Thera-Band Elbow Flexion (Bilateral) in Sitting
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 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 Shoulder Bench Press in Sitting
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 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 Pull Back in Standing
Instructions:
Grasp the ends of the band in front of you at shoulder height, and take up the slack. Pull the band outward, keeping your elbows straight and pinch your shoulder blades together. Slowly return.
TIP: Keep your lower back straight. Don't hold your breath, and relax after each repetition.
Thera-Band Hip Flexion in 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
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 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.
Instructions:
Securely attach one end of the band to a sturdy object. Attach the band above your ankle. Keeping your knee straight, bring your leg inward toward the opposite leg. Hold and slowly return. Use a sturdy object nearby for balance if needed.
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 Knee Chair Squat
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.
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.