Resistance Tubing

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ResistanceBand&TubingInstructionManualVolume4

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InstructionManual

TableofContentsIntroduction...........................................2InformationforHealthcareProfessionals....................3InformationforPatientsandConsumers....................4PracticalExerciseTips...................................5CaringforElasticBandsandTubing.......................5DirectionsforHandling,Connecting,andSecuringThera-Band®ResistanceBandsandTubing..................6ExerciseResistancePullForceCharts......................11Outcomes...........................................13ExerciseListSummary.................................14ExerciseIllustrations...................................15www.Thera-BandAcademy.com..........................39

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IntroductionRecognizedastheoriginalsystemofprogressiveresistanceforover25years,andendorsedbytheAmericanPhysicalTherapyAssociation(APTA),Thera-Band®elasticresistancehasbeenproventoincreasestrength,mobilityandfunction,aswellasreducejointpain1,2,3.Evidence-basedexerciseprogramsutilizingTheraBandbandsandtubingrehabilitateinjuries,improvethefunctionalabilityofolderadults,improveathleticperformance,andaidintreatingmanychronicdiseases.Thera-Band®resistancebandsandtubingarelow-cost,portableandversatile.Madeofnaturalrubberlatex,theyareeasilyrecognizedbythetrademarkThera-Band®colorsyellow,red,green,blue,blackandsilver,aswellasourothercolorsoftanandgold.Advancingthroughthesequentialsystemofprogressiveresistanceprovidespositivereinforcementandfeedbackforgaugingresults.Theprogressiveresistancelevelsspeakofsuccess;thecolorstellyouitsThera-Band®.Thera-Band®ColorTanYellowRedGreenBlueBlackSilverGold*ResistanceLevelExtraThinThinMediumHeavyExtraHeavySpecialHeavySuperHeavyMaxWorkoutlevelBeginnerBeginnerBeginner/IntermediateIntermediateIntermediate/AdvancedAdvancedAdvancedPlusAdvancedPlus

InformationforHealthcareProfessionalsIndications

Inadditiontogeneralwellnessandfitnessprograms,elasticresistanceisindicatedforuseinavarietyofimpairments:ResistancetrainingforPosturalimpairmentsMotorfunctionimpairmentsMuscleperformanceimpairmentsStretchingexercisesformusclelengthimpairmentsBalancetrainingforbalanceandgaitimpairmentsCardiotrainingforcardiorespiratoryimpairmentsFunctionalandsport-specifictrainingforfunctionallimitations

ProductSafetyUseofanyproductsdescribedinthismanualcancauseseriousinjurywhennotusedproperly.Healthcareprofessionalsareadvisedtoprescribeonlythoseexercisesdeemedsafefortheirpatients.Forpatientsusingthebandsortubingaspartofahometherapyprogram,itisimperativetoinstructthepatientonsafeandproperuseofthebandsortubingtoavoidinjury.Patientswithlatexaller

giesshoulduseThera-Band®Latex-Freeresistancebands.Avoidchoosingbandsandtubingthataretooshort.Healthcareprofessionalsshouldensureadequatelengthofthebandtoavoidhighpullforcesandtoprovidemoreusercontrol.AvoidexercisesthatinvolvestretchingtheThera-Bandresistancebandortubeinsuchafashionthatitmaysnaptowardtheheadandcauseinjurytotheheadoreyes.Protectiveeyewearshouldbewornifperformingthistypeofexercise.Alwaysexaminetheresistivebandortubebeforeuseforsmallnicks,tears,orpuncturesthatmaycausethebandtobreak.Ifyoufindanyflaws,discardtheproductandreplacebeforeperforminganyexercises.Besuretheresistancebandortubingissecurelyanchoredtoasturdyobjectorattachmentbeforeusing.Donotoverstretchbandsortubingbymorethan3timesitsrestinglength.Example:a12(30cm)bandshouldnotbestretchedtomorethan36(90cm)totallength.3

*BandsonlyForthosewhohaveallergiestolatex,Thera-BandLatexFreeResistanceBandsprovidethesamebenefitsasregularbands.

1.JetteAMetal.1999.ExerciseItsnevertoolate:TheStrongforLifeProgram.AmJPublicHealth:89(1):66-72.2.MikeskyAEetal.1994.Efficacyofahome-basedtrainingprogramforolderadultsusingelastictubing.EuropJApplPhysiol:69:316-320.3.ToppR.etal.2002.Theeffectofdynamicversusisometricresistancetrainingonpainandfunctioningamongadultswithosteoarthritisoftheknee.ArchPhysMedRehabil:83:1187-1195.



