Difference between revisions of "Use a Theraband"

A theraband or resistance bands are latex bands or tubes that are used for physical therapy and light strength training exercises. They are also commonly used by athletes, but also people who are looking for a low-impact strength training workout.<ref name="rf1">http://www.mensfitness.com/training/workout-routines/full-body-resistance-band-workout</ref> Most people will use a theraband under the direction of a physical therapist or as a method of strength training at home.  Theraband exercise requires proper posture, warming up and stretching prior to use, and the knowledge of which exercises to do.  Once you understand how to use resistance bands and which exercises to do, these can be a great tool to help you heal or get in better shape.

#*You will need to ensure you can stand with your back straight, shoulders and hips aligned and stomach muscles engaged.  However, this will vary depending on what type of exercise you're doing.<ref name="rf2">http://www.mensfitness.com/training/pro-tips/injury-free-correct-posture-and-exercise-form</ref>   

#Choose the right theraband.  Resistance bands come in a variety of resistance levels.  You can adjust the resistance as needed.<ref name="rf3">http://www.thera-band.com/UserFiles/File/Resistance_Band-Tubing_Instruction_Manual(1).pdf</ref>

#*Therabands, in particular, are coded according to their color, working from beginning to advanced use in the following order: tan, yellow, red, green, blue, black, silver, and gold.<ref name="rf3" />  Other systems also color code their bands based on resistance level.

#*You can buy anchor points for walls, or you can use square knots to secure the bands to door handles or heavy machinery. Make sure it is not a movable structure.<ref name="rf3" />

#Go slow with your resistance bands.  Use slow, steady movements whenever you use the theraband. This will help ensure you're staying in preparer alignment and isolates the muscles you're targeting.<ref name="rf4">http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842?pg=2</ref>

#*Also rest for about a minute between each type of exercise.<ref name="rf4" />  For example, rest after working your triceps and before you start working your chest.

#Do overhead extensions.  This exercise tones your shoulders and your triceps.<ref name="rf5">http://www.fitnessmagazine.com/workout/arms/express/resistance-band-arm-workout/?page=4</ref>  To do this exercise:

#Incorporate chest presses.  This exercise helps to target your chest and biceps.<ref name="rf6">http://www.fitnessmagazine.com/workout/arms/express/resistance-band-arm-workout/?page=5</ref>  To do this exercise:

#Combine side planks with a pull down.  This is a combination exercise that works a large variety of your upper body muscles including abs, shoulders, triceps and back.<ref name="rf7">http://www.fitnessmagazine.com/workout/arms/express/resistance-band-arm-workout/?page=6</ref>  To do this exercise:

#Do the side step shuffle.  This particular exercise targets your legs, but specifically your inner and outer thighs and glutes.<ref name="rf8">http://www.womenshealthmag.com/fitness/easy-resistance-band-workout</ref>  To do this exercise:

#Incorporate knee raises.  This exercise works the front of your legs, thighs and abs.<ref name="rf8" />  Start by:

#Do a combination of a bridge with a kick.  This exercise targets your entire leg — your butt and thighs.  In addition it uses your shoulder muscles.<ref name="rf9">http://www.shape.com/fitness/workouts/total-body-sculpting-resistance-band-workout/slide/9</ref>  To do this exercise: