Unweighted RDLs with Resistance Band

This is an excellent way to practise and prefect form for RDLs for beginners (or even those more advanced that are stuggling with the correct form) to ensure they are correctly hingeing at the hips during their RDLs.

We're not using any weights here as this would increase the load on the spine once in the vertical position and when at initial stages of recovery we do not want any additional weight - we just want to be encouraging those muscles that support the spine to start working properly again.

With the resistance band attached to the base of any grounded object (at home the leg of a bed will do) and the other end around your waist, step away from where the RB is attached to create some resistance, feel where the RB is around the top of your hips and hinge your hips backwards, keeping your back neutral/straight and looking a few feet in front of you, so that your head isn't looking down at your feet.

Push your hips forward against the resistance of the band and reach up with your arms to increase the stretch, but do not hyperextend your back. You may like to be on the balls of your feet when your straighten as this engages your calves too, though don't forget to have your feet shoulder-width apart so you have a balanced base.

Hinge your hips back, then straighten and repeat for 7-8 repetitions and maybe 2-3 sets to start.

You can progress the exercise by using a thicker resistance band, though remember to start lightly and assess if the exercise is causing you to aggravate your back - if it is, then as with any exercise, remove it from your exercise plan.

#lowbackpain #abetterbackabetteryou #backexercises #manageyourback

Please do not try exercises in the images provided or those described anywhere on this website without first completing your PAR-Q and Client Screening Questionnaire to ensure you don't have any 'red flags', we have confirmed that you are able to engage in an exercise programme and that we can ensure that any exercises are appropriate for you and your technique is correct.

We look forward to hearing from you, discussing the specific low back pain you are experiencing and designing an exercise programme that aims to alleviate your discomfort and enables you to manage your low back condition with confidence.

A better back = a better you.

Please email me at ben@lowbackpainmanagement.co.uk or call me on 07566 215510.

With thanks and kind regards,

Ben