A few days ago, we published a blog on our site about exercising at home during this time of self-quarantine. In that blog, we mentioned a product we carry in the store called Therabands. We’ve had some questions about the product since then, so we thought it would be a good idea to expand a little more on the product and what it can do for you.
Theraband carries a variety of products designed for exercise, recovery, and everything in between. With fitness centers closing, there’s no need to put exercise on the back burner. Here are a few simple yet effective exercises you can do at home with your Therabands:
Stand upright firmly on the center of your Thera-Band tube and hold each handle. The handles should reach about just below the hip. Gripping the handles tightly, bend at the waist to one side, return to an upright standing position, repeat on the other side. Be sure to keep the back straight and core engaged.
Abdominal Reverse Curl-Up
Lie on the floor with the center of your band underneath the sitz bones. With the legs in the air, bend at the knees so that they’re perpendicular to the hips. Loop the band around the knees, then hold each handle firmly to the ground next to your hips. Lift the knees toward the ceiling using the core muscles- take care not to put strain on your lower back. Repeat.
Sitting Shoulder Raise
Sit in a chair, knees perpendicular to the floor. Keeping your back straight, secure the center of the band under your foot. Grasp each end of the band and lift to shoulder-level. Be sure to keep your elbows straight and thumbs pointing upward. Repeat on the other side.
Standing Shoulder Press
Stand straight, feet slightly apart, and abdominals engaged. Wrap the center of the band around the upper back. Grasp each side of the band; elbows bent but with a little slack on each side. Extend the elbows, holding the arms at shoulder-level. Relax, then repeat.
Stand upright, using the back of a chair or countertop for balance. Loop the center of the band around the ankle you’ll be working with first, then stand firmly on the ends of the band with the other foot. Allow as much or as little slack as you feel you’ll need for resistance as you bend the exercising knee against the band. Lower slowly and repeat. Repeat the exercise on the other ankle.
Stand upright with the band centered beneath your feet, your knees slightly bent, and hip-distance apart. Grasp each end of the band tightly with very little slack, then fold your arms in front of you, perpendicular to the shoulders. Keep the arms raised as you bend the knees slowly until parallel to the floor. Rise slowly, take care not to put any strain on the lower back as you return to a standing position. Repeat.
These are just a few of the hundreds of exercises you can do at home or the gym with TheraBands. On the TheraBand website, you’ll find a link to Performance Health Academy -we highly recommend this site for its massive array of information not only for exercise, but education, studies, and health articles for everyone. Whether you’re trying to make your fitness routine more challenging, or are recovering from an injury, there’s something there to help.
As always, please be sure to consult your doctor or physical therapist before attempting any new exercise regimen. We want to make sure you don’t end up sidelined with an injury, so get the green light from your health care professional first!