Therabands

Important Information
Selecting: Thera-bands are colour 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.

Therabands Work Out 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 two 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.

• 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.

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

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

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

• Slowly pull your arms apart, stretching the band across your chest - inhale as you do this.
• Slowly return your arms to the starting position - exhale as you do this.
• Never take tension completely off the band.
• Repeat steps 1-2.
• Reminder: Check your positioning throughout the exercise

• Walk forward on your hands, so that only your shins are in contact with the ball.
• Repeat steps 1-3 above.

• Stand facing a wall.
• Have the band looped firmly around both ankles.
• Place your hands on the wall to stabilize yourself.
• Maintain an upright posture.
• Keep both knees slightly bent.
• Reminder: When using your theraband, keep your wrists straight and in-line with your elbows. Don't allow your wrists to bend.

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

• 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.
• Knees are slightly bent.
• Don't arch your back.

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