Upper Body Band Exercise: You Can Do it Anywhere!
These exercises can help to establish and maintain good upper body posture. They are truly “portable”: you can perform them in a hotel room or in your office.
- Extended Arm Pullback: Band Around Pole
- Bent Arm Pullback: Band Around Pole
- Pull Down with Band
- Pullback with Band
- Torso Lateral Flexion with Band
Extended Arm Pullback: Band Around Pole
Position
- Place band around pole at wrist height
- Place feet shoulder width apart
- Start with band at plumb line with slight tension
- Focus on proper “Me” posture: correct shoulder position, “Dime” pinched, knees soft and “Zipper” zipped
Action
- Press extended arms back, initiating from core
- Slightly release, keeping tension on the band
- Repeat
Tips
- Focus on core, triceps and upper back
- Make wrists an extension of the arms (aligned with arms)
- Don’t extend beyond your Range of Motion
Bent Arm Pullback: Band Around Pole
Position
- Place band around pole at elbow height
- Place feet shoulder width apart
- Start with slight tension on band
- Focus on proper “Me” posture: correct shoulder position, “Dime” pinched, knees soft and “Zipper” zipped
Action
- Pull arms back (bent at 90 degrees), initiating from core
- Slightly release, keeping tension on the band
- Repeat
Tips
- Focus on core, triceps and upper back
- Make wrists an extension of the arms (align them with arms)
- Don’t extend beyond your Range of Motion
Pull Down with Band
Position
- Stand with good “Me” posture
- Hands palms down on band about shoulder width apart
- Arms up in front at 45 degree angle with elbows bent
Action
- Slowly pull arms down and out to side while pulling band into chest
- Slowly and slightly release tension on the band while keeping shoulders pinched in back
- Repeat
Tips
- Keep tension out of neck by checking correct posture or spread of hands on the band
- Only do as many as you can while maintaining proper form
- Always keep shoulders engaged
Pullback with Band
Position
- Standing with good “Me” posture
- Hands face up on band about shoulder width apart
Action
- Slowly pull band into chest with elbows bent
- Slowly release, keeping tension on the band with shoulders engaged
- Repeat
Tips
- Keep tension on the band
- Maintain correct posture
- Always keep shoulders engaged
Torso Lateral Flexion with Band
Position
- Step on the middle of band
- Grab down on the band to create tension
- Focus on proper “Me” posture using shoulders, “Dime”, knees and “Zipper”
Action
- Starting from the top, moving one vertebra at a time, lean to the side
- Guide the band: don’t let the tension of the band control your movement
Tips
- Keep within your Range of Motion
- Do this exercise slowly enough to keep proper alignment
- Hips remain level (parallel to the ground)
- Keep equal weight on both feet at all times