How to Use Rubber Bands to Stretch for Sports

Large rubber bands, often with handles at the end, are popular elements of lighter-weight work-out routines, as the natural resistance of the bands is used by stretching them. In addition to work in muscle building, however, exercise bands can also be used as an aid in pre-work-out stretching routines, most notably on stretches involving the lower body. The band is used to add extra leverage and tension, allowing for a greater stretch of the muscle.

Instructions

• 1

  Lie on your back, with your legs extended straight out.

• 2

  Bend the leg being stretched, or both legs if you will be stretching them in tandem.

• 3

  Hook the center of the exercise band over the sole of the foot on the leg being stretched.

• 4

  Hold the handles of the band, or the end of the bands if they do not have handles, in each hand.

• 5

  Straighten the leg being stretched.

• 6

  Pull down on the bands to add extra tension in the direction of the stretch. The band acts the way a partner would, by pressing on the foot being stretched.

• 7

  Hold the stretch for 10 to 15 seconds, then release and stretch the other leg, repeating in alternation as desired.