Consult your healthcare provider before beginning this exercise program. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. User must wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.
Thera-Band Tubing Lateral Raise
Thera-Band Tubing Lateral Raise
Instructions:
Assume a staggered stance position. Stand on the middle of the tubing under your front foot. Grasp the handles and lift your arms outward, keeping your elbows straight and thumbs up. Stop at shoulder level. Hold and slowly return. Keep your shoulder blades down; avoid shrugging your shoulders. Keep your back straight. VARIATION: Lift arms completely overhead for full range of motion.
Thera-Band Tubing Front Raise
Thera-Band Tubing Front Raise
Instructions:
Assume a staggered stance position. Stand on the middle of the tubing under your front foot. Grasp the handles and lift your arms upward, keeping your elbows straight and thumbs up. Stop at shoulder level. Hold and slowly return. Keep your shoulder blades down; avoid shrugging your shoulders. Keep your back straight. VARIATION: Lift arms completely overhead for full range of motion.
Thera-Band Tubing Chest Press
Thera-Band Tubing Chest Press
Instructions:
Wrap the middle of the tubing behind you at shoulder level. Grasp the handles at shoulder-level and push forward, extending your elbows. Hold and slowly return. Keep your head and trunk upright.
Thera-Band Tubing Seated Row
Thera-Band Tubing Seated Row
Instructions:
Secure the middle of the tubing to a door or sturdy object. Grasp the handles at waist-level and pull backwards, bending your elbows. Bring your hands to your abdomen. Hold and slowly return. Keep your head and trunk upright.
Thera-Band Tubing Elbow Extension
Thera-Band Tubing Elbow Extension
Instructions:
Stand on the middle of the tubing. Extend your shoulder and grasp handle with your elbow bent behind you. Straighten your elbow, keeping your shoulder extended. Hold and slowly return.
Thera-Band Shoulder Overhead Press (standing)
Thera-Band Shoulder Overhead Press (standing)
Instructions:
Stand on the middle of the tubing. Grasp the ends of the tubing at shoulder level. Lift the tubing upward overhead, extending your elbows. Hold and slowly return.
VARIATION: Perform either in front of the neck or behind the neck.
TIP: Keep your back and neck straight. Don’t perform this exercise if you have shoulder pain.
Thera-Band Knee Flexion (in standing)
Thera-Band Knee Flexion
Instructions:
Make a loop with your band or tubing. Place exercising ankle inside loop. Stand on the remaining loop with the opposite leg to stabilize. While balancing on the leg securing the band, bend your knee upward, flexing the knee. Hold and slowly return.
TIP: Maintain your balance with a sturdy object like a chair. Keep your back straight and avoid arching your back.
Thera-Band Knee Extension
Thera-Band Knee Extension
Instructions:
Secure one end of the band behind a chair. Attach the other end of the band to your ankle. Slowly extend your knee against the band until straight. Hold and slowly return.
Thera-Band Tubing Calf Raise
Thera-Band Tubing Calf Raise
Instructions:
Stand with the middle of the tubing under the balls of your feet. Grasp each handle with your hands by your side. Go up onto your toes against the resistance of the tubing. Hold and slowly return. Keep tension in the tubing throughout the exercise.
Pro Series Exercise Ball Wall Squat
Thera-Band Pro Series Exercise Ball Wall Squat
Instructions:
Begin with ball behind your back and stabilized on wall. Keep neck and pelvis in neutral. Perform a squat by bending knees, lowering pelvis and rolling ball downward. Hold and slowly return.
Pro Series Exercise Ball Abdominal Curl Up
Thera-Band Pro Series Exercise Ball Abdominal Curl Up
Instructions:
Place the ball under the small of your back in the bridge position with knees at 90 degrees. Lift your trunk upward, contracting your abdominals. Keep your pelvis in neutral. Do not allow the ball to move. Alter hand positions to change the challenge of the exercise.
Pro Series Exercise Ball Abdominal Oblique Curl Up in Bridge
Thera-Band Exercise Ball Abdominal Oblique Crunch in Bridge
Instructions:
Lay on ball in a bridge position with both feet on the ground, and the ball positioned in the small of your back. Keep your knees bent to 90 degrees, and your hips extended. Cross your arms over your chest and lift your trunk and one shoulder upward until your abdominals contract. Keep your back on the ball while you twist. Hold and slowly return.
TIP: Don't let the ball move under your back.
VARIATION: Change the position of your hands to behind the head to increase the challenge.
Consult your healthcare provider before beginning this exercise program. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. User must wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.