Foracomprehensivedatabaseofreferences,visitwww.Thera-BandAcademy.com/research.2



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InstructionManual

InformationforPatientsandConsumersPrecautionsAlwaysconsultyourphysicianbeforebeginninganexerciseprogram.Yourrehabilitationorexerciseprofessionalshouldhelpdevelopanindividualizedprogramtomeetyourneedsandabilities.Useofanyproductsdescribedinthismanualcancauseseriousinjurywhennotusedproperly.PatientswithlatexallergiesshoulduseThera-Band®Latex-Freeresistancebands.AvoidexercisesthatinvolvestretchingtheThera-Bandresistancebandsortubinginsuchafashionthattheymaysnaptowardtheheadandcauseinjurytotheheadoreyes.Ifthesetypesofexercisesareprescribed,protectiveeyewareshouldbeworn.Thera-Bandresistancebandsandtubingarenottoys;consultaphysicianbeforeallowingchildrentoexercise.Ifyouexperiencesharppain,shortnessofbreath,dizzinessorlightheadednesswithanyoftheseexercises,stopimmediatelyandcontactyourhealthcareprovider.Aswithanyexerciseprogram,musclesorenessmaybeexperiencedoverthefirstfewdays.Ifyourpainshouldpersistformorethan3or4days,consultyourphysicianortherapist.Donotexercisewhileexperiencingpain.Besuretheresistancebandortubingissecurelyanchoredtoasturdyobjectorattachmentbeforeusing.Donotoverstretchtheresistancebandortubebymorethan3timesitsrestinglength.Example:a12(30cm)bandshouldnotbestretchedtomorethan36(90cm)totallength.ProtecttheThera-Bandresistancebandor

tubingbykeepingitawayfromsharpobjects.Removeringsfromthefingersbeforeusingtheresistancebandsortubing.Beawareoflong,sharpfingernails.

PracticalExerciseTipsWithallexercises,postureandbodyalignmentiscritical.Keeptheshouldersandhipsaligned,tightentheabdominals,andrelaxtheknees.BesuretopracticethesafestposturepossiblebymaintaininganaturalspinalcurveUsethebandortubingprescribedbyyourphysicianortherapistfortheprescribedsetsandrepetitions.Restbetweensets.Includeproperwarm-upandcool-downactivitieswithyourelasticresistancetrainingprogram.Performallexercisesinaslowandcontrolledmanner.Atnotimeshouldyoufeeloutofcontrol;remembertocontrolthebandortubingratherthanallowingittocontrolyou.Donotallowthebandortubingtosnapback.Avoidhyperextendingorover-flexingjointswhenex

ercising.Dontlockthejoints.Breatheevenlywhileperformingtheseexercises.Exhaleduringthemoredifficultphaseoftherepetition.Dontholdyourbreath.Forbeginners,performtheexerciseswithoutthebandortubinguntilyouarecomfortable,thenaddresistance.Beginwith8to10exercisesthattargetmajormusclegroups.Exercisewiththecolorbandthatwasprescribedforyou,orwithacolorthatallowsyoutocomplete2to3setsof10to15repetitionswithmildfatigueonthelastset.Progresstothenextcolorbandwhenyouareabletoeasilycompletethe3setsof10to15repetitions.

CaringforElasticBandsandTubingAlwaysexaminetheresistancebandortubingbeforeuseforsmallnicks,tears,orpuncturesthatmaycausethebandtobreak.Ifyoufindanyflaws,discardtheproductandreplacebeforeperforminganyexercises.Storeallresistanceband

sandtubingoutofdirectsunlightandawayfromextremetemperatures.Afteruseinchlorinatedwater,rinsethebandsortubingwithtapwateranddryflat.Ifthebandsortubingbecomessticky,cleanwithmildsoapandwater,dryflat,andthendustwithtalcumpowder.

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InstructionManualCreatingLoopsLoopscanbeeasilycreatedforupperorlowerbodyexercises.

DirectionsforHandling,Connecting,andSecuringThera-Band®ResistanceBandsandTubingAlwaysexamineyourbandortubingbeforeuse;discardandreplaceifyounoticeanytearsornicks.Protecttheeyesduringexercisesthatmaycausethebandortubingtosnapbacktowardthehead.Checkroutinelyforevidenceofwearofthebandortubingatconnectionpointsandreplacethebandifevidenceisfound.HandlingtheBandsYourelasticbandortubingshouldbesecurelyattachedtoyourhandorfootbeforeusetoavoidslippageandpossibleinjury.Doublewrappingthebandmayhelpsecureittoyourhandorfoot.Neverexercisewiththebandortubingunlessitiswrappedaroundyourhand.GripWrapLaythebandflatinyourhandwiththeendtowardyourpinkyfinger.Wrapthelongendofthebandaroundthebackofyourhand.Repeatasneeded.Firmlygrasp.

Shortlengthloop:Tieeachendinasquareknot

Longlengthloop:Tieendstogetherinasimpleknot,leavinglongloop.

