Ready to get stronger? Start here.

A woman lying on a pink medical examination table with her legs raised and feet in sneakers, talking to another woman who is standing and gesturing, in a brightly lit room with colorful artwork on the wall.
A woman lying on a pink medical examination table with her legs raised and feet in sneakers, talking to another woman who is standing and gesturing, in a brightly lit room with colorful artwork on the wall.

Having pain when putting dishes away in the top cabinet? When carrying groceries in one trip? Bending over to pick up your kids or grandkids?

Resistance band exercises are a great start, and I hope you find these helpful!

Keep in mind, though, you’ll need weekly progressions that are tailored to your goals.

That’s where physical therapy comes in.

Learn More

Palloff Press (aka Antirotation Press)

2-3 Sets, 8-12 Repetitions Each Side

  • A woman with a light pink headscarf, beige top, and blue pants using a red resistance band attached to a white height measurement stand in a gym. There are weight plates on a rack to the left and a green wall in the background.

    Step 1

    Anchor the resistance band to an immovable object, or tie a knot in the end and put the knot through a doorway. Shut the door on the knot and stand with the long end of the band on the opposite side of the door.

  • A woman wearing a beige long-sleeve top, blue pants, and a hijab, standing in a fitness studio with a weightlifting machine and weights behind her, holding a resistance band attached to the machine.

    Step 2

    Step out away from the anchored end of the band until you feel tension in the band. Start with the band at your center, interlocking your fingers together for comfort.

  • A woman in a beige hijab and blue pants working with resistance bands in a gym.

    Step 3

    Press the band out in a straight line trajectory without scrunching up your shoulders. Then bring the band back close to the body. Repeat.

Glute Bridges

2-3 Sets, 12-15 Repetitions Each Side

  • A woman wearing a headscarf and beige sweatshirt is sitting on the floor and tying a red strap to perform a stretching exercise with her legs extended and a resistance band around her feet, in a gym or therapy room with dumbbells, a wall-mounted camera, and fitness equipment in the background.

    Step 1

    Loop the band and put it around your knees.

  • A woman lying on her side on a gray mat in a gym, resting with her eyes open, wearing a headscarf, gray sweatshirt, blue pants, pink and white sneakers, with weightlifting equipment and a rope hanging from the ceiling in the background.

    Step 2

    Lie down on the ground, a yoga mat, or other firm surface. Bend both knees so that your feet are about shoulder width apart.

  • Person lying on the floor in workout attire, near gym equipment, with a dark wall background.

    Step 3

    Squeeze your buttocks and raise your hips into the air without overly arching your low back. Slowly lower back down to the ground, and repeat.

Band Pullaparts

2-3 Sets, 8-10 Repetitions Each Side

  • A woman in a hijab and casual clothing using resistance bands during a workout in a gym.

    Step 1

    Hold the band in front of you at arm’s length about shoulder width apart, with some slack in the band.

  • A woman wearing a hijab and beige long-sleeve shirt holding a pink resistance band in a gym with weightlifting equipment and green walls.

    Step 2

    Pull the band apart with both hands, creating tension in the band.

  • A woman wearing a hijab and loose-fit blue pants performs a stretching exercise with a pink resistance band across her chest in a gym.

    Step 3

    Try to pull the band across your chest if you are able, but don’t worry if the band is too short. Squeeze your shoulder blades together in the back as you pull the band.

  • A woman wearing a hijab and loose blue pants exercising with a resistance band at the gym.

    Step 4

    Go back to Step 1 and then pull the band across your body diagonally.

  • A woman wearing a beige long-sleeve shirt, blue high-waisted pants with a tied waistband, and a gray hijab standing in a gym. She is holding a pink resistance band with one arm extended overhead and the other arm down, with gym equipment visible in the background.

    Step 5

    Then, pull the band in the other diagonal. Return to starting position and repeat each way.

Side Steps

2-5 Times Down and Back

  • A woman wearing a hijab, beige sweatshirt, and blue wide-leg pants exercising on a balance board in a gym, with weights and exercise equipment in the background.

    Step 1

    Loop the band and put it around both ankles. Start with a “soft knee” (not locked out) posture without going into a squat.

  • A woman in a gray hijab, beige long sleeve shirt, and wide-leg blue pants is exercising in a gym, balancing on a red balance pad while holding her hands together. There are workout equipment and a green wall in the background.

    Step 2

    Step out with one leg, creating a stretch in the band. Slowly and with control, bring the trailing leg in towards the leading leg, but don’t bring your legs all the way together (i.e. don’t let the band go slack).

  • Woman in workout clothes on a resistance band exercise in a gym.

    Step 3

    Continue down a hallway or stretch of open space. When you get to the end, do not turn around and face the other direction. Simply repeat the exercise back the other way.

Deadlifts

2-3 Sets, 6-8 Repetitions

  • A woman in a beige hoodie and blue pants is participating in a fitness exercise at a gym, using resistance bands while bending forward.

    Step 1

    Step on the band with one foot. Grab about halfway down the band. Bend your knees slightly so that they are not locked out, but bend at the waist - do not squat at the knees.

  • A woman wearing a beige hijab, gray long-sleeve shirt, blue pants, and pink gaiters holding a pink resistance band standing by gym equipment and a pulley machine in a gym with a dark green wall.

    Step 2

    Stand straight up without bending your elbows at the end of the movement. Then slowly lower down again to starting position and repeat.

Want more guidance? Book a free consultation call below and I will personally reach out to you to get it set up!