A Thera-Band is a brand-name, latex-based exercise accessory that allows you to perform resistance exercises without having to use dumbbells. Thera-Bands are available in different models and colors. The bands, tubes and straps come in a variety of color-coded resistance levels, giving you the option of gradually increasing the challenge and resistance during exercise and stretching as you grow stronger and more flexible.
Purpose
Stretching increases your flexibility and range of motion, but also helps prevent injury by warming up your muscles and joints prior to exercise or physical activity. Stretching also floods the body area being stretched with oxygen-rich blood and nutrients. Incorporate stretching in your daily exercise or athletic activities. The use of accessories like Thera-Bands can help maintain good posture and form while offering increasing resistance to stretches.
Shoulder Rotations
Shoulder rotation using Thera-Bands is a non-impact stretching exercise that strengthens the rotator cuff muscles, and maintains and increases the range of motion in the joint. Start an external rotation by tying one end of a Thera-Band to a closed doorknob or other stationary object as waist lever. Grasp the end of the band with your hand in front of your waist. Keep your elbow bent and your hand level with your waist as you bring your arm outward to a 90-degree angle to your body. Pause for a second, and then pull the band toward the opposite side of your waist for an internal rotation.
Elbow Extensions
Elbow extension stretches engage the muscles of your upper back, shoulders and elbows and gradually increase the range of motion in these joints. Do this Thera-Band stretch by standing with your feet close together. Hold each end of the Thera-Band in each hand. Place your left hand behind your back. Lift your right hand over your head so that the Thera-Band is aligned with the top and bottom of your spine. Hold your left hand against the small of your back, and lift your right hand up toward the ceiling above the right shoulder. Hold the stretch for several seconds and release. Repeat the stretch on the other side.
Chest Stretch
Thera-Band exercises can help stretch your chest and upper back muscles for relief of stress and pain and to increase movement of your shoulder blades. Perform this standing stretch by grasping the Thera-Band in each hand, shortening the length of the band by wrapping it around your hands or grasping it close to the middle. Your goal is to hold the band at chest level with your elbows bent and slight tension in the band in the relaxed position.
Squeeze your shoulder blades together while extending your hands outward. Your elbows remain bent and tucked close to your sides. Slowly stretch until your hands are at an approximately 90-degree angle from your body. Hold and then slowly return your hands to their starting position.
References
- HealthQuest Chiropractic LLC: Thera-Band Instruction Manual - Shoulder Internal and External Rotation
- Aurora Health Care: Tennis Elbow Theraband and Stretching Home Exercise Program
- HealthQuest Chiropractic LLC: Thera-Band Instruction Manual -- Scapular Retraction
- MayoClinic.com; Stretching: Focus on Flexibility; 2011
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