UsingBandsforLowerBody

PalmWrapBeginwithpalmsupandendsofbandbetweenthethumbandfinger.Rotateyourpalmsinward,bringingthebandaroundthebackofyourhands.Repeatasneeded.Firmlygrasp.

FootLoop:Standonthemiddleoftheband.Loopoverthetopofthefootandstabilizeotherendswithoppositefoot.

FootWrap:Standonthemiddleoftheband.Wraponeendaroundthetopofthefoot.

EuroWrapBeginwithyourpalmfacingforwardandtheendsofthebandbetweenthethumbandpalm.Rotateyourarminward.Turnyourhanddownward,bringingthebandaroundthebackofyourhand.Returnthepalmfacingforward,bringingthe

bandbetweenthethumbandfingers.

AnkleWrap:Placethebackofyourankleinthemiddleoftheband.Crosstheendsinfrontofyourankleandbringthemdownonthesidesoftheankle.Crosstheendsunderthefootandbringuparoundthesides.7

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InstructionManualHandlingtheTubing

InstructionManualUsingElasticResistanceAccessoriesAccessoriescanalsobeusedtoconnectorsecureelasticresistance,includinghandles,dooranchors,extremitystraps,sportshandles,andAssiststraps.Monitortheattachmentperiodicallyforslippageandtightenasnecessary.UsingtheCinchingSystem(Handles,DoorAnchors,ExtremityStrapsandSportsHandle):Whilepullingdowntheblackbuckleontheaccessory,pushupthewebbingtocreateadoubleloop.Threadoneendofthebandortubingthroughoneloopandbackthroughtheother.Tightendownthebuckletolockinplace.Loopabandonceandtubingtwicetosecuresafely.Slidebuckletowardstheloopedbandortubingtotighten.

LoopedHandle:Beginbywrappingthetubingaroundthepalmtodeterminethesizeoftheloop.Makealoopbycrossingthetubingoverandaround,pullingtheendthroughthehole.Besuretheloopsaretightandsecurebeforeusingthetubing.Repeatontheotherendoftubing.

Placeentirehandthroughthetubingloopandgrasp.

UsingtheAssiststrap:LaytheendofthebandoverthemiddleoftheAssist(betweenthelargeandsmallloops).BringthelargeloopoftheAssistthroughthesmallloop.CinchtheAssistdowntotighten.

LegTubingLoop:Placeoneendofthetubingloopthroughtheloopontheother

endofthetubingmakingalargeloop.Stepintothelargeloopandpullontheendofthetubingtotighten.

PlacewristinsidethelargeloopandgrasptheAssist.Usearoundthefootforankleexercises.89



InstructionManualSecuringtheBand/TubingIfyouareconnectingyourbandortubingtoanexternalstationaryobject,besurethatobjectisheavyandsturdyenoughtoresisttheexercise.Heavygymequipment*:

InstructionManual

ElasticResistancePullForceChartsElasticresistanceisauniquetypeofresistancetrainingcomparedtoothertraditionalforms,suchasisotonicorisokineticresistances.Theresistanceprovidedbyelasticbandsortubingisbasedontheamountthatthebandortubingisstretched.Thisresistancecanbemeasuredinpoundsofforcedependingonthepercentagethebandortubingisstretchedfromitsrestinglength;thisisknownasforce-elongation.Regardlessofhowlongthebandortubingisbeforeitsstretched,theforceproducedatitsstretchedlengthdependsonthepercentelongation.Forexample,aninitial2foot(60cm)lengthofgreenbandthatisstretchedto4feet(120cm)(doubleitsrestinglength),isat100%elongation.Therefore,theresistanceofthebandis5pounds(2.3kg)atthatelongation.Ifthebandisthenfurtherstretchedto6feet(180cm)(200%elongation),theresistancewouldbeabout8pounds).Thereisapproximatelya20-30%increaseinresistancebetweenThera-Bandcolorsat100%elongation.

*RecommendusingtheAssiststrapwithexternalequipment

ResistanceinPoundsofThera-Band®ResistanceBasedonPercentElongation

ResistanceinPoundsYellow25%1.11.82.42.93.43.94.34.85.35.8Red1.52.63.33.94.44.95.45.96.47Green23.24.255.76.57.27.98.89.6Blue2.84.65.97.18.19.110.111.112.113.3Black3.66.38.19.71112.313.514.816.217.6Silver58.511.113.215.217.118.9212325.3Gold7.913.918.121.624.627.530.333.436.640.1

PercentElongation

Door(UsingDoorAnchor):

WallTree(UsingAssistStrap)

50%75%100%125%150%175%200%225%250%

DatafromPageetal.2000.JOSPT30(1):A47-8.

