The Thera-Band is a brand of resistance band that can withstand force when it is stretched. Because the resistance of the band changes as you stretch it during exercise, you must control the range of motion constantly.You can use the Thera-Band to perform a variety of exercises to strengthen your abdominals and spine, which work together to stabilize your torso and pelvis during movement.
Kneeling Chop
This exercise works all of your abdominal muscles as you move your arm with resistance from a high position to a low position. Set the height of the hook of the cable column machine to the highest level and set the weight to a heavy weight to prevent the pulleys from moving. Hook the middle of the band around the hook and kneel on the ground on your left knee with your right side of your body facing the machine. Grab each end of the band with each hand and bring your torso upright. Exhale and pull your arms down and across your body toward your left hip without moving your body. Hold the end position for one second and gradually return to the starting position. Perform eight to 10 reps, turn around to kneel your right knee, and perform another eight to 10 reps in the opposite direction.
Kneeling Lift
The lift is the mirror image of the chop where you move your arms from a low position to a high position. Set the height of the hook to the lowest level. Kneel on the ground on your right knee with the right side of your body facing the machine. Grab each of the band and pull your arms up and across your body toward the upper left side of your head without moving your body. Hold the end position for one second and gradually return to the starting position. Perform 8 to 10 reps, turn around to kneel your right knee, and perform another eight to 10 reps in the opposite direction.
Supine Leg Lowering with Pull
This exercise works on spine and abdominal stability as you pull the Thera-Band and lowering one of your legs at the same time. Use the same setup as the chop exercise. Grab each end of the band with each hand and lie on the ground on your back with your legs straight. Bring your legs up so that both are perpendicular to the ground. Pull the band toward your hip by your sides and lower your right leg to the ground while keeping your left leg still. Raise your right leg up and your arms over your head. Pull your arms down to your sides and lower your left leg, keeping your right leg still. Repeat the exercise for three sets of six to eight reps per leg.
Draw the Sword
This exercise works on abdominal, hip and spine stability while moving your shoulder in a diagonal pattern. Hold each end of the Thera-Band with each hand and stand with your legs about shoulder-width apart. Put your left hand by your left hip and pull your right arm up and across your body like you are drawing a sword. Hold the end position for two seconds and reverse the movement pattern. Do not move your torso as you move. Perform three sets of six to eight reps on each arm.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Body in Balance"; Gray Cook; 2003
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