Resistance Tubing

ResistanceBand&Tubing InstructionManual Volume4 TheHygenicCorporation1245HomeAvenueAkron,OH44310(330)633-8460 TheHygenicCorporation1245HomeAvenueAkron ,OH44310(330)633-8460or(800) or(800) 321-2135www.thera-band.comwww.Thera-BandAcademy.com Thera-BandGmbHMainzerLandstraße19D-65589Hadamar,Germany496433 Thera-BandGmbHMainzerLandstraße19D-65589 Hadamar,Germany49643391640www. 91640www. thera-band.de THERA-BAND®,thecolorpyramidlogo,andtheAssociatedColorsaretrad THERA-BAND®,thecolorpyramidlogo,andtheA ssociatedColorsaretrademarksofT emarksofT heHygenicCorporation.Allrightsreserved.U heHygenicCorporation .Allrightsreserved.Unauthorizeduseisstrict nauthorizeduseisstrictlyprohib lyprohib ited.©2006TheHygenicCorporation.22136Rev ited.©2006TheHygeni cCorporation.22136Rev.1/06PrintedinUSA .1/06PrintedinUSA

InstructionManual TableofContents Introduction................. Introduction..... ......................... ................. .... .........2InformationforHealthcare .........2In formationforHealthcareProfessionals..... Professionals.......... ..... ..........3InformationforPatient ..........3 InformationforPatientsandConsumers..... sandConsumers......... .... ...........4PracticalExerciseTip ........... 4PracticalExerciseTips............ s................. ..... ..................5Caring ........... .......5CaringforElasticBandsandTub forElasticBandsandTubing... ing... ....................5Dir ........... .........5DirectionsforHandling,Con ectionsforHandling,Connecting, necting, andSecuringThera-Band®ResistanceBandsand andSecuringThera-Ban d®ResistanceBandsandTubing......... Tubing............... ...... ...6ExerciseResistancePullForceCharts ...6ExerciseResi stancePullForceCharts............. ................. .... .....11Outcomes............ .....11Outcomes ......................... ................. .... ..............13ExerciseListS ........... ...13ExerciseListSummary......... ummary.............. ..... ...................14Exer ........... ........14ExerciseIllustrations... ciseIllustrations........ ..... ....................... ........... ................15www.Thera-Ban ....15www.Thera-BandAcademy. dAcademy. com..........................39 1

InstructionManual InstructionManual Introduction Recognizedastheoriginalsystemofprogressiveresistanceforover25years,a ndendorsedbytheAmericanPhysicalTherapyAssociation(APTA),Thera-Band®elast icresistancehasbeenproventoincreasestrength,mobilityandfunction,aswe llasreducejointpain1,2,3.Evidence-basedexerciseprogramsutilizingThera Bandbandsandtubingrehabilitateinjuries,improvethefunctionalabilityofo lderadults,improveathleticperformance,andaidintreatingmanychronicdise ases.Thera-Band®resistancebandsandtubingarelow-cost,portableandversatile .Madeofnaturalrubberlatex,theyareeasilyrecognizedbythetrademarkTher a-Band®colorsyellow,red,green,blue,blackandsilver,aswellasourotherco lorsoftanandgold.Advancingthroughthesequentialsystemofprogressiveres istanceprovidespositivereinforcementandfeedbackforgaugingresults.Thepr ogressiveresistancelevelsspeakofsuccess;thecolorstellyouitsThera-Band®. Thera-Band®ColorTanYellowRedGreenBlueBlackSilverGold*ResistanceLevelEx traThinThinMediumHeavyExtraHeavySpecialHeavySuperHeavyMaxWorkoutlev elBeginnerBeginnerBeginner/IntermediateIntermediateIntermediate/AdvancedAd vancedAdvancedPlusAdvancedPlus InformationforHealthcareProfessionals Indications Inadditiontogeneralwellnessandfitnessprograms,elasticresistanceisindi catedforuseinavarietyofimpairments:ResistancetrainingforPosturalimpa irmentsMotorfunctionimpairmentsMuscleperformanceimpairmentsStretchingexe rcisesformusclelengthimpairmentsBalancetrainingforbalanceandgaitimpai rmentsCardiotrainingforcardiorespiratoryimpairmentsFunctionalandsport-sp ecifictrainingforfunctionallimitations ProductSafety Useofanyproductsdescribedinthismanualcancauseseriousinjurywhennotu sedproperly.Healthcareprofessionalsareadvisedtoprescribeonlythoseexerc isesdeemedsafefortheirpatients.Forpatientsusingthebandsortubingasp artofahometherapyprogram,itisimperativetoinstructthepatientonsafe andproperuseofthebandsortubingtoavoidinjury.Patientswithlatexaller giesshoulduseThera-Band®Latex-Freeresistancebands.Avoidchoosingbandsand tubingthataretooshort.Healthcareprofessionalsshouldensureadequatelengt hofthebandtoavoidhighpullforcesandtoprovidemoreusercontrol.Avoid exercisesthatinvolvestretchingtheThera-Bandresistancebandortubeinsuch afashionthatitmaysnaptowardtheheadandcauseinjurytotheheadoreyes .Protectiveeyewearshouldbewornifperformingthistypeofexercise.Always examinetheresistivebandortubebeforeuseforsmallnicks,tears,orpunctu resthatmaycausethebandtobreak.Ifyoufindanyflaws,discardtheproduct andreplacebeforeperforminganyexercises.Besuretheresistancebandortub ingissecurelyanchoredtoasturdyobjectorattachmentbeforeusing. Donoto verstretchbandsortubingbymorethan3timesitsrestinglength.Example:a1 2(30cm)bandshouldnotbestretchedtomorethan36(90cm)totallength.3 *BandsonlyForthosewhohaveallergiestolatex,Thera-BandLatexFreeResist anceBandsprovidethesamebenefitsasregularbands. 1.JetteAMetal.1999.ExerciseItsnevertoolate:TheStrongforLifeProgram. AmJPublicHealth:89(1):66-72.2.MikeskyAEetal.1994.Efficacyofahome-b asedtrainingprogramforolderadultsusingelastictubing.EuropJApplPhysio l:69:316-320.3.ToppR.etal.2002.Theeffectofdynamicversusisometricr esistancetrainingonpainandfunctioningamongadultswithosteoarthritisoft heknee.ArchPhysMedRehabil:83:1187-1195.