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ResistanceinKilogramsofThera-BandResistanceBasedonPercentElongationResistanceinKilogramsYellowRed0.71.21.51.82.02.22.52.72.93.2Green0.91.51.92.32.63.03.33.64.04.4Blue1.32.12.73.23.74.14.65.05.56.0Black1.62.93.74.45.05.66.16.77.48.0Silver2.33.95.06.06.97.88.69.510.511.5Gold3.66.38.29.811.212.513.815.216.618.2

OutcomesClinicalresearchhasproventhatelasticresistiveexercise,includingThera-Band®resistancebandsandtubing:IncreasesStrengthIncreasesPowerImprovesBalaceandProprioceptionPreventsFallsImprovesPostureDecreasesPainImprovesGitIncreasesGripStrengthImprovesCardiovascularFitnessDecreasesBloodPressureDecreasesDisabilityandImprovesFunction

PercentElongation

25%50%75%100%125%150%175%200%225%250%

0.50.81.11.31.51.82.02.22.42.6

Ourdatabasecontainsover500articlesandstudiesonelasticresistanceincludingnearly100randomizedclinicaltrialsusingelasticresistance.

Whenappliedasanexercise,elasticresistanceoffersastrengthcurve(torque)similartohumanstrengthcurvesandisotonicresistanceexercises(abell-shapedcurve).Thisisbecauseoftheanglecreatedbetweentheelasticresistanceandthelever-arm,theForceAngle.

LeverArmForceAngle

Foracomprehensivedatabaseofreferences,visitwww.Thera-BandAcademy.com/research.

Force

3530

ShoulderTorque

YellowRedGreenBlueBlackSilver5#10#

Torque(N-m)

2520151050306090120150

ShoulderAngle

DatafromHughesetal.1999.JOSPT29(7):413-420

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ExerciseListJointShoulderLevel1Isolated/RehabFlexion(Unilateral)Extension(Unilateral)Abduction(Unilateral)Adduction(Unilateral)ScaptionInternalRotationExternalRotationElbowFlexionElbowExtensionWristFlexionWristExtensionSupinationPronationUlnarDeviationRadialDeviationHorizontalAdduction(Unilateral)SerratusPressHorizontalAbduction(Unilateral)ShrugScapularRetractionIsometricExtensionIsometricSideBendingIsometricRotationCurl-upTrunkTwistBackExtensionHipFlexion(standing)HipFlexion(sitting)HipExtensionHipAbductionHipAdductionHipInternalRotationHipExternalRotationHipAbduction+ExternalRotation(Clam)TerminalKneeExtensionKneeExtension(Sitting)KneeExtension(Prone)KneeFlexion(Sitting)KneeFlexion(Prone)MinisquatDorsiflexionPlantarflexionInversionEversionLowerAbcrunchSideBendDiagonalLiftDiagonalChopDeadLiftQuickKicksLevel2Multi-joint/FitnessLateralRaiseFrontRaiseOverheadPressDiagonalFlexionDiagonalExtension

Thera-Band®ResistanceBandsandTubingExercises

ShoulderShoulderFlexion*Standonelastic.Beginwitharmatside,elbowstraight,thumbup.Graspelasti

c.Raisearminfrontoverhead,keepingelbowstraight.Slowlyreturntostartingposition.

Arms

KickBackConcentrationCurl

Chest

ChestPressChestFliesDynamicHugSeatedRowLatPullDownReverseFliesUprightRowBentOverRow

UpperBack

ShoulderExtensionSecureelasticatwaistlevelasshown.Graspelasticandpullarmbackwardskeepingelbowstraight.Slowlyreturntostartposition.

Neck

AbsandBack

Hips

ShoulderAbduction*Standonelastic.Beginwitharmatside,elbowstraight,holdingelastic,palm

forward.LegPressSquatLunge1-legminisquat

Knees

Raisearmupward,outtosideandoverhead.Slowlyreturntostartingposition.

Ankles

*Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt



hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultofthebandortubesnappingtowardsthefaceifgripislostorifthebandortubebreaks.

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InstructionManualLateralRaise

ShoulderAdductionAttachelastictosecureobjectatwaistlevel.Graspelasticinhand.Pullarminward,keepingelbowstraight.Slowlyreturntostartpositionandrepeat.

Standonelastic.Holdelasticinbothhands.Beginwitharmsatsides.Positiopalmsforward.Keepelbowsstraightandliftarmstoshoulderlevel.Slowlylowerandrepeat.

Scaption(AbductioninScapularPlane)Standonelastic.Beginwitharmatside,elbowstraight,holdingelastic,thumbup.Raisearminapositionhalfwaybetweenthefrontandside,overhead.Slowlyreturntostartingposition.

FrontRaise*Secureelasticatwaistlevelasshown.Graspelasticandpullarmbackwardskeepingelbowstraight.Slowlyreturntostartposition.

OverheadPress*ShoulderInternalRotationSecureelasticatwaistlevel.Sitorstandwithinvolvedsidetoelastic,elbowat90degrees,armatside.Graspelasticandpullhandinward,acrossbody,as

shown.Slowlyreturntostartpositionandrepeat.Standonelastic.Graspelasticinhands,armsatside,elbowsbent,asshown.Pusharmsupandoverhead.Slowlyreturntostartpositionandrepeat.

ShoulderDiagonalD1Flexion*Secureelastictosecureobjectatfloorlevel.

ShoulderExternalRotationAttachelastictosecureobjectatwaistlevel.Placepillowbetweenelbowandbody.Graspelasticinhand,elbowbentto90degrees.Rotatearmoutwardandreturn.Slowlyreturntostartpositionandrepeat.

Sitorstand,armatside.Graspelasticinhand,palmforward.Liftarmupward

andacrossbodytooppositeshoulder,bendingelbow,endingwithpalminward.Slowlyreturntostartpositionandrepeat.*Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringthisexercisetoprotectagainstpossibilityofeyeinjuryasaresultofthebandortubesnappingtowardsthefaceifgripislostorifthebandortubebreaks.

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ArmsShoulderDiagonalD2Flexion*Attachelastictosecureobjectatfloorlevel.Beginwitharmcrossedovertrunk,holdingelastic,palminward,atoppositehip.Raisearmupanddiagonallyacross,endingwithpalmfacingforward.Slowlyreturntostartpositionandrepeat.

ElbowFlexion*StandonelasticGraspelasticinhand,palmup,armstraight.Pullupward,bendingatelbow.Slowlyreturntostartpositionandrepeat.

ShoulderDiagonalD1Extension*Attachelastictosecureobjectasshown.Graspelasticwithhandatoppositeshoulder,palminward.Pullarmdownandacrossbody,endinginpalmoutward.Slowlyreturntostartpositionandrepeat.

ElbowExtensionAttachelastictosecureobjectatwaistlevel.Graspelastic,thumbup,elbowbent,asshown.Straightenelbow,keepingelbowatside.Slowlyreturntostartingposition.

ShoulderDiagonalD2Extension*Attachelastictosecureobjectaboveheadlevel.Beginwitharmupandoutfromsideasshown.Graspelastic,palmforwardandpulldownandacross.Endwithhandatoppositehip,palminward.Slowlyreturntostartpositionandrepeat.

WristFlexionSecureelasticunderfoot.Graspelasticinhand.Placeforearmontablewithhandoffedgeoftable,palmup,asshown.Movewristupward.Slowlyreturntostartingposition.

*Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringthisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban

dortubesnappingtowardsthefaceifgripislostorifthebandortubebreaks.

*Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringthisexercisetoprotectagainstpossibilityofeyeinjuryasaresultofthebandortubesnappingtowardsthefaceifgripislostorifthebandortubebreaks.

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WristExtensionSecureelasticunderfoot.Graspelasticwithhand.Placeforearmontablewithhandoffedgeoftable,palmdownasshown.Movewristupward.Slowlyreturntostartingposition.

RadialDeviationSecureelasticunderfoot.Supportforearmontableorkneeasshown.Holdelasticinhand,thumbup.Movehandupward.Returntostartpositionandrepeat.

SupinationSecureelasticnearfloor.Supportforearmontableorarmchair.Positionhandpalmdownwithelasticcrossingoverthumbasshown.Rotatehandtopalmup,elasticshouldresistthismovement.Slowlyreturntostartposition.

ElbowKickBack*Holdelasticinhandofinvolvedarm.Placeoneendofelasticunderoppositefoot.Slightlybendhipsandsupportupperbodywithotherarmasshown.Pulluponelastic,raisingelbowtoshoulderheight.

Pronation

Secureelasticnearfloor.Supportforearmontableorarmchair.Positionhandpalmupwithelasticcrossingunderthumbasshown.Rotatehandtopalmdown,elasticshouldresistthismovement.Slowlyreturntostartposition.

Extendelbowbackward,contractingTriceps.Slowlyreturntostartpositionandrepeat.

ConcentrationCurl*Attachelastictosecureobjectatfloorlevel.Graspelasticinhands,palmsup,armsstraight.Pullupward,bendingatelbows.KeeptrunkstraightSlowlyreturntostartpositionandrepeat.

UlnarDeviation

Sitandsecureendsofthebandunderyourfeet,creatingaloopinthemiddle.Keepelbowatside,graspmiddleloopofband,keepingthumbforward.Keepelbownexttosideandmovewristbackward.Holdandslowlyreturnandrepeat.


