Skip to content
Link copied to clipboard
Link copied to clipboard

Try these low-impact resistance band exercises to boost strength and flexibility

These three exercises use resistance bands.

Seated row is a flexibility exercise you can do with a resistance band.
Seated row is a flexibility exercise you can do with a resistance band.Read moreCourtesy of Ashley Blake Greenblatt

Do you need to loosen up? Physical activity can be intimidating when your muscles and joints feel stiff. You may even be tempted to avoid exercise entirely from fear of making things worse. But remaining sedentary is one of the worst decisions you can make for your body.

Joint stiffness is a common complaint. Whether you suffer from arthritis, osteoporosis, or general achiness, the best therapy is movement. Regular exercise makes the muscles around your joints stronger, which helps to better support them during daily activities. Exercise also lubricates the cartilage of the joint so bones slide smoothly past each other. In many cases, it’s the lack of adequate joint lubrication that causes pain.

To keep joints jolly, it’s important to practice low-impact exercises that promote better circulation, boost muscle mass, and improve your joint’s range of motion (also known as flexibility). One of my favorite methods for achieving this goal is exercising with a resistance band.

Inexpensive, portable, and gentle on the joints, a resistance band is a workout accessory everyone should own. Find yours on Amazon, or at a discount store like Five Below. I prefer using a band with handles for a more secure grip, though one without works just as well. Beginners should choose a light-to-medium resistance. For a more challenging workout, opt for a heavier resistance band.

Seated row

  1. From a seated position, extend the legs out from the body with the knees slightly bent. Secure the strap at the center of the feet, with equal parts of the band on each side.

  2. Grip the band firmly. Pull the shoulders back, keep your gaze forward, and engage the core muscles.

  3. With palms facing inward, pull the band back until the hands are by the ribs. Elbows are parallel and pointed back. Squeeze the shoulder blades for two counts then release and repeat for a total of 20 reps.

Shoulder press squat

  1. Stand on the center of your band with the feet shoulder-width apart and the band equal parts on the sides of the body.

  2. Hold the handles or ends of the band firmly and bring the hands up to the shoulders, palms facing out. With your weight on your heels, hinge back at the hips lowering into a squat.

  3. Count to two and keep your core muscles engaged as you simultaneously push through the heels to stand and extend the arms up toward the ceiling. Repeat this sequence 10 times.

Band biceps curls

  1. Stand on the center of your band with feet hip-width apart and the band evenly distributed on each side of the body.

  2. Hold the ends firmly as you pull the hands up toward the shoulders. Squeeze the biceps then slowly release. Avoid rocking the body for momentum. Repeat 12-15 times. For best results, repeat this entire workout three times.