Thera-Band is a registered trademark for a type of exercise equipment made of stretchable latex. Thera-Bands are versatile strips of color-coded elastic bands that are used for resistance training and strengthening exercises for the arms, back, shoulders, and legs, as well as for stretching and flexibility. Thera-Band products were traditionally accessible through physical therapists but are now widely available at retail and sporting goods stores.
Seated Abdominal Knee Lift
Tie the ends of a lighter resistance Thera-Band together, such as a yellow or thinner band that offers less resistance than the others. Sit in a chair and place one end of the loop beneath the left foot. Loop the other end of the Thera-Band over your right knee. Place both feet on the floor with your knees hip distance apart. Hold onto the side of the chair with your hands, pull your abdominal muscles in toward your spine and lift your right knee upward toward your right shoulder. Hold for several seconds and then lower. You can repeat this exercise as directed by your physical therapist or repeat three to five times or even more if you can do so without causing pain or abdominal fatigue.
Leg Extension
Tie your Thera-Band together at the ends and place one end around the right front leg of your chair. Place the other end of the loop around your right ankle. Sitting straight in the chair, back straight and abdominal muscles pulled inward, place your hands on your thighs. Slowly lift your right leg, straightening the knee until your foot is level with the seat of your chair. If you don't feel any resistance, make the loop of your Thera-Band smaller, or use a Thera-Band that offers greater resistance. Hold the extension for several seconds and then release. Repeat on opposite leg, switching the placement of the Thera-Band to the left front leg of the chair.
Shoulder Press
Stand with your feet about shoulder distance apart, holding each end of a Thera-Band in each hand by your sides. Place the bottom loop of the Thera-Band beneath your feet and then lift your arms with your elbows bent so that your hands face forward and shoulder level. You should already feel some resistance in the band and in your arm and shoulder muscles. Pull in your abs and lift both hands upward at the same time until your elbows are nearly straight and above your head. This exercise works the upper arms, shoulders and upper back. Repeat five to 10 times.
Upper Body Rows
Sit on the floor and loop the Thera-Band around a furniture leg, grasping each loose end in your hands. Your legs should be extended straight or slightly bent for stability. Grasp or wrap the Thera-Band around your hands enough so that your arms are extended forward and outstretched. Sitting tall, pull your elbows together behind you until your hands are even with your torso. You should feel this exercise in your upper and mid-back, shoulders and arms. Hold for several seconds and then release. Repeat this exercise between five to 10 times.
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