The thera-band is one of the
best ways to continue your
exercise regimen at home, in
case you have to skip your
gym session. As we mentioned
last week, while they're not a substitute
for a gym workout, thera-bands
provide a full strength and resistance
workout if you use them with the right
set of exercises.
One of the main advantages of the
thera-band is that you are limited only
by your imagination. Since the band is
so light and easy to tie to just about anything,
you can change your angles and
planes of movement without sacrificing
any resistance or load. The band's
resistance increases the more you
stretch it. This means it gets tougher
till either the band runs out of stretch
or you run out of oomph.
The exercise band has thousands of
loads built into it -- the load is directly
proportional to the amount of stretch
you put into the band. No more looking
for weights and compromising
because you can't find the right dumbbell.
Just adjust the tension and you're
good to go.
The downside to the thera-band is
that you need to be careful about how
you use it. It can snap and recoil very
quickly, resulting in a painful welt. It's
a good idea never to stretch the band
more than 90 per cent of its maximum
capacity and inspect your band for
nicks and weaknesses. If these
weaknesses grow, you can be
sure that at some point the
band is going to snap at
Here are a set of exercises
you can do without
having to fasten the band
to any fixed point.
A fullbody workout with the Thera-Band
These exercises can be performed
with the T-band placed
under your feet. To set the tension
in the band, wrap them
around your hands. Start with
three sets of 10 repetitions and
gradually increase to three
sets of 30 reps. Remember to
keep your body posture right
and don't stretch the band
to more than 90 per cent
of its maximum capacity.
Do this exercise only if you
don't have any knee pain.
From a kneeling position,
bring one foot forward and
anchor the band under it. Pull
the band up to your chest.
Straighten the leg as far as
it goes and don't shift
your weight backward.
Return to the
floor. Avoid involving
the back leg
Anchor the band under your feet and
raise the band out sideways as high as
you like. This is great for building your
band under your
feet and pull up
to the chest.
Now raise your
This helps tone
your calf muscles
using your body
weight as natural
Stand on the band
and stretch it up to
From there straighten
your arms out to
stretch the band
above your head as
if the ends were two
to shoulder height
to complete one
shoulder press is a
simple way to train
your upper body.
You need to have a painfree
range of motion in
the shoulder. Keep your
hands behind your head.
Now raise them with the
elbows straight. Return
to starting position.
Place the band under your feet. Wrap
it around your hands to set the tension
with your arms extended fully.
Pull the band upwards bending your
arms at your elbows.
Anchor the band under your feet.
Keeping one leg fixed, move the
other leg sideways to stretch the
band out. This helps strengthen
the sides of the gluteus region.
Keeping the band
under your feet,
get into a
with the band
in front of your
as you straighten
your legs, stretch
the band out till
your hands are in
front of your
are a great way to
train your thigh and
Heath is a sports
at the Kokilaben Hospital Sports