Using your Thera-Band

Thera-Band Exercises

Tips and Precautions

Remember to warm-up/cool-down
Stretch before and after exercises
Maintain proper posture and keep back straight
Secure the ends of the bands to avoid snapping back which may cause injury
Perform slow and controlled motions
Breathe properly during each exercise
Don't perform exercises that cause pain
Protect your eyes while using resistance bands
Always inspect band before use and discard if damaged
Avoid sharp objects or jewelry when handling the band
Persons with latex allergies should use latex-free bands
Contact a physician before beginning a program

Maximize your strength, speed, and power through the use of resistance bands and tubing. As a complete workout on their own or a supplement to free weights and machines, strength bands are the ultimate tool for customizing workouts and isolating muscles. And the portable bands and tubing make the perfect travel workout.

These exercises have been used by strength professionals and many top athletes because the bands and tubing allow you to add resistance in multiple directions—something free weights and machines can’t do. As a result, your resistance routine can simulate sport demands, strengthening core and supporting muscles or targeting specific rehabilitation needs.

Easy to adjust, bands and tubing are designed to provide resistance for users at any level of strength and ability. Add Strength Band Training to your conditioning program for the most complete and versatile workouts possible.

Recommended frequency is working each muscle groups 2 or 3 days per week. Kids should use a resistance level that allows them to perform 1 to 3 sets of 12 to 15 repetitions of each exercise. The resistance level and color of band may vary between exercises. To increase the resistance, simply move to the next color band. Proper form is most important!

General Exercises with your resistance band

While you're on vacation, don't leave your workout behind. Pack exercise bands (they take up less room than a bikini and weigh next to nothing) so you can stay fit wherever you are.

In addition to being portable, bands are a lot more forgiving to the body than free weights. "They're easier on the joints." In fact, they're so effective and safe that physical therapists often use them with their patients.

A flexible routine that tones both the upper and lower body; just add crunches for a total body workout. For each exercise, do three sets of ten to twenty slow repetitions each.

1. Hips and thighs: Tie a band into a loose loop and put it around your ankles. Lie on your right side with legs extended, your head resting on your right hand, your left hand in front of you for support. Flex the feet and raise and lower the left leg, working against the resistance of the band. Repeat on the other side.

2. Triceps: Stand with feet shoulder width apart, with one end of the band securely under the heel of the right foot. Hold the other end of the band behind you. Lift the right arm toward the ceiling, keeping the elbow near your head. Lower. Repeat with the left arm.

3. Biceps: Stand on the middle of the band. Grip ends of the band in each hand, keeping arms down at your sides. Bend your arms and pull toward the shoulders, keeping palms to the ceiling and elbows close to the waist. Release.

4. Chest: Stand holding the band across your back and gripping the ends firmly. Keeping arms straight, pull the band forward, in front of the chest until the hands are about six inches apart. Release.

SHOULDERS: Lateral Raise

Stand on the middle of your band. Grasp each end of the band at waist level at your side. Raise arms from your side, keeping your elbows straight. Hold & slowly return.

TIP: Keep your back straight and abdominals tight. Don't go above shoulder level if it causes pain.

Chest Press

Wrap the band around your shoulder blades and bring the ends underneath your arms. Grasp ends of band at shoulder level. Extend your arms forward, straightening your elbows. Hold & slowly return.

TIP: Avoid arching your back.

Chest Front Lift

Stand on the middle of your band with both feet. Grasp each end of the band at waist level in front of you. Raise arms forward, keeping your elbows straight. Hold & slowly return.

TIP: Keep your back straight and abdominals tight. Don't go above shoulder level

Back: Reverse stretch

Stand and grasp the middle portion of the band with both hands. Keeping your elbows straight, stretch the bands at shoulder level until you form a "T" with your body. Hold & slowly return.

TIP: Avoid arching your back.

Hip extension

Tie the band in a knot to make a loop about a foot long. Loop the band around your ankles. Keeping both knees straight, extend one leg backward. Hold & slowly return. Repeat on other side.

TIP: Avoid arching your back.

Hip Abduction

Tie the band in a knot to make a loop about a foot long. Loop the band around your ankles. Keeping both knees straight, extend one leg outward. Hold & slowly return. Repeat on other side.

TIP: Avoid bending your back.

Hamstring Strengthening

Hamstring Curl

Tie the band in a knot to make a loop about a foot long. Loop the band between both feet and lay on your stomach. Keep one knee straight and bend the other knee upward. Hold & slowly return. Repeat on the other side.

TIP: Avoid arching your back.

Squat

Stand on middle of band with both feet. Grasp ends of band with both hands at waist level. Keep tension on the band as you squat down, bending your knees. Hold & slowly return.

TIP: Keep your back straight. Don't squat if it causes knee pain.

Leg Press

Wrap the middle of the band around the foot, bending the hip and knee toward the chest. Grasp the ends of the band at shoulder level. Maintain tension on the band as you extend your knee and hip. Hold & slowly return. Repeat on other side.

TIP: Don't arch your back.

Rowing Exercise with Therabands

The Movement:

Theraband rowing strengthens the muscles that hold your shoulder blades in place. These muscles are important in helping your shoulder joint to move when you swim.

First, make a loop with the Theraband and tie the ends together. The loop should be about 2 feet long. Attach the loop to a doorknob or some other stationary object that will not move when you pull on the Theraband. Sit on a bench or at the edge of a chair. Position the chair so that when your arms are extended in front of you the Theraband is just taut.Sit with an upright posture, and lift the chest to help set the shoulder blades in the proper position. Do not hunch the upper back or shoulders.

Pull your hands toward your body. Keep your elbows in and pull your hands to a point between your belly button and your rib cage. Make sure you lead the pull with your elbows. Your palms should be facing upward when you pull towards your chest. See the figure below for proper start, middle and finish positions.

Remember to focus on squeezing the shoulder blades together with each row and maintaining this contraction for the entire exercise.

Maintain a comfortable cadence, completing 1 complete repetition every 2 seconds. Count to yourself 1-and-2-and, 1-and-2-and taking one second for the contraction and 1 second as you return to the starting position.

Perform 3 sets of this exercise. Each set should end when you become fatigued or reach 2 minutes of exercise.

Take 30 seconds rest between sets and strive for completing 3 sets of 2 minutes each. Like the other exercises, fatigue is indicated when your posture slumps, or you cannot keep your shoulder blades pinched together.