Thera-Band is a brand name of elastic resistance bands and tubing. Thera-Band designates the amount of resistance for each band or tubing through a color coding system. Latex free versions of the bands are available if you have a latex allergy. The company website advises against tying the band to your doorknob or closing the band in your door. This causes the band to break. Thera-Band markets a door anchor for securing your bands and tubing. The door anchor allows you to secure your Thera-Band along the top and side of your door.
Chest Press
Secure your Thera-Band in your doorway at shoulder height. Sit or stand, facing away from your door while grasping the band in your hands. Your arms are out from your sides and your elbows are bent. Push forward by extending your elbows. Slowly return to the start position and repeat for the prescribed number of repetitions. Breathe evenly during the exercise. Exhale during the more challenging part of the repetition. Make sure you do not hold your breath.
Elbow Extension
Using the door anchor, attach your Thera-Band to your doorway at waist level. Grip the Thera-Band with your thumb up and your elbow bent at a 90-degree angle. Straighten your elbow fully, keeping it at your side. Slowly return to the start position. Repeat for the desired number of repetitions and then switch sides. Breathe evenly during the exercise and do not hold your breath. Exhale during the more challenging part of the repetition.
Lat Pulldown
Secure your Thera-Band to the top of your doorway. Grasp the Thera-Band in both hands with your palms facing each other. Pull down by squeezing your shoulder blades together and bending your elbows. Return slowly to the start position and repeat for the assigned number of repetitions. Breathe evenly during the exercise. Exhale during the more challenging part of the repetition. Make sure you do not hold your breath.
Trunk Twist
Attach the band to your door, with the Thera-Band at waist level. Sit on a bench or stool, sideways to your door. Hold the Thera-Band in both hands, close to your body and about waist level. Twist away from your door. Return slowly to the start position. Repeat for the desired number of repetitions and switch sides. Breathe evenly during the exercise and do not hold your breath. Exhale during the more challenging part of the repetition.
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