Thera Bands are elastic exercise bands made by the Thera-Band company. Although Thera Bands get used often for strength training, you can also use them for stretches to increase your flexibility. Any exercise that calls for a resistance cable, exercise band or yoga strap can also be done with a Thera Band.
Bow Pose
The Bow pose is an exercise from yoga that increase flexibility along the entire length of the front of your body. The flexibility benefits start from your ankles and extend all the way up to your throat. Of course, none of these benefits will occur if you do not have the flexibility to reach back and grab your ankles while lying on your belly. To help you reach your ankles, wrap a Thera Band around them. To perform the bow pose with a band, lie on your belly with your knees bent and feet in the air. Wrap the center of the band around the fronts of your ankles and position your ankles and knees about hip's width distance apart. Hold the ends of the bands with your arms straight and parallel to the floor. Lift your chest off the ground, look slightly upward and also lift your knees off the ground. Your back should curve like an archery bow. Hold the stretch for the desired length of time.
Heron Pose
Heron pose is a yoga exercise that increase flexibility in the hamstrings. It is an extreme stretch that many beginners will not be able to do unassisted. The Thera Band provides the assistance necessary for anyone to achieve this pose. To begin, sit on the floor with your left leg straight in front of you and your right knee bent so that your shin is on the floor. Scoop your calf muscle out from under your thigh and move your ankle to the right so that you can sit with both buttocks on the floor. Then, wrap a Thera Band around the bottom of your left foot. Sit up straight and hold your arms straight. Next, raise your left leg straight toward your chest. Keep your chest lifted and your spine straight, lifting the leg only as high as you can without slouching. Hold as long as you wish and then repeat with your right leg.
Side Lying Quadriceps and Hip Flexors
The side lying quadriceps and hip flexors stretch targets the muscles it is named for. You perform this exercise lying on your side with one end of the band tied to your top foot. If you were lying on your right side then the band would be tied to your left foot. Hold the other end of the band with your top arm and then bend your leg behind you. Bend you bottom leg slightly. Bring your arm up and over your head with the arm parallel to the floor and extend your top hip backwards until you feel a stretch in the front of your top leg. Hold for the desired length of time, then roll over and stretch the other side.
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