Therabands are the brand name for a popular type of exercise equipment known as exercise bands. Originally used for physical therapy and rehabilitation, the product has gained popularity as an accessory for multiple forms of exercise, from strength training and toning to Pilates and Yoga. Exercise bands or Therabands are made of latex that stretches, and is available in different thicknesses to offer various resistance capabilities. Several Theraband exercises done while standing provide toning and strengthening.
Shoulder Pull
Tie the ends of your Theraband together and then wrap one end around the doorknob of a securely closed door, suggests the Nicholas Institute of Sports Medicine and Athletic Trauma. Hold the elbow close to the waist and bend at a 90 degree angle. Stand about 18 inches from the door. Keeping the forearm level with the floor, pull the elbow backward. You should feel your shoulder working against the resistance. If you don't feel any resistance, step back further from the door. Do this exercise about 20 times, but reduce repetitions if you feel pain.
Overhead Triceps Extension
Work the triceps, the muscles at the back of the upper arm by performing overhead triceps extensions, suggests the Sports Injury Clinic. Step on one end of the Theraband and grasp or wrap the other end around your hand. Lift your arm above you so the band is behind you and your elbow is facing the ceiling. Keeping the elbow stable, lift your hand toward the ceiling, feeling the resistance of the band as you do so. Slowly lower back to your starting position and then repeat about 5 to 10 times.
Standing Abduction and Adduction
Firmly tie one end of the Theraband to a table or furniture leg. Then tie the other end of the band around your right ankle. Stand with the ankle with the Theraband furthest from the piece of furniture. Perform standing abduction by placing your feet together and then sweep the outside leg, or the one with the Theraband attached, outward, maintaining balance and stability and keeping the hips level. Hold the contraction for a second and then slowly release. Repeat 5 to 10 times. Repeat with other leg.
Perform a standing adduction by turning around so that the leg with the Theraband is now closest to the piece of furniture. Sweep the foot in front of your body, past your standing leg, if possible. You should feel the tension in your inner thigh. Hang onto a chair or door jamb for balance if necessary. Hold the contraction for a moment and then release. Repeat 5 to 10 times. Repeat with other leg.
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