Theraband Exercise Manual

Resistance Band & Tubing Instruction Manual Volume 4

The Hygenic Corporation 1245 Home Avenue Akron, Akro n, OH 44310 (330) 633-8460 or (800) 321-2135 www.thera-band.com www.Thera-BandAcademy.com Thera-Band GmbH Mainzer Landstraße 19 D-65589 Hadamar, Germany 49 6433 9164 0 www.thera-band.de

THERA-BAND®, the color pyramid logo, and the Associated Colors are trademarks of The Hygenic Corporation. All rights reserved. Unauthorized use is strictly prohibited. ©2006 The Hygenic Corporation. 22136 Rev. 1/06 Printed in USA

Instruction Manual

Table of Contents Introduction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Information for Healthcare Professionals . . . . . . . . . . . . . . . . . . . . 3 Information Inform ation for Patien Patients ts and Consumers Consumers . . . . . . . . . . . . . . . . . . . . 4 Practical Exercise Tips. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Caring for Elastic Bands and Tubing Tubing . . . . . . . . . . . . . . . . . . . . . . . 5 Directionss for Handlin Direction Handling, g, Conne Connecting cting,, and Securing Thera-Band® Resis Resistance tance Bands Bands and Tubing Tubing . . . . . . . . . . . . . . . . . . 6 Exercise Resistance Pull P ull Force Charts. . . . . . . . . . . . . . . . . . . . . . 11

Instruction Manual

Table of Contents Introduction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Information for Healthcare Professionals . . . . . . . . . . . . . . . . . . . . 3 Information Inform ation for Patien Patients ts and Consumers Consumers . . . . . . . . . . . . . . . . . . . . 4 Practical Exercise Tips. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Caring for Elastic Bands and Tubing Tubing . . . . . . . . . . . . . . . . . . . . . . . 5 Directionss for Handlin Direction Handling, g, Conne Connecting cting,, and Securing Thera-Band® Resis Resistance tance Bands Bands and Tubing Tubing . . . . . . . . . . . . . . . . . . 6 Exercise Resistance Pull P ull Force Charts. . . . . . . . . . . . . . . . . . . . . . 11 Outcomes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 3 Exercise Exer cise List Summary . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 4 Exercise Illustrations . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 5 www.Thera-BandAcademy www .Thera-BandAcademy.com .com . . . . . . . . . . . . . . . . . . . . . . . . . . 39

1

Instruction Manual

Instruction Manual

Introduction

Information for Healthcare Professionals

Recognized as the original system of progressive progressive resistance for over 25 years, and endorsed by the American Physical Therapy Association (APT (APTA), A), Thera-Band elastic resistance has been proven proven to increase increase strength, mobility and function, function, as well as reduce joint pain 1, 2, 3. Evidence-based exercise programs programs utilizing TheraBand bands and tubing rehabilitate rehabilitate injuries, improve the functional ability of older older adults, improve athletic performance, and aid in treating many chronic diseases. diseases. ®

Thera-Band® resistance bands and tubing are low-cost, low-cost, portable and versatile. Made of natural rubber latex, they are easily recognized by the trademark Thera-Band® colors – yellow yellow,, red, green, blue, black and and silver, silver, as well as our other colors of tan and gold. Advancing through the sequential system of progressive resistance provides positive reinforcement and feedback for gauging results. The progressive resistance levels speak of success; the colors tell you it’s Thera-Band®. Thera-Band® Color

Resistance Level

Workout level

Tan

Extra Thin

Beginner

Yellow

Thin

Beginner

Red

Medium

Beginner/Intermediate

Green

Heavy

Intermediate

Blue

Extra Heavy

Intermediate/Advanced

Black

Special Heavy

Advanced

Silver

Super Heavy

Advanced Plus

Gold*

Max

Advanced Plus

* Bands only For those who have allergies to latex, Thera-Band Latex Free Resistance Bands provide the same benefits as regular bands.

1. Jette AM et al.1999. Exerc Exercise—It’ ise—It’s never too late: late: The Strong Strong for Life Program. Program. Am J Public Public Health: 89(1):66-72. 2. Mikesky AE et al. 1994. Efficacy of a home-based training training program for older adults using elastic tubing. tubing. Europ J Appl Physiol : 69:316-320. 3. Topp R. et al. 2002.The effect of dynamic versus versus isometric isometric resistance resistance training training on pain and functioning among adults with osteoarthritis osteoarthritis of the knee. Arch Phys Med Rehabil: 83:1187-1195.

For a comprehensive database of references, visit www.Thera-BandAcademy.com/research.

Indications In addition to general wellness and fitness fitness programs, elastic resistance is indicated for use in a variety of impairments: • Resistance Resistance traini training ng for Postural impairments Motor function impairments Muscle performance impairments • Stretc Stretching hing exercises exercises for muscle muscle length impairments impairments • Balan Balance ce training training for balance balance and gait impairment impairmentss • Cardi Cardioo training for cardiores cardiorespirato piratory ry impairments impairments • Functional and sport-specific training for for functional functional limitations Product Safety • Use of any products described in this manual can cause serious injury when not used properly. properly. Healthcare professionals are advised to prescribe prescribe only those exercises deemed safe for their patients. • For patients using the bands or tubing as part 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. • Pati Patients ents with latex allergies allergies should should use Thera-Band Thera-Band® Latex-Free resistance bands. • Avoid choosing bands and tubing that are too short. Healthcare professionals professionals should ensure adequate length of the band to avoid high pull forces and to provide more user control. • Avoid exercises 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 examine the resistive resistive band or tube tube before before use for small nicks, nicks, tears, or punctures that 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 tubing is securely anchored anchored to a sturdy object object or attachment before using. • Do not overstretch overstretch bands or tubing by more than 3 times its resting resting length. lengt h. Examp Example: le: a 12” (30 cm) band band should not not be stretched to more more than 36” (90 cm) total length.

2

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Instruction Manual

Information for Patients and Consumers Precautions • Always consult your physician before beginning beginning an exercise program. • Your rehabilitation or exercise professional professional should help develop develop an individualized program to meet your needs and abilities. • Use of any products described in this manual can cause serious injury when not used properly. • Pati Patients ents with latex allergies allergies should should use Thera-Band Thera-Band® Latex-Free resistance bands. • Avoid exercises that involve involve stretching 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 exercises are prescribed, protective eyeware should be worn. • TheraThera-Band Band resistanc resistancee bands and tubing tubing are not toys; toys; cons consult ult a physician physician before allowing children to exercise. • If you experien experience ce sharp pain, pain, short shortness ness of breath breath,, dizzin dizziness ess or lightlightheadedness with any of these exercises, stop immediately and contact your healthcare provider provider.. • As with any exercise exercise program, program, muscl musclee soreness soreness may be experienced experienced over the first few days. If your pain should persist for more than 3 or 4 days, consult your physician or therapist. Do not exercise while experiencing pain. • Be sure the resistance resistance band or tubing tubing is securely anchored anchored to a sturdy object or attachment before using. • Do not overstretch overstretch the resistance band or tube by by more than 3 times its resting resting length. Exampl Example: e: a 12” (30 cm) band should should not be stretched 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 fingers before using the resistance bands or tubing. Be aware of of long, sharp fingernails.

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Instruction Manual

Practical Exercise Tips • With all exercises, exercises, postur posturee and body alignme alignment nt is critical. critical. Keep the shoulder shoulderss and hips aligned, aligned, tighte tighten n the abdominals, abdominals, and relax the knees. knees. Be sure to practice the safest posture possible by maintaining a natural spinal curve • Use the band or or tubing prescribed by your physician or therapist for the prescribed sets and repetitions. Rest between sets. • Include proper warm-up and cool-down cool-down activities with your elastic resistance training program. • Perform all exercises in a slow and and controlled controlled manner. manner. At no time should you feel “out of control”; remember to control 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 over-flexing joints joints when exercising. Don’t lock the joints. • Breat Breathe he evenly while performing performing these these exercises. exercises. Exhal Exhalee during the more difficult phase of the repetition. Don’t hold your breath. • Fo Forr beginners, beginners, perfo perform rm the exercises exercises without the band or tubing tubing until you are comfortable, then add resistance. Begin with 8 to 10 exercises that target major muscle groups. • Exer Exercise cise with the color color band that that was prescribed prescribed for you, you, or with a color that allows you to complete 2 to 3 sets of 10 to 15 repetitions with mild fatigue on the last set. • Progress to the next color band when you are able to easily complete 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 for small nicks, nicks, tears, or punctures that may cause the band to break. If you find any flaws, discard the product and replace before performing any exercises. • Store all resistance bands bands and tubing out out of direct sunlight and away from from extreme temperatures. • After use in chlori chlorinated nated water water,, rinse the bands bands or tubing tubing with tap tap water and dry flat. • If the bands or tubing tubing becomes becomes sticky, sticky, clean with mild mild soap and water, water, dry flat, and then dust with talcum powder. powder.

