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Jumpstretch Band Drills and Stretches

Boris Bachmann, of Squat RX

Dick Hartzell, the inventor of Jumpstretch bands, had a series of instructional videos covering all kinds of creative uses for stretching, mobility, and strengthening exercises. In the videos, Dick Hartzell encouraged the viewer to “shop around” with the stretches and positions. While “shopping around”, there were a few particular drills that I found personally very helpful for back pain and they are shown below. Some of them may be useful for you to – understand that the traction provided by bands in this manner could aggravate certain conditions, so If there are concerns, please consult with a medical professional before attempting.

Begin by wrapping the band around the back and onto one knee—give yourself more slack for the first knee. Getting the second loop around the other knee will be harder if you are taller or bigger. Use a lighter resistance band if this is the case.

On all fours, you can do glute and IT band stretches and “tactical frog” drills.  The bands provide a firm traction for the lumbar and hips region. Butterfly stretches are also a delight wearing bands.

The bottom position of the squat can be grooved with bands worn this way. The pressure of the bands around the knees will pull the hips into external rotation and encourage proper lumbar curvature. Flexibility and limb length will limit who will be able to get into proper position. Build into them.

I don’t illustrate it here, but hip thrusts or “glute bridges” (ala the “glute guy,” Bret Contreras) may also be done with bands fitted in this manner to good effect—the bands will serve to strongly engage the glutes and dis-inhibit the hip flexors.

One additional thing I found was that wearing the bands in this manner placed my hips and legs in a more comfortable and natural position for seiza. The bands provide traction for the lumbar, open the hips, and help create improved posture in this seated position and encourage greater awareness of the tanden (the diaphragm “power center”).

Seiza with bands

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8 Responses to 'Jumpstretch Band Drills and Stretches'

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  1. on February 24th, 2011 at 9:39 am

    […] This post was mentioned on Twitter by Petr Ruzicka, Boris Bachmann. Boris Bachmann said: A Few JumpStretch Band Drills: http://davedraper.com/blog/2011/02/23/jumpstretch-band-drills-and-stretches/ […]

  2. on February 28th, 2011 at 8:45 pm

    Very cool post, I have never utilized or even heard of these bands. Is the mechanism of pain relief stretching the musculature of the pelvis and hips or is it more based on a strengthening protocol using he bands as resistance?

  3. calie said,

    on March 2nd, 2011 at 5:50 am

    To further increase the total tension, you can double loop a mini band around your upper legs. This will force you to shove your feet in to the ground, and keep your hips solid and forward during your presses and pulls.

  4. on March 2nd, 2011 at 3:12 pm

    Hi Cornelius,
    The traction/pressure the bands stretched across the sacrum and lumbar provide some pain relief FOR ME. I wouldn’t even try to give some medical judgement on it at all as I’m not an MD or anything close to it. I don’t look at these drills as “strengthening”, but pain relief and increased functional ROM is certainly relevant. I don’t know if that answers anything for you or not….

    I might have to give that a try. Thanks!

  5. on March 4th, 2011 at 5:06 am

    […] Bands are good for more than just Monster Walks *Post thoughts to comments […]

  6. on March 5th, 2011 at 2:57 pm

    […] Band Drills and Stretches […]

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  8. on March 24th, 2012 at 7:41 am

    […] I especially like this squat band stretch. Go to Dave Draper’s site for more info. […]

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