ResistanceBand&Tubing InstructionManual Volume4 TheHygenicCorporation1245HomeAvenueAkron,OH44310(330)633-8460 TheHygenicCorporation1245HomeAvenueAkron ,OH44310(330)633-8460or(800) or(800) 321-2135www.thera-band.comwww.Thera-BandAcademy.com Thera-BandGmbHMainzerLandstraße19D-65589Hadamar,Germany496433 Thera-BandGmbHMainzerLandstraße19D-65589 Hadamar,Germany49643391640www. 91640www. thera-band.de THERA-BAND®,thecolorpyramidlogo,andtheAssociatedColorsaretrad THERA-BAND®,thecolorpyramidlogo,andtheA ssociatedColorsaretrademarksofT emarksofT heHygenicCorporation.Allrightsreserved.U heHygenicCorporation .Allrightsreserved.Unauthorizeduseisstrict nauthorizeduseisstrictlyprohib lyprohib ited.©2006TheHygenicCorporation.22136Rev ited.©2006TheHygeni cCorporation.22136Rev.1/06PrintedinUSA .1/06PrintedinUSA
InstructionManual TableofContents Introduction................. Introduction..... ......................... ................. .... .........2InformationforHealthcare .........2In formationforHealthcareProfessionals..... Professionals.......... ..... ..........3InformationforPatient ..........3 InformationforPatientsandConsumers..... sandConsumers......... .... ...........4PracticalExerciseTip ........... 4PracticalExerciseTips............ s................. ..... ..................5Caring ........... .......5CaringforElasticBandsandTub forElasticBandsandTubing... ing... ....................5Dir ........... .........5DirectionsforHandling,Con ectionsforHandling,Connecting, necting, andSecuringThera-Band®ResistanceBandsand andSecuringThera-Ban d®ResistanceBandsandTubing......... Tubing............... ...... ...6ExerciseResistancePullForceCharts ...6ExerciseResi stancePullForceCharts............. ................. .... .....11Outcomes............ .....11Outcomes ......................... ................. .... ..............13ExerciseListS ........... ...13ExerciseListSummary......... ummary.............. ..... ...................14Exer ........... ........14ExerciseIllustrations... ciseIllustrations........ ..... ....................... ........... ................15www.Thera-Ban ....15www.Thera-BandAcademy. dAcademy. com..........................39 1
InstructionManual InstructionManual Introduction Recognizedastheoriginalsystemofprogressiveresistanceforover25years,a ndendorsedbytheAmericanPhysicalTherapyAssociation(APTA),Thera-Band®elast icresistancehasbeenproventoincreasestrength,mobilityandfunction,aswe llasreducejointpain1,2,3.Evidence-basedexerciseprogramsutilizingThera Bandbandsandtubingrehabilitateinjuries,improvethefunctionalabilityofo lderadults,improveathleticperformance,andaidintreatingmanychronicdise ases.Thera-Band®resistancebandsandtubingarelow-cost,portableandversatile .Madeofnaturalrubberlatex,theyareeasilyrecognizedbythetrademarkTher a-Band®colorsyellow,red,green,blue,blackandsilver,aswellasourotherco lorsoftanandgold.Advancingthroughthesequentialsystemofprogressiveres istanceprovidespositivereinforcementandfeedbackforgaugingresults.Thepr ogressiveresistancelevelsspeakofsuccess;thecolorstellyouitsThera-Band®. Thera-Band®ColorTanYellowRedGreenBlueBlackSilverGold*ResistanceLevelEx traThinThinMediumHeavyExtraHeavySpecialHeavySuperHeavyMaxWorkoutlev elBeginnerBeginnerBeginner/IntermediateIntermediateIntermediate/AdvancedAd vancedAdvancedPlusAdvancedPlus InformationforHealthcareProfessionals Indications Inadditiontogeneralwellnessandfitnessprograms,elasticresistanceisindi catedforuseinavarietyofimpairments:ResistancetrainingforPosturalimpa irmentsMotorfunctionimpairmentsMuscleperformanceimpairmentsStretchingexe rcisesformusclelengthimpairmentsBalancetrainingforbalanceandgaitimpai rmentsCardiotrainingforcardiorespiratoryimpairmentsFunctionalandsport-sp ecifictrainingforfunctionallimitations ProductSafety Useofanyproductsdescribedinthismanualcancauseseriousinjurywhennotu sedproperly.Healthcareprofessionalsareadvisedtoprescribeonlythoseexerc isesdeemedsafefortheirpatients.Forpatientsusingthebandsortubingasp artofahometherapyprogram,itisimperativetoinstructthepatientonsafe