Incorporate a daily walking program using a pedometer, toward a goal of 10,000 steps per day.
Thera-Band Elbow Biceps Curl (standing)
Instructions:
Stand on the middle of the tubing. Grasp the ends of the tubing. Lift the tubing upward, bending your elbows and palms up. Keep your elbows by your side. Hold and slowly return.
VARIATION: Perform with palms facing downward.
TIP: Keep your back straight; avoid leaning backward or rounding your back.
Thera-Band Elbow Extension Kick Back
Instructions:
Begin with one leg slightly in front of the other. Stand on the end of the band with the front foot. Bend forward at the hips, keeping your back straight. Grasp end of band with shoulder extended and elbow bent. Pull band backward by extending elbow, keeping your shoulder extended as well. Hold and slowly return.
Thera-Band Shoulder Seated Row in Sitting
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 Lateral Raise in Standing
Instructions:
Place center of the band under both feet and grasp each ends with palms facing forward. Keep elbows at your side. Keep elbows straight and lift band upwards. Slowly return to starting position.
TIP: Keep your back straight and tummy tight. Don't perform this exercise if it causes shoulder pain. Don't hold your breath, and relax between each repetition.
Thera-Band Shoulder Overhead Press in Standing
Instructions:
Place center of the band securely under one or both feet, 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 Bench Press in Standing (Older Adult)
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 Shoulder Front Raise in Standing
Instructions:
Stand on the middle of the band under your feet. Grasp the ends of the band. Lift upward, keeping your elbows straight and thumbs up. Stop at shoulder level. Hold and slowly return.
VARIATION: Lift arms completely overhead for full range of motion.
TIP: Keep your shoulder blades down; avoid shrugging your shoulders. Keep your back straight.
Thera-Band Shoulder Reverse Flies
Instructions:
Securely attach the middle of a long band or tubing in front of you at shoulder level. Grasp the other end of the band in front of you at shoulder level. Pull the bands outward and back. Hold & slowly return.
TIP: Keep your back and neck straight, and avoid leaning over.
VARIATION: Perform in sitting
Thera-Band Shoulder External Rotation at 0 degrees
Instructions:
Begin with one end of the band securely attached at waist-height. (You may place a towel roll under your arm as well.) Grasp the other end of the band with tension. Pull the band away from the wall, rotating your forearm outward. Hold and slowly return.
TIP: Be sure to keep your forearm parallel to the ground, your elbow by your side, and your wrist straight.
Thera-Band Shoulder Internal Rotation at 0 degrees
Instructions:
Begin with one end of the band securely attached at waist-height. (You may place a towel roll under your arm as well.) Grasp the other end of the band with tension. Pull the band away from the wall, rotating your forearm inward. Hold and slowly return.
TIP: Be sure to keep your forearm parallel to the ground, your elbow by your side, and your wrist straight.
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.