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ChestChestFliesHorizontalAdduction*Attachelastictosecureobjectatshoulderlevel.Graspelasticininvolvedhandandpullinward,acrossbody,asshown.Keepelbowstraightanddonottwistatwaist.Slowlyreturnandrepeat.Securemiddleofelastictostationaryobjectatshoulderlevel.Faceawayfromattachmentinastaggeredstep,oneleginfrontofotherasshown.Graspbandsatshoulderlevelwithyourelbowsstraight.Keepelbowsstraightandpullinwardwithpalmsinward.Slowlyreturnandrepeat.

SerratusPressAttachelastictosecureobjectatshoulderheight.Faceaway,graspelasticinhandwithelbowstraight,arminfront,asshown.Pusharmforward.Slowlyreturntostartposition.

DynamicHugBeginwithbandwrappedaroundupperback,holdingeachendinhands.Abductshouldersto60degreesandbendelbowsto45degrees.Keepshoulderselevatedandpusharmsforwardandinwardinahuggingmotion.

ChestPressAttachelastictosecureobjectatshoulderlevel.Sitorstandasshown.Holdelasticinhands,armsoutfromside,elbowsbent,asshown.Pushforward,straighteningelbows.Slowlyreturntostartpositionandrepeat.

Whenhandstouch,hold,slowlyreturntostartpositionandrepeat.


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UpperBackHorizontalAbduction*Attachelastictosecureobjectatshoulderlevel.Graspelasticwithhand,asshown.Pullarmoutward,keepingelbowstraight.Donottwistatwaist.Slowlyreturntostartpositionandrepeat.

SeatedRowAttachelastictosecureobject.Graspelasticinhands.Sitinchairwithbackunsupported,maintainingproperposture.Keepelbowsnearsides,elbowsbent.Squeezeshoulderbladestogether,pullingarmsback.Slowlyreturntostartandrepeat.

Shrug*Stand,armsatsides.Standonelasticasshown,holdingelasticinhands.Raiseshouldersupwardtowardsears,androllbackwards.Keepelbowsstraight.Slowlyreturntostartposition.

LatPullDown*Attachelasticoverheadtosecureobject.Graspelasticinhandsasshown.Pulldown,bendingelbows,squeezingshoulderbladestogether.Slowlyreturntostart

positionandrepeat.

ScapularRetractionHoldarmsatsideswithelbowsbent,holdingendsofelasticineachhand.Squeezeshoulderbladestogetherbymovinghandsoutwardslightly.Slowlyreturntostartingposition.

ReverseFlies*Graspelasticinhands,elbowsstraight,asshown.Movearmsawayfromeachother,outtosides.Slowlyreturntostartposition.

*Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringthisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban

dortubesnappingtowardsthefaceifgripislostorifthebandortubebreaks.


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NeckUprightRow*Standonelastic.Graspelasticinbothhandsinfrontofhips,elbowsstraight.Liftupwardtowardchin,bendingelbows.Keephandsclosetochest.Slowlylowerandrepeat.

IsometricCervicalExtension*Placemiddleofbandaroundbackofhead.Graspendsofbandinhandswithelbowsbent,andholdinfrontofheadasshown.Keepneckinaneutralpositionwithchinslightlytuckedinward.Holdheadandnecksteadyanddonotallownecktobend.Extendelbows,stretchingthebandinfront.Slowlyreturnandrepeat.

IsometricCervicalSideBending*Placemiddleofbandaroundbackofhead.Graspbothendsofbandinhandwithbentelbow,toonesideofheadasshown.Keepneckinaneutralpositionwithchinslightlytuckedinward.Extendelbowoutwardtoside,stretchingthebandawayfromhead.Holdheadandnecksteadyanddonotallownecktobend.Slowlyreturnandrepeatextendingwithotherhand.

BentOverRow*

Secureelasticunderoppositefoot.Holdelasticininvolvedarm.Slightlybendhipsandkneesandsupportupperbodywithotherarmasshown.Pulluponelastic,raisingelbowtoshoulderheight.Slowlyreturntostartpositionandrepeat.

IsometricCervicalRotation*Placemiddleofbandaroundbackofhead.Crosstheendsofbandoverforehead.Graspendsofbandateyelevelnearheadasshown.Keepneckinaneutralpositionwithchinslightlytuckedinward.Extendoneelbowoutwardtoside,stretchingthebandawayfromhead.Holdheadandnecksteadyanddonotallowtorotate.Slowlyreturnandrepeatextendingwithotherhand.*Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringthisexercisetoprotectagainstpossibilityofeyeinjuryasaresultofthebandortubesnappingtowardsthefaceifgripislostorifthebandortubebreak

s.*Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringthisexercisetoprotectagainstpossibilityofeyeinjuryasaresultofthebandortubesnappingtowardsthefaceifgripislostorifthebandortubebreaks.