5

Instruction Manual

Information for Patients and Consumers Precautions • Always consult your physician before beginning beginning an exercise program. • Your rehabilitation or exercise professional professional should help develop develop an individualized program to meet your needs and abilities. • Use of any products described in this manual can cause serious injury when not used properly. • Pati Patients ents with latex allergies allergies should should use Thera-Band Thera-Band® Latex-Free resistance bands. • Avoid exercises that involve involve stretching 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 exercises are prescribed, protective eyeware should be worn. • TheraThera-Band Band resistanc resistancee bands and tubing tubing are not toys; toys; cons consult ult a physician physician before allowing children to exercise. • If you experien experience ce sharp pain, pain, short shortness ness of breath breath,, dizzin dizziness ess or lightlightheadedness with any of these exercises, stop immediately and contact your healthcare provider provider.. • As with any exercise exercise program, program, muscl musclee soreness soreness may be experienced experienced over the first few days. If your pain should persist for more than 3 or 4 days, consult your physician or therapist. Do not exercise while experiencing pain. • Be sure the resistance resistance band or tubing tubing is securely anchored anchored to a sturdy object or attachment before using. • Do not overstretch overstretch the resistance band or tube by by more than 3 times its resting resting length. Exampl Example: e: a 12” (30 cm) band should should not be stretched 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 fingers before using the resistance bands or tubing. Be aware of of long, sharp fingernails.

Instruction Manual

Practical Exercise Tips • With all exercises, exercises, postur posturee and body alignme alignment nt is critical. critical. Keep the shoulder shoulderss and hips aligned, aligned, tighte tighten n the abdominals, abdominals, and relax the knees. knees. Be sure to practice the safest posture possible by maintaining a natural spinal curve • Use the band or or tubing prescribed by your physician or therapist for the prescribed sets and repetitions. Rest between sets. • Include proper warm-up and cool-down cool-down activities with your elastic resistance training program. • Perform all exercises in a slow and and controlled controlled manner. manner. At no time should you feel “out of control”; remember to control 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 over-flexing joints joints when exercising. Don’t lock the joints. • Breat Breathe he evenly while performing performing these these exercises. exercises. Exhal Exhalee during the more difficult phase of the repetition. Don’t hold your breath. • Fo Forr beginners, beginners, perfo perform rm the exercises exercises without the band or tubing tubing until you are comfortable, then add resistance. Begin with 8 to 10 exercises that target major muscle groups. • Exer Exercise cise with the color color band that that was prescribed prescribed for you, you, or with a color that allows you to complete 2 to 3 sets of 10 to 15 repetitions with mild fatigue on the last set. • Progress to the next color band when you are able to easily complete 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 for small nicks, nicks, tears, or punctures that may cause the band to break. If you find any flaws, discard the product and replace before performing any exercises. • Store all resistance bands bands and tubing out out of direct sunlight and away from from extreme temperatures. • After use in chlori chlorinated nated water water,, rinse the bands bands or tubing tubing with tap tap water and dry flat. • If the bands or tubing tubing becomes becomes sticky, sticky, clean with mild mild soap and water, water, dry flat, and then dust with talcum powder. powder.

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5

Instruction Manual

Directions for Handling, Connecting, and Securing Thera-Band® Resistance Bands and Tubing

Instruction Manual Creating Loops

Loops can be easily created for upper or lower body exercises.

Always examine your band or tubing before use; discard and replace replace if you notice any tears or nicks. Protect the eyes during exercises that may cause the band or tubing to snap back toward the head. Check routinely for for evidence of wear of the band or 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 Your before use to avoid avoid slippage and possible injury. injury. “Double wrapping” 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.

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 Grip Wrap

Lay the band flat in your hand with the end toward your pinky finger. Wrap the long end end of the band around the back of your hand. Repeat as needed. needed. Firmly grasp.

Palm Wrap

Begin with palms up and ends of band between the thumb and finger. finger. Rotate your palms inward, bringing the band around the back of your hands. Repeat as needed. Firmly grasp. grasp.

Foot Loop: Stand on the middle of of the band. Loop over the top top of the foot and stabilize other ends with opposite foot.

Foot Wrap: Stand on the middle of the band. Wrap one end around around the top of the foot.

Euro Wrap

Begin with your palm facing forward and the ends of the band between the 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.

6

Ankle Wrap: Wrap: Place the back of your ankle in the middle of the band. Cross the ends in front of of your ankle and bring them down on the sides of the ankle. Cross the ends under the foot and bring up around the sides. 7

Instruction Manual

Directions for Handling, Connecting, and Securing Thera-Band® Resistance Bands and Tubing

Instruction Manual Creating Loops

Loops can be easily created for upper or lower body exercises.

Always examine your band or tubing before use; discard and replace replace if you notice any tears or nicks. Protect the eyes during exercises that may cause the band or tubing to snap back toward the head. Check routinely for for evidence of wear of the band or 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 Your before use to avoid avoid slippage and possible injury. injury. “Double wrapping” 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.

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 Grip Wrap

Lay the band flat in your hand with the end toward your pinky finger. Wrap the long end end of the band around the back of your hand. Repeat as needed. needed. Firmly grasp.

Palm Wrap

Begin with palms up and ends of band between the thumb and finger. finger. Rotate your palms inward, bringing the band around the back of your hands. Repeat as needed. Firmly grasp. grasp.

Foot Loop: Stand on the middle of of the band. Loop over the top top of the foot and stabilize other ends with opposite foot.

Foot Wrap: Stand on the middle of the band. Wrap one end around around the top of the foot.

Euro Wrap

Begin with your palm facing forward and the ends of the band between the 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: Wrap: Place the back of your ankle in the middle of the band. Cross the ends in front of of your ankle and bring them down on the sides of the ankle. Cross the ends under the foot and bring up around the sides.

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Instruction Manual

Instruction Manual Using Elastic Resistance Accessories

Handling the Tubing

Accessories can also be used to connect or secure elastic elastic resistance, including handles, door anchors, anchors, extrem extremity ity straps, sports handles, handles, and Assist™ Assist™ straps. Monit Monitor or the attachment periodically for slippage and tighten as necessary.

Looped Handle: Begin by wrapping the tubing around around the palm to determine the size of the loop. Make a loop by crossing the tubing over over and around, pulling the end through the hole. Be sure the loops are tight and secure secure before using the tubing. Repeat on the other end of tubing.

Place entire hand through the tubing loop and grasp.

Using the Cinching System (Handles, Door Anchors, Extremity Straps and Sports Handle): Handle): While pulling down the black buckle on the accessory, push up the webbing to create a double loop. Thread one end of the band or tubing through one loop and back through the other.T ighten down the buckle to lock lock in place. Loop a band once and tubing twice to secure safely. Slide buckle towards the looped band or tubing to tighten.

Using the Assist strap: Lay the end of the band over the middle of the Assist (between the large and small loops). Bring the large loop of the Assist through the small loop. loop. Cinch the Assist down to tighten.

Leg Tubing Tubing Loop: Place one end of the tubing loop t hrough the loop on the other end of the tubing making a large loop. 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

Instruction Manual Using Elastic Resistance Accessories

Handling the Tubing

Accessories can also be used to connect or secure elastic elastic resistance, including handles, door anchors, anchors, extrem extremity ity straps, sports handles, handles, and Assist™ Assist™ straps. Monit Monitor or the attachment periodically for slippage and tighten as necessary.

Looped Handle: Begin by wrapping the tubing around around the palm to determine the size of the loop. Make a loop by crossing the tubing over over and around, pulling the end through the hole. Be sure the loops are tight and secure secure before using the tubing. Repeat on the other end of tubing.

Place entire hand through the tubing loop and grasp.

Using the Cinching System (Handles, Door Anchors, Extremity Straps and Sports Handle): Handle): While pulling down the black buckle on the accessory, push up the webbing to create a double loop. Thread one end of the band or tubing through one loop and back through the other.T ighten down the buckle to lock lock in place. Loop a band once and tubing twice to secure safely. Slide buckle towards the looped band or tubing to tighten.

Using the Assist strap: Lay the end of the band over the middle of the Assist (between the large and small loops). Bring the large loop of the Assist through the small loop. loop. Cinch the Assist down to tighten.

Leg Tubing Tubing Loop: Place one end of the tubing loop t hrough the loop on the other end of the tubing making a large loop. 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

Instruction Manual

Elastic Resistance Pull Force Charts

Securing the Band / Tubing

If you are connecting your band band or tubing to an external stationary object, be sure that object is heavy and sturdy enough to resist the exercise.

