Thera-Band tubes are colorful resistance bands which are used for strength training the muscles while at home, on vacation or anywhere where there is no gym equipment available. Unlike free weights or resistance machines, Thera-Band tubes are light, flexible and portable. They can be used in physical therapy or rehabilitation, or just to tone up and build muscle strength. Thera-Band tubes can be used for almost any strength-training exercise and they come in different resistance levels such as light, moderate and heavy.
Elbow Flexions
Elbow flexions are one of the best exercises to do with Thera-Band tubes. The Thera-Band company explains on its website that elbow flexions work the triceps and back side of the arm. To do an elbow flexion exercise with a resistance band, you simply stand on the band with both of your feet in the center of the band. Hold each side of the bands in your arms and slowly pull the band upward and back, bending at the elbow. Bring down the Thera-Band until your arms are straight again, and then repeat. Since the triceps muscle is fairly weak compared to many other muscles, you may want to use a Thera-Band with lower resistance on this exercise.
Chest Flies
The Thera-Band company explains that another good exercise using Thera-Band tubes are chest flies. To do a chest fly, you have to first secure the middle of the band to an unmoving object which rests at shoulder level. You can secure it firmly in the crack of a door, closing the door, or you can wrap it around a column or pole. Then, take the two ends of the Thera-Band in your hand, facing away from the object which holds the middle of the band. Put one foot in front of the other, and put your arms to the side of you. Slowly bring your arms in towards your chest until you are squeezing your pectoral muscles together and your hands are close to touching. Bring your arms back to the side and repeat.
Hip Exercises
Several different hip exercises can be done with Thera-Band tubes. The Sports Injury Clinic recommends doing a hip adduction exercise by attaching one end of the Thera-Band to a stationary object like a pole, and the other end around the ankle closest to the pole. Pull the leg across your body and pass your other leg, keeping your knee straight. This exercise strengthens your hip muscles and legs. You can also attach the end of the band to the other ankle and rotate your leg inward to work the inner thigh.
Bicep Curls
Bicep curls strengthen the biceps in the inner arm. They can be done with free weights, but doing them with Thera-Band tubes is another easy way. To do bicep curls with Thera-Band tubes, you stand in the middle of the band, holding each side of the band with your hands. One side at a time, bend the arm at the elbow and lift up until your fist is close to your shoulders. Slowly let the arm down as you lift the other arm in the same manner.
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