How to Do Triceps Extensions With Therabands

Triceps muscles are responsible for forearm extension and also assisting in shoulder adduction (bringing the arm towards the body). One of the best ways to strengthen the triceps muscle is through the use of Therabands. These are resistive bands made up of natural rubber latex or synthetic rubber. They come in different colors, based according to the capacity of their resistance. For example, yellow is for low resistance and red is for medium resistance. You can use Therabands to strengthen your triceps by following these suggestions.

Things You'll Need

• Theraband

Instructions

1. Look for a stable area where you can tie the edge of your Theraband to perform this exercise. After your band is securely in place, stand in front of it. Grasp the other end of the band with your right hand, step one foot forward to keep your balance, and slightly bend your knees. Bend your trunk a little bit forward and keep your left arm to the side. Make sure to provide slight tautness on the band for resistance. Take a deep breath and exhale as you gradually pull the band downward with your right hand until your right arm is extended. Relax and then repeat the resisted extension 8 to 10 times. Do the same procedure for your left arm.

2. Secure the Theraband on the floor by standing on it under your feet. Spread both your feet about shoulder with apart. Grasp firmly on to the band and stand up straight. Pull the band from behind your body and raise it up to the level of your ears. Your arms should be flexed slightly higher than the level of your shoulders, and your hands should firmly grip on the band from behind your ear level. Take a deep breath and exhale as you gradually pull the band overhead or toward the ceiling to extend both your arms. Bring both arms back to their original position and repeat triceps extension 8 to 10 times. You can also modify this exercise by looping the Theraband securely under the seat of the chair while performing the procedure in sitting position.

3. Stand up straight and feet shoulder width apart for a stable base of support. Grasp the edges of the band with both hands. Flex your right arm to position your right hand at the back of your neck, with your thumb pointing downwards and your elbow pointing upwards. Then fold your left arm and position it on your back at the level of your waist. Your right hand should be in straight vertical line with the left hand. Make sure to provide slight tautness on your band for resistance. Keep your left hand fixed to your waist and take a deep breath. And then exhale as you pull the band with your right hand to extend your right arm overhead. Your extended right arm should in straight line with your right shoulder, with palms facing forward and knuckles facing the ceiling. Bring your right hand back to its initial position and repeat the procedure 8 to 10 times. Do the same method for your left arm. Remember to not move the arm on you waist as your hand at the back of your neck pulls the band upward.

4. Find a solid or stable area that's of the same level as your chest and tie the edge of your Theraband on it. When your Theraband is securely in place, position the left side of your body parallel to where you attached the band. Stand straight and feet shoulder width apart for a stable base of support. Firmly grasp on to the other edge of the Theraband with your right hand--elevate this arm at shoulder level and flex it, so that it is positioned in front of your chest. Take a deep breath and then exhale as you gradually pull the band sidewards at shoulder level to extend your right arm. Bring your right arm back to its original place (flexed in front of your chest) and then repeat the procedure 8 to 10 times. Do the same steps for your left arm. You can modify this exercise by pulling the band downward instead of pulling it sidewards to extend your arm.

5. Sit comfortably on a chair, back straight but do not over arch, and feet shoulder width apart. Firmly grasp the edges of the Theraband and then position your arms. Extend your left arm and raise it sideways at shoulder level. Then elevate your right arm at shoulder level and flex it so that it will be positioned in front of your chest (elbows pointing to the right side). Make sure to provide slight tautness on your Theraband for resistance. Keep your left arm straight and in place. Take a deep breath and then exhale as you gradually pull the band with your right hand until your right arm is extended sidewards at shoulder level. Then bring your right arm back to its original position (flexed in front of your chest) and repeat the procedure for 8 to 10 times. Do the same for the left arm.

Tips & Warnings

• Make your movements rhythmic when you do your Theraband exercises. Do it gradually and avoid any jerking motions to prevent straining your muscles.

• You can attach the edges of your Theraband on hand grips so that it will be easier for you to execute the exercise.

• If you feel any pain, tingling sensations or numbness, stop the exercise and visit your doctor right away.