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Thera-Band Strengthening for Diabetes

Created By: The Academy

Description:
These exercises have been shown to improve muscle mass and strength in diabetic patients (Brandon et al. 2003, Cauza et al. 2005, Ishii et al. 1998)

Instructions:
Perform these exercises with a resistance level that allows you to complete 15-20 repetitions to fatigue; start with one set and progress to 2 sets of 20. Increase to the next color resistance level when these exercises become easy.

Thera-Band Shoulder Extension in Standing

Thera-Band Shoulder Extension in Standing
Instructions:
Begin by standing the middle of the band. Grasp the end of the band in your hand and take up the slack. Keeping your elbow straight, extend your arm backward. Hold and slowly return.
TIP: Keep your back straight; don't lean over.

Thera-Band Shoulder Upright Row in Standing

Thera-Band Shoulder Upright Row in Standing
Instructions:
Place middle of the band under both feet and grasp each end of the band with palms facing down. Pull the ends of the band upward toward your chin, lifting your elbows upward. Hold and slowly return to the starting position.

Thera-Band Elbow Flexion (Bilateral) in Standing

Thera-Band Elbow Flexion (Bilateral) in Standing
Instructions:
Wrap the middle of the band around both feet and grasp each end of the band with palms facing forward. Keep elbows at your side. Keeping wrists straight, bend elbow, bringing your hands to shoulders. Slowly return to the starting position.
TIP: Keep your back straight! Don't slouch or lean forward.

Thera-Band Hip Extension (Kick Backs) in Standing

Thera-Band Hip Extension Older
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 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 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 Knee Chair Squat

Thera-Band Knee Minisquats
Instructions:
Begin with center of band under feet. Grasp ends of bands with hands by sides. Keep tension in the band with elbows straight. Keeping your elbows straight, slowly bend your knees while leaning forward slightly at the hips. Slowly return to starting position.
TIP: Keep your back straight.

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 Shoulder Overhead Press in Standing

Thera-Band Shoulder Overhead Press (standing) Older
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)

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 Ankle Plantarflexion in Sitting

Thera-Band Ankle Plantarflexion
Instructions:
Wrap the middle of the band around your foot. Grasp the ends of the band at your waist, taking up the slack. Push your foot down into the band. Hold and slowly return.

Thera-Band Ankle Calf Raise in Standing

Thera-Band Ankle Calf Raise
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 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 Lunge (Older Adult)

Thera-Band Lunge (Older Adult)
Instructions:
Stand with one foot on the middle of the band. Grasp ends of bands. Place other leg behind with knee slightly bent. Keeping your trunk upright, bend your front knee, lowering the body straight down, then return to the upright position against the band.
TIPS: Keep your back straight; avoid rounding your back.
Purchase Products Used in this Exercise Routine:

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.

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