Foracomprehensivedatabaseofreferences,visitwww.Thera-BandAcademy.com/rese arch.2

InstructionManual InstructionManual InformationforPatientsandConsumers Precautions Alwaysconsultyourphysicianbeforebeginninganexerciseprogram.Yourrehabil itationorexerciseprofessionalshouldhelpdevelopanindividualizedprogramt omeetyourneedsandabilities.Useofanyproductsdescribedinthismanualca ncauseseriousinjurywhennotusedproperly.Patientswithlatexallergiessho ulduseThera-Band®Latex-Freeresistancebands.Avoidexercisesthatinvolvestre tchingtheThera-Bandresistancebandsortubinginsuchafashionthattheymay snaptowardtheheadandcauseinjurytotheheadoreyes.Ifthesetypesofex ercisesareprescribed,protectiveeyewareshouldbeworn.Thera-Bandresistance bandsandtubingarenottoys;consultaphysicianbeforeallowingchildrento exercise.Ifyouexperiencesharppain,shortnessofbreath,dizzinessorlighth eadednesswithanyoftheseexercises,stopimmediatelyandcontactyourhealthc areprovider.Aswithanyexerciseprogram,musclesorenessmaybeexperiencedo verthefirstfewdays.Ifyourpainshouldpersistformorethan3or4days,c onsultyourphysicianortherapist.Donotexercisewhileexperiencingpain.Be suretheresistancebandortubingissecurelyanchoredtoasturdyobjectorat tachmentbeforeusing.Donotoverstretchtheresistancebandortubebymoreth an3timesitsrestinglength.Example:a12(30cm)bandshouldnotbestretched tomorethan36(90cm)totallength.ProtecttheThera-Bandresistancebandor tubingbykeepingitawayfromsharpobjects.Removeringsfromthefingersbefo reusingtheresistancebandsortubing.Beawareoflong,sharpfingernails. PracticalExerciseTips Withallexercises,postureandbodyalignmentiscritical.Keeptheshouldersa ndhipsaligned,tightentheabdominals,andrelaxtheknees.Besuretopractic ethesafestposturepossiblebymaintaininganaturalspinalcurveUsetheband ortubingprescribedbyyourphysicianortherapistfortheprescribedsetsand repetitions.Restbetweensets.Includeproperwarm-upandcool-downactivities withyourelasticresistancetrainingprogram.Performallexercisesinaslow andcontrolledmanner.Atnotimeshouldyoufeeloutofcontrol;remembertocont rolthebandortubingratherthanallowingittocontrolyou.Donotallowthe bandortubingtosnapback.Avoidhyperextendingorover-flexingjointswhenex ercising.Dontlockthejoints.Breatheevenlywhileperformingtheseexercises. Exhaleduringthemoredifficultphaseoftherepetition.Dontholdyourbreath. Forbeginners,performtheexerciseswithoutthebandortubinguntilyouareco mfortable,thenaddresistance.Beginwith8to10exercisesthattargetmajorm usclegroups.Exercisewiththecolorbandthatwasprescribedforyou,orwith acolorthatallowsyoutocomplete2to3setsof10to15repetitionswithmil dfatigueonthelastset.Progresstothenextcolorbandwhenyouareableto easilycompletethe3setsof10to15repetitions. CaringforElasticBandsandTubing Alwaysexaminetheresistancebandortubingbeforeuseforsmallnicks,tears, orpuncturesthatmaycausethebandtobreak.Ifyoufindanyflaws,discardth eproductandreplacebeforeperforminganyexercises.Storeallresistanceband sandtubingoutofdirectsunlightandawayfromextremetemperatures. Afterus einchlorinatedwater,rinsethebandsortubingwithtapwateranddryflat.I fthebandsortubingbecomessticky,cleanwithmildsoapandwater,dryflat, andthendustwithtalcumpowder. 4 5

