Exercises For Upper Extremities & Lower Extremities With Thera Bands

According to the American Council on Exercise, a workout with Thera-bands or similar exercise bands may help maintain muscle strength or endurance when performed at least twice a week. Thera-band exercises may work the whole body or isolate muscles of the upper and lower extremities. Exercises with latex bands that provide resistance to several muscle groups include chest press, rows, squats and lunges.

Chest Press

The chest press targets the pectoral and biceps muscles of the chest and upper arm. It is performed with the band around the torso at mid-back, or anchored on a piece of equipment behind you. In a seated or standing position hold the band with both hands at chest level with elbows bent, and then press or push the band forward.

Progressions may include using a higher resistance band, standing on an uneven surface, or standing on one leg. [See reference 1]

Row

The row targets the rhomboids and middle trapezius muscles of the upper back and biceps of the upper arm. In a seated position on the floor with your legs straight out, place the band around your feet and hold onto the band with both hands. In a standing position, simply hold onto the the ends of the band with both hands [See reference 2]. With your arms extended forward at shoulder level, squeeze your shoulder blades together and pull the band towards your chest in a rowing motion.

Progressions may include using a higher resistance band, standing on an uneven surface, or standing on one leg.

Squat

Squats target the gluteus maximus of the butt and quadriceps muscles of the thigh. Place the middle of the band under the balls of your feet. Grasp it with both hands and pull it to hip level. While keeping the band at hip level, push your hips back and squat down.

Progressions may include using a higher resistance band, standing on an uneven surface, or adding an upper body movement.

Lunge

Lunges target the gluteus maximus and quadriceps along with the core muscles for stabilization. Anchor the middle of the band under one foot, and hold the ends with both hands at hip level. Step the other foot back, slowly bending the front knee and lunging down. The back knee should not touch the ground and the torso should remain upright. Once repetitions are completed on one leg place band under the other foot and repeat.

Progressions may include a higher resistance band, standing with anchor foot on an uneven surface, or adding an upper body movement.

Volume

Phil Page and Todd Ellenbecker in the book "Strength Band Training," recommend six to 20 repetitions for at least one set of each exercise. Initially, lighter resistance and higher repetitions are recommended. Increase resistance slowly and adjust repetitions as needed, for best results.