andproperuseofthebandsortubingtoavoidinjury.Patientswithlatexaller giesshoulduseThera-Band®Latex-Freeresistancebands.Avoidchoosingbandsand tubingthataretooshort.Healthcareprofessionalsshouldensureadequatelengt hofthebandtoavoidhighpullforcesandtoprovidemoreusercontrol.Avoid exercisesthatinvolvestretchingtheThera-Bandresistancebandortubeinsuch afashionthatitmaysnaptowardtheheadandcauseinjurytotheheadoreyes .Protectiveeyewearshouldbewornifperformingthistypeofexercise.Always examinetheresistivebandortubebeforeuseforsmallnicks,tears,orpunctu resthatmaycausethebandtobreak.Ifyoufindanyflaws,discardtheproduct andreplacebeforeperforminganyexercises.Besuretheresistancebandortub ingissecurelyanchoredtoasturdyobjectorattachmentbeforeusing. Donoto verstretchbandsortubingbymorethan3timesitsrestinglength.Example:a1 2(30cm)bandshouldnotbestretchedtomorethan36(90cm)totallength.3 *BandsonlyForthosewhohaveallergiestolatex,Thera-BandLatexFreeResist anceBandsprovidethesamebenefitsasregularbands. 1.JetteAMetal.1999.ExerciseItsnevertoolate:TheStrongforLifeProgram. AmJPublicHealth:89(1):66-72.2.MikeskyAEetal.1994.Efficacyofahome-b asedtrainingprogramforolderadultsusingelastictubing.EuropJApplPhysio l:69:316-320.3.ToppR.etal.2002.Theeffectofdynamicversusisometricr esistancetrainingonpainandfunctioningamongadultswithosteoarthritisoft heknee.ArchPhysMedRehabil:83:1187-1195.
Foracomprehensivedatabaseofreferences,visitwww.Thera-BandAcademy.com/rese arch.2
InstructionManual InstructionManual InformationforPatientsandConsumers Precautions Alwaysconsultyourphysicianbeforebeginninganexerciseprogram.Yourrehabil itationorexerciseprofessionalshouldhelpdevelopanindividualizedprogramt omeetyourneedsandabilities.Useofanyproductsdescribedinthismanualca ncauseseriousinjurywhennotusedproperly.Patientswithlatexallergiessho ulduseThera-Band®Latex-Freeresistancebands.Avoidexercisesthatinvolvestre tchingtheThera-Bandresistancebandsortubinginsuchafashionthattheymay snaptowardtheheadandcauseinjurytotheheadoreyes.Ifthesetypesofex ercisesareprescribed,protectiveeyewareshouldbeworn.Thera-Bandresistance bandsandtubingarenottoys;consultaphysicianbeforeallowingchildrento exercise.Ifyouexperiencesharppain,shortnessofbreath,dizzinessorlighth eadednesswithanyoftheseexercises,stopimmediatelyandcontactyourhealthc areprovider.Aswithanyexerciseprogram,musclesorenessmaybeexperiencedo verthefirstfewdays.Ifyourpainshouldpersistformorethan3or4days,c onsultyourphysicianortherapist.Donotexercisewhileexperiencingpain.Be suretheresistancebandortubingissecurelyanchoredtoasturdyobjectorat tachmentbeforeusing.Donotoverstretchtheresistancebandortubebymoreth an3timesitsrestinglength.Example:a12(30cm)bandshouldnotbestretched tomorethan36(90cm)totallength.ProtecttheThera-Bandresistancebandor tubingbykeepingitawayfromsharpobjects.Removeringsfromthefingersbefo reusingtheresistancebandsortubing.Beawareoflong,sharpfingernails. PracticalExerciseTips Withallexercises,postureandbodyalignmentiscritical.Keeptheshouldersa ndhipsaligned,tightentheabdominals,andrelaxtheknees.Besuretopractic ethesafestposturepossiblebymaintaininganaturalspinalcurveUsetheband ortubingprescribedbyyourphysicianortherapistfortheprescribedsetsand repetitions.Restbetweensets.Includeproperwarm-upandcool-downactivities withyourelasticresistancetrainingprogram.Performallexercisesinaslow andcontrolledmanner.Atnotimeshouldyoufeeloutofcontrol;remembertocont rolthebandortubingratherthanallowingittocontrolyou.Donotallowthe bandortubingtosnapback.Avoidhyperextendingorover-flexingjointswhenex ercising.Dontlockthejoints.Breatheevenlywhileperformingtheseexercises. Exhaleduringthemoredifficultphaseoftherepetition.Dontholdyourbreath. Forbeginners,performtheexerciseswithoutthebandortubinguntilyouareco mfortable,thenaddresistance.Beginwith8to10exercisesthattargetmajorm usclegroups.Exercisewiththecolorbandthatwasprescribedforyou,orwith acolorthatallowsyoutocomplete2to3setsof10to15repetitionswithmil dfatigueonthelastset.Progresstothenextcolorbandwhenyouareableto easilycompletethe3setsof10to15repetitions. CaringforElasticBandsandTubing Alwaysexaminetheresistancebandortubingbeforeuseforsmallnicks,tears, orpuncturesthatmaycausethebandtobreak.Ifyoufindanyflaws,discardth eproductandreplacebeforeperforminganyexercises.Storeallresistanceband sandtubingoutofdirectsunlightandawayfromextremetemperatures. Afterus einchlorinatedwater,rinsethebandsortubingwithtapwateranddryflat.I fthebandsortubingbecomessticky,cleanwithmildsoapandwater,dryflat, andthendustwithtalcumpowder. 4 5
