How to Use Thera-Bands
Thera-bands are large, elastic bands that you can pull and stretch to do a variety of exercises. They are light, easy to learn to use, and you can push or pull them in almost every angle to create different resistances and exercises. Juan Carlos Santana, director of the Institute of Human Performance, recommends that you use the Thera-bands to increase strength, speed and power if you do not wish to gain excessive muscle mass. Unlike free weights and machines, the Thera-band's resistance changes throughout the range of motion, depending on its tension and length. Therefore, you must control the movement in all ranges of motion, especially when you return it to its original length.
Instructions
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Scapular Retraction
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1
Hold a medium Thera-band near each end and stand with your legs hip-width apart with your feet pointing forward. Extend your arms in front of your chest.
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2
Exhale and pull the band out to your sides, squeezing your shoulder blades together. Do not arch your lower back as you pull.
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3
Hold the contraction for one second, and then return the band to its original length. Perform 10 to 15 repetitions for three sets.
Overhead Shoulder Flexion
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4
Hold a medium Thera-band in front of you with each hand holding the band's opposing ends. Stand with your legs in the same position as the previous exercise. Turn the band so that your right hand is above your left hand. Turn your right knuckles up and your left knuckles facing your left.
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5
Exhale and pull the band with your right hand. Extend your right arm above your head without moving your body or legs. Keep your left arm in place. Hold the end position for one second.
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6
Gradually lower your arm back to starting position. Perform 10 repetitions for three sets per arm.
Standing Chop
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7
Fasten a wall hook one foot above your head on a wall with the hook facing up. Loop a Thera-band around the hook, and grab both ends of the band. Stand with the right side of your body facing the hook. Stand away from the wall until you feel a slight tension in the band. Place your legs hip-width apart.
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8
Pull the band from the upper-right part of your head, toward your chest and down to your left hip in one fluid movement. Hold the end position for one second, and reverse the movement pattern.
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9
Perform eight to 10 repetitions for three sets on both sides of your body. Do not rotate or move your body during the exercise.
Standing Lift
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10
Fasten a second hook onto a wall near ground level with the hook facing down. Loop a Thera-band around it, and grab both ends of the band in each hand. Stand in the same position as the chop.
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11
Pull the band from your right hip up across your chest and toward the upper-left part of your head in one fluid movement. Hold the end position for one second, and reverse the movement pattern.
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12
Perform eight to 10 repetitions for three sets.
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1
Tips & Warnings
Vern Gambetta, author of "Athletic Development," recommends that you do all the exercises for a 30-second duration without rest between exercises. This is known as circuit training, and it helps to improve muscular endurance, stamina and calorie expenditure in much less time. You can adjust how long you wish to do each exercise based on your fitness level.
Do not place wall hooks in the drywall in your living room, kitchen or other living space. Instead, install these hooks in the garage or in the baseball on wood or other sturdy materials.