InstructionManual InstructionManualCreatingLoopsLoopscanbeeasilycreatedforupperorlower bodyexercises. DirectionsforHandling,Connecting,andSecuringThera-Band®ResistanceBandsand Tubing Alwaysexamineyourbandortubingbeforeuse;discardandreplaceifyounotice anytearsornicks.Protecttheeyesduringexercisesthatmaycausethebando rtubingtosnapbacktowardthehead.Checkroutinelyforevidenceofwearoft hebandortubingatconnectionpointsandreplacethebandifevidenceisfound .HandlingtheBandsYourelasticbandortubingshouldbesecurelyattachedto yourhandorfootbeforeusetoavoidslippageandpossibleinjury.Doublewrappi ngthebandmayhelpsecureittoyourhandorfoot.Neverexercisewiththeband ortubingunlessitiswrappedaroundyourhand.GripWrapLaythebandflatin yourhandwiththeendtowardyourpinkyfinger.Wrapthelongendoftheband aroundthebackofyourhand.Repeatasneeded.Firmlygrasp. Shortlengthloop:Tieeachendinasquareknot Longlengthloop:Tieendstogetherinasimpleknot,leavinglongloop. UsingBandsforLowerBody PalmWrapBeginwithpalmsupandendsofbandbetweenthethumbandfinger.Rot ateyourpalmsinward,bringingthebandaroundthebackofyourhands.Repeata sneeded.Firmlygrasp. FootLoop:Standonthemiddleoftheband.Loopoverthetopofthefootandst abilizeotherendswithoppositefoot. FootWrap:Standonthemiddleoftheband.Wraponeendaroundthetopofthef oot. EuroWrapBeginwithyourpalmfacingforwardandtheendsofthebandbetweent hethumbandpalm.Rotateyourarminward.Turnyourhanddownward,bringingthe bandaroundthebackofyourhand.Returnthepalmfacingforward,bringingthe bandbetweenthethumbandfingers. AnkleWrap:Placethebackofyourankleinthemiddleoftheband.Crosstheen dsinfrontofyourankleandbringthemdownonthesidesoftheankle.Crosst heendsunderthefootandbringuparoundthesides.7 6

InstructionManualHandlingtheTubing InstructionManualUsingElasticResistanceAccessoriesAccessoriescanalsobe usedtoconnectorsecureelasticresistance,includinghandles,dooranchors,e xtremitystraps,sportshandles,andAssiststraps.Monitortheattachmentperiod icallyforslippageandtightenasnecessary.UsingtheCinchingSystem(Handles ,DoorAnchors,ExtremityStrapsandSportsHandle):Whilepullingdowntheblac kbuckleontheaccessory,pushupthewebbingtocreateadoubleloop.Threado neendofthebandortubingthroughoneloopandbackthroughtheother.Tighte ndownthebuckletolockinplace.Loopabandonceandtubingtwicetosecure safely.Slidebuckletowardstheloopedbandortubingtotighten. LoopedHandle:Beginbywrappingthetubingaroundthepalmtodeterminethesiz eoftheloop.Makealoopbycrossingthetubingoverandaround,pullingthee ndthroughthehole.Besuretheloopsaretightandsecurebeforeusingthetub ing.Repeatontheotherendoftubing. Placeentirehandthroughthetubingloopandgrasp. UsingtheAssiststrap:LaytheendofthebandoverthemiddleoftheAssist(b etweenthelargeandsmallloops).BringthelargeloopoftheAssistthroughth esmallloop.CinchtheAssistdowntotighten. LegTubingLoop:Placeoneendofthetubingloopthroughtheloopontheother endofthetubingmakingalargeloop.Stepintothelargeloopandpullonthe endofthetubingtotighten. PlacewristinsidethelargeloopandgrasptheAssist.Usearoundthefootfor ankleexercises.89