InstructionManual InstructionManualCreatingLoopsLoopscanbeeasilycreatedforupperorlower bodyexercises. DirectionsforHandling,Connecting,andSecuringThera-Band®ResistanceBandsand Tubing Alwaysexamineyourbandortubingbeforeuse;discardandreplaceifyounotice anytearsornicks.Protecttheeyesduringexercisesthatmaycausethebando rtubingtosnapbacktowardthehead.Checkroutinelyforevidenceofwearoft hebandortubingatconnectionpointsandreplacethebandifevidenceisfound .HandlingtheBandsYourelasticbandortubingshouldbesecurelyattachedto yourhandorfootbeforeusetoavoidslippageandpossibleinjury.Doublewrappi ngthebandmayhelpsecureittoyourhandorfoot.Neverexercisewiththeband ortubingunlessitiswrappedaroundyourhand.GripWrapLaythebandflatin yourhandwiththeendtowardyourpinkyfinger.Wrapthelongendoftheband aroundthebackofyourhand.Repeatasneeded.Firmlygrasp. Shortlengthloop:Tieeachendinasquareknot Longlengthloop:Tieendstogetherinasimpleknot,leavinglongloop. UsingBandsforLowerBody PalmWrapBeginwithpalmsupandendsofbandbetweenthethumbandfinger.Rot ateyourpalmsinward,bringingthebandaroundthebackofyourhands.Repeata sneeded.Firmlygrasp. FootLoop:Standonthemiddleoftheband.Loopoverthetopofthefootandst abilizeotherendswithoppositefoot. FootWrap:Standonthemiddleoftheband.Wraponeendaroundthetopofthef oot. EuroWrapBeginwithyourpalmfacingforwardandtheendsofthebandbetweent hethumbandpalm.Rotateyourarminward.Turnyourhanddownward,bringingthe bandaroundthebackofyourhand.Returnthepalmfacingforward,bringingthe bandbetweenthethumbandfingers. AnkleWrap:Placethebackofyourankleinthemiddleoftheband.Crosstheen dsinfrontofyourankleandbringthemdownonthesidesoftheankle.Crosst heendsunderthefootandbringuparoundthesides.7 6
InstructionManualHandlingtheTubing InstructionManualUsingElasticResistanceAccessoriesAccessoriescanalsobe usedtoconnectorsecureelasticresistance,includinghandles,dooranchors,e xtremitystraps,sportshandles,andAssiststraps.Monitortheattachmentperiod icallyforslippageandtightenasnecessary.UsingtheCinchingSystem(Handles ,DoorAnchors,ExtremityStrapsandSportsHandle):Whilepullingdowntheblac kbuckleontheaccessory,pushupthewebbingtocreateadoubleloop.Threado neendofthebandortubingthroughoneloopandbackthroughtheother.Tighte ndownthebuckletolockinplace.Loopabandonceandtubingtwicetosecure safely.Slidebuckletowardstheloopedbandortubingtotighten. LoopedHandle:Beginbywrappingthetubingaroundthepalmtodeterminethesiz eoftheloop.Makealoopbycrossingthetubingoverandaround,pullingthee ndthroughthehole.Besuretheloopsaretightandsecurebeforeusingthetub ing.Repeatontheotherendoftubing. Placeentirehandthroughthetubingloopandgrasp. UsingtheAssiststrap:LaytheendofthebandoverthemiddleoftheAssist(b etweenthelargeandsmallloops).BringthelargeloopoftheAssistthroughth esmallloop.CinchtheAssistdowntotighten. LegTubingLoop:Placeoneendofthetubingloopthroughtheloopontheother endofthetubingmakingalargeloop.Stepintothelargeloopandpullonthe endofthetubingtotighten. PlacewristinsidethelargeloopandgrasptheAssist.Usearoundthefootfor ankleexercises.89
InstructionManualSecuringtheBand/TubingIfyouareconnectingyourbandor tubingtoanexternalstationaryobject,besurethatobjectisheavyandsturd yenoughtoresisttheexercise.Heavygymequipment*: InstructionManual ElasticResistancePullForceCharts Elasticresistanceisauniquetypeofresistancetrainingcomparedtoothertra ditionalforms,suchasisotonicorisokineticresistances.Theresistanceprovi dedbyelasticbandsortubingisbasedontheamountthatthebandortubingis stretched.Thisresistancecanbemeasuredinpoundsofforcedependingonthe percentagethebandortubingisstretchedfromitsrestinglength;thisisknow nasforce-elongation.Regardlessofhowlongthebandortubingisbeforeitsstre