Sitting all day pulls the shoulders forward. This video shows how the long band works for both strength and shoulder mobility, with stretches aimed at people who work at a desk.
What you'll see in this video
You'll see what comes in the box, standard arm curls, an overhead shoulder press, and overhead side-to-side stretches for the lats and shoulders, plus the anti-slip inside that stays put underfoot.
Exercises to try
Overhead Side Stretch
- Hold the band overhead with hands wider than shoulders and gently pull it taut.
- Lean slowly to one side, keeping your hips still.
- Feel the stretch along your side and lats.
- Return to centre and repeat on the other side.
Sets/reps: 5 slow reps per side. Benefit: Opens the lats, sides and shoulders, which often get tight from sitting.
Band Pull-Apart
- Hold the band at shoulder height with arms straight in front of you.
- Pull your hands apart until the band nearly touches your chest.
- Squeeze your shoulder blades together for a second.
- Return slowly to the start.
Sets/reps: 3 sets of 15. Benefit: Wakes up the upper back and helps counter rounded, desk-bound shoulders.
Biceps Curl
- Stand on the band with feet about hip-width apart.
- Hold the band with palms facing forward, elbows by your sides.
- Curl your hands toward your shoulders without swinging.
- Lower slowly over two to three seconds.
Sets/reps: 3 sets of 12-15. Benefit: Builds arm strength for everyday lifting and carrying.
Overhead Shoulder Press
- Stand on the band and bring your hands up to shoulder height.
- Brace your core and press straight overhead.
- Keep your ribs down and avoid arching your lower back.
- Lower to the shoulders with control.
Sets/reps: 3 sets of 10. Benefit: Strengthens the shoulders and triceps and trains stable overhead movement.
Who this helps
Office workers, students and anyone who spends hours at a screen and wants better posture habits.
Safety note
Check the band for wear before each use, anchor it only to sturdy fixed points, keep movements slow and controlled, and stop if anything hurts. If you have an injury, a health condition or are pregnant, talk to a doctor or physical therapist first.
Ready to try it? The NOVARISIA 76" extra-long non-slip fabric resistance band is $27.99 for a single band, $49.99 for the Duo Pack and $94.99 for the Full Spectrum Pack. Every order includes a free carry bag and our 30-day guarantee. Shop the bands.