Heavy gym equipment*:

*Recommend using the Assist™ strap with external equipment

Elastic resistance is a unique type of resistance training compared to other traditional forms, such as isotonic isotonic or isokinetic resistances. The resistance provided 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 known as “force-elongation”. “force-elongation”. Regardless of how long the band or tubing is before it’s stretched, the force produced at its stretched length length depends on the percent elongation. For example, an initial 2 foot (60 cm) cm) length of green band that is stretched to 4 feet (120 cm) (double its resting length), is at 100% elongation. Therefore, 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 resistance would be about 8 pounds). There is approximately a 20-30% increase in resistance between Thera-Band colors at 100% elongation. Resistance in Pounds of Thera-Band® Resistance Based on Percent Elongation Resistance in Pounds 25%

Door (Using Door Anchor):

Wall Tree Tree (Using Assi st Strap)

n o 50% i t a 75% g n 100% o l 125% E t 150% n e 175% c r e 200% P

Yellow

Red

Green

Blue

Black

Silver

Gold

1.1

1.5

2

2.8

3.6

5

7.9

1.8

2.6

3.2

4.6

6.3

8.5

13.9

2.4

3.3

4.2

5.9

8.1

11.1

18.1

2.9

3.9

5

7.1

9.7

13.2

21.6

3.4

4.4

5.7

8.1

11

15.2

24.6

3.9

4.9

6.5

9.1

12.3

17.1

27.5

4.3

5.4

7.2

10.1

13.5

18.9

30.3

4.8

5.9

7.9

11.1

14.8

21

33.4

225%

5.3

6.4

8.8

12.1

16.2

23

36.6

250%

5.8

7

9.6

13.3

17.6

25.3

40.1

Data from Page et al. 2000. JOSPT 30(1):A47-8.

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Instruction Manual

Instruction Manual

Elastic Resistance Pull Force Charts

Securing the Band / Tubing

If you are connecting your band band or tubing to an external stationary object, be sure that object is heavy and sturdy enough to resist the exercise.

Heavy gym equipment*:

*Recommend using the Assist™ strap with external equipment

Elastic resistance is a unique type of resistance training compared to other traditional forms, such as isotonic isotonic or isokinetic resistances. The resistance provided 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 known as “force-elongation”. “force-elongation”. Regardless of how long the band or tubing is before it’s stretched, the force produced at its stretched length length depends on the percent elongation. For example, an initial 2 foot (60 cm) cm) length of green band that is stretched to 4 feet (120 cm) (double its resting length), is at 100% elongation. Therefore, 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 resistance would be about 8 pounds). There is approximately a 20-30% increase in resistance between Thera-Band colors at 100% elongation. Resistance in Pounds of Thera-Band® Resistance Based on Percent Elongation Resistance in Pounds 25%

Door (Using Door Anchor):

Wall Tree Tree (Using Assi st Strap)

n o 50% i t a 75% g n 100% o l 125% E t 150% n e 175% c r e 200% P

Yellow

Red

Green

Blue

Black

Silver

Gold

1.1

1.5

2

2.8

3.6

5

7.9

1.8

2.6

3.2

4.6

6.3

8.5

13.9

2.4

3.3

4.2

5.9

8.1

11.1

18.1

2.9

3.9

5

7.1

9.7

13.2

21.6

3.4

4.4

5.7

8.1

11

15.2

24.6

3.9

4.9

6.5

9.1

12.3

17.1

27.5

4.3

5.4

7.2

10.1

13.5

18.9

30.3

4.8

5.9

7.9

11.1

14.8

21

33.4

225%

5.3

6.4

8.8

12.1

16.2

23

36.6

250%

5.8

7

9.6

13.3

17.6

25.3

40.1

Data from Page et al. 2000. JOSPT 30(1):A47-8.

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Instruction Manual

Resistance in Kilograms of Thera-Band Resistance Based on Percent Elongation

Yellow

Red

Green

Blue

Black

Silver

Gold

0.5

0.7

0.9

1.3

1.6

2.3

3.6

0.8

1.2

1.5

2.1

2.9

3.9

6.3

1.1

1.5

1.9

2.7

3.7

5.0

8.2

1.3

1.8

2.3

3.2

4.4

6.0

9.8

1.5

2.0

2.6

3.7

5.0

6.9

11.2

1.8

2.2

3.0

4.1

5.6

7.8

12.5

2.0

2.5

3.3

4.6

6.1

8.6

13.8

200%

2.2

2.7

3.6

5.0

6.7

9.5

15.2

225%

2.4

2.9

4.0

5.5

7.4

10.5

16.6

250%

2.6

3.2

4.4

6.0

8.0

11.5

18.2

When applied as an exercise, elastic resistance offers a strength curve (torque) similar to human strength curves and isotonic resistance exercises (a bell-shaped curve). This is because of the angle created between the elastic resistance and the lever-arm, the “Force “Force Angle”.

Outcomes Clinical research has proven proven that elastic resistive exercise, including Thera-Band® resistance bands and tubing:

Resistance in Kilograms n o 25% i t a 50% g n 75% o l 100% E t 125% n e 150% c r e 175% P

Instruction Manual

Lever Arm Force Angle

• Increa Increases ses Streng Strength th • Inc Increa reases ses Powe Powerr • Imp Impro roves ves Balan Balance ce and Proprioception • Pr Preven events ts Fa Falls lls • Imp Impro roves ves Post Posture ure • Dec Decrea reases ses Pa Pain in

• Impr Improv oves es Gait Gait • Incr Increases eases Grip Stren Strength gth • Impro Improves ves Cardiovasc Cardiovascular ular Fitness • Decr Decreases eases Blood Blood Pre Pressure ssure • Dec Decrea reases ses Disabil Disability ity and Improves Function

Our database contains over 500 articles and studies on elastic resistance including nearly 100 randomized clinical trials using elastic resistance.


Force

Shoulder Torque

35

Yellow Red

30

) 25 m N20 ( e 15 u q r 10 o T

Green Blue Black Silver 5#

5

10#

0 30

60

90

120

150

Shoulder Angle Data from Hughes et al.1999. JOSPT 29(7):413-420

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Instruction Manual

Resistance in Kilograms of Thera-Band Resistance Based on Percent Elongation

Yellow

Red

Green

Blue

Black

Silver

Gold

0.5

0.7

0.9

1.3

1.6

2.3

3.6

0.8

1.2

1.5

2.1

2.9

3.9

6.3

1.1

1.5

1.9

2.7

3.7

5.0

8.2

1.3

1.8

2.3

3.2

4.4

6.0

9.8

1.5

2.0

2.6

3.7

5.0

6.9

11.2

1.8

2.2

3.0

4.1

5.6

7.8

12.5

2.0

2.5

3.3

4.6

6.1

8.6

13.8

200%

2.2

2.7

3.6

5.0

6.7

9.5

15.2

225%

2.4

2.9

4.0

5.5

7.4

10.5

16.6

250%

2.6

3.2

4.4

6.0

8.0

11.5

18.2

When applied as an exercise, elastic resistance offers a strength curve (torque) similar to human strength curves and isotonic resistance exercises (a bell-shaped curve). This is because of the angle created between the elastic resistance and the lever-arm, the “Force “Force Angle”.

Outcomes Clinical research has proven proven that elastic resistive exercise, including Thera-Band® resistance bands and tubing:

Resistance in Kilograms n o 25% i t a 50% g n 75% o l 100% E t 125% n e 150% c r e 175% P

Instruction Manual

Lever Arm Force Angle

• Increa Increases ses Streng Strength th • Inc Increa reases ses Powe Powerr • Imp Impro roves ves Balan Balance ce and Proprioception • Pr Preven events ts Fa Falls lls • Imp Impro roves ves Post Posture ure • Dec Decrea reases ses Pa Pain in

• Impr Improv oves es Gait Gait • Incr Increases eases Grip Stren Strength gth • Impro Improves ves Cardiovasc Cardiovascular ular Fitness • Decr Decreases eases Blood Blood Pre Pressure ssure • Dec Decrea reases ses Disabil Disability ity and Improves Function

Our database contains over 500 articles and studies on elastic resistance including nearly 100 randomized clinical trials using elastic resistance.


Force

Shoulder Torque

35

Yellow Red

30

) 25 m N20 ( e 15 u q r 10 o T

Green Blue Black Silver 5#

5

10#

0 30

60

90

120

150

Shoulder Angle Data from Hughes et al.1999. JOSPT 29(7):413-420

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Instruction Manual

Exercise List Joint

Level 1 – Isolated / Rehab

Level 2 – Multi-joint / Fitness

Thera-Band® Resistance Bands and Tubing Exercises

Shoulder

Flexion (Unilateral) Extension (Unilateral) Abduction (Unilateral) Adduction (Unilateral) Scaption Internal Rotation External Rotation

Lateral Raise Front Raise Overhead Press Diagonal Flexion Diagonal Extension

Shoulder

Elbow Flexion Elbow Extension Wrist Flexion Wrist Extension Supination Pronation Ulnar Deviation Radial Deviation

Kick Back Concentration Curl

Chest

Horizontal Adduction (Unilateral) Serratus Press

Chest Press Chest Flies Dynamic Hug

Upper Back

Horizontal Abduction (Unilateral) Shrug Scapular Retraction

Seated Row Lat Pull Down Reverse Flies Upright Row Bent Over Row

Arms

Shoulder Flexion*

• Slowly return return to starting starting position. position.

Shoulder Extension • Secure elastic elastic at waist waist level as shown. • Grasp Grasp elastic and pull arm backwa backwards rds keeping elbow straight.

