Thera-Band exercise bands are used in strength training and in rehabilitation programs. These exercise bands are portable and allow you to complete your exercise program virtually anywhere. There are many exercises to help strengthen or rehabilitate your upper extremities. Always consult your doctor if using Thera-Bands in muscle rehabilitation.
Chest Pull
This exercise works your arms, shoulders and chest muscles. Stand or sit holding the ends of your Thera-Band. Secure the ends to your hands by wrapping the ends around your hands a few times. Hold your arms straight out in front of you with your elbows completely extended. Stretch the exercise band across your chest by pulling your arms out to the side. Hold this position for a few seconds. Bring the band back in. Repeat one set of 20 repetitions.
Shoulder Flexion
Secure the Thera-Band to your hands by wrapping the ends around each of your hands a few times. Position your arms at your sides. Slowly pull one of your arms straight up over your head. Pull the band until your arm is completely straight or is as straight as you can possibly make it. Return to the starting position and repeat with the other side. Complete one set of 20 repetitions -- 10 repetitions with each shoulder.
Elbow Curls
Sit on a chair and position one end of the Thera-Band under your foot. Step on it to secure it. Wrap the other end of your exercise band around your hand. Position your arm at your side so that the palm side of your hand is facing frontward. Bend your arm at your elbow and slowly curl the band up to your shoulder. Hold this position for a few seconds. Return to the starting position and relax. Repeat one set of 20 repetitions, alternating arms.
Punches
Wrap the ends of the Thera-Band around your hands. Bend your elbows and position both of your hands just in front of your chest. Punch forward with one hand while the other hand remains still. Punch out as far as your can. Return to the starting position and repeat with the other hand. Complete one set of 20 repetitions, alternating your arms as you go.
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