Stretch Rope Workout: Top 6 Stretching Rope Exercises

One of our best fitness tips is simple, stretching after physical activities. Stretching after a tough workout routine will help improve your range of motion, promote blood flow, and decrease your risk of injury. It’s an easy, yet effective way to reduce tension and increase performance. Finding stretches that fully release tension in every muscle can be a challenge. However, using stretching ropes or resistance bands can help deepen a stretch or allow you to get into positions you might not be able to do without assistance. Here are six ways to use your stretching rope after you work out.

LAT STRETCH

This is an upper-body rope stretch for your back. To do this rope stretch, hold the band in your right hand. Without letting go, set the band on your right shoulder so that it loops around the shoulder and hangs down. With your left hand, reach behind your back and grab the middle or bottom of the resistance band. Bring your right elbow up as you gently pull on the band with your left hand by straightening your left arm. Hold the stretch and then switch sides.

SHOULDER STRETCH

This shoulder stretch with resistance bands is a form of dynamic stretching. Like the other upper-body rope stretches, this stretch requires you to grab the resistance band with both hands. Hold the band out in front of you. Pull it tight, as demonstrated, and then slowly raise your hands above your head. You should feel the muscles in your shoulders stretch. Go back as far as you can, then slowly bring your hands forward. Repeat.

QUAD STRETCH

This is a leg stretch that involves using the band to lift one foot at a time. Bring your right foot forward and lift it off the ground. Loop the band around the front of your ankle. Lift your lower right leg up behind you while still holding onto the band. Use the band to pull your left leg up behind you by bringing your right hand up above the right shoulder with the band behind your back. Slowly pull your right foot up until you feel a good stretch in your quad, and hold it. Stretch the other side when you finish using the same method.

HAMSTRING STRETCH

This is another stretch for leg muscles. You’ll start in a sitting position with your legs out in front of you, and end on your back with your body flat on the ground. From the starting position, bend your right knee and loop the resistance band around your right foot while holding onto the other end of the band. Keeping your foot straight, slowly lay back onto the ground by rocking backward with your hips as a fulcrum. Once you’re flat on your back, continue to bring your right leg up until it points at the ceiling. Keep your leg straight while pulling on it with the cable until you feel a good stretch. Once you finish with one side, switch to your left leg and repeat the process.

SEATED FORWARD BEND

This exercise stretches your hamstrings. Sit on a mat with your feet straight out in front of you and your toes pointed up. Place the resistance band around both feet and hold onto the other end of the band with both hands. Straighten your back and lean back until you feel a good hamstring stretch. Shorten the band if needed so you don’t have to lean back too far.

SIDE STRETCH

The starting position for this stretch is standing with your feet hip-width apart. Raise your arms above your head and hold the resistance band in both hands. Keeping your back and arms straight, slowly lean to each side to stretch the muscles in your torso and side. Return to standing and then repeat the stretch on the other side.