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 Shoulder Flexion to 180 degrees
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Thera-Band Shoulder Flexion to 180
Instructions:
Begin with the end of the band or tubing stabilized under your foot. Grasp the end in your hand with slight tension on the band or tubing, and lift your arm forward. Keep your elbow straight and your thumb up. Hold and slowly return. Do not perform this if it causes shoulder pain. Keep your back straight, and avoid leaning back.
Thera-Band Shoulder Overhead Press in Sitting
Thera-Band Shoulder Overhead Press (sit) older
Instructions:
Place center of the band securely under one foot, and grasp each end of the band with palms facing forward. Lift arms forward & upward, extending your elbows with palms facing forward. Slowly return to the starting position.
TIP: Keep your back and neck straight. Don’t lift above your shoulders if it causes pain. Don't hold your breath. Relax between repetitions.
Thera-Band Shoulder Lat Pull Down (Older Adult)
Thera-Band Lat Pull Down in Standing (Older Adult)
Instructions:
Grasp the ends of the band above shoulder height with your elbows extended. Bend your elbows and bring your hands to your shoulders, pulling the band down and back. Hold and slowly return.
TIP: Keep your back and neck straight.
Thera-Band Shoulder Seated Row in Sitting
Thera-Band Shoulder Seated Row Older
Instructions:
Extend your legs and wrap middle of band around feet. Be sure band is secure by wrapping the middle around your feet so it won't slip. Grasp both ends of band with elbows straight. Pull band upward and back, bending elbows. Slowly return to starting position.
TIP: Keep your knees and back straight.
Thera-Band Shoulder Bench Press in Standing (Older Adult)
Thera-Band Shoulder Bench Press (standing) older
Instructions:
Begin with band wrapped around your upper back. Grasp both ends of band with elbows bent and palms facing inward. Push band forward, extending your elbows to shoulder level. Slowly return to starting position.
TIP: Keep your back and neck straight. Don't shrug your shoulders. Don't hold your breath.
Thera-Band Elbow Extension in Sitting
Thera-Band Elbow Extension (sitting) older
Instructions:
Stabilize one end of band in opposite hand with elbow straight. Grasp band with elbow bent. Keep elbow behind your side. Straighten your elbow, pulling the band backward. Hold steady with opposite hand. Slowly return to the starting position. Repeat on other arm.
TIP: Keep your stabilizing arm straight.
Thera-Band Elbow Curl in Sitting
Thera-Band Elbow Flexion (sitting) older
Instructions:
Place one end of the band securely under your feet and grasp the other end of the band with your palm facing forward. Keep elbow at your side. Keeping wrist straight, bend elbow, bringing your hand to shoulder. Slowly return to the starting position.
TIP: Keep your back straight. Don't hold your breath, and relax after each repetition.
Thera-Band Hip Flexion in Sitting
Thera-Band Hip Flexion (sitting)
Instructions:
Sit in a sturdy chair. Begin by looping the center of the band around the top of the knee of your exercising leg. Bring the ends of the band underneath the foot of the opposite leg to stabilize and grasp the ends by your knee. Slowly flex your hip against the band, pulling upward. Hold and slowly return.
TIP: Keep your back straight; don't lean forward.
Thera-Band Knee Extension in Sitting
Thera-Band Knee Extension
Instructions:
Sit on the edge of a sturdy chair with feet together. Begin by looping the center of the band around the ankle of your exercising leg. Bring the ends of the band underneath the foot of the opposite leg to stabilize and grasp the ends by your knee. Slowly extend your leg so your knee is straight against the band. Hold 1 to 2 seconds and slowly return.
Thera-Band Abdominal Crunch in Sitting
Thera-Band Abdominal Curl (Sitting) Older
Instructions:
Begin looping middle of the band around the back of a chair. Sit all the way back. Hold both ends of the band at your chest. Keeping ends of band at your chest, lean forward, keeping your back straight by bending at the hips. Slowly return to starting position.
TIP: Keep your back straight and bend at the hips. Be sure band is securely attached behind chair. Remember to breathe.
CAUTION: Older adults with osteoporosis should not perform this exercise!
Thera-Band Leg Press in Sitting
Thera-Band Knee Leg press (sitting) Older
Instructions:
Begin by wrapping the middle of the band around your foot. Grasp the ends of the band at your chest, taking up the slack while you bend your hip and knee. Press your foot downward into the band, extending your hip and knee. Hold and slowly return.
TIP: Keep your back straight.
Thera-Band Knee Squat (at side)
Thera-Band Knee Squat
Instructions:
Stand on the middle of the band with both feet. Grasp the ends of the band at hip level. Perform squat, keeping back & elbows straight. Hold and slowly return.
TIPS: Keep your back straight and knees pointing forward. Don’t allow your knees to rotate inward or outward.
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.