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AbsandBackBackExtension*Attachelastictosecureobjectatshoulderlevelwhilesittingonstoolasshown.Graspelasticinhandsandholdtochest.Pullbackward,straighteningtrunk.Slowlyreturnandrepeat.

TrunkCurl-upSecurelyattachtheendsofbandtoastationaryobjectnearfloor.Lieonbackwithkneesbent,holdingendsofbandsinhands,armsinfrontandelbowsstraight.Keephandsclosetogetherandcurltrunkupward,liftingshoulderbladesfromfloor.Holdandslowlyreturn.

LowerAbdominalCrunchLieonbackwithhipsandkneesflexed.Stretchbandoverkneesandcrossunderneath.Holdeachendofbandinhandsandplacearmsatsides,withelbowsstraight.

TrunkTwistAttachelastictosecureobjectatwaistlevel.Sitinchair.Graspelasticinbothhands,holdelasticatnavel.Twistawayfromelastic.Slowlyreturnandrep

eatthesetsintheotherdirection.

Liftkneesupward,liftinghipsoffthefloor.Holdandslowlyreturn.

SideBendStand,holdingelasticinrighthand,rightfootsecuringotherendofelasticasshown.Bendtoleft,keepingelbowstraight.Slowlyreturntostartpositionandrepeat.Repeatsetswithotherside.


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InstructionManualDiagonalLift*Secureelasticatfloorlevel.Graspelasticinbothhands.Bendathipskneesifneededandrotatetrunk,pullingupwardandacrossasshown,keepingbackinneutralposition.Slowlyreturnandrepeat.

InstructionManual

HipsHipFlexion(Standing)Attachelastictosecureobjectatanklelevel.Loopbandaroundankle.Stand,facingawayfromthepull.Extendlegforward,keepingkneestraight.Slowlyreturntostartpositionandrepeat.

HipFlexion(Sitting)Sitinchair.

DiagonalChop*Secureelasticabovehead.Graspelasticinbothhands.Pulldownwardandacross,rotatingtrunk,bendingathipsandkneesasneeded,butkeepingbackneutral,asshown.Slowlyreturnandrepeat.

Loopelasticaroundthighslightlyaboveknee,stabilizeendsofbandunderoppositefoot.Liftonelegup,slowlyreturn.Repeat.

HipExtensionAttachelastictosecureobjectatanklelevel.Looparoundankle.Stand,facingtowardthepull.Extendlegbackward,keepingkneestraight.Slowlyreturntostartposition.

HipAbductionAttachelastictosecureobjectatanklelevel.Standwithinvolvedlegawayasshown.Keepkneestraight,pullaway,movinglegoutward.Slowlyreturntostartposition.*Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringthisexercisetoprotectagainstpossibilityofeyeinjuryasaresultofthebandortubesnappingtowardsthefaceifgripislostorifthebandortubebreaks.

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InstructionManual

InstructionManual

HipAdductionAttachelastictosecureobjectatanklelevel.Standwithinvolvedlegtowardpull,asshown.Keepkneestraight,pullin,movingleginward.Slowlyreturntostartposition.

DeadLiftStandinmiddleoftubingwithbothfeet.Squatdown,graspendsoftubinginhandsandtakeupallslack.Keepelbowsandbackstraightandextendhipstoslowlyreturnfromthesquattoanuprightposition.

HipInternalRotationAttachelastictosecureobjectatanklelevel.Loopelasticaroundankle,positionedasshown.Pullankleoutward.Slowlyreturntostartingpositionandrepeat.

QuickKicksLoopelasticaroundankles.Kicklegoutwardandquicklyrepeat.Keeptoespointedstraightaheadanddonotbendtrunk.

HipExternalRotation

Attachelastictosecureobjectatanklelevel.Loopelasticaroundankle,positionedasshown.Pullankleinward.Slowlyreturntostartingpositionandrepeat.

HipAbduction+ExternalRotation(Clam)Loopelasticaroundthighs.Lieonbackproppedonelbowswithkneesbent.Movethighsapart.Returntostartpositionandrepeat.

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InstructionManual

InstructionManual

KneesKneeFlexion(Sitting)TerminalKneeExtension(TKE)Attachelastictosecureobject.Placeelasticaroundthigh,justaboveinvolvedkneeasshown.Standoninvolvedleg,bentat45degrees.Toetouchwithotherlegusingsecureobjecttomaintainbalance.Straightenleg,keepingheelonfloor.Slowlyreturntostartposition.Attachelastictosecureobject.Sitinchair,attachelastictoankleofinvolvedlegasshown.Pullheelunderchairthroughfullrange,asshown.Slowlyreturntostartingposition.

KneeExtension(Sitting)Attachelastictoankleofinvolvedleg.Securebehindasshown.Sit,withlegbentto90degrees,asshown.Straightenlegatknee.Slowlyreturntostartposition.

