The experts have spoken — these 3 resistance band exercises strengthen your entire body and improve upper-back mobility

The three resistance band exercises you are about to see focus on upper back mobility. However, trust me when I say this. One resistance band and these three movements can be used to strengthen, recruit and stabilize the entire body.

There’s a bit of fitness crash on my Instagram page Band Workout Pro – Resistance band movement enthusiast. The team behind the page posts daily resistance band training tips to improve mobility, strength, trainer mobility, strength and training form, and publishes content from fitness experts, including athletes and trainers.

Despite working out and programming with the best resistance bands often, there are movements I have never seen before.

For this short routine, choose thin to medium bands. If necessary, you can always thicken it to increase strength and overall resistance. You also need an anchor point above your head to wrap around the band. Are you ready? Let’s get started.

Watch the video for the 3-Move Apper-Back Mobility routine.

The team works Mountain climbing clinicThe routine and this is a “dynamic series of mobility drills to improve upper neck and shoulder movements while challenging the lower body with active squats.”

A short routine is formed of three exercises.

Overhead Prisoner Squat
Isometric squat with side bends
Isometric squat with back extension

Don’t worry too much about the names of these exercises. A prisoner’s squat simply means placing your hands lightly behind your head, and isometric exercise is like static and keeping the squat position in motion.

Although upper body mobility often strains the shoulders, for many, the limitation can be misdiagnosed and can be chest, hip, ankle, or knee-related. These three exercises use squats and positions holding squats to target lower body joints, move the range of movement, and move in-moving contractions at the bottom of the squat to build strength and stability of the joints and muscles.

The position of the prisoner’s arm above the head targets the thoracic vertebrae and upper body, including the chest and shoulders. It also tests your ability to stay upright. You will quickly see if there is a limit to mobility when the heel is lifted, the upper body falls forward, or the elbow moves forward.

Overall, this routine may complement your exercise regimen and “helps build strength within your mobility for better overhead movements, improved posture and smooth squats,” the team says.

I highly recommend watching a video on how to perform each move. I provided some tips myself.

(Image credit: Getty Images)

Overhead Prisoner Squat

Use a pull-up bar, squat rack, etc. to secure the band overhead, then step into it facing the anchor point. Place the band around the band and aim for the band to rest along the bra or scapula. Returning from the anchor point until you feel the band pulling you forward. This is your starting position.

Place your hands behind your head, pull your elbows back, and open your chest as you draw your shoulder blades together.
Be tall and attract your core
Arrange your feet almost shoulder-width and place your toes in front
Sit in a squat, straighten your back and be proud of your chest. Aim for your thighs to be at least parallel to the floor in the squat position
Pause and then run upwards.

Distribute your weight to your feet and resist the urge to tilt forward or pull your elbows. Think of it as tall and open.

Isometric squat with side bends

From the bottom of the squat, keep your thighs parallel to the floor, lift your chest and hold it in position
Turn right and tap your right elbow outwards of your right thigh to slightly crunch your right body and feel a stretch on your left side. It is not tilted forward or backward
Pause, go back to the center and repeat the same on the left side.

Isometric squat with back extension

Finally, go back to the bottom of the squat (as mentioned above) and follow these steps:

Gently hinge your hips first and tilt your breasts towards your thighs
Pin your shoulder blades, open your chest, and pull your elbows back
Your heels must remain planted. As your heels start to lift, you know you’ve reached too long ago
Pause and then return to the starting position.

Since we couldn’t find a set or a person in charge, we recommend aiming for 2 sets with about 8-12 people per side, especially if you are using the routine as a warm-up mobility routine.

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