Description

TheraBand exercises are resistance training movements using elastic bands (TheraBands), great for building strength, improving flexibility, and aiding in rehabilitation—especially for joint and muscle pain. They're widely used in physiotherapy, especially for low-impact, safe strength training at home. Here’s a breakdown of effective TheraBand exercises, categorized by body part, along with instructions. 🟩 TheraBand Exercises by Area 🦵 LOWER BODY 1. Leg Press Target: Quads, glutes, hamstrings Instructions: Sit or lie on your back with knees bent. Anchor band to a stable object (or use door anchor). Loop band around one foot. Press leg forward as if “pushing something away.” Return slowly. Reps: 10–15 per leg 2. Hip Abduction Target: Outer thigh, glutes Instructions: Tie band around ankles. Stand straight, hold a wall or chair for balance. Move one leg sideways, keeping it straight. Control return to center. Reps: 10–15 per side 3. Hamstring Curl Target: Back of thigh Instructions: Loop band around one ankle and anchor it in front. Stand or lie prone and bend your knee to bring the heel toward your buttocks. Slowly return. Reps: 10–15 💪 UPPER BODY 4. Bicep Curl Target: Biceps Instructions: Stand on the band with one or both feet. Hold ends in hands. Curl arms upward, keeping elbows close to your sides. Lower slowly. Reps: 10–15 5. Shoulder External Rotation Target: Rotator cuff Instructions: Anchor band at waist height (door handle works well). Keep elbow at 90°, tucked at side. Pull band outward, rotating forearm. Slowly return. Reps: 10–12 per side 6. Shoulder Rows Target: Upper back Instructions: Anchor band in front of you (door anchor or around a post). Hold ends, arms extended. Pull elbows back like a rowing motion. Squeeze shoulder blades. Reps: 10–15 💥 CORE 7. Standing Torso Rotation Target: Obliques and core Instructions: Anchor band to the side. Hold handles in both hands, arms extended. Rotate your torso away from anchor point. Keep hips steady. Reps: 10 per side 📌 Tips for Safe Use Use correct tension level: Start with light resistance and progress. Perform slow, controlled movements. Do a 5-minute warm-up before starting (e.g., walking or light stretches). Maintain good posture during all exercises. 🕒 Suggested Routine (Full Body) 3–5 exercises per session 2–3 sets of 10–15 reps each 3–4 days per week