Resistance training is an important part of any fitness program. The Thera-Band® resistance band system is frequently a part of rehabilitative fitness programs created by physical therapists. However, the Thera-Band® has become an important component of all around fitness and is used by personal trainers, senior centers and health clubs to stretch and strengthen the muscles of the entire body. Thera-Bands come in eight different color-coded resistance levels from very light (tan) to extremely challenging (gold). Thera-Bands are affordable and convenient to use at home or during travel due to their easy portability.
Back Exercise -- Seated Row
Sit in an armless chair with your back straight and abdominals tight, chest lifted. Keep your wrists in neutral position (straight). Secure the band to a stationary object, about waist high. Wrap the ends of the band around your hands. Keeping your arms close to your body, slowly pull your hands back so that your elbows go just past your back. Contract your back muscles as you resist the band tension. Slowly release arms and repeat. Perform one set of 15 repetitions if you are a beginner, increasing to two or three sets as your strength increases. You can also perform this exercise while seated on a Thera-Ball® for additional core work.
Core Exercise -- Resisted Crunch
Securely attach your Thera-Band® in a high position, behind your chair. Sit up in your chair with your back straight and abdominals tight. Holding one end of the band in each hand, and extend your arms up behind your head with wrists straight. Bend your elbows, keeping them pointing forward. Take a breath in and slowly crunch forward and exhale. You should feel resistance from the band in your abdominal area. Perform one set of 15 repetitions if you are a beginner, increasing to two or three sets as your abdominal strength increases. If you feel pain in your low back, you may be using too much resistance for your ab strength; either move your chair in closer or use a thinner band.
Leg Exercise -- Balance Squat
This exercise works the gluteals (butt) muscles and the quadriceps along the front of the thigh. Stand with your weight on your right leg with the Thera-Band® secured at the mid-point of your right foot. Place your left leg on a chair behind you, shin against the seat of the chair. Hold one end of the band in each hand. The band should be taut and stretched at this start position. Slowly bend the right knee to approximately 45 to 60 degrees as you lower your body towards the floor, then straighten leg to return to the start position. Maintain erect posture with neck in neutral and eyes straight ahead to challenge your balance system. Beginners should perform one set of 15 to 20 repetitions per leg; intermediate to advanced exercisers should perform two to three sets per leg.
Shoulder Exercise -- Lateral Raises
Position the center of the band securely under both feet, holding one end of the band in each hands. Sit in a chair with your back and neck straight, abdominals tight, hands down at your sides with palms facing your body. Simultaneously lift your arms up to shoulder height as you exhale, keeping your scapula down and rib cage lifted. Slowly return to the starting position. Relax slightly between each rep as needed. Perform one set of 12 repetitions if you are a beginner, increasing to two or three sets as shoulder strength improves.
Member Comments