tched,theforceproducedatitsstretchedlengthdependsonthepercentelongat ion.Forexample,aninitial2foot(60cm)lengthofgreenbandthatisstretch edto4feet(120cm)(doubleitsrestinglength),isat100%elongation.Theref ore,theresistanceofthebandis5pounds(2.3kg)atthatelongation.Ifthe bandisthenfurtherstretchedto6feet(180cm)(200%elongation),theresista ncewouldbeabout8pounds).Thereisapproximatelya20-30%increaseinresist ancebetweenThera-Bandcolorsat100%elongation. *RecommendusingtheAssiststrapwithexternalequipment ResistanceinPoundsofThera-Band®ResistanceBasedonPercentElongation ResistanceinPounds Yellow25%1.11.82.42.93.43.94.34.85.35.8Red1.52.63.33.94.44.95 .45.96.47Green23.24.255.76.57.27.98.89.6Blue2.84.65.97.18.1 9.110.111.112.113.3Black3.66.38.19.71112.313.514.816.217.6Silver 58.511.113.215.217.118.9212325.3Gold7.913.918.121.624.627.530. 333.436.640.1 PercentElongation Door(UsingDoorAnchor): WallTree(UsingAssistStrap) 50%75%100%125%150%175%200%225%250% DatafromPageetal.2000.JOSPT30(1):A47-8. 10 11
InstructionManual InstructionManual ResistanceinKilogramsofThera-BandResistanceBasedonPercentElongation ResistanceinKilograms YellowRed0.71.21.51.82.02.22.52.72.93.2Green0.91.51.92.32.63.0 3.33.64.04.4Blue1.32.12.73.23.74.14.65.05.56.0Black1.62.93.7 4.45.05.66.16.77.48.0Silver2.33.95.06.06.97.88.69.510.511.5Gol d3.66.38.29.811.212.513.815.216.618.2 Outcomes Clinicalresearchhasproventhatelasticresistiveexercise,includingThera-Ba nd®resistancebandsandtubing:IncreasesStrengthIncreasesPowerImprovesBalan ceandProprioceptionPreventsFallsImprovesPostureDecreasesPainImprovesGa itIncreasesGripStrengthImprovesCardiovascularFitnessDecreasesBloodPress ureDecreasesDisabilityandImprovesFunction PercentElongation 25%50%75%100%125%150%175%200%225%250% 0.50.81.11.31.51.82.02.22.42.6 Ourdatabasecontainsover500articlesandstudiesonelasticresistanceinclud ingnearly100randomizedclinicaltrialsusingelasticresistance. Whenappliedasanexercise,elasticresistanceoffersastrengthcurve(torque) similartohumanstrengthcurvesandisotonicresistanceexercises(abell-shap edcurve).Thisisbecauseoftheanglecreatedbetweentheelasticresistancea ndthelever-arm,theForceAngle. LeverArmForceAngle Foracomprehensivedatabaseofreferences,visitwww.Thera-BandAcademy.com/rese arch. Force 3530 ShoulderTorque YellowRedGreenBlueBlackSilver5#10# Torque(N-m) 2520151050306090120150 ShoulderAngle DatafromHughesetal.1999.JOSPT29(7):413-420 12 13
InstructionManual InstructionManual ExerciseList JointShoulderLevel1Isolated/RehabFlexion(Unilateral)Extension(Unilater al)Abduction(Unilateral)Adduction(Unilateral)ScaptionInternalRotationExt ernalRotationElbowFlexionElbowExtensionWristFlexionWristExtensionSupin ationPronationUlnarDeviationRadialDeviationHorizontalAdduction(Unilatera l)SerratusPressHorizontalAbduction(Unilateral)ShrugScapularRetractionIs ometricExtensionIsometricSideBendingIsometricRotationCurl-upTrunkTwist BackExtensionHipFlexion(standing)HipFlexion(sitting)HipExtensionHipAb ductionHipAdductionHipInternalRotationHipExternalRotationHipAbduction +ExternalRotation(Clam)TerminalKneeExtensionKneeExtension(Sitting)Knee Extension(Prone)KneeFlexion(Sitting)KneeFlexion(Prone)MinisquatDorsifl exionPlantarflexionInversionEversionLowerAbcrunchSideBendDiagonalLift DiagonalChopDeadLiftQuickKicksLevel2Multi-joint/FitnessLateralRaise FrontRaiseOverheadPressDiagonalFlexionDiagonalExtension Thera-Band®ResistanceBandsandTubingExercises Shoulder ShoulderFlexion* Standonelastic.Beginwitharmatside,elbowstraight,thumbup.Graspelasti c.Raisearminfrontoverhead,keepingelbowstraight.Slowlyreturntostarti ngposition. Arms KickBackConcentrationCurl Chest ChestPressChestFliesDynamicHugSeatedRowLatPullDownReverseFliesUprig htRowBentOverRow UpperBack ShoulderExtension Secureelasticatwaistlevelasshown.Graspelasticandpullarmbackwardskee pingelbowstraight.Slowlyreturntostartposition. Neck AbsandBack Hips ShoulderAbduction* Standonelastic.Beginwitharmatside,elbowstraight,holdingelastic,palm forward. LegPressSquatLunge1-legminisquat Knees Raisearmupward,outtosideandoverhead.Slowlyreturntostartingposition.
