TheraBands are latex bands that improve strength, range of motion, and flexibility through resistance training. Easy-to-use, portable, and low impact they are an effective alternative to free weights and weight machines. A TheraBand is perfect for using at home sitting in the comfort of a favourite chair, or on the floor of your living room, making it easy to include resistance training as part of your routine at almost any time of day.
The latex construction of TheraBands allows different grades of stretch to be produced by thicker, or thinner bands. The colour grades signify the amount of resistance needed to fully stretch a TheraBand, and allows for any level of strength or physical fitness to start resistance training. Take a look at the chart (see photos) to see the differences. Yellow grade is perfect for people rehabilitating after an injury or operation, but many people have found that red is a good to start with. Of course you can progress to a stronger grade as your level of strength increases.
There are many exercises that you can use these bands for including these 3 simple workouts:
1. For shoulders/upper back muscles: face the stair posts and start with shoulders relaxed and elbows at your sides, bent to 90 degrees. The band should be looped around at the level of your hands, so that you can pull it straight back. While holding onto the bands, gently squeeze the muscles between your shoulder blades so that you pull back the bands, to about 3 – 5cm, while keeping elbows bent.
2. For triceps (back section of upper arms): face the stair posts and position the band at or above head height. Relax the shoulders and elbows at your side, bent to 90 degrees. Grasp the band and push down through your forearm to straighten elbows
3. For upper arms: face the stair posts, with arms straight ahead of you at an angle of 45 degrees. The band should be looped around a post at about shoulder height. Bring arms back until they rest straight at your sides.