees bent as you curl your hands towards your shoulders making sure to keep your forearm in line with your upper arms.
Modifications: You can experiment with different angles and placements of the tube to isolate different parts of the biceps. You can find more examples of biceps resistance band exercise videos in the exercise video library.
Full Body (Example)
Resistance Band Squat & Row
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Having heavy resistance bands allows you to perform exercises which must support your whole body weight.
A great example of an exercise which works a combination of multiple muscle groups is the resistance tube squat and row.
Start: Stand a fair distance away from the heavy resistance tube. Make sure there is significant tension on the heavy resistance tube as you stand up tall (not hunching your back, neck & shoulders) with your spine in neutral alignment and your spine and shoulders in neutral alignment.
Begin the motion: Tilt your hips backwards letting the heavy resistance band be a counter-balance and squat with your arms fully extended in front of you.
Squat down until your thighs are parallel with the floor and squat back up trying to keep your knees above your ankles and not going forward.
Once you reach the top of the squat squeeze your glutes and perform a row, pulling your hands in towards your ribs leading with your elbows.
Hold the top position with your glutes and shoulder blades squeezed together for a split second, extend your arms forward and repeat the motion.
Modifications: You can perform this exercise on an unstable surface such as a BOSU balance trainer to increase the difficulty. You can also perform this resistance band exercise one arm at a time.
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