Thera-Band Exercises

• Place middle of band around back of head.
• Grasp ends of band in hands with elbows bent, and hold in front of head as shown.
• Keep neck in a neutral position with chin slightly tucked inward.
• Hold head and neck steady and do not allow neck to bend.
• Extend elbows, stretching the band in front.
• Slowly return and repeat.

• Place middle of band around back of head.
• Grasp both ends of band in hand with bent elbow, to one side of head as shown. Keep neck in a neutral position with chin slightly tucked inward.
• Extend elbow outward to side, stretching the band away from head.
• Hold head and neck steady and do not allow neck to bend.
• Slowly return and repeat extending with other hand.

• Place middle of band around back of head. Cross the ends of band over forehead.
• Grasp ends of band at eye level near head as shown. Keep neck in a neutral position with chin slightly tucked inward.
• Extend one elbow outward to side, stretching the band away from head.
• Hold head and neck steady and do not allow to rotate.

• Stand on your theraband.
• Begin with arm at side, elbow straight, holding band, palm facing forward.
• Raise arm upward, out to side and over head.
• Slowly return to starting position.

• Attach band to secure object at waist level.
• Grasp elastic in hand.
• Pull arm inward, keeping elbow straight.
• Slowly return to start position and repeat.

• Secure band to secure object at floor level.
• Sit or stand, arm at side.
• Grasp elastic in hand, palm forward.
• Lift arm upward and across body to opposite shoulder, bending elbow, ending with palm inward.
• Slowly return to start position and repeat.

• Attach elastic to secure object at floor level.
• Begin with arm crossed over trunk, holding band, palm inward, at opposite hip.
• Raise arm up and diagonally across, ending with palm facing forward.
• Slowly return to start position and repeat.

• Attach elastic to secure object as shown.
• Grasp elastic with hand at opposite shoulder, palm inward.
• Pull arm down and across body, ending with palm outward.
• Slowly return to start position and repeat.

• Attach elastic to secure object above head level.
• Begin with arm up and out from side as shown.
• Grasp elastic, palm forward and pull down and across
• End with hand at opposite hip, palm inward.
• Slowly return to start position and repeat.

• Securely attach the ends of band to a stationary object near floor.
• Lie on back with knees bent, holding ends of bands in hands, arms in front and elbows straight.
• Keep hands close together and curl trunk upward, lifting shoulder blades from floor.
• Hold and slowly return

• Attach elastic to secure object at waist level.
• Sit in chair.
• Grasp elastic in both hands, and hold at navel.
• Twist away from elastic.
• Slowly return and repeat the sets in the other direction.

• Attach elastic to secure object at shoulder level while sitting on stool as shown.
• Grasp elastic in hands and hold to chest.
• Pull backward, straightening trunk.
• Slowly return and repeat.

• Lie on back with hips and knees flexed. Stretch band over knees and cross underneath.
• Hold each end of band in hands and place arms at sides, with elbows straight.
• Lift knees upward, lifting hips off the floor.
• Hold and slowly return.

• Stand, holding elastic in right hand, right foot securing other end of elastic as shown.
• Bend to left, keeping elbow straight.
• Slowly return to start position and repeat.
• Repeat sets with other side.

• Secure elastic at floor level.
• Grasp elastic in both hands.
• Bend at hips (knees if needed) and rotate trunk, pulling upward and across as shown, keeping back in neutral position.
• Slowly return and repeat.

• Secure elastic above head.
• Grasp elastic in both hands.
• Pull downward and across, rotating trunk, bending at hips and knees as needed, but keeping back neutral, as shown.
• Slowly return and repeat.

• Attach elastic to secure object at ankle level.
• Loop band around ankle.
• Stand, facing away from the pull.
• Extend leg forward, keeping knee straight.
• Slowly return to start position and repeat.

• Sit in chair.
• Loop elastic around thigh slightly above knee, and stabilize ends of band under opposite foot.
• Lift one leg up, slowly return.
• Repeat.

• Attach elastic to secure object at ankle level.
• Loop around ankle.
• Stand, facing toward the pull.
• Extend leg backward, keeping knee straight.
• Slowly return to start position.

• Attach elastic to secure object at ankle level.
• Stand with involved leg away as shown.
• Keep knee straight, pull away, moving leg outward.
• Slowly return to start position.

• Attach elastic to secure object at ankle level.
• Stand with involved leg toward pull, as shown.
• Keep knee straight, pull in, moving leg inward.
• Slowly return to start position.

• Attach elastic to secure object at ankle level.
• Loop elastic around ankle, positioned as shown.
• Pull ankle outward.
• Slowly return to starting position and repeat.

• Attach elastic to secure object at ankle level.
• Loop elastic around ankle, positioned as shown.
• Pull ankle inward.
• Slowly return to starting position and repeat.

• Loop elastic around thighs
• Lie on back propped on elbows with knees bent.
• Move thighs apart.
• Return to start position and repeat.

• Stand in middle of tubing with both feet.
• Squat down, grasp ends of tubing in hands and take up all slack.
• Keep elbows and back straight and extend hips to slowly return from the squat to an upright position.

• Loop elastic around ankles.
• Kick leg outward and quickly repeat.
• Keep toes pointed straight ahead and do not bend trunk.

• Sit on floor or couch with leg in front.
• Attach elastic to secure object in front of foot.
• Attach other end of elastic to forefoot.
• Pull foot backward toward shin.
• Slowly return and repeat.