KneeFlexion(Prone)Attachelastictosecureobject.Attachelastictoankleofinvolvedlegasshown.Liefacedown.Beginwithkneestraight.Bendkneethroughavailablerange.lowlyreturntostartingposition.

Minisquat

Placeelasticunderfeet,holdinhandsandkeepelbowsstraight.

KneeExtension(Prone)Liefacedown,attachelastictoankle.Attachotherendofelastictosecureobjectnearheadorshoulders.Beginwithkneebent.Extendkneeagainstpullofband.Slowlyreturntostartpositionandrepeat.

Standwithfeetshoulderdistanceapart.Slowlybendkneesto45degrees.Returntostandingposition.Slowlyreturntostartpositionandrepeat.

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InstructionManualLegPress*Sitinchair.Loopelasticaroundbottomoffootasshown.Holdelasticinbothhands.Pushlegdownstraighteningatknee.Slowlyreturntostartpositionandrepeat.

InstructionManual

1-legminisquatPlaceelasticunderfootofinvolvedleg,holdelasticinhands.Standoninvolvedleg.Slowlybendkneeto45degrees,Keepbackstraight.Straightenknee.Slowlyrepeat.

SquatStandonbothlegs.Holdelasticinbothhands,elbowstraight.Placeelasticunderfeet.Bendkneesto90degrees.Pulltoaddtensiontoelastic.Straightenknees.Slowlyrepeat.

Lunge*Standwithonefootonmiddleofband.Graspendsofbandandlooparoundhandsatchestlevel,keepingelbowsbent.Placeotherlegbehindwithkneeslightlybent.Keeptrunkstraightandbendfrontknee,loweringbodydownward.Slowlyreturntouprightpositionandrepeat.

*Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt

hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultofthebandortubesnappingtowardsthefaceifgripislostorifthebandortubebreaks.

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InstructionManual

InstructionManual

AnkleAnkleDorsiflexion*Sitonfloororcouchwithleginfront.Attachelastictosecureobjectinfrontoffoot.Attachotherendofelastictoforefoot.Pullfootbackwardtowardshin.Slowlyreturnandrepeat.

www.Thera-BandAcademy.comTheThera-Band®AcademywasformedbyHygenicCorporationin1999tosupportevidence-basedpractice.TheAcademypromotesanddisseminatesresearch,andprovideseducationprogramsforThera-Bandproductsaroundtheworld.ThemissionoftheAcademyistofacilitateresearch,educationandpracticeusingtheThera-BandSystemsofProgressiveExercise.TheThera-BandAcademywebsite,www.Thera-BandAcademy.com,wasdevelopedtolinkresearchtopracticeusinganintegrated,cross-referenceddatabaseallowinguserstosearchforresearch,protocols,andexerciseprogramsbyaspecificbodypart,disease,injury,sportorproduct.Today,Thera-BandAcademymaintainsthelargestelectronicdatabaseofresearcharticlesonThera-Bandproducts.

AnklePlantarflexion*Sitonfloororcouchwithleginfront.Holdelasticinhands.Attachotherend

ofelastictoforefoot.Pushfootforward.Slowlyreturnandrepeat.

AnkleInversionAttachelastictosecureobjectSitonfloorwithlegstraight.Attachelastictoforefoot.Pullfootinwardasshown.Slowlyreturnandrepeat.

SearchformoreexercisestodevelopcustomizedexerciseprogramswithpatienthandoutsAnkleEversionAttachelastictosecureobjectSitonfloorwithlegstraight.Attachelastictoforefoot.Pullfootoutwardasshown.Slowlyreturnandrepeat.*Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringthisexercisetoprotectagainstpossibilityofeyeinjuryasaresultofthebandortubesnappingtowardsthefaceifgripislostorifthebandortubebreak

s.

SearchthemostcomprehensivedatabaseofresearchandreferencesonelasticresistanceFindevidence-basedprotocolsandoutcomesusingThera-BandelasticresistanceDownloadpatientbrochuresRegisterforprofessionalcontinuingeducationcourses

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InstructionManual

ExerciseillustrationsinthismanualwereprovidedineducationalpartnershipbyBioExSystemsInc.,whohasbeencreatingexerciseandexerciserelatedsoftwareforthePhysicalTherapy,AthleticTraining,Chiropractic,andpersonaltrainingprofessionssince1995.BioExSystemsInc.offersalargeselectionofsoftwareprogramsincludingexercisehandout,fitnessassessment,nutrition,andautomaticstretchreminderinadditiontothenewExerciseExpertThera-Band®SamplerCDcontainingtheimagesinthismanual.Formoreinformation,visitwww.BioExSystems.com

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Documents

Resistance Tubing