InstructionManualSecuringtheBand/TubingIfyouareconnectingyourbandor tubingtoanexternalstationaryobject,besurethatobjectisheavyandsturd yenoughtoresisttheexercise.Heavygymequipment*: InstructionManual ElasticResistancePullForceCharts Elasticresistanceisauniquetypeofresistancetrainingcomparedtoothertra ditionalforms,suchasisotonicorisokineticresistances.Theresistanceprovi dedbyelasticbandsortubingisbasedontheamountthatthebandortubingis stretched.Thisresistancecanbemeasuredinpoundsofforcedependingonthe percentagethebandortubingisstretchedfromitsrestinglength;thisisknow nasforce-elongation.Regardlessofhowlongthebandortubingisbeforeitsstre tched,theforceproducedatitsstretchedlengthdependsonthepercentelongat ion.Forexample,aninitial2foot(60cm)lengthofgreenbandthatisstretch edto4feet(120cm)(doubleitsrestinglength),isat100%elongation.Theref ore,theresistanceofthebandis5pounds(2.3kg)atthatelongation.Ifthe bandisthenfurtherstretchedto6feet(180cm)(200%elongation),theresista ncewouldbeabout8pounds).Thereisapproximatelya20-30%increaseinresist ancebetweenThera-Bandcolorsat100%elongation. *RecommendusingtheAssiststrapwithexternalequipment ResistanceinPoundsofThera-Band®ResistanceBasedonPercentElongation ResistanceinPounds Yellow25%1.11.82.42.93.43.94.34.85.35.8Red1.52.63.33.94.44.95 .45.96.47Green23.24.255.76.57.27.98.89.6Blue2.84.65.97.18.1 9.110.111.112.113.3Black3.66.38.19.71112.313.514.816.217.6Silver 58.511.113.215.217.118.9212325.3Gold7.913.918.121.624.627.530. 333.436.640.1 PercentElongation Door(UsingDoorAnchor): WallTree(UsingAssistStrap) 50%75%100%125%150%175%200%225%250% DatafromPageetal.2000.JOSPT30(1):A47-8. 10 11

InstructionManual InstructionManual ResistanceinKilogramsofThera-BandResistanceBasedonPercentElongation ResistanceinKilograms YellowRed0.71.21.51.82.02.22.52.72.93.2Green0.91.51.92.32.63.0 3.33.64.04.4Blue1.32.12.73.23.74.14.65.05.56.0Black1.62.93.7 4.45.05.66.16.77.48.0Silver2.33.95.06.06.97.88.69.510.511.5Gol d3.66.38.29.811.212.513.815.216.618.2 Outcomes Clinicalresearchhasproventhatelasticresistiveexercise,includingThera-Ba nd®resistancebandsandtubing:IncreasesStrengthIncreasesPowerImprovesBalan ceandProprioceptionPreventsFallsImprovesPostureDecreasesPainImprovesGa itIncreasesGripStrengthImprovesCardiovascularFitnessDecreasesBloodPress ureDecreasesDisabilityandImprovesFunction PercentElongation 25%50%75%100%125%150%175%200%225%250% 0.50.81.11.31.51.82.02.22.42.6 Ourdatabasecontainsover500articlesandstudiesonelasticresistanceinclud ingnearly100randomizedclinicaltrialsusingelasticresistance. Whenappliedasanexercise,elasticresistanceoffersastrengthcurve(torque) similartohumanstrengthcurvesandisotonicresistanceexercises(abell-shap edcurve).Thisisbecauseoftheanglecreatedbetweentheelasticresistancea ndthelever-arm,theForceAngle. LeverArmForceAngle Foracomprehensivedatabaseofreferences,visitwww.Thera-BandAcademy.com/rese arch. Force 3530 ShoulderTorque YellowRedGreenBlueBlackSilver5#10# Torque(N-m) 2520151050306090120150 ShoulderAngle DatafromHughesetal.1999.JOSPT29(7):413-420 12 13