Abs and Back

Curl-up Trunk Twist Back Extension

Lower Ab crunch Side Bend Diagonal Lift Diagonal Chop

Hips

Hip Flexion (standing) Hip Flexion (sitting) Hip Extension Hip Abduction Hip Adduction Hip Internal Rotation Hip External Rotation Hip Abduction + External Rotation (Clam)

Dead Lift Quick Kicks

Terminal Knee Extension Knee Extension (Sitting) Knee Extension (Prone) Knee Flexion (Sitting) Knee Flexion (Prone) Minisquat

Leg Press Squat Lunge 1-leg minisquat

Dorsiflexion Plantarflexion Inversion Eversion

• Begin with arm arm at side, elbow straight straight,, thumb up. • Raise arm in front over head, keeping elbow straight.

Isometric Extension Isometric Side Bending Isometric Rotation

Ankles

• Stand on elastic elastic.. • Gra Grasp sp elastic elastic..

Neck

Knees

14

Instruction Manual

• Slowly return return to start start position. position.

Shoulder Abduction* • Stand on elastic elastic.. • Begin with arm arm at side, elbow straight, straight, holding elastic, palm forward. • Raise Raise arm upward, upward, out to side side and over head. • Slowly return return to starting starting position. position.

*Caution: User must wear suitable eye protection such as safety goggles during 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 breaks.

15

Instruction Manual

Exercise List

Instruction Manual

Joint

Level 1 – Isolated / Rehab

Level 2 – Multi-joint / Fitness

Thera-Band® Resistance Bands and Tubing Exercises

Shoulder

Flexion (Unilateral) Extension (Unilateral) Abduction (Unilateral) Adduction (Unilateral) Scaption Internal Rotation External Rotation

Lateral Raise Front Raise Overhead Press Diagonal Flexion Diagonal Extension

Shoulder

Elbow Flexion Elbow Extension Wrist Flexion Wrist Extension Supination Pronation Ulnar Deviation Radial Deviation

Kick Back Concentration Curl

Chest

Horizontal Adduction (Unilateral) Serratus Press

Chest Press Chest Flies Dynamic Hug

Upper Back

Horizontal Abduction (Unilateral) Shrug Scapular Retraction

Seated Row Lat Pull Down Reverse Flies Upright Row Bent Over Row

Arms

Shoulder Flexion*

• Raise arm in front over head, keeping elbow straight. • Slowly return return to starting starting position. position.

Shoulder Extension • Secure elastic elastic at waist waist level as shown. • Grasp Grasp elastic and pull arm backwa backwards rds keeping elbow straight.

Isometric Extension Isometric Side Bending Isometric Rotation

Abs and Back

Curl-up Trunk Twist Back Extension

Lower Ab crunch Side Bend Diagonal Lift Diagonal Chop

Hips

Hip Flexion (standing) Hip Flexion (sitting) Hip Extension Hip Abduction Hip Adduction Hip Internal Rotation Hip External Rotation Hip Abduction + External Rotation (Clam)

Dead Lift Quick Kicks

Terminal Knee Extension Knee Extension (Sitting) Knee Extension (Prone) Knee Flexion (Sitting) Knee Flexion (Prone) Minisquat

Leg Press Squat Lunge 1-leg minisquat

Ankles

• Begin with arm arm at side, elbow straight straight,, thumb up. • Gra Grasp sp elastic elastic..

Neck

Knees

• Stand on elastic elastic..


Shoulder Abduction* • Stand on elastic elastic.. • Begin with arm arm at side, elbow straight, straight, holding elastic, palm forward.

Dorsiflexion Plantarflexion Inversion Eversion

• Raise Raise arm upward, upward, out to side side and over head. • Slowly return return to starting starting position. position.


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Instruction Manual

Instruction Manual Lateral Raise

Shoulder Adduction

• Stand on elasti elastic. c.

• Attach elastic elastic to secure object at waist level.

• Hold elastic elastic in both both hands. hands.

• Grasp elast elastic ic in hand. hand.

• Begin with with arms at sides. sides.

• Pull arm inward, inward, keeping elbow straight. straight.

• Posit Position ion palms palms forward. forward.

• Slowly return return to start position position and repeat. repeat.

• Keep elbows elbows straight straight and lift lift arms to shoulder level. • Slowly lower lower and and repeat. repeat.

Scaption (Abduction in Scapular Plane) • Stand on elastic elastic.. • Begin with arm at at side, elbow straight, straight, holding elastic, thumb up. • Raise arm arm in a position halfway halfway between between the front and side, over head.

Front Raise* • Secure elastic elastic at waist waist level as shown. • Grasp Grasp elastic and pull arm backwa backwards rds keeping elbow straight. • Slowly return return to start start position. position.


Overhead Press* Shoulder Internal Rotation


• Secur Secure e elastic elastic at waist level. level.

• Grasp elastic elastic in hands, hands, arms at side, elbows bent, as shown.

• Sit or stand with involved involved side to elastic, elastic, elbow at 90 degrees, arm at side.

• Push arms arms up and overhead overhead..

• Grasp elastic elastic and pull hand inward, inward, across body, as shown.

• Slowly return return to start position position and repeat.


Shoulder Diagonal D1 Flexion* • Secure elastic elastic to secure secure object at floor level.

Shoulder External Rotation

• Sit or stand, stand, arm at side. side.


• Gras Grasp p elastic in hand, hand, palm forward. forward.

• Place pillow pillow between between elbow and body. body. • Grasp elastic in hand, elbow bent to 90 degrees.

• Lift arm upward and across across body to opposite shoulder, bending elbow, ending with palm inward.

• Rotat Rotate e arm outward outward and return. return.


• Slowly return return to start position position and repeat. repeat. *Caution: User must wear suitable eye protection such as safety goggles during 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 breaks.

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Instruction Manual

Instruction Manual Lateral Raise

Shoulder Adduction



• Hold elastic elastic in both both hands. hands.


• Begin with with arms at sides. sides.

• Pull arm inward, inward, keeping elbow straight. straight.

• Posit Position ion palms palms forward. forward.


• Keep elbows elbows straight straight and lift lift arms to shoulder level. • Slowly lower lower and and repeat. repeat.

Scaption (Abduction in Scapular Plane) • Stand on elastic elastic.. • Begin with arm at at side, elbow straight, straight, holding elastic, thumb up. • Raise arm arm in a position halfway halfway between between the front and side, over head.

Front Raise* • Secure elastic elastic at waist waist level as shown. • Grasp Grasp elastic and pull arm backwa backwards rds keeping elbow straight. • Slowly return return to start start position. position.


Overhead Press* • Stand on elasti elastic. c.

Shoulder Internal Rotation • Secur Secure e elastic elastic at waist level. level.

• Grasp elastic elastic in hands, hands, arms at side, elbows bent, as shown.

• Sit or stand with involved involved side to elastic, elastic, elbow at 90 degrees, arm at side.

• Push arms arms up and overhead overhead.. • Slowly return return to start position position and repeat.

• Grasp elastic elastic and pull hand inward, inward, across body, as shown. • Slowly return return to start position position and repeat. repeat.

Shoulder Diagonal D1 Flexion* • Secure elastic elastic to secure secure object at floor level.

Shoulder External Rotation

• Sit or stand, stand, arm at side. side.


• Gras Grasp p elastic in hand, hand, palm forward. forward.

• Place pillow pillow between between elbow and body. body. • Grasp elastic in hand, elbow bent to 90 degrees.

• Lift arm upward and across across body to opposite shoulder, bending elbow, ending with palm inward.

• Rotat Rotate e arm outward outward and return. return.


• Slowly return return to start position position and repeat. repeat. *Caution: User must wear suitable eye protection such as safety goggles during 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 breaks.

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17

Instruction Manual

Instruction Manual

Arms Shoulder Diagonal D2 Flexion* • Attach elastic to secure object at floor level. level. • Begin with arm crosse crossed d over trunk, holding holding elastic, palm inward, at opposite hip.

Elbow Flexion* • Stand on elastic elastic

• Raise arm arm up and diagonally diagonally across, across, ending with palm facing forward.

• Gras Grasp p elastic in hand, palm palm up, arm straight. straight.



Shoulder Diagonal D1 Extension* • Attach elastic to secure secure object as as shown. • Grasp elastic elastic with with hand at opposite opposite shoulder, palm inward. • Pull arm down down and across across body, body, ending in palm outward.

• Pull upward, upward, bending bending at elbow. elbow.

Elbow Extension • Attach elastic to secure object at waist level. • Gras Grasp p elastic, elastic, thumb up, elbow bent, bent, as shown. • Strai Straighten ghten elbow, elbow, keeping elbow at side. • Slowly return return to starting starting position. position.


Shoulder Diagonal D2 Extension* • Attach elastic elastic to secure object above head level. • Begin with with arm up and out from from side as shown. shown. • Grasp elastic, elastic, palm forwar forward d and pull down and across. • End with hand at opposite opposite hip, palm inward. inward. • Slowly return return to start position position and repeat. repeat.

*Caution: User must wear suitable eye protection such as safety goggles during this exercise to protect against possibility of eye injury as a result of t he band or tube snapping towards the face if grip is lost or if the band or tube breaks.

18

Wrist Flexion • Secu Secure re elastic elastic under foot. foot. • Grasp elast elastic ic in hand. hand. • Place forearm forearm on table table with hand off edge of table, palm up, as shown. • Move wrist upwar upward. d. • Slowly return return to starting starting position. position.


