In this video, you've got three resistance band exercises for the lower back to try out.
Resistance bands or therabands are really good just to increase the challenge of an exercise.
Your back may be weak for a variety of reasons and if it is, then you'll be wanting to know a few exercises
that will target that area just so that you can improve the strength.
Now, in some specific exercises for the lower back is good and means that you can add it to your routine.
We'll make a suggestion on the number of repetitions.
We'll be using a blue band for this which is extra firm and it is 1.5 meters long.
At the end of the video, I'll go through the things to consider if the band strength or the number of repetitions aren't quite right for you.
My name's Claire. I'm a Physiotherapist from Physiofit Health.
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For this exercise for the lower back with the band, you're going to stand roughly in the middle of your band
so that you anchor it and you're gonna hold on to either end.
Now, you do wanna hold it so that there's a fair bit of tension on the band
so it really feels like it's pulling your arms down so you just need to make sure
you're holding the bands fairly close to your feet
and then stand up and that should put the tension into the band.
Now, you're starting with your body nice and upright. You've got a little bit of string pulling yourself up
and this one very slowly you're going to lean all the way over to your right side
so it's going to take the tension off the band on that right side.
it's going to increase it on the left and then really think about these muscles around the lower back
and hip and pelvis area as you raise yourself all the way up.
Now, I'd suggest working that same side for your 6 repetitions before going over to the other side.
You are doing 3 lots of 6 on each side with this one so it's fairly straightforward.
You just need to make sure you've got that tension on the band,
just so there's something to work with just to increase the work of muscles.
For this exercise, I've tied a knot at the end of the band and I've squashed it so I've trapped the band with the door
and I've anchored it fairly high so it's got the resistance that I need on it.
I'm going to start with my back facing the door and my arms are gonna come up straight holding the band.
That is my start position so think about shoulders down but you're up nice and tall.
You've got maybe a little bit of string pulling yourself a little bit taller.
Keep hold of the band and you're thinking about hinging at the hip joint.
You're going to do a waiter's bow. You're going to bring your upper body forward, hinging at the hips.
Now, the tension is going to increase on the band
and then you're slowly slowly slowly going to raise yourself all the way back up to your start position
so it's the forward lean hinging at the hips and then standing yourself all the way upright.
Now, first couple of repetitions and have the slack in the band just to see how it feels
but you can obviously increase the tension on the band just to increase the work of your muscles.
You're aiming for your 3 lots of 6 repetitions and see how it goes.
For this exercise, you're going to take your band and you're going to tie it in a loop at one end
so it's double knotted and then that end's going to go over your right foot.
You're going to get yourself into your 4-point kneeling position.
So the band comes in between the knees and you're going to hold it with your left hand
so you're going to fix it with that left hand.
Your hips are over your knees, shoulders are over your hands.
I would get you to arch the back all the way up and then arch it in the opposite direction
and then you find that halfway point in between those two so you know that you've got your back in a good position.
With this one, you are going to slowly straighten your right leg against the tension on the band at the same time
as you're straightening your left arm so you're going to raise the leg in the arm up
aiming to get them parallel with the floor if possible
and then you are slowly going to return back to your start position and then starting again.
You are aiming for 3 lots of 6 repetitions and then you are going to repeat on the other side.
So nice and straightforward.
You've now got three resistance band strength exercises for the lower back to try out.
If the number of repetitions we've suggested is a bit too easy for you
then I'd suggest increasing the strength of the band rather than changing the repetitions.
When you're focusing on strengths you want fairly heavy weight or resistance and you don't need that many repetitions.
You'll find links in the description below two videos we've created
on How to Choose the Right Resistance Band and How Many Repetitions for Strength Exercises if you want to investigate this further.
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