InstructionManual InstructionManual ExerciseList JointShoulderLevel1Isolated/RehabFlexion(Unilateral)Extension(Unilater al)Abduction(Unilateral)Adduction(Unilateral)ScaptionInternalRotationExt ernalRotationElbowFlexionElbowExtensionWristFlexionWristExtensionSupin ationPronationUlnarDeviationRadialDeviationHorizontalAdduction(Unilatera l)SerratusPressHorizontalAbduction(Unilateral)ShrugScapularRetractionIs ometricExtensionIsometricSideBendingIsometricRotationCurl-upTrunkTwist BackExtensionHipFlexion(standing)HipFlexion(sitting)HipExtensionHipAb ductionHipAdductionHipInternalRotationHipExternalRotationHipAbduction +ExternalRotation(Clam)TerminalKneeExtensionKneeExtension(Sitting)Knee Extension(Prone)KneeFlexion(Sitting)KneeFlexion(Prone)MinisquatDorsifl exionPlantarflexionInversionEversionLowerAbcrunchSideBendDiagonalLift DiagonalChopDeadLiftQuickKicksLevel2Multi-joint/FitnessLateralRaise FrontRaiseOverheadPressDiagonalFlexionDiagonalExtension Thera-Band®ResistanceBandsandTubingExercises Shoulder ShoulderFlexion* Standonelastic.Beginwitharmatside,elbowstraight,thumbup.Graspelasti c.Raisearminfrontoverhead,keepingelbowstraight.Slowlyreturntostarti ngposition. Arms KickBackConcentrationCurl Chest ChestPressChestFliesDynamicHugSeatedRowLatPullDownReverseFliesUprig htRowBentOverRow UpperBack ShoulderExtension Secureelasticatwaistlevelasshown.Graspelasticandpullarmbackwardskee pingelbowstraight.Slowlyreturntostartposition. Neck AbsandBack Hips ShoulderAbduction* Standonelastic.Beginwitharmatside,elbowstraight,holdingelastic,palm forward. LegPressSquatLunge1-legminisquat Knees Raisearmupward,outtosideandoverhead.Slowlyreturntostartingposition.

Ankles *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt

hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. 14 15

InstructionManual InstructionManualLateralRaise ShoulderAdduction Attachelastictosecureobjectatwaistlevel.Graspelasticinhand.Pullarm inward,keepingelbowstraight.Slowlyreturntostartpositionandrepeat. Standonelastic.Holdelasticinbothhands.Beginwitharmsatsides.Position palmsforward.Keepelbowsstraightandliftarmstoshoulderlevel.Slowlylow

erandrepeat. Scaption(AbductioninScapularPlane) Standonelastic.Beginwitharmatside,elbowstraight,holdingelastic,thumb up.Raisearminapositionhalfwaybetweenthefrontandside,overhead.Slow lyreturntostartingposition. FrontRaise* Secureelasticatwaistlevelasshown.Graspelasticandpullarmbackwardskee pingelbowstraight.Slowlyreturntostartposition. OverheadPress*ShoulderInternalRotation Secureelasticatwaistlevel.Sitorstandwithinvolvedsidetoelastic,elbow at90degrees,armatside.Graspelasticandpullhandinward,acrossbody,as shown.Slowlyreturntostartpositionandrepeat.Standonelastic.Graspelas ticinhands,armsatside,elbowsbent,asshown.Pusharmsupandoverhead.Sl owlyreturntostartpositionandrepeat. ShoulderDiagonalD1Flexion* Secureelastictosecureobjectatfloorlevel. ShoulderExternalRotation Attachelastictosecureobjectatwaistlevel.Placepillowbetweenelbowandb ody.Graspelasticinhand,elbowbentto90degrees.Rotatearmoutwardandret urn.Slowlyreturntostartpositionandrepeat. 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.Sl

owlyreturntostartpositionandrepeat. *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. 16 17

InstructionManual InstructionManual Arms ShoulderDiagonalD2Flexion* Attachelastictosecureobjectatfloorlevel.Beginwitharmcrossedovertrun k,holdingelastic,palminward,atoppositehip.Raisearmupanddiagonallyac ross,endingwithpalmfacingforward.Slowlyreturntostartpositionandrepea t. ElbowFlexion* StandonelasticGraspelasticinhand,palmup,armstraight.Pullupward,bend ingatelbow.Slowlyreturntostartpositionandrepeat. ShoulderDiagonalD1Extension* Attachelastictosecureobjectasshown.Graspelasticwithhandatoppositesh oulder,palminward.Pullarmdownandacrossbody,endinginpalmoutward.Slow lyreturntostartpositionandrepeat. ElbowExtension Attachelastictosecureobjectatwaistlevel.Graspelastic,thumbup,elbowb ent,asshown.Straightenelbow,keepingelbowatside.Slowlyreturntostartin gposition. ShoulderDiagonalD2Extension* 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h andatoppositehip,palminward.Slowlyreturntostartpositionandrepeat. WristFlexion Secureelasticunderfoot.Graspelasticinhand.Placeforearmontablewithha ndoffedgeoftable,palmup,asshown.Movewristupward.Slowlyreturntosta rtingposition. *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. 18 19