19

Instruction Manual

Instruction Manual

Arms Shoulder Diagonal D2 Flexion* • Attach elastic to secure object at floor level. level. • Begin with arm crosse crossed d over trunk, holding holding elastic, palm inward, at opposite hip.

Elbow Flexion* • Stand on elastic elastic

• Raise arm arm up and diagonally diagonally across, across, ending with palm facing forward.

• Gras Grasp p elastic in hand, palm palm up, arm straight. straight.



Shoulder Diagonal D1 Extension* • Attach elastic to secure secure object as as shown. • Grasp elastic elastic with with hand at opposite opposite shoulder, palm inward. • Pull arm down down and across across body, body, ending in palm outward.

• Pull upward, upward, bending bending at elbow. elbow.

Elbow Extension • Attach elastic to secure object at waist level. • Gras Grasp p elastic, elastic, thumb up, elbow bent, bent, as shown. • Strai Straighten ghten elbow, elbow, keeping elbow at side. • Slowly return return to starting starting position. position.


Wrist Flexion

Shoulder Diagonal D2 Extension*

• Secu Secure re elastic elastic under foot. foot.

• Attach elastic elastic to secure object above head level.


• Begin with with arm up and out from from side as shown. shown.

• Place forearm forearm on table table with hand off edge of table, palm up, as shown.

• Grasp elastic, elastic, palm forwar forward d and pull down and across.

• Move wrist upwar upward. d.

• End with hand at opposite opposite hip, palm inward. inward.





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Instruction Manual

Instruction Manual

Radial Deviation

Wrist Extension


• Secur Secure e elastic elastic under foot. foot.

• Support Support forearm forearm on table table or knee as shown.

• Grasp elasti elastic c with hand. hand. • Place forearm forearm on table table with hand hand off edge of table, palm down as shown.

• Hold elastic elastic in hand, hand, thumb thumb up. • Move hand upward upward..


• Retur Return n to start position position and repeat. repeat.


Supination • Secur Secure e elastic elastic near floor. floor. • Support forearm on table or armchair armchair..

Elbow Kick Back*

• Position Position hand palm down with with elastic crossing over thumb as shown.

• Hold elastic elastic in hand of involved involved arm.

• Rotate Rotate hand to palm up, elastic elastic should resist this movement. • Slowly return return to start start position. position.

• Place one one end of elastic elastic under opposite foot. • Slightly Slightly bend hips and and support upper upper body with other arm as shown. • Pull up on elastic, elastic, raising raising elbow elbow to shoulder height. • Extend Extend elbow backwa backward, rd, contractingTriceps.

Pronation • Secur Secure e elastic elastic near floor. floor. • Support forearm on table or armchair armchair..

• Slowly return return to start start position position and repeat.

• Position Position hand palm up up with elastic elastic crossing under thumb as shown. • Rotate Rotate hand to palm down, down, elastic elastic should resist this movement.

Concentration Curl*


• Attach elastic to secure object at floor level. • Grasp elastic elastic in hands, palms up, arms arms straight.

Ulnar Deviation • Sit and secure secure ends of the the band under your feet, creating a loop in the middle.

• Pull upward, upward, bending bending at elbows. elbows. • Keep trunk strai straight ght • Slowly return return to start position position and repeat.

• Keep elbow elbow at side, side, grasp middle middle loop of band, keeping thumb forward. • Keep elbow next to side and move wrist backward. backward. • Hold and slowly slowly return and and repeat. repeat. *Caution: User must wear suitable eye protection such as safety goggles during 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 breaks.

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Instruction Manual

Instruction Manual

Radial Deviation

Wrist Extension


• Secur Secure e elastic elastic under foot. foot.

• Support Support forearm forearm on table table or knee as shown.

• Grasp elasti elastic c with hand. hand. • Place forearm forearm on table table with hand hand off edge of table, palm down as shown.

• Hold elastic elastic in hand, hand, thumb thumb up. • Move hand upward upward..


• Retur Return n to start position position and repeat. repeat.


Supination • Secur Secure e elastic elastic near floor. floor. • Support forearm on table or armchair armchair..

Elbow Kick Back*

• Position Position hand palm down with with elastic crossing over thumb as shown.

• Hold elastic elastic in hand of involved involved arm.

• Rotate Rotate hand to palm up, elastic elastic should resist this movement. • Slowly return return to start start position. position.

• Place one one end of elastic elastic under opposite foot. • Slightly Slightly bend hips and and support upper upper body with other arm as shown. • Pull up on elastic, elastic, raising raising elbow elbow to shoulder height. • Extend Extend elbow backwa backward, rd, contractingTriceps.

Pronation • Secur Secure e elastic elastic near floor. floor. • Support forearm on table or armchair armchair..


• Position Position hand palm up up with elastic elastic crossing under thumb as shown. • Rotate Rotate hand to palm down, down, elastic elastic should resist this movement.

Concentration Curl*


• Attach elastic to secure object at floor level. • Grasp elastic elastic in hands, palms up, arms arms straight. • Pull upward, upward, bending bending at elbows. elbows.

Ulnar Deviation

• Keep trunk strai straight ght

• Sit and secure secure ends of the the band under your feet, creating a loop in the middle.


• Keep elbow elbow at side, side, grasp middle middle loop of band, keeping thumb forward. • Keep elbow next to side and move wrist backward. backward. • Hold and slowly slowly return and and repeat. repeat. *Caution: User must wear suitable eye protection such as safety goggles during 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 breaks.

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Instruction Manual

Instruction Manual

Chest Chest Flies • Secure Secure middle of elastic elastic to stationary object at shoulder level.

Horizontal Adduction* • Attach elastic elastic to secure object at shoulder level.

• Face away away from attachm attachment ent in a staggered step, one leg in front of other as shown.

• Grasp elastic in involved hand and pull inward, across body, as shown. • Keep elbow elbow straight straight and do not twist at waist. waist.

• Grasp bands bands at shoulder shoulder level with your elbows straight.

• Slowly return return and and repeat. repeat.

• Keep elbows elbows straight straight and pull inward inward with palms inward. • Slowly return return and and repeat. repeat.

Serratus Press • Attach Attach elastic to secure secure object at shoulder height.

Dynamic Hug

• Face away, away, grasp elastic in hand with elbow straight, arm in front, as shown. • Push arm forwa forward. rd.

• Begin with with band wrapp wrapped ed around upper back, holding each end in hands. • Abduct shoulders shoulders to 60 60 degrees degrees and bend elbows to 45 degrees.


• Keep shoulders shoulders elevate elevated d and push arms forward and inward in a hugging motion.

Chest Press • Attach Attach elastic to secure secure object at shoulder level.

• When hands hands touch, touch, hold, slowly slowly return to start position and repeat.

• Sit or stand stand as as shown. shown. • Hold elastic elastic in hands, hands, arms out from side, elbows bent, as shown. • Push forward, forward, straightenin straightening g elbows. • Slowly return return to start start position position and repeat.


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23

Instruction Manual

Instruction Manual

Chest Chest Flies • Secure Secure middle of elastic elastic to stationary object at shoulder level.

Horizontal Adduction* • Attach elastic elastic to secure object at shoulder level.

• Face away away from attachm attachment ent in a staggered step, one leg in front of other as shown.

• Grasp elastic in involved hand and pull inward, across body, as shown. • Keep elbow elbow straight straight and do not twist at waist. waist.

• Grasp bands bands at shoulder shoulder level with your elbows straight.


• Keep elbows elbows straight straight and pull inward inward with palms inward. • Slowly return return and and repeat. repeat.

Serratus Press • Attach Attach elastic to secure secure object at shoulder height.

Dynamic Hug

• Face away, away, grasp elastic in hand with elbow straight, arm in front, as shown. • Push arm forwa forward. rd.

• Begin with with band wrapp wrapped ed around upper back, holding each end in hands. • Abduct shoulders shoulders to 60 60 degrees degrees and bend elbows to 45 degrees.


• Keep shoulders shoulders elevate elevated d and push arms forward and inward in a hugging motion.

Chest Press • Attach Attach elastic to secure secure object at shoulder level.

• When hands hands touch, touch, hold, slowly slowly return to start position and repeat.

• Sit or stand stand as as shown. shown. • Hold elastic elastic in hands, hands, arms out from side, elbows bent, as shown. • Push forward, forward, straightenin straightening g elbows. • Slowly return return to start start position position and repeat.


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Instruction Manual

Instruction Manual

Upper Back

Seated Row • Atta Attach ch elastic elastic to secure object. object.

Horizontal Abduction*

• Grasp elastic elastic in hands. hands.

• Attach elastic elastic to secure object at shoulder level. • Grasp elastic elastic with with hand, as shown. shown.

• Sit in chair chair with back unsupport unsupported, ed, maintaining proper posture.

• Pull arm outward, outward, keeping elbow straight. straight.

• Keep elbows elbows near sides, sides, elbows elbows bent.

• Do not twist twist at wais waist. t.

• Squeeze Squeeze shoulder blades together together,, pulling arms back.


• Slowly return return to start start and repeat. repeat.

Shrug* • Stand, arms at sides. sides. • Stand on elasti elastic c as shown, shown, holding elastic in hands.

Lat Pull Down*

• Raise Raise shoulders upward upward towards towards ears, and roll backwards.

• Attach elastic overhead overhead to secure object.

• Keep elbows straig straight. ht.

• Pull down, bending bending elbows, elbows, squeezing squeezing shoulder blades together.


• Gras Grasp p elastic in in hands as shown. shown.


Scapular Retraction • Hold arms at at sides with with elbows bent, bent, holding ends of elastic in each hand. • Squeeze Squeeze shoulder blades blades together together by moving hands outward slightly. • Slowly return return to starting starting position. position.


24

Reverse Flies* • Grasp elastic elastic in hands, hands, elbows elbows straight, as shown. • Move arms arms away from from each each other, out to sides. • Slowly return return to start start position. position.


25

Instruction Manual

Instruction Manual

Upper Back

Seated Row • Atta Attach ch elastic elastic to secure object. object.

Horizontal Abduction*

• Grasp elastic elastic in hands. hands.

• Attach elastic elastic to secure object at shoulder level. • Grasp elastic elastic with with hand, as shown. shown.

• Sit in chair chair with back unsupport unsupported, ed, maintaining proper posture.

• Pull arm outward, outward, keeping elbow straight. straight.

• Keep elbows elbows near sides, sides, elbows elbows bent.

• Do not twist twist at wais waist. t.

• Squeeze Squeeze shoulder blades together together,, pulling arms back.


• Slowly return return to start start and repeat. repeat.

Shrug* • Stand, arms at sides. sides. • Stand on elasti elastic c as shown, shown, holding elastic in hands.

Lat Pull Down*

• Raise Raise shoulders upward upward towards towards ears, and roll backwards.

• Attach elastic overhead overhead to secure object.

• Keep elbows straig straight. ht.

• Pull down, bending bending elbows, elbows, squeezing squeezing shoulder blades together.


• Gras Grasp p elastic in in hands as shown. shown.


Reverse Flies*

Scapular Retraction

• Grasp elastic elastic in hands, hands, elbows elbows straight, as shown.

• Hold arms at at sides with with elbows bent, bent, holding ends of elastic in each hand.

• Move arms arms away from from each each other, out to sides.

• Squeeze Squeeze shoulder blades blades together together by moving hands outward slightly.





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25

Instruction Manual

Instruction Manual

Neck Upright Row* • Stand on elastic elastic.. • Grasp Grasp elastic in in both hands in front front of hips, elbows straight. • Lift upward upward toward chin, bending bending elbows. • Keep hands hands close close to chest. chest. • Slowly lower and and repeat. repeat.

Isometric Cervical Extension Extension* * • Place middle middle of band around around back of head. head. • Grasp Grasp ends of band in hands hands with elbows elbows bent, and hold in front of head as shown. • Keep neck neck in a neutral position with chin slightly tucked inward. • Hold head head and neck neck steady steady and do not allow neck to bend. • Exten Extend d elbows, stretchi stretching ng the band in front. • Slowly return and and repeat. repeat.

Isometric Cervical Side Bending* • Place middle middle of band around back back of head.

Bent Over Row* • Secur Secure e elastic elastic under opposite opposite foot. • Hold elastic elastic in involved involved arm. arm. • Slightly bend bend hips and knees and and support upper body with other arm as shown. • Pull up on elastic, elastic, raising raising elbow to shoulder height.

• Grasp both ends ends of band in hand with bent elbow, to one side of head as shown. Keep neck in a neutral position with chin slightly tucked inward. • Extend elbow elbow outward to side, stretchi stretching ng the band away from head. • Hold head and neck neck steady and and do not allow neck to bend. • Slowly return and repeat repeat extending extending with other hand.


Isometric Cervical Rotation* • Place middle middle of band band around back back of head. Cross the ends of band over forehead. • Grasp Grasp ends of band at eye eye level near head as shown. Keep neck in a neutral position with chin slightly tucked inward. • Extend Extend one elbow outward outward to side, side, stretching the band away from head. • Hold head and neck neck steady and do not allow to rotate. • Slowly return and and repeat extending extending with other hand. *Caution: User must wear suitable eye protection such as safety goggles during this exercise to protect against possibility of eye injury as a result of t he band or tube snapping towards the face if grip is lost or if the band or tube breaks.

26


27

Instruction Manual

Instruction Manual

Neck Upright Row* • Stand on elastic elastic.. • Grasp Grasp elastic in in both hands in front front of hips, elbows straight. • Lift upward upward toward chin, bending bending elbows. • Keep hands hands close close to chest. chest. • Slowly lower and and repeat. repeat.

Isometric Cervical Extension Extension* * • Place middle middle of band around around back of head. head. • Grasp Grasp ends of band in hands hands with elbows elbows bent, and hold in front of head as shown. • Keep neck neck in a neutral position with chin slightly tucked inward. • Hold head head and neck neck steady steady and do not allow neck to bend. • Exten Extend d elbows, stretchi stretching ng the band in front. • Slowly return and and repeat. repeat.

Isometric Cervical Side Bending* • Place middle middle of band around back back of head. • Grasp both ends ends of band in hand with bent elbow, to one side of head as shown. Keep neck in a neutral position with chin slightly tucked inward.

Bent Over Row*

• Extend elbow elbow outward to side, stretchi stretching ng the band away from head.

• Secur Secure e elastic elastic under opposite opposite foot. • Hold elastic elastic in involved involved arm. arm.

• Hold head and neck neck steady and and do not allow neck to bend.

• Slightly bend bend hips and knees and and support upper body with other arm as shown.

• Slowly return and repeat repeat extending extending with other hand.

• Pull up on elastic, elastic, raising raising elbow to shoulder height. • Slowly return return to start position position and repeat. repeat.

Isometric Cervical Rotation* • Place middle middle of band band around back back of head. Cross the ends of band over forehead. • Grasp Grasp ends of band at eye eye level near head as shown. Keep neck in a neutral position with chin slightly tucked inward. • Extend Extend one elbow outward outward to side, side, stretching the band away from head. • Hold head and neck neck steady and do not allow to rotate. • Slowly return and and repeat extending extending with other hand. *Caution: User must wear suitable eye protection such as safety goggles during this exercise to protect against possibility of eye injury as a result of t he band or tube snapping towards the face if grip is lost or if the band or tube breaks.


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27

Instruction Manual

Instruction Manual

Abs and Back Back Extension* • Attach elastic to secure secure object at at shoulder level while sitting on stool as shown. • Grasp elastic elastic in hands and hold to chest. chest. • Pull backward, backward, straighten straightening ing trunk. • Slowly return return and and repeat. repeat.

Trunk Curl-up • Securely Securely attac attach h the ends of band to a stationary object near floor. • Lie on back back with knees bent, bent, holding ends of bands in hands, arms in front and elbows straight.

Lower Abdominal Crunch

• Keep hands hands close together together and curl trunk trunk upward, lifting shoulder blades from floor.

• Lie on back back with hips and and knees flexed. Stretch band over knees and cross underneath.

• Hold and and slowly slowly return. return.

• Hold each each end of band in hands and and place arms at sides, with elbows straight. • Lift knees knees upward, upward, lifting hips off the floor.

Trunk Twist


• Attach Attach elastic to secure secure object at waist level. • Sit in chai chair. r. • Grasp elasti elastic c in both hands, hands, hold elastic at navel. • Tw Twist ist away from from elastic. elastic. • Slowly return return and and repeat repeat the sets in the other direction.

Side Bend • Stand, holding holding elastic in right hand, right foot securing securing other end of elastic as shown. • Bend to left, left, keeping elbow straight straight.. • Slowly return return to start position position and repeat. • Repe Repeat at sets with with other side. side.


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Instruction Manual

Instruction Manual

Abs and Back Back Extension* • Attach elastic to secure secure object at at shoulder level while sitting on stool as shown. • Grasp elastic elastic in hands and hold to chest. chest. • Pull backward, backward, straighten straightening ing trunk. • Slowly return return and and repeat. repeat.

Trunk Curl-up • Securely Securely attac attach h the ends of band to a stationary object near floor. • Lie on back back with knees bent, bent, holding ends of bands in hands, arms in front and elbows straight.

Lower Abdominal Crunch

• Keep hands hands close together together and curl trunk trunk upward, lifting shoulder blades from floor.

• Lie on back back with hips and and knees flexed. Stretch band over knees and cross underneath.


• Hold each each end of band in hands and and place arms at sides, with elbows straight. • Lift knees knees upward, upward, lifting hips off the floor.

Trunk Twist


• Attach Attach elastic to secure secure object at waist level. • Sit in chai chair. r. • Grasp elasti elastic c in both hands, hands, hold elastic at navel.

Side Bend

• Tw Twist ist away from from elastic. elastic.

• Stand, holding holding elastic in right hand, right foot securing securing other end of elastic as shown.

• Slowly return return and and repeat repeat the sets in the other direction.

• Bend to left, left, keeping elbow straight straight.. • Slowly return return to start position position and repeat. • Repe Repeat at sets with with other side. side.


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Instruction Manual Diagonal Lift*

Instruction Manual

Hips

• Secur Secure e elastic elastic at floor level. level. • Grasp elastic elastic in both hands. hands.

Hip Flexion (Standing)

• Bend at hips knees knees if needed and rotate rotate trunk, pulling upward and across as shown, keeping back in neutral position.

• Attach Attach elastic elastic to secure object object at ankle level.


• Loop band band around around ankle. ankle. • Stand, facing facing away away from the pull. pull. • Extend Extend leg forward, forward, keeping keeping knee straight. • Slowly return return to start start position position and repeat.

Hip Flexion (Sitting) • Sit in chai chair. r. • Loop elastic elastic around thigh slightly slightly above knee, knee, stabilize ends of band under opposite foot.

Diagonal Chop* • Secur Secure e elastic elastic above head. head.

• Lift one leg leg up, slowly slowly return. return.

• Grasp elasti elastic c in both hands. hands.

• Re Repe peat at..

• Pull downward downward and across, across, rotating trunk, bending at hips and knees as needed, but keeping back neutral, as shown. • Slowly return return and and repeat. repeat.

Hip Extension • Attach elastic to secure object at ankle level. level. • Loop around ankle. • Stand, facing facing toward toward the pull. pull. • Extend leg backwa backward, rd, keeping knee straight. • Slowly return return to start start position. position.

Hip Abduction • Attach elastic elastic to secure object at ankle level. level. • Stand with involved involved leg away away as shown. shown. • Keep knee straight, straight, pull away, away, moving leg outward. outward. • Slowly return return to start start position. position. *Caution: User must wear suitable eye protection such as safety goggles during this exercise to protect against possibility of eye injury as a result of t he band or tube snapping towards the face if grip is lost or if the band or tube breaks.

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Instruction Manual Diagonal Lift*

Instruction Manual

Hips

• Secur Secure e elastic elastic at floor level. level. • Grasp elastic elastic in both hands. hands.

Hip Flexion (Standing)

• Bend at hips knees knees if needed and rotate rotate trunk, pulling upward and across as shown, keeping back in neutral position.

• Attach Attach elastic elastic to secure object object at ankle level.


• Loop band band around around ankle. ankle. • Stand, facing facing away away from the pull. pull. • Extend Extend leg forward, forward, keeping keeping knee straight. • Slowly return return to start start position position and repeat.

Hip Flexion (Sitting) • Sit in chai chair. r. • Loop elastic elastic around thigh slightly slightly above knee, knee, stabilize ends of band under opposite foot.

Diagonal Chop* • Secur Secure e elastic elastic above head. head.

• Lift one leg leg up, slowly slowly return. return.

• Grasp elasti elastic c in both hands. hands.

• Re Repe peat at..

• Pull downward downward and across, across, rotating trunk, bending at hips and knees as needed, but keeping back neutral, as shown. • Slowly return return and and repeat. repeat.

Hip Extension • Attach elastic to secure object at ankle level. level. • Loop around ankle. • Stand, facing facing toward toward the pull. pull. • Extend leg backwa backward, rd, keeping knee straight. • Slowly return return to start start position. position.

Hip Abduction • Attach elastic elastic to secure object at ankle level. level. • Stand with involved involved leg away away as shown. shown. • Keep knee straight, straight, pull away, away, moving leg outward. outward. • Slowly return return to start start position. position. *Caution: User must wear suitable eye protection such as safety goggles during this exercise to protect against possibility of eye injury as a result of t he band or tube snapping towards the face if grip is lost or if the band or tube breaks.

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Instruction Manual

Hip Adduction • Attach elastic elastic to secure object at ankle level. level. • Stand with involved involved leg toward toward pull, as shown. shown. • Keep knee straight, pull in, moving moving leg inward. inward. • Slowly return return to start start position.

Instruction Manual

Dead Lift • Stand in middle middle of tubing with with both feet. feet. • Squat down, down, grasp ends ends of tubing in hands hands and take up all slack. • Keep elbows and back straight and extend extend hips to slowly return from the squat to an upright position.

Hip Internal Rotation • Attach elastic to secure object at ankle level. • Loop elastic elastic around ankle, ankle, positioned as shown. shown. • Pull ankle outwa outward. rd. • Slowly return return to starting position position and repeat. repeat.

Quick Kicks • Loop elastic elastic around around ankles. ankles. • Kick leg leg outward and quickly repeat. repeat.

Hip External Rotation

• Keep toes toes pointed straight straight ahead ahead and do not bend trunk.

• Attach elastic to secure object at ankle level. • Loop elastic around ankle, positioned as shown. • Pull ankle inward. • Slowly return to starting position and repeat.

Hip Abduction + External Rotation (Clam) • Loop elastic elastic around around thighs. thighs. • Lie on back back propped on elbows elbows with knees bent. bent. • Move thighs apar apart. t. • Retur Return n to start position position and repeat. repeat.

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Instruction Manual

Hip Adduction • Attach elastic elastic to secure object at ankle level. level. • Stand with involved involved leg toward toward pull, as shown. shown. • Keep knee straight, pull in, moving moving leg inward. inward. • Slowly return return to start start position.

Instruction Manual

Dead Lift • Stand in middle middle of tubing with with both feet. feet. • Squat down, down, grasp ends ends of tubing in hands hands and take up all slack. • Keep elbows and back straight and extend extend hips to slowly return from the squat to an upright position.

Hip Internal Rotation • Attach elastic to secure object at ankle level. • Loop elastic elastic around ankle, ankle, positioned as shown. shown. • Pull ankle outwa outward. rd.

Quick Kicks

• Slowly return return to starting position position and repeat. repeat.

• Loop elastic elastic around around ankles. ankles. • Kick leg leg outward and quickly repeat. repeat. • Keep toes toes pointed straight straight ahead ahead and do not bend trunk.

Hip External Rotation • Attach elastic to secure object at ankle level. • Loop elastic around ankle, positioned as shown. • Pull ankle inward. • Slowly return to starting position and repeat.

Hip Abduction + External Rotation (Clam) • Loop elastic elastic around around thighs. thighs. • Lie on back back propped on elbows elbows with knees bent. bent. • Move thighs apar apart. t. • Retur Return n to start position position and repeat. repeat.

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Instruction Manual

Instruction Manual

Knees Knee Flexion (Sitting) Terminal Knee Extension (TKE) • Attac Attach h elastic to secure secure object. • Place elastic elastic around around thigh, just above above involved knee as shown. • Stand on involved involved leg, bent bent at 45 degrees. degrees. • Toe touch with other leg leg using secure object to maintain balance.

• Atta Attach ch elastic elastic to secure object. object. • Sit in chair, chair, attach attach elastic to ankle of involved leg as shown. • Pull heel heel under chair chair through through full range, as shown. • Slowly return return to starting starting position. position.

• Straig Straighten hten leg, keeping keeping heel on floor. floor. • Slowly return return to start start position.

Knee Extension (Sitting)

Knee Flexion (Prone)

• Attach elastic to ankle of involved involved leg.

• Attac Attach h elastic to secure secure object.

• Secur Secure e behind behind as shown. shown.

• Attach elastic elastic to ankle of involved leg as shown.

• Sit, with leg bent to 90 degrees, degrees, as shown. shown.

• Lie face face down down..

• Straig Straighten hten leg leg at knee. knee.

• Begin with with knee straigh straight. t.


• Bend knee through through available available range. range. • Slowly return return to starting starting position. position.

Minisquat • Place elasti elastic c under feet, feet, hold in hands and keep elbows straight.

Knee Extension (Prone)

• Stand with feet feet shoulder shoulder distance apart.

• Lie face down, attach attach elastic to ankle.

• Slowly bend bend knees to 45 45 degrees. degrees.

• Attach other end of elastic to secure secure object near head or shoulders.

• Retur Return n to standing standing position. position.

• Begin with knee knee bent. bent.


• Extend knee knee against against pull of band. band. • Slowly return return to start start position and repeat. repeat.

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Instruction Manual

Instruction Manual

Knees Knee Flexion (Sitting) Terminal Knee Extension (TKE) • Attac Attach h elastic to secure secure object. • Place elastic elastic around around thigh, just above above involved knee as shown. • Stand on involved involved leg, bent bent at 45 degrees. degrees. • Toe touch with other leg leg using secure object to maintain balance.

• Atta Attach ch elastic elastic to secure object. object. • Sit in chair, chair, attach attach elastic to ankle of involved leg as shown. • Pull heel heel under chair chair through through full range, as shown. • Slowly return return to starting starting position. position.

• Straig Straighten hten leg, keeping keeping heel on floor. floor. • Slowly return return to start start position.

Knee Extension (Sitting)

Knee Flexion (Prone)

• Attach elastic to ankle of involved involved leg.

• Attac Attach h elastic to secure secure object.

• Secur Secure e behind behind as shown. shown.

• Attach elastic elastic to ankle of involved leg as shown.

