Why you should add resistance bands to your daily routine
Resistance bands are one of the simplest and most versatile tools for exercise. They’re lightweight, portable, and affordable, making them easy to use at home, at the office, or while traveling. Resistance bands are available in different levels of tension, allowing you to modify exercises and progressions to align with your individual strength and mobility. Despite their simplicity, resistance bands are highly effective at building strength, improving flexibility, and supporting better posture.
Who should use resistance bands?
The short answer: everyone!
- Beginners can use them to ease into strength training without feeling overwhelmed.
- Busy people love them because they make it easy to squeeze in a workout anywhere, anytime.
- Athletes and active individuals use them for warm-ups, mobility work, and targeted strength.
- Those recovering from injuries often turn to bands for gentle rehab exercises.
Whether you’re looking to get stronger, improve your posture, or simply move more throughout the day, resistance bands are an accessible, all-around great option. Here are some chiropractor-approved exercises you can try with resistance bands.
Disclaimer: The exercises and information shared in this blog are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or treatment and never disregard professional advice or delay seeking it because of information you may see in this blog.
A. Seated Row
Sit tall, wrap band around feet. Pull ends toward your waist, squeezing shoulder blades.
Reps: 10–12
B. Biceps Curl
Stand on band, hold ends at sides. Curl arms upward, elbows close to body.
Reps: 10–12
C. Banded Squat
Stand on band, hold ends at shoulders. Squat, then rise pressing arms overhead.
Reps: 8–10
D. Overhead Band Pull-Apart
Hold band overhead with arms straight. Gently pull apart to open chest.
Reps: 8–10
E. Lateral Band Walk
Tie both ends of the resistance band together. Place band just above knees. Slightly bend knees and step sideways, keeping tension in the band.
Reps: 8–10 steps each way
F. Chest Press
Anchor band behind you (around yourself if you are laying on you back or a sturdy object or door if you are standing). Hold ends at chest level, press arms forward until straight, then slowly return.
Reps: 10–12
To increase the difficulty of these exercises, you can double up the band by folding it in half for extra resistance.
For more tips and tricks, and for additional support on building healthy daily movement habits, or if you have questions regarding medical conditions you are experiencing, always seek the advice of a qualified healthcare provider. For more information about what sort of treatment may be right for you, find a chiropractor near you: