Physical therapists often use Thera-Bands during a patient's rehabilitation process from surgery or injuries. Thera-Bands are effective tools for strengthening your muscles. The bands are color-coded, with the tan band offering the least resistance, the red a medium resistance level and the gold providing the maximum resistance. Begin with a lighter resistance Thera-Band and increase to a thicker band as you progress. Use a chair and your Thera-Band to work your upper and lower body.
Seated Crunch
Sit in a straight-back chair with your feet flat on the floor and your hips and buttocks pressed against the seat back. If you are working with a partner, hold the Thera-Band at chest level and ask him to tie the ends of the band behind your chair. If by yourself, tie the ends of the band in front of you, level with your chest. Keep your hands on your knees and lean your upper body forward about 6 inches. Look ahead to keep your head and neck in alignment with your spine. Return to your upright position and repeat 20 times.
Leg Press
A leg press in a chair enables you to engage your core muscles while using the Thera-Band to strengthen your leg muscles. Sit on the edge of a sturdy chair. Wear goggles or eye protection in case the band snaps or breaks. Hold the loose ends of the Thera-Band in each hand. Place your right foot in the center of the band. Lift your hands and right foot until your forearms are parallel to the ground, your foot is about 12 inches off the floor and your knee is bent. Tighten your stomach muscles. Keep your foot flexed and slowly straighten your knee, feeling the band's resistance as you move your foot away from the chair. Repeat eight times on each leg.
Lower Leg Abduction
Tie a medium resistance Thera-Band around the right, front chair leg. Leave a small loop for you to thread your foot through. Sit on the chair, and place your right foot through the open loop. Line the band up with your ankle. Sit up straight, with your back flat against the chair's seat back. Place your hands over the edge of the chair seat, even with your upper thighs. Keep your knee stable as you push your foot away from the chair leg, feeling the resistance in the Thera-Band. Repeat the movement 10 times on each leg.
Trunk Twist
The trunk twist works both your arms and your abdominal muscles. Wrap and tie one end of the Thera-Band to a staircase rail, a pole or a sturdy piece of furniture. The band should be at your waist level when you sit down in your chair. Hold the band end in both hands. Adjust your chair closer to the end of the tied end of the band if you need less resistance, or farther away for more resistance. Center your hands over your belly button. Keep your lower body still. Twist your upper body away from the secured end of the band, keeping your hands still as you twist. Twist back to your starting position repeat 12 times. Turn the chair around and twist to the opposite side.
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