Ankles *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt
hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. 14 15
InstructionManual InstructionManualLateralRaise ShoulderAdduction Attachelastictosecureobjectatwaistlevel.Graspelasticinhand.Pullarm inward,keepingelbowstraight.Slowlyreturntostartpositionandrepeat. Standonelastic.Holdelasticinbothhands.Beginwitharmsatsides.Position palmsforward.Keepelbowsstraightandliftarmstoshoulderlevel.Slowlylow
erandrepeat. Scaption(AbductioninScapularPlane) Standonelastic.Beginwitharmatside,elbowstraight,holdingelastic,thumb up.Raisearminapositionhalfwaybetweenthefrontandside,overhead.Slow lyreturntostartingposition. FrontRaise* Secureelasticatwaistlevelasshown.Graspelasticandpullarmbackwardskee pingelbowstraight.Slowlyreturntostartposition. OverheadPress*ShoulderInternalRotation Secureelasticatwaistlevel.Sitorstandwithinvolvedsidetoelastic,elbow at90degrees,armatside.Graspelasticandpullhandinward,acrossbody,as shown.Slowlyreturntostartpositionandrepeat.Standonelastic.Graspelas ticinhands,armsatside,elbowsbent,asshown.Pusharmsupandoverhead.Sl owlyreturntostartpositionandrepeat. ShoulderDiagonalD1Flexion* Secureelastictosecureobjectatfloorlevel. ShoulderExternalRotation Attachelastictosecureobjectatwaistlevel.Placepillowbetweenelbowandb ody.Graspelasticinhand,elbowbentto90degrees.Rotatearmoutwardandret urn.Slowlyreturntostartpositionandrepeat. Sitorstand,armatside.Graspelasticinhand,palmforward.Liftarmupward andacrossbodytooppositeshoulder,bendingelbow,endingwithpalminward.Sl
owlyreturntostartpositionandrepeat. *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. 16 17
InstructionManual InstructionManual Arms ShoulderDiagonalD2Flexion* Attachelastictosecureobjectatfloorlevel.Beginwitharmcrossedovertrun k,holdingelastic,palminward,atoppositehip.Raisearmupanddiagonallyac ross,endingwithpalmfacingforward.Slowlyreturntostartpositionandrepea t. ElbowFlexion* StandonelasticGraspelasticinhand,palmup,armstraight.Pullupward,bend ingatelbow.Slowlyreturntostartpositionandrepeat. ShoulderDiagonalD1Extension* Attachelastictosecureobjectasshown.Graspelasticwithhandatoppositesh oulder,palminward.Pullarmdownandacrossbody,endinginpalmoutward.Slow lyreturntostartpositionandrepeat. ElbowExtension Attachelastictosecureobjectatwaistlevel.Graspelastic,thumbup,elbowb ent,asshown.Straightenelbow,keepingelbowatside.Slowlyreturntostartin gposition. ShoulderDiagonalD2Extension* Attachelastictosecureobjectaboveheadlevel.Beginwitharmupandoutfrom sideasshown.Graspelastic,palmforwardandpulldownandacross.Endwithh andatoppositehip,palminward.Slowlyreturntostartpositionandrepeat. WristFlexion Secureelasticunderfoot.Graspelasticinhand.Placeforearmontablewithha ndoffedgeoftable,palmup,asshown.Movewristupward.Slowlyreturntosta rtingposition. *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. 18 19
InstructionManual InstructionManual WristExtension Secureelasticunderfoot.Graspelasticwithhand.Placeforearmontablewith handoffedgeoftable,palmdownasshown.Movewristupward.Slowlyreturnto startingposition. RadialDeviation Secureelasticunderfoot.Supportforearmontableorkneeasshown.Holdelast icinhand,thumbup.Movehandupward.Returntostartpositionandrepeat. Supination Secureelasticnearfloor.Supportforearmontableorarmchair.Positionhandp almdownwithelasticcrossingoverthumbasshown.Rotatehandtopalmup,elas ticshouldresistthismovement.Slowlyreturntostartposition. ElbowKickBack* Holdelasticinhandofinvolvedarm.Placeoneendofelasticunderoppositefo ot.Slightlybendhipsandsupportupperbodywithotherarmasshown.Pullupo nelastic,raisingelbowtoshoulderheight. Pronation Secureelasticnearfloor.Supportforearmontableorarmchair.Positionhandp almupwithelasticcrossingunderthumbasshown.Rotatehandtopalmdown,ela sticshouldresistthismovement.Slowlyreturntostartposition. Extendelbowbackward,contractingTriceps.Slowlyreturntostartpositionand
repeat. ConcentrationCurl* Attachelastictosecureobjectatfloorlevel.Graspelasticinhands,palmsup ,armsstraight.Pullupward,bendingatelbows.KeeptrunkstraightSlowlyretu rntostartpositionandrepeat. UlnarDeviation Sitandsecureendsofthebandunderyourfeet,creatingaloopinthemiddle. Keepelbowatside,graspmiddleloopofband,keepingthumbforward.Keepelbow nexttosideandmovewristbackward.Holdandslowlyreturnandrepeat. *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. 20 21
