Resistance Band Home Workout

Many gyms have closed down or become far more restricted in the wake of COVID-19, but exercising for health and wellness is still essential. Even though gyms make various forms of exercise more convenient and time-efficient, starting a workout routine is always an option.

You don’t need expensive equipment to get the exercise you need, just an open mind and a little motivation. Here are some helpful suggestions for things you can do right at home to keep yourself in shape.

Stretch-Out Before and After You Workout

Stretching is important. This is especially true if you’re recovering from injuries. Even if you’re not, no exercise routine should begin without stretching first. Like preventative physical therapy, stretching is a good way of avoiding getting hurt in the first place.

It’s important to know the different kinds of stretching that are ideal before or after your workout.

Dynamic – Dynamic means that an action will involve continuous motion. It’s essential to stick to dynamic stretches before a workout to help loosen up your body and prepare it for more impact and movement. 


  • 10 arm circles forwards, and 10 backward
  • 16-26 high knees, at a good pace

Static – Static means being at rest. Static stretches are the kinds of stretches most people think about. A tip for static stretches: if it feels like your limit, take a deep breath, and on the exhale, try to go deeper into the stretch, slowly and carefully. Coordinating breathing can help improve static flexibility.


  • 10-count toe touches. Widen your feet for a different stretch
  • 10-count footholds to stretch out your quad muscles
  • 10-count side-arm and over-head arm stretches

Consider Investing in Small Tools over Big Machines

Exercising regularly is one of the 10 best ways to stay healthy while working from home. With the right tools, your home gym can provide as effective a workout as any professional gym. Among the most essential, versatile, affordable tools available today are resistance bands.

Resistance Band Exercises

There are various kinds of resistance bands you can invest in. The main difference is size. Some bands are smaller and have a tighter resistance, and they’re meant for your legs only. Other bands are longer and allow for more give, and they work for a variety of full-body exercises.

For Small Bands Try:

  • Side-Lying Hip Abduction: 1 Set 10-12 Reps

Three to four sets is a good goal. When you do this move, bend your knees 90-degrees like you’re sitting on an invisible chair.

  • Glute Bridge: 1 Set, 10-15 Reps

Try 3-4 reps to start. Lie on your back and lift yourself from the hips and into your lower back. Keep your shoulders on the floor! For more resistance, lift your feet up onto your heels, or try opening and closing your knees.

For Large Bands Try:

  • One-Arm Bicep Curls: 1 Set, 12-15 Reps

With your feet shoulder-width apart, stand on the band with one foot and hold the other end with the hand on that same side. Starting right above your thigh, curl your hand up to your shoulder. Adjust your foot placement on the band to increase or decrease difficulty. 

  • Front Squat: 1 Set, 8-15 Reps.

Stand on the band with your feet slightly wider than shoulder-width apart. Bring the band up to rest on the front of your shoulders. Lower into a squat, and then push back up into a standing position. Don’t forget to tighten your core and glutes in the standing position.

Is Your Home Workout Causing You Pain?

Or perhaps you strained something while trying out a new exercise routine at home? If that’s the case, you may have tried out a workout that simply wasn’t right for your body. You may also have tried to do a move incorrectly without realizing it.

A Physical Therapist Can Help

A professional physical therapist from Cawley Physical Therapy and Rehab can interpret your complaints and aches and advise you to develop a safe, effective workout plan. Our physical therapists in NEPA have the experience necessary to understand your body strengthening needs, identify issues in your movement and pain areas, and help you find an exercise routine capable of protecting your body while still achieving your rehabilitation goals.

Contact us today to learn more.