InstructionManual InstructionManual WristExtension Secureelasticunderfoot.Graspelasticwithhand.Placeforearmontablewith handoffedgeoftable,palmdownasshown.Movewristupward.Slowlyreturnto startingposition. RadialDeviation Secureelasticunderfoot.Supportforearmontableorkneeasshown.Holdelast icinhand,thumbup.Movehandupward.Returntostartpositionandrepeat. Supination Secureelasticnearfloor.Supportforearmontableorarmchair.Positionhandp almdownwithelasticcrossingoverthumbasshown.Rotatehandtopalmup,elas ticshouldresistthismovement.Slowlyreturntostartposition. ElbowKickBack* Holdelasticinhandofinvolvedarm.Placeoneendofelasticunderoppositefo ot.Slightlybendhipsandsupportupperbodywithotherarmasshown.Pullupo nelastic,raisingelbowtoshoulderheight. Pronation Secureelasticnearfloor.Supportforearmontableorarmchair.Positionhandp almupwithelasticcrossingunderthumbasshown.Rotatehandtopalmdown,ela sticshouldresistthismovement.Slowlyreturntostartposition. Extendelbowbackward,contractingTriceps.Slowlyreturntostartpositionand

repeat. ConcentrationCurl* Attachelastictosecureobjectatfloorlevel.Graspelasticinhands,palmsup ,armsstraight.Pullupward,bendingatelbows.KeeptrunkstraightSlowlyretu rntostartpositionandrepeat. UlnarDeviation Sitandsecureendsofthebandunderyourfeet,creatingaloopinthemiddle. Keepelbowatside,graspmiddleloopofband,keepingthumbforward.Keepelbow nexttosideandmovewristbackward.Holdandslowlyreturnandrepeat. *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. 20 21

InstructionManual InstructionManual Chest ChestFliesHorizontalAdduction* Attachelastictosecureobjectatshoulderlevel.Graspelasticininvolvedhan dandpullinward,acrossbody,asshown.Keepelbowstraightanddonottwista twaist.Slowlyreturnandrepeat.Securemiddleofelastictostationaryobject atshoulderlevel.Faceawayfromattachmentinastaggeredstep,oneleginfr ontofotherasshown.Graspbandsatshoulderlevelwithyourelbowsstraight. Keepelbowsstraightandpullinwardwithpalmsinward.Slowlyreturnandrepeat . SerratusPress Attachelastictosecureobjectatshoulderheight.Faceaway,graspelasticin handwithelbowstraight,arminfront,asshown.Pusharmforward.Slowlyretur ntostartposition. DynamicHug Beginwithbandwrappedaroundupperback,holdingeachendinhands.Abductsho uldersto60degreesandbendelbowsto45degrees.Keepshoulderselevatedand pusharmsforwardandinwardinahuggingmotion. ChestPress Attachelastictosecureobjectatshoulderlevel.Sitorstandasshown.Holde lasticinhands,armsoutfromside,elbowsbent,asshown.Pushforward,straig hteningelbows.Slowlyreturntostartpositionandrepeat. Whenhandstouch,hold,slowlyreturntostartpositionandrepeat.

*Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. 22 23

InstructionManual InstructionManual UpperBack HorizontalAbduction* Attachelastictosecureobjectatshoulderlevel.Graspelasticwithhand,ass hown.Pullarmoutward,keepingelbowstraight.Donottwistatwaist.Slowlyre turntostartpositionandrepeat. SeatedRow Attachelastictosecureobject.Graspelasticinhands.Sitinchairwithback unsupported,maintainingproperposture.Keepelbowsnearsides,elbowsbent.Sq ueezeshoulderbladestogether,pullingarmsback.Slowlyreturntostartandre peat. Shrug* Stand,armsatsides.Standonelasticasshown,holdingelasticinhands.Raise shouldersupwardtowardsears,androllbackwards.Keepelbowsstraight.Slowly returntostartposition. LatPullDown* Attachelasticoverheadtosecureobject.Graspelasticinhandsasshown.Pull down,bendingelbows,squeezingshoulderbladestogether.Slowlyreturntostart positionandrepeat. ScapularRetraction Holdarmsatsideswithelbowsbent,holdingendsofelasticineachhand.Squee zeshoulderbladestogetherbymovinghandsoutwardslightly.Slowlyreturntos tartingposition. ReverseFlies* Graspelasticinhands,elbowsstraight,asshown.Movearmsawayfromeachothe r,outtosides.Slowlyreturntostartposition. *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. 24 25

