Sit or lie comfortably, placing one hand on your chest and the other on your abdomen. Inhale deeply through your nose, letting your abdomen expand.
Resistance bands with various levels of resistance Door anchor (optional) A sturdy anchor point (e.g., a door frame, railing, or a heavy piece of furniture)
Attach the resistance band high, sit or kneel facing it, hold with both hands, extend arms, pull to chest, keep back straight, return slowly. Do 3 sets of 12-15 reps.
Sit with legs extended, wrap band around feet, hold ends, palms facing, bend elbows, squeeze shoulder blades, release slowly, and extend arms. Complete 3 sets of 12-15 reps.
Anchor band chest high, stand facing it, grip with both hands, pull to face, keep elbows high, squeeze shoulder blades, return slowly. Do 3 sets of 12-15 reps.
Anchor band at waist height, face it, hold with one hand, step back for tension, bend elbow, pull to hip, release slowly. Complete 3 sets of 12-15 reps per arm.
Step on the center of the resistance band with both feet, shoulder-width apart. Hold the ends of the band with both hands, palms facing your thighs. Keep your back straight and bend at your hips and knees to lower your torso.
while keeping the band close to your legs. Stand back up to the starting position, squeezing your glutes at the top. Perform 3 sets of 10-12 repetitions.
After completing your workout, take a few minutes to stretch your back muscles. Gentle stretches like cat-cow stretches and child's pose can be helpful in reducing muscle tension.