Thera-Band is a division of The Hygenic Corporation that produces elastic resistance bands and tubing, along with other equipment, for athletic training, home fitness and injury rehabilitation purposes, according to the company's website. Performing specific exercises with resistance bands such as Thera-Band can strengthen and tone your arms and may help rehabilitate arm injuries or treat chronic conditions such as arthritis and osteoporosis. Consult with your physician before using Thera-Band resistance bands for therapeutic purposes.
Biceps Curls
The biceps brachii muscle, or biceps for short, is located on the front of the humerus bone of your upper arm and assists with forearm flexion at the elbow joint. Perform curls using a Thera-Band resistance band to exercise the biceps. Hold the ends of a band just outside your hips with your palms facing inward and hook the middle of the band around the bottom of either foot so the band is taut. Flex your forearms and turn your palms upward to stretch the ends of the band toward your shoulders, then slowly return to the starting position and repeat. Perform 10 total repetitions, keeping your elbows anchored to your sides. You can also curl one arm at a time if desired.
Push-Ups
Push-ups strengthen the triceps brachii muscle, or triceps for short, which is located on the back of the humerus, opposite the biceps, and extends your forearm at the elbow joint. The exercise also works the chest and shoulders. Wrap the ends of a Thera-Band resistance band around your hands and loop the middle of the band around your upper back. Kneel on your knees and lean forward, placing your palms on the floor below your shoulders. Lower your torso toward the floor by flexing your arms, then extend your arms back to the starting position to stretch the band. Perform 10 repetitions.
Triceps Pushdown
The triceps pushdown exercise also targets the triceps through forearm extension and flexion ranges of motion. Attach the middle of a Thera-Band resistance band to a sturdy object over your head. Stand under the band with your feet staggered and hold the ends in front of your chest with your palms facing downward and your elbows tucked close to your ribs. Extend your forearms to stretch the ends of the band downward, stopping when your hands are outside your hips. Reverse back to the starting position slowly, then repeat. Perform at least 10 repetitions.
Wrist Curls/Extensions
Wrist curls and extensions strengthen the forearm muscles that move your hand at the wrist joint. The exercise may help alleviate pain due to arthritis, carpal tunnel syndrome or other conditions affecting the wrist. Sit on a chair and step on one end of a Thera-Band resistance band with your left foot and hold the other end in your left hand. Lean forward and place your left forearm on your left thigh with your hand and wrist hanging over your knee. Start with your palm facing upward and flex your wrist to stretch the band upward. Return to the starting position and repeat. After at least 10 repetitions, turn your hand over, so your palm faces downward, and repeatedly extend your wrist to stretch the band. Perform the exercise with your right arm as well.
Member Comments