Lying Band-Assisted Release on the Mat
Lying on a mat, each student uses a long resistance band as an extension of the arms to release the hamstrings, adductors, glutes and shoulders without forcing. The band gives precise control of tension, and each student rates the stretch on a 0 to 10 sensation scale.
How to play
- Everyone lies face up on their mat with a band; explain the sensation scale: work between 3 and 5 out of 10, never pain (1 min).
- Hamstrings: band around the sole of one foot, leg straight up toward the ceiling and the other leg resting; 40 seconds per leg with slow breathing (2 min).
- Adductors and glutes: with the band on the same foot, let the leg fall out to open the hip, then cross it to the opposite side; 30 seconds per position and side (3 min).
- Shoulders: lying down, hold the band with both hands at shoulder width, take straight arms overhead toward the floor and return slowly; eight reps (2 min).
- Final relaxation: no band, arms and legs loose; silently check which area felt most worked and note its score on the scale (2 min).
Rules
- Wrap the band around your hand, never around your fingers or wrist.
- Hold the tension steady with no jerking or bouncing.
- Nobody lets go of the band suddenly; ease the tension before taking it off the foot.
- If there is pain or a sharp twinge, ease off or stop.
Variations
Easier
Work only the hamstrings and shoulders, with the knee slightly bent.
Standard
Four areas with the band, 30 to 40-second holds and a sensation-scale rating.
Harder
Add a gentle 5-second contraction against the band before each stretch, alternating contract and relax.
Adaptations
- Wheelchair users: do the shoulder and hamstring stretches seated with the band around the foot resting on a low bench.
- Pregnancy, low back injury or reflux: do the exercises sitting against a wall instead of lying down.
- Visual impairment: the teacher guides the first rep with touch and verbal cues.
Learning goals
- Release the main leg and shoulder muscles after exercise.
- Self-regulate stretch intensity with a sensation scale.
- Learn a release routine that can be done at home.
Equipment for a class of 25
- resistance bands: 30
- exercise mats: 30
Teacher tip
A long five-foot therapy band works better than mini bands. Check the bands before use and remove any with cracks.
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