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Exercise with Therabands

Exercise!

Selecting: Therabands are color coded into many levels of resistance.

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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

Therabands 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.

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.

Theraband Exercises


Using therabands for knee flexion -- hamstring curl

Positioning

  • 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.

Exercise

  • 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.

Using therabands for chest strengthening

Positioning

  • 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.

Exercise

  • 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

Increasing the intensity:

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

Using thera-bands for hip extension

Positioning

  • 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.

Exercise

  • 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.

Using thera-bands for shoulder abduction

Positioning

  • 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.

Exercise

  • 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 to 4.

Recommended: Thera-Band Latex Exercise Band Pack

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