InstructionManual InstructionManual Chest ChestFliesHorizontalAdduction* Attachelastictosecureobjectatshoulderlevel.Graspelasticininvolvedhan dandpullinward,acrossbody,asshown.Keepelbowstraightanddonottwista twaist.Slowlyreturnandrepeat.Securemiddleofelastictostationaryobject atshoulderlevel.Faceawayfromattachmentinastaggeredstep,oneleginfr ontofotherasshown.Graspbandsatshoulderlevelwithyourelbowsstraight. Keepelbowsstraightandpullinwardwithpalmsinward.Slowlyreturnandrepeat . SerratusPress Attachelastictosecureobjectatshoulderheight.Faceaway,graspelasticin handwithelbowstraight,arminfront,asshown.Pusharmforward.Slowlyretur ntostartposition. DynamicHug Beginwithbandwrappedaroundupperback,holdingeachendinhands.Abductsho uldersto60degreesandbendelbowsto45degrees.Keepshoulderselevatedand pusharmsforwardandinwardinahuggingmotion. ChestPress Attachelastictosecureobjectatshoulderlevel.Sitorstandasshown.Holde lasticinhands,armsoutfromside,elbowsbent,asshown.Pushforward,straig hteningelbows.Slowlyreturntostartpositionandrepeat. Whenhandstouch,hold,slowlyreturntostartpositionandrepeat.
*Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. 22 23
InstructionManual InstructionManual UpperBack HorizontalAbduction* Attachelastictosecureobjectatshoulderlevel.Graspelasticwithhand,ass hown.Pullarmoutward,keepingelbowstraight.Donottwistatwaist.Slowlyre turntostartpositionandrepeat. SeatedRow Attachelastictosecureobject.Graspelasticinhands.Sitinchairwithback unsupported,maintainingproperposture.Keepelbowsnearsides,elbowsbent.Sq ueezeshoulderbladestogether,pullingarmsback.Slowlyreturntostartandre peat. Shrug* Stand,armsatsides.Standonelasticasshown,holdingelasticinhands.Raise shouldersupwardtowardsears,androllbackwards.Keepelbowsstraight.Slowly returntostartposition. LatPullDown* Attachelasticoverheadtosecureobject.Graspelasticinhandsasshown.Pull down,bendingelbows,squeezingshoulderbladestogether.Slowlyreturntostart positionandrepeat. ScapularRetraction Holdarmsatsideswithelbowsbent,holdingendsofelasticineachhand.Squee zeshoulderbladestogetherbymovinghandsoutwardslightly.Slowlyreturntos tartingposition. ReverseFlies* Graspelasticinhands,elbowsstraight,asshown.Movearmsawayfromeachothe r,outtosides.Slowlyreturntostartposition. *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. 24 25
InstructionManual InstructionManual Neck UprightRow* Standonelastic.Graspelasticinbothhandsinfrontofhips,elbowsstraight. Liftupwardtowardchin,bendingelbows.Keephandsclosetochest.Slowlylowe randrepeat. IsometricCervicalExtension* Placemiddleofbandaroundbackofhead.Graspendsofbandinhandswithelbow sbent,andholdinfrontofheadasshown.Keepneckinaneutralpositionwith chinslightlytuckedinward.Holdheadandnecksteadyanddonotallowneckto bend.Extendelbows,stretchingthebandinfront.Slowlyreturnandrepeat. IsometricCervicalSideBending* Placemiddleofbandaroundbackofhead.Graspbothendsofbandinhandwithb entelbow,toonesideofheadasshown.Keepneckinaneutralpositionwithch inslightlytuckedinward.Extendelbowoutwardtoside,stretchingthebandawa yfromhead.Holdheadandnecksteadyanddonotallownecktobend.Slowlyret urnandrepeatextendingwithotherhand. BentOverRow* Secureelasticunderoppositefoot.Holdelasticininvolvedarm.Slightlybend hipsandkneesandsupportupperbodywithotherarmasshown.Pulluponelasti c,raisingelbowtoshoulderheight.Slowlyreturntostartpositionandrepeat. IsometricCervicalRotation* Placemiddleofbandaroundbackofhead.Crosstheendsofbandoverforehead. Graspendsofbandateyelevelnearheadasshown.Keepneckinaneutralposit ionwithchinslightlytuckedinward.Extendoneelbowoutwardtoside,stretchi ngthebandawayfromhead.Holdheadandnecksteadyanddonotallowtorotate .Slowlyreturnandrepeatextendingwithotherhand. *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s.*Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesdurin gthisexercisetoprotectagainstpossibilityofeyeinjuryasaresultofthe bandortubesnappingtowardsthefaceifgripislostorifthebandortubebr eaks. 26 27