InstructionManual InstructionManual Neck UprightRow* Standonelastic.Graspelasticinbothhandsinfrontofhips,elbowsstraight. Liftupwardtowardchin,bendingelbows.Keephandsclosetochest.Slowlylowe randrepeat. IsometricCervicalExtension* Placemiddleofbandaroundbackofhead.Graspendsofbandinhandswithelbow s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. IsometricCervicalSideBending* Placemiddleofbandaroundbackofhead.Graspbothendsofbandinhandwithb entelbow,toonesideofheadasshown.Keepneckinaneutralpositionwithch inslightlytuckedinward.Extendelbowoutwardtoside,stretchingthebandawa yfromhead.Holdheadandnecksteadyanddonotallownecktobend.Slowlyret urnandrepeatextendingwithotherhand. BentOverRow* Secureelasticunderoppositefoot.Holdelasticininvolvedarm.Slightlybend hipsandkneesandsupportupperbodywithotherarmasshown.Pulluponelasti c,raisingelbowtoshoulderheight.Slowlyreturntostartpositionandrepeat. IsometricCervicalRotation* 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posit ionwithchinslightlytuckedinward.Extendoneelbowoutwardtoside,stretchi ngthebandawayfromhead.Holdheadandnecksteadyanddonotallowtorotate .Slowlyreturnandrepeatextendingwithotherhand. *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s.*Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesdurin gthisexercisetoprotectagainstpossibilityofeyeinjuryasaresultofthe bandortubesnappingtowardsthefaceifgripislostorifthebandortubebr eaks. 26 27

InstructionManual InstructionManual AbsandBack BackExtension* Attachelastictosecureobjectatshoulderlevelwhilesittingonstoolasshow n.Graspelasticinhandsandholdtochest.Pullbackward,straighteningtrunk. Slowlyreturnandrepeat. TrunkCurl-up 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straig ht.Keephandsclosetogetherandcurltrunkupward,liftingshoulderbladesfro mfloor.Holdandslowlyreturn. LowerAbdominalCrunch Lieonbackwithhipsandkneesflexed.Stretchbandoverkneesandcrossundern eath.Holdeachendofbandinhandsandplacearmsatsides,withelbowsstraig ht. TrunkTwist Attachelastictosecureobjectatwaistlevel.Sitinchair.Graspelasticinb othhands,holdelasticatnavel.Twistawayfromelastic.Slowlyreturnandrep eatthesetsintheotherdirection. Liftkneesupward,liftinghipsoffthefloor.Holdandslowlyreturn.

SideBend Stand,holdingelasticinrighthand,rightfootsecuringotherendofelastica sshown.Bendtoleft,keepingelbowstraight.Slowlyreturntostartpositiona ndrepeat.Repeatsetswithotherside. *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. 28 29

InstructionManualDiagonalLift* Secureelasticatfloorlevel.Graspelasticinbothhands.Bendathipskneesi fneededandrotatetrunk,pullingupwardandacrossasshown,keepingbackinn eutralposition.Slowlyreturnandrepeat. InstructionManual Hips HipFlexion(Standing) Attachelastictosecureobjectatanklelevel.Loopbandaroundankle.Stand,f acingawayfromthepull.Extendlegforward,keepingkneestraight.Slowlyretu rntostartpositionandrepeat. HipFlexion(Sitting) Sitinchair. DiagonalChop* 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. Loopelasticaroundthighslightlyaboveknee,stabilizeendsofbandunderoppo sitefoot.Liftonelegup,slowlyreturn.Repeat.

HipExtension 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s tartposition. HipAbduction 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. *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. 30 31

InstructionManual InstructionManual HipAdduction Attachelastictosecureobjectatanklelevel.Standwithinvolvedlegtowardp ull,asshown.Keepkneestraight,pullin,movingleginward.Slowlyreturnto startposition. DeadLift Standinmiddleoftubingwithbothfeet.Squatdown,graspendsoftubinginha ndsandtakeupallslack.Keepelbowsandbackstraightandextendhipstoslow lyreturnfromthesquattoanuprightposition. HipInternalRotation Attachelastictosecureobjectatanklelevel.Loopelasticaroundankle,posit ionedasshown.Pullankleoutward.Slowlyreturntostartingpositionandrepea t. QuickKicks Loopelasticaroundankles.Kicklegoutwardandquicklyrepeat.Keeptoespoint edstraightaheadanddonotbendtrunk. HipExternalRotation Attachelastictosecureobjectatanklelevel.Loopelasticaroundankle,posit ionedasshown.Pullankleinward.Slowlyreturntostartingpositionandrepeat . HipAbduction+ExternalRotation(Clam) Loopelasticaroundthighs.Lieonbackproppedonelbowswithkneesbent.Move thighsapart.Returntostartpositionandrepeat. 32 33

