Thera-Band exercises allow you to get a workout when you are at home or traveling. The stretchy bands are also a pivotal part of a rehab program when you are trying to gain back lost strength. Use them from standing and seated positions to work your upper extremities.
Chest Side Pull
Chest side pulls work your chest and rear deltoids, as well as your triceps. The delts are the muscles that surround your shoulders. The triceps are on the back of the upper arms and they contract isometrically with this exercise to keep the elbow straight. From a seated or standing position, hold the ends of a Thera-Band straight in front of your chest, with your hands about shoulder-width apart. Steadily stretch the band by moving your arms laterally to your sides. Once you form a straight line from hand to hand, slowly return to the starting point and repeat.
Shoulder Flexion
The shoulder flexion exercise is similar to a front raise with a dumbbell. To use the Thera-Band, attach one end to a doorknob, stand with your back to the door and your left side facing the knob. Grasp the band with your left hand and move your arm straight up in front of your body in an arcing motion. Once your arm is about parallel to the floor, slowly lower it back down. After doing a set of reps, switch sides.
Triceps Extension
This triceps extension isolates the triceps and you can do it standing or seated. While holding the Thera-Band in your right hand, raise your arm straight above your head and let the other end of the band dangle behind your back. Bend your right elbow so your hand is behind your head and grasp the loose end of the band with your left hand. Keeping your upper arm still, bend your elbow and straighten your right arm above your head. Slowly lower it back down, repeat for a set of reps and switch sides.
Biceps Curl
The biceps are the large muscles on the front side of the upper arm. They function to flex the elbow which takes place when you move your lower arm toward your body. The biceps curl can be done from a seated or standing position. From the standing position, grab the ends of the Thera-Band and step on the center, with your feet about shoulder-width apart. At this point, your arms should be at your sides. Keeping your back straight and upper arms tight to your sides, bend your elbows and move your palms toward your chest. Squeeze your biceps forcefully for a second, slowly lower your arms and repeat.
Forearm Flexion and Extension
Forearm flexion takes place when you bend your wrist and move your palm toward your body. Extension takes place when you move the back of your hand toward your body. To do a flexion and extension exercise, you need to tie the ends of your Thera-Band and make a loop. Then, sit in a chair, grab the band with your palm facing down and step on the other end. Your forearm should be resting on your thigh at this point with your wrist just past your knee. Steadily bend your wrist back as far as possible, lower it back down and repeat. This is the extension exercise. Perform flexion the exact same way except have your palm face up. When you tie the Thera-Band, make sure you make the loop small enough so you have adequate resistance.
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