• Sit, with leg bent to 90 degrees, degrees, as shown. shown.

• Lie face face down down..

• Straig Straighten hten leg leg at knee. knee.

• Begin with with knee straigh straight. t.


• Bend knee through through available available range. range. • Slowly return return to starting starting position. position.

Minisquat • Place elasti elastic c under feet, feet, hold in hands and keep elbows straight.

Knee Extension (Prone)

• Stand with feet feet shoulder shoulder distance apart.

• Lie face down, attach attach elastic to ankle.

• Slowly bend bend knees to 45 45 degrees. degrees.

• Attach other end of elastic to secure secure object near head or shoulders.

• Retur Return n to standing standing position. position.

• Begin with knee knee bent. bent.


• Extend knee knee against against pull of band. band. • Slowly return return to start start position and repeat. repeat.

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Instruction Manual

Instruction Manual

Leg Press* • Sit in chai chair. r. • Loop elastic elastic around around bottom of foot as shown. shown. • Hold elastic elastic in both both hands. hands.

1-leg minisquat

• Push leg down straighte straightening ning at knee.

• Place elastic elastic under under foot of involved involved leg, hold elastic in hands.

• Slowly return return to start start position and repeat. repeat.

• Stand on involved involved leg. • Slowly bend bend knee to 45 degrees degrees,, Keep back straight. • Strai Straighten ghten knee knee.. • Slo Slowly wly repeat repeat..

Squat • Stand on both both legs. legs. • Hold elastic elastic in both hands, elbow elbow straight. straight. • Place elasti elastic c under feet. feet. • Bend knees knees to 90 degree degrees. s. • Pull to add tension tension to elastic. elastic. • Straig Straighten hten knees knees.. • Slow Slowly ly repeat. repeat.

Lunge* • Stand with with one foot foot on middle of band. Grasp ends of band and loop around hands at chest level, keeping elbows bent. • Place other other leg behind behind with knee knee slightly bent. • Keep trunk trunk straight straight and bend front front knee, lowering body downward. • Slowly return return to upright upright position and repeat.


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Instruction Manual

Instruction Manual

Leg Press* • Sit in chai chair. r. • Loop elastic elastic around around bottom of foot as shown. shown. • Hold elastic elastic in both both hands. hands.

1-leg minisquat

• Push leg down straighte straightening ning at knee.

• Place elastic elastic under under foot of involved involved leg, hold elastic in hands.

• Slowly return return to start start position and repeat. repeat.

• Stand on involved involved leg. • Slowly bend bend knee to 45 degrees degrees,, Keep back straight. • Strai Straighten ghten knee knee.. • Slo Slowly wly repeat repeat..

Squat • Stand on both both legs. legs. • Hold elastic elastic in both hands, elbow elbow straight. straight. • Place elasti elastic c under feet. feet. • Bend knees knees to 90 degree degrees. s. • Pull to add tension tension to elastic. elastic. • Straig Straighten hten knees knees.. • Slow Slowly ly repeat. repeat.

Lunge* • Stand with with one foot foot on middle of band. Grasp ends of band and loop around hands at chest level, keeping elbows bent. • Place other other leg behind behind with knee knee slightly bent. • Keep trunk trunk straight straight and bend front front knee, lowering body downward. • Slowly return return to upright upright position and repeat.


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Instruction Manual

Instruction Manual

Ankle

www.Thera-BandAcademy.com

Ankle Dorsiflexion*

The Thera-Band ® Academy was formed by Hygenic Corporation in 1999 to support evidence-based practice. The Academy promotes and disseminates research, and provides education programs for Thera-Band products products around the world. The mission of the Academy is to facilitate research, education and practice using the Thera-Band Sy stems of Progressive Exercise.

• Sit on floor or couch couch with with leg in front. • Attach Attach elastic to secure secure object object in front of foot. • Attac Attach h other end of elastic elastic to forefoot. forefoot. • Pull foot backwar backward d toward shin. shin. • Slowly return return and and repeat. repeat.

Ankle Plantarflexion*

The Thera-Band Thera-Band Academy website, www.Thera-Ban www.Thera-BandAcademy dAcademy.com, .com, was developed to link research to practice using an integrated, cross-r cross-referenc eferenced ed database allowin allowingg users to search for research, protocols, and exercise programs programs by a specif specific ic body part, disease disease,, injury injury,, sport or product. product. Today oday,, TheraThera-Band Band Academy maintains the largest electronic database of research articles on Thera-Band products.

• Sit on floor or couch couch with with leg in front. • Hold elastic elastic in hands. hands. • Attach other end of elastic to forefoot. • Push foot forwa forward. rd. • Slowly return return and and repeat. repeat.

Ankle Inversion • Attac Attach h elastic to secure secure object • Sit on floor with leg straight straight.. • Attac Attach h elastic to forefoot. forefoot. • Pull foot inwa inward rd as shown. shown. • Slowly return return and and repeat. repeat.

• Search for for more exercises exercises to develop customized customized exercise exercise programs with patient handouts Ankle Eversion • Atta Attach ch elastic elastic to secure object object • Sit on floor floor with leg leg straight. straight. • Atta Attach ch elastic elastic to forefoot. forefoot. • Pull foot foot outward outward as shown. shown.

• Search the the most comprehensi comprehensive ve database database of research research and references on elastic resistance • Find evidence-based protocols and outcomes outcomes using Thera-Band elastic resistance • Down Download load patient patient broch brochures ures • Register for professional continuing education courses courses

• Slowly return return and and repeat. repeat. *Caution: User must wear suitable eye protection such as safety goggles during this exercise to protect against possibility of eye injury as a result of t he band or tube snapping towards the face if grip is lost or if the band or tube breaks.

38

39

Instruction Manual

Instruction Manual

Ankle

www.Thera-BandAcademy.com

Ankle Dorsiflexion*

The Thera-Band ® Academy was formed by Hygenic Corporation in 1999 to support evidence-based practice. The Academy promotes and disseminates research, and provides education programs for Thera-Band products products around the world. The mission of the Academy is to facilitate research, education and practice using the Thera-Band Sy stems of Progressive Exercise.

• Sit on floor or couch couch with with leg in front. • Attach Attach elastic to secure secure object object in front of foot. • Attac Attach h other end of elastic elastic to forefoot. forefoot. • Pull foot backwar backward d toward shin. shin. • Slowly return return and and repeat. repeat.

Ankle Plantarflexion*

The Thera-Band Thera-Band Academy website, www.Thera-Ban www.Thera-BandAcademy dAcademy.com, .com, was developed to link research to practice using an integrated, cross-r cross-referenc eferenced ed database allowin allowingg users to search for research, protocols, and exercise programs programs by a specif specific ic body part, disease disease,, injury injury,, sport or product. product. Today oday,, TheraThera-Band Band Academy maintains the largest electronic database of research articles on Thera-Band products.

• Sit on floor or couch couch with with leg in front. • Hold elastic elastic in hands. hands. • Attach other end of elastic to forefoot. • Push foot forwa forward. rd. • Slowly return return and and repeat. repeat.

Ankle Inversion • Attac Attach h elastic to secure secure object • Sit on floor with leg straight straight.. • Attac Attach h elastic to forefoot. forefoot. • Pull foot inwa inward rd as shown. shown. • Slowly return return and and repeat. repeat.

• Search for for more exercises exercises to develop customized customized exercise exercise programs with patient handouts Ankle Eversion • Atta Attach ch elastic elastic to secure object object • Sit on floor floor with leg leg straight. straight. • Atta Attach ch elastic elastic to forefoot. forefoot. • Pull foot foot outward outward as shown. shown.

• Search the the most comprehensi comprehensive ve database database of research research and references on elastic resistance • Find evidence-based protocols and outcomes outcomes using Thera-Band elastic resistance • Down Download load patient patient broch brochures ures • Register for professional continuing education courses courses

• Slowly return return and and repeat. repeat. *Caution: User must wear suitable eye protection such as safety goggles during this exercise to protect against possibility of eye injury as a result of t he band or tube snapping towards the face if grip is lost or if the band or tube breaks.

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39

Instruction Manual

Exercise illustrations in this manual were provided in educational partnership by BioEx Systems Inc., who has been creating exercise and exercise related software for the t he Physical Therapy, Therapy, Athletic Athlet ic Training, Training, Chiropractic, and personal training professions since 1995. BioEx Systems Inc. offers a large selection of software programs including exercise handout, fitness assessment, nutrition, and automatic stretch reminder in addition to the new Exercise Expert Thera-Band® Sampler CD containing the images in this manual. For more information, visit www.BioExSystems.com

Instruction Manual

Exercise illustrations in this manual were provided in educational partnership by BioEx Systems Inc., who has been creating exercise and exercise related software for the t he Physical Therapy, Therapy, Athletic Athlet ic Training, Training, Chiropractic, and personal training professions since 1995. BioEx Systems Inc. offers a large selection of software programs including exercise handout, fitness assessment, nutrition, and automatic stretch reminder in addition to the new Exercise Expert Thera-Band® Sampler CD containing the images in this manual. For more information, visit www.BioExSystems.com

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Theraband Exercise Manual

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