InstructionManual InstructionManual AbsandBack BackExtension* Attachelastictosecureobjectatshoulderlevelwhilesittingonstoolasshow n.Graspelasticinhandsandholdtochest.Pullbackward,straighteningtrunk. Slowlyreturnandrepeat. TrunkCurl-up Securelyattachtheendsofbandtoastationaryobjectnearfloor.Lieonback withkneesbent,holdingendsofbandsinhands,armsinfrontandelbowsstraig ht.Keephandsclosetogetherandcurltrunkupward,liftingshoulderbladesfro mfloor.Holdandslowlyreturn. LowerAbdominalCrunch Lieonbackwithhipsandkneesflexed.Stretchbandoverkneesandcrossundern eath.Holdeachendofbandinhandsandplacearmsatsides,withelbowsstraig ht. TrunkTwist Attachelastictosecureobjectatwaistlevel.Sitinchair.Graspelasticinb othhands,holdelasticatnavel.Twistawayfromelastic.Slowlyreturnandrep eatthesetsintheotherdirection. Liftkneesupward,liftinghipsoffthefloor.Holdandslowlyreturn.
SideBend Stand,holdingelasticinrighthand,rightfootsecuringotherendofelastica sshown.Bendtoleft,keepingelbowstraight.Slowlyreturntostartpositiona ndrepeat.Repeatsetswithotherside. *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. 28 29
InstructionManualDiagonalLift* Secureelasticatfloorlevel.Graspelasticinbothhands.Bendathipskneesi fneededandrotatetrunk,pullingupwardandacrossasshown,keepingbackinn eutralposition.Slowlyreturnandrepeat. InstructionManual Hips HipFlexion(Standing) Attachelastictosecureobjectatanklelevel.Loopbandaroundankle.Stand,f acingawayfromthepull.Extendlegforward,keepingkneestraight.Slowlyretu rntostartpositionandrepeat. HipFlexion(Sitting) Sitinchair. DiagonalChop* Secureelasticabovehead.Graspelasticinbothhands.Pulldownwardandacross ,rotatingtrunk,bendingathipsandkneesasneeded,butkeepingbackneutral, asshown.Slowlyreturnandrepeat. Loopelasticaroundthighslightlyaboveknee,stabilizeendsofbandunderoppo sitefoot.Liftonelegup,slowlyreturn.Repeat.
HipExtension Attachelastictosecureobjectatanklelevel.Looparoundankle.Stand,facing towardthepull.Extendlegbackward,keepingkneestraight.Slowlyreturntos tartposition. HipAbduction Attachelastictosecureobjectatanklelevel.Standwithinvolvedlegawayas shown.Keepkneestraight,pullaway,movinglegoutward.Slowlyreturntostart position. *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. 30 31
InstructionManual InstructionManual HipAdduction Attachelastictosecureobjectatanklelevel.Standwithinvolvedlegtowardp ull,asshown.Keepkneestraight,pullin,movingleginward.Slowlyreturnto startposition. DeadLift Standinmiddleoftubingwithbothfeet.Squatdown,graspendsoftubinginha ndsandtakeupallslack.Keepelbowsandbackstraightandextendhipstoslow lyreturnfromthesquattoanuprightposition. HipInternalRotation Attachelastictosecureobjectatanklelevel.Loopelasticaroundankle,posit ionedasshown.Pullankleoutward.Slowlyreturntostartingpositionandrepea t. QuickKicks Loopelasticaroundankles.Kicklegoutwardandquicklyrepeat.Keeptoespoint edstraightaheadanddonotbendtrunk. HipExternalRotation Attachelastictosecureobjectatanklelevel.Loopelasticaroundankle,posit ionedasshown.Pullankleinward.Slowlyreturntostartingpositionandrepeat . HipAbduction+ExternalRotation(Clam) Loopelasticaroundthighs.Lieonbackproppedonelbowswithkneesbent.Move thighsapart.Returntostartpositionandrepeat. 32 33
InstructionManual InstructionManual Knees KneeFlexion(Sitting)TerminalKneeExtension(TKE) Attachelastictosecureobject.Placeelasticaroundthigh,justaboveinvolved kneeasshown.Standoninvolvedleg,bentat45degrees.Toetouchwithother legusingsecureobjecttomaintainbalance.Straightenleg,keepingheelonflo or.Slowlyreturntostartposition.Attachelastictosecureobject.Sitincha ir,attachelastictoankleofinvolvedlegasshown.Pullheelunderchairthro ughfullrange,asshown.Slowlyreturntostartingposition. KneeExtension(Sitting) Attachelastictoankleofinvolvedleg.Securebehindasshown.Sit,withlegb entto90degrees,asshown.Straightenlegatknee.Slowlyreturntostartposi tion. KneeFlexion(Prone) Attachelastictosecureobject.Attachelastictoankleofinvolvedlegasshow n.Liefacedown.Beginwithkneestraight.Bendkneethroughavailablerange.S lowlyreturntostartingposition. Minisquat Placeelasticunderfeet,holdinhandsandkeepelbowsstraight. KneeExtension(Prone) Liefacedown,attachelastictoankle.Attachotherendofelastictosecureob jectnearheadorshoulders.Beginwithkneebent.Extendkneeagainstpullofb and.Slowlyreturntostartpositionandrepeat. Standwithfeetshoulderdistanceapart.Slowlybendkneesto45degrees.Return tostandingposition.Slowlyreturntostartpositionandrepeat.
