Akron, OH Phone: You did not add any gift products to the cart. Check your available gifts! Attention: This information provides general guidelines for proper safety and care of TheraBand products. It does not replace the information provided with each product. Carefully read and follow the safety and care instructions provided with your TheraBand product.
It is used to alert you to important safety information. To avoid accidents and personal injury, read and obey all safety messages that follow this symbol. They can cause serious injury when not used properly. Carefully follow instructions provided by your healthcare provider and instructions found at theraband. Elastic resistance products can strike your body or cause you to fall, or cause serious injury if instructions are not followed.
Consult your healthcare provider before starting any exercise program. If you have a medical condition, seek their approval before using this product. Consult a medical professional if using this product as part of your physical therapy or for rehabilitation purposes. Exercise tips provided are guidelines only. They do not replace instructions your healthcare provider gives you.
Inspect the product for damage before and after each use. Check for any damage where the band may have been tied or attached to an anchoring point or attached to handles. Do not use if torn, punctured or nicked. Immediately discard damaged product.
Avoid sharp objects such as jewelry, rings, fingernails, objects on the floor, or under your shoe that may puncture or tear the band. Immediately discard product if nicks, tears or punctures are found. Avoid areas with tripping hazards. Do not use on wet or slippery floors.
Use the resistance level that allows you to correctly and safely complete each exercise. If your healthcare provider recommended using this band, ask them prior to increasing to the next product level. This product is not a toy. Keep out of reach of children and pets. Children should only use with adult supervision as prescribed by an exercise professional. Verify secure attachment to any accessories. If attaching the band, ensure it is securely anchored to a sturdy object.
Wear eye protection. Do not use the band in any way that may cause it to snap towards the head and cause injury to the eyes. Perform exercises without the product until you are comfortable. Then begin exercises with the product. Kneel down on one knee with the other knee bent in front of you. Face away from the door or object. Hold one end of the band in each hand. Extend your arms over your head making sure your palms are facing each other.
Keep your elbows facing up toward the ceiling and away from your face. Bend your arms and lower your hands down behind your head. Incorporate chest presses. This exercise helps to target your chest and biceps. Stand with your back facing the anchored part of your band. Bend your arms at a 90 degree angle at your elbows. Keep your fists in front of your chest. Step forward a bit until you feel resistance in the band.
Then position your legs into a small lunge while leaning forward slightly one leg in front of the other. Press both of your hands forward in a straight line until they are fully extended. Then slowly release until your arms are in the starting position. Combine side planks with a pull down. This is a combination exercise that works a large variety of your upper body muscles including abs, shoulders, triceps and back.
Hold both ends of the bands in one hand you will switch sides eventually. Get down into side plank position. Place your forearm on the floor with a 90 degree angle at your elbow. Try to keep your elbow in line with your shoulder. Lie on the floor so that the top of your head is facing toward the door. Extend the arm holding the ends of the bands towards the ceiling with your palms facing down toward your feet.
Slowly pull your arm down to your hip while keep it straight. Flip sides by rolling over and holding the side plank on the other side and switching the ends of the bands to your other hand. Part 3. Do the side step shuffle. This particular exercise targets your legs, but specifically your inner and outer thighs and glutes. Stand with your feet slightly wider than shoulder width apart with your resistance band down around your ankles. With your knees bent slightly step one leg out far enough away that you feel resistance in your thighs.
Follow this step with your other leg. Take a few steps in one direction and then switch directions to work both of your legs. Make sure to keep hips square; don't cheat by twisting from the hips. Incorporate knee raises. This exercise works the front of your legs, thighs and abs. Place one end of your looped resistance band under one foot and loop the other end of the resistance band over the top of your other foot.
Lift the foot with the resistance band on top of your foot off the ground. Keeping your foot flexed, raise your knee up to hip level. Make sure to keep the resistance band looped across the top of your raised foot.
Pause at the top and then slowly lower your leg back down to the starting position. Switch legs after one set. Do a combination of a bridge with a kick. This exercise targets your entire leg — your butt and thighs. In addition it uses your shoulder muscles.
Bend your knees at a 90 degree angle and keep your feet flexed. Loop the middle of the band around the bottom of one of your feet foot and hold the ends of the band with your arms bent.
Lift your hips off the floor into the typical bridge position, pushing your pelvis up towards the ceiling. Kick out your leg keeping your knees aligned while at the same time pulling your arms up over your head. Slowly bring your arms and knees back to their starting position. Dean Theriot Personal Trainer. Dean Theriot. If you want a good lower body exercise, tie the theraband around your ankles to perform side steps.
Not Helpful 0 Helpful 1. Point Raiser. Theraband has provided a list of colors for its bands based on their strength. Red color: 6 pounds. Yellow color: 10 pounds. Green color: 15 pounds. Blue color: 25 pounds. Not Helpful 5 Helpful I don't know about a DVD to purchase, but there are videos on YouTube you can watch -- and they're free! Not Helpful 0 Helpful If you're working out with weights consistently, you wouldn't need to supplement that with this unless you want to integrate it into your workouts.
Remember, your muscles need rest. This is why we do "splits" in our routines. Not Helpful 2 Helpful 5. Only about times a week. Don't overdo it - your muscles need a break! Not Helpful 0 Helpful 4. Can I use a theraband after having a hip operation? How long after the operation can I use it? It would depend upon the nature of your hip operation.
If you have had hip-replacement surgery, you should have been referred to a Physical Therapist for rehabilitation. I had my hip replaced 20 years ago and I still use free weights and Therabands to maintain core strength and tone. The important part of stability with the joint requires you to always follow range-of-motion rules. Emphasis should be on light resistance with moderately high repetitions I do 3 sets of each exercise with proper warmup and stretching prior to starting.
Maximum sessions of 3 times per week and do not repeat the same exercises session after session. Having a personal trainer is highly recommended.
Some of the best exercises include: Step-ups, knee squats, leg stretches, leg crosses, and sit and stands. These are good for knee pain from arthritis. Not Helpful 1 Helpful 0. Include your email address to get a message when this question is answered.
Bands should be replaced every 2 months if you use them regularly. When they start to show small cracks, they should be replaced. Helpful 0 Not Helpful 0. While 3 sets of 10 repetitions is a general rule, you should do as many sets of 10 as is required to give you muscle fatigue and make the exercise difficult. In the beginning you may only need to perform 1 or 2 sets.
Then, if you can complete all 3 sets easily, you can wrap the band again to increase resistance or get the next color of band to use. If you feel any intense pain or discomfort while exercising, discontinue immediately and see a doctor. Buy special latex-free therabands if you have a latex allergy.
These are available through online outlets, if you cannot find them at stores or physical therapy offices. Beware that placing bands in door jams, in chlorine or in hot and wet climates will affect their durability. You will need to replace them more often and look out for fissures in order to avoid snapping and injury. Helpful 8 Not Helpful 8. Related wikiHows How to. How to. Personal Trainer.
Expert Interview. More References 2.
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