Instructions:
Step up onto stairs or steps facing forward. Use the railing or other sturdy object for balance if needed.
Thera-Band Cuff Weight Standing Hamstring Curl
Instructions:
Attach the cuff weight just above your ankle. Keep you knee steady as you bend your knee, bringing your heel upward. Hold and slowly return. Stand next to sturdy object for support if needed.
Thera-Band Cuff Weight Straight Leg Raise
Instructions:
Attach the cuff weight to your ankle. Bend your opposite knee to about 90 degrees. Lift your leg until it is parallel with your other thigh, keeping your knee straight. Hold and slowly return without letting your knee bend.
Instructions:
Loop the band around your ankle, and stabilize the other end of the band to a stationary object near the floor. Face away from the attachment, keep your knees straight and kick forward. Keep your back straight, and avoid leaning or bending over. Hold and slowly return.
Thera-Band Hip Extension (Kick Backs) in Standing
Instructions:
Begin by looping the middle of the band around the ankle of the exercising leg. Place the ends of the band under the opposite foot to stabilize the band and grasp the ends in your opposite hand. Keeping your knee straight, extend your leg backwards against the band. Hold and slowly return.
TIP: Keep your back straight; don't lean over.
Thera-Band Hip Abduction (Kick Outs) in Standing
Instructions:
Begin by looping the middle of the band around the ankle of the exercising leg. Place the ends of the band under the opposite foot to stabilize the band and grasp the ends in your opposite hand. Keeping your knees straight, kick your leg outward against the band. Hold and slowly return.
TIP: Keep your back straight; don't lean over.
Thera-Band Ankle Dorsiflexion (Foot Raises) in Sitting
Instructions:
Begin by wrapping the middle of the band around the foot of the ankle you are exercising. Place the ends of the band under the opposite foot to stabilize the band. Grasp the ends of the band at your opposite knee. Lift your foot upward against the band. Hold and slowly return.
Thera-Band Ankle Calf Raise in Standing
Instructions:
Place the middle of the band under the balls of both feet. Grasp the ends of the band at your hips. Keeping your elbows straight, raise your heels off the floor. Hold and slowly return.
Thera-Band Shoulder Front Raise in Sitting
Instructions:
Place one foot over the middle of the band, securing the band on the floor (wrap band around foot for extra security). Grasp both ends of the band. Keeping elbows straight in front of you, lift the bands to shoulder level. Keep your thumbs pointing upward.
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 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 Elbow Extension in Sitting
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
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.
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.