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InstructionManualLegPress* Sitinchair.Loopelasticaroundbottomoffootasshown.Holdelasticinboth hands.Pushlegdownstraighteningatknee.Slowlyreturntostartpositionand repeat. InstructionManual 1-legminisquat Placeelasticunderfootofinvolvedleg,holdelasticinhands.Standoninvolv edleg.Slowlybendkneeto45degrees,Keepbackstraight.Straightenknee.Slo wlyrepeat. Squat Standonbothlegs.Holdelasticinbothhands,elbowstraight.Placeelasticun derfeet.Bendkneesto90degrees.Pulltoaddtensiontoelastic.Straightenk nees.Slowlyrepeat. Lunge* Standwithonefootonmiddleofband.Graspendsofbandandlooparoundhands atchestlevel,keepingelbowsbent.Placeotherlegbehindwithkneeslightlyb ent.Keeptrunkstraightandbendfrontknee,loweringbodydownward.Slowlyret urntouprightpositionandrepeat. *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. 36 37
InstructionManual InstructionManual Ankle AnkleDorsiflexion* Sitonfloororcouchwithleginfront.Attachelastictosecureobjectinfron toffoot.Attachotherendofelastictoforefoot.Pullfootbackwardtowardsh in.Slowlyreturnandrepeat. www.Thera-BandAcademy.com TheThera-Band®AcademywasformedbyHygenicCorporationin1999tosupportevide nce-basedpractice.TheAcademypromotesanddisseminatesresearch,andprovides educationprogramsforThera-Bandproductsaroundtheworld.Themissionofthe Academyistofacilitateresearch,educationandpracticeusingtheThera-Band SystemsofProgressiveExercise.TheThera-BandAcademywebsite,www.Thera-BandA cademy.com,wasdevelopedtolinkresearchtopracticeusinganintegrated,cros s-referenceddatabaseallowinguserstosearchforresearch,protocols,andexer ciseprogramsbyaspecificbodypart,disease,injury,sportorproduct.Today, Thera-BandAcademymaintainsthelargestelectronicdatabaseofresearcharticl esonThera-Bandproducts. AnklePlantarflexion* Sitonfloororcouchwithleginfront.Holdelasticinhands.Attachotherend ofelastictoforefoot.Pushfootforward.Slowlyreturnandrepeat. AnkleInversion AttachelastictosecureobjectSitonfloorwithlegstraight.Attachelastict oforefoot.Pullfootinwardasshown.Slowlyreturnandrepeat. Searchformoreexercisestodevelopcustomizedexerciseprogramswithpatienth
andoutsAnkleEversion AttachelastictosecureobjectSitonfloorwithlegstraight.Attachelastict oforefoot.Pullfootoutwardasshown.Slowlyreturnandrepeat. *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. Searchthemostcomprehensivedatabaseofresearchandreferencesonelasticres istanceFindevidence-basedprotocolsandoutcomesusingThera-Bandelasticresi stanceDownloadpatientbrochuresRegisterforprofessionalcontinuingeducation
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InstructionManual Exerciseillustrationsinthismanualwereprovidedineducationalpartnershipb yBioExSystemsInc.,whohasbeencreatingexerciseandexerciserelatedsoftwa reforthePhysicalTherapy,AthleticTraining,Chiropractic,andpersonaltrain ingprofessionssince1995.BioExSystemsInc.offersalargeselectionofsoftw areprogramsincludingexercisehandout,fitnessassessment,nutrition,andauto maticstretchreminderinadditiontothenewExerciseExpertThera-Band®Sampler CDcontainingtheimagesinthismanual.Formoreinformation,visitwww.BioExSy stems.com 40