Therabands, also called exercise bands or resistance bands, are elastic bands that provide resistance when lengthened. They come in various thicknesses for different amounts of resistance. Therabands are often used for injury rehabilitation, but can also be used as part of a general strength training program. There are a variety of exercises you can perform with therabands to strengthen all the major muscle groups.
Chest Fly
The chest fly exercise strengthens the pectorals, the major chest muscles. Attach the middle of a theraband to a sturdy object at chest height. Face away from the object and hold the ends of the band in your hands with your arms extended away from your shoulders. While keeping your arms straight, arc your hands forward and toward each other to stretch the band. Once your hands touch, slowly reverse the movement and then repeat for your desired number of repetitions.
Upright Rows
Upright rows strengthen the muscles of your shoulders and upper back. Stand on the middle of an exercise band with both feet positioned about shoulder width apart. Hold the ends of the bands in front of your thighs with your palms facing your body. Lift your elbows away from your body and pull your hands upward to stretch the band toward your chin. Reverse back to the starting position and perform multiple repetitions.
Back Extensions
Back extensions exercise the lower back muscles. They may help prevent or treat lower back pain. Place a weighted object on the ground, on top of the middle of a resistance band. Hold the ends of the band in front of your chest and lean forward over the object. Extend at the waist to stand up and stretch the band, then slowly return to the starting position and repeat.
Hip Abduction
The hip abduction exercise builds the hip muscles that contract to move your legs sideways away from the center of your body. Attach one end of a theraband to a sturdy object at ankle height. Tie the other end around your ankle farthest from the object. While keeping your leg straight, repeatedly arc your foot away from the object and upward to stretch the band and reverse back to the starting position.
Hip Adduction
Hip adduction strengthens the muscles that produce the opposite movement of hip abduction. Start in the same position as hip abduction, but tie the band to the ankle nearest the weighted object. Cross your leg as far as possible over your other leg to stretch the band and then reverse. Repeat for your desired number of repetitions.
Heel Raises
Heel raises exercise the calf muscles on the back of your lower legs. Stand upright with your toes about 6 inches apart on top of a theraband. Hold the ends of the band in front of your shoulders. Lift your heels off the ground as high as possible to stretch the band and slowly lower back down. Perform multiple repetitions.
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