Thera-Band Tubing with Door Anchor
Instructions:
Pull webbing of Door Anchor through clasp to create 2 loops at end opposite of disk. Slide one handle of the tubing up through one loop and then down through the second loop of the Door Anchor. Pull and tighten the Door Anchor loops down securely on the tubing to fix length as needed.
Thera-Band Tubing Shoulder Dynamic Hug
Instructions:
Grasp both handles and wrap the tubing around your upper back. Bend your elbows and slightly abduct your shoulders. Bring the handles together, and cross over the other forearm. Keep your wrist straight and elbows slightly bent. Hold and slowly return.
Thera-Band Tubing Shoulder Depression
Instructions:
Place the middle of the tubing around the back of your neck and shoulders, and grasp the handles at your hips. Wrap the tubing around your hands as needed to increase tension in the tubing. Keeping your elbows straight, push down against the tubing. Hold and slowly return.
Thera-Band Tubing Long-Sitting Row
Instructions:
Sit on mat with legs extended forward. Securely wrap the middle of the tubing around your feet to prevent it from slipping. Grasp the handles with your arms extended in front of you. Pull the tubing toward your hips, bending your elbows. Hold and slowly return.
Keep your knees and back straight.
Thera-Band Tubing Shoulder Serratus Press
Instructions:
Attach one end of the tubing to a door or sturdy object behind you at shoulder level. Grasp the handle with your arm at shoulder level with your elbow straight to start the exercise. Push the handle forward, keeping your elbow and wrist straight. Hold and slowly return.
Thera-Band Tubing Shoulder External Rotation
Instructions:
Securely attach the middle of the tubing to a door or sturdy object. Place a rolled-up towel under your arm. Bend your elbow at your side and bring your forearm in front of your body. Grasp handle and pull outward, keeping your elbow by your side, and forearm parallel to the ground. Hold and slowly return. Keep your wrist straight.
Thera-Band Tubing Shoulder Flexion
Instructions:
Grasp both handles and stand on the middle of the tubing. Lift your arm upward in front or your body. Keep your elbow straight and thumb facing upward. Lift to shoulder level, hold and slowly return.
Thera-Band Tubing Shoulder Extension
Instructions:
Securely attach the middle of the tubing to a door or sturdy object in front of you. Grasp handle and pull toward from your body, keeping your elbow and wrist straight. Hold and slowly return.
Thera-Band Tubing Shoulder Scaption
Instructions:
Grasp both handles and stand on the middle of the tubing. Lift your arm out to your side and slightly forward (about 30 degrees from your body). Keep your elbow straight and palm facing forward. Lift to shoulder level, hold and slowly return.
Thera-Band Tubing Shoulder Internal Rotation
Instructions:
Securely attach the middle of the tubing to a door or sturdy object. Place a rolled-up towel under your arm. Bend your elbow at your side. Grasp handle and pull across your body, keeping your elbow by your side, and forearm parallel to the ground. Hold and slowly return. Keep 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.