Thera-Bands

Important information

• Selecting: Thera-Bands are color coded into many levels of resistance.
• Safety: Examine your Thera-Band carefully for nicks, tears, or punctures. These may cause the band to snap.
• Using and storing: Do not store your Thera-Band in sunlight or use it with body oil.

Thera-Bands workout tips

Do:

• Keep your wrists straight and in line with your elbows.
• Maintain the natural width of the band to prevent the band from sliding up your legs or digging into your hands.
• Tie a loop in the band or tie 2 bands together to make a handle.
• Take normal, controlled breaths.
• Exhale on the most difficult phase and inhale during the easiest.
• Control your movements.
• Warm up the muscle groups before you begin exercising.
• Stretch when you are finished your workout routine.

Don't:

• Continue performing the exercise if you start to lose your posture. If so, stop and reposition yourself.
• Continue performing the exercise if anything hurts while you're training.
• Allow your wrists to bend when using the Thera-Band. Keep your wrists straight and in line with your elbows.
• Hold your breath.

Thera-Band exercises

Using Thera-Bands for knee flexion - hamstring curl

• Positioning
  1. Place the band around both ankles.
  2. Lie face down on the floor with your arms bent at your elbow - palms on the floor.
  3. Turn your head to one side.

• Exercise
  1. Slowly bend one knee - bringing your foot up towards your buttocks.
  2. Return you foot to the floor.
  3. Repeat motion with the other leg.
  4. Repeat steps 1 and 2.

Using Thera-Bands for chest strengthening

• Positioning
  1. Stand with your feet shoulder width apart.
  2. Knees are slightly bent.
  3. Shoulders back and posture tall.
  4. Arms bent at the elbows - at right angles to the body.

• Exercise
  1. Slowly pull your arms apart, stretching the band across your chest - inhale as you do this.
  2. Slowly return your arms to the starting position - exhale as you do this.
  3. Never take tension completely off the band.
  4. Repeat steps 1 and 2.

Reminder: Check your positioning throughout the exercise.

Using Thera-Bands for hip extension

• Positioning
  1. Stand facing a wall.
  2. Have the band looped firmly around both ankles.
  3. Place your hands on the wall to stabilize yourself.
  4. Maintain an upright posture.
  5. Keep both knees slightly bent.

• Exercise
  1. Slowly move one leg backward as far as you can without arching your back - inhale as you do this.
  2. Slowly return your leg to the starting position - exhale as you do this.

Using Thera-Bands for shoulder abduction

• Positioning
  1. Holding the ends of the thera-band, one in each hand, step onto the band and place your feet hip width apart - as if you're standing on a skipping rope.
  2. Knees are slightly bent.
  3. Don't arch your back.

• Exercise
  1. Raise your arms out from your sides until they are parallel with your shoulders.
  2. Do not raise your arms above shoulder level.
  3. Slowly return your arms to your sides.
  4. Check your posture.
  5. Repeat steps 1 to 4.