InstructionManual InstructionManual Knees KneeFlexion(Sitting)TerminalKneeExtension(TKE) Attachelastictosecureobject.Placeelasticaroundthigh,justaboveinvolved kneeasshown.Standoninvolvedleg,bentat45degrees.Toetouchwithother legusingsecureobjecttomaintainbalance.Straightenleg,keepingheelonflo or.Slowlyreturntostartposition.Attachelastictosecureobject.Sitincha ir,attachelastictoankleofinvolvedlegasshown.Pullheelunderchairthro ughfullrange,asshown.Slowlyreturntostartingposition. KneeExtension(Sitting) Attachelastictoankleofinvolvedleg.Securebehindasshown.Sit,withlegb entto90degrees,asshown.Straightenlegatknee.Slowlyreturntostartposi tion. KneeFlexion(Prone) Attachelastictosecureobject.Attachelastictoankleofinvolvedlegasshow n.Liefacedown.Beginwithkneestraight.Bendkneethroughavailablerange.S lowlyreturntostartingposition. Minisquat Placeelasticunderfeet,holdinhandsandkeepelbowsstraight. KneeExtension(Prone) Liefacedown,attachelastictoankle.Attachotherendofelastictosecureob jectnearheadorshoulders.Beginwithkneebent.Extendkneeagainstpullofb and.Slowlyreturntostartpositionandrepeat. Standwithfeetshoulderdistanceapart.Slowlybendkneesto45degrees.Return tostandingposition.Slowlyreturntostartpositionandrepeat.

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InstructionManualLegPress* Sitinchair.Loopelasticaroundbottomoffootasshown.Holdelasticinboth hands.Pushlegdownstraighteningatknee.Slowlyreturntostartpositionand repeat. InstructionManual 1-legminisquat Placeelasticunderfootofinvolvedleg,holdelasticinhands.Standoninvolv edleg.Slowlybendkneeto45degrees,Keepbackstraight.Straightenknee.Slo wlyrepeat. Squat Standonbothlegs.Holdelasticinbothhands,elbowstraight.Placeelasticun derfeet.Bendkneesto90degrees.Pulltoaddtensiontoelastic.Straightenk nees.Slowlyrepeat. Lunge* Standwithonefootonmiddleofband.Graspendsofbandandlooparoundhands atchestlevel,keepingelbowsbent.Placeotherlegbehindwithkneeslightlyb ent.Keeptrunkstraightandbendfrontknee,loweringbodydownward.Slowlyret urntouprightpositionandrepeat. *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. 36 37

InstructionManual InstructionManual Ankle AnkleDorsiflexion* Sitonfloororcouchwithleginfront.Attachelastictosecureobjectinfron toffoot.Attachotherendofelastictoforefoot.Pullfootbackwardtowardsh in.Slowlyreturnandrepeat. www.Thera-BandAcademy.com TheThera-Band®AcademywasformedbyHygenicCorporationin1999tosupportevide nce-basedpractice.TheAcademypromotesanddisseminatesresearch,andprovides educationprogramsforThera-Bandproductsaroundtheworld.Themissionofthe Academyistofacilitateresearch,educationandpracticeusingtheThera-Band SystemsofProgressiveExercise.TheThera-BandAcademywebsite,www.Thera-BandA cademy.com,wasdevelopedtolinkresearchtopracticeusinganintegrated,cros s-referenceddatabaseallowinguserstosearchforresearch,protocols,andexer ciseprogramsbyaspecificbodypart,disease,injury,sportorproduct.Today, Thera-BandAcademymaintainsthelargestelectronicdatabaseofresearcharticl esonThera-Bandproducts. AnklePlantarflexion* Sitonfloororcouchwithleginfront.Holdelasticinhands.Attachotherend ofelastictoforefoot.Pushfootforward.Slowlyreturnandrepeat. AnkleInversion AttachelastictosecureobjectSitonfloorwithlegstraight.Attachelastict oforefoot.Pullfootinwardasshown.Slowlyreturnandrepeat. Searchformoreexercisestodevelopcustomizedexerciseprogramswithpatienth

andoutsAnkleEversion AttachelastictosecureobjectSitonfloorwithlegstraight.Attachelastict oforefoot.Pullfootoutwardasshown.Slowlyreturnandrepeat. *Caution:Usermustwearsuitableeyeprotectionsuchassafetygogglesduringt hisexercisetoprotectagainstpossibilityofeyeinjuryasaresultoftheban dortubesnappingtowardsthefaceifgripislostorifthebandortubebreak s. Searchthemostcomprehensivedatabaseofresearchandreferencesonelasticres istanceFindevidence-basedprotocolsandoutcomesusingThera-Bandelasticresi stanceDownloadpatientbrochuresRegisterforprofessionalcontinuingeducation

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InstructionManual Exerciseillustrationsinthismanualwereprovidedineducationalpartnershipb yBioExSystemsInc.,whohasbeencreatingexerciseandexerciserelatedsoftwa reforthePhysicalTherapy,AthleticTraining,Chiropractic,andpersonaltrain ingprofessionssince1995.BioExSystemsInc.offersalargeselectionofsoftw areprogramsincludingexercisehandout,fitnessassessment,nutrition,andauto maticstretchreminderinadditiontothenewExerciseExpertThera-Band®Sampler CDcontainingtheimagesinthismanual.Formoreinformation,visitwww.BioExSy stems.com 40