Exercise References

Yoga

Theraband Progressive Resistance Band Color Guide

The bands have different levels of resistance, based on color. The guide below demonstrates what color has the lightest resistance and what colors successively follow increased resistance.

• Yellow = Light Resistance
• Red = Medium Resistance
• Green = Heavy Resistance
• Blue = Extra Heavy Resistance

1. Stretch and Strengthen for Rehabilitation and Development

Stretch and Strengthen for Rehabilitation and Development book demonstrates various seated positions for stretching and strengthening activities with elastic bands like a theraband. Spiral-bound books are available at: https://stretching.com/books-and-videos $8.95 + shipping or on Amazon.com $11.95 + shipping

Stretches

Hold your left elbow with your right hand, then gently pull elbow behind head until an easy stretch is felt in shoulder or back of upper arm (triceps). Hold an easy stretchfor 15-30 seconds. Do not over stretch. Do both arms.

As in stretch A, gently pull elbow behind head until easy stretch is felt. Then gently lean sideways from the hips until the stretch is felt along the side of the upper body. Hold for 15-20 seconds. DO both arms. Be careful not to overstretch.

Interlace fingers above your head. Now, with palms facing upward, push your arms slightly back and up. Hold your arms as straight as comfortably possible as you turn your upper body (but not your hips) to the side. This should stretch your chest, back, shoulder and arms. Hold for 10-15 seconds, then do other side. Be sure to stretch without straining.

Interlace your fingers (fingers to the back of the hands) and arms extended out in front of you at shoulder height. Turn your palms outward as you extend your arms forward to feel a stretch in your shoulders, middle of upper back, arms, hands, fingers and wrists. Hold an easy stretch for 15-30 seconds.

To stretch your shoulders and middle of upper back, gently pull your elbow across your chest toward your opposite shoulder until you feel a comfortable stretch. Hold stretch for 10-20 seconds.

Interlace your fingers above your head with fingers to the back of the hands. Now, with your palms facing upward, push your arms slightly back and up. Feel the stretch in arms, shoulders and upper back. Hold a controlled stretch for 15-30 seconds. Be sure not to hold your breath. This stretch is good to do anywhere, anytime.

While your hips pointed straight ahead, turn your upper body to the right as you look over your shoulder behind you. This will create a stretch for the back and sides. Hold a comfortable stretch for 10-20 seconds. Then stretch in other direction. Be sure your breathing is slow and rhythmical.

Bend forward to stretch and to take the pressure off your lower back. Find a very comfortable feeling and hold for 50-60 seconds. This is also excellent for circulation. (Put your hands on your thighs to help push your body to an upright position).

Starting with your arm straight and with the palm of your hand flat, thumb to the outside and fingers pointed backward, slowly lean arm back to stretch your forearm. Be sure to keep palm flat. Hold for 20-40 seconds. Do both arms. You can stretch both forearms at the same time, if you wish. Be careful not to overstretch. Find and hold mild feelings of stretch.

Strengthen

Grip one tubular handle with right hand palm up. Place the area where the band has been joined and the other handle near the hand gripping the band. Place the Iso-Band under the arches of both feet or, if in a wheelchair under footrest. Anchor upper arm against body with forearm resting on thigh.

Bend forearm at the elbow stretching the band as far as possible without undue strain, or until hand comes in contact with the shoulder. Slowly lower hand until forearm again rests on thigh. When arm is slightly tired repeat exercise with the left arm.* After exercising both arms, repeat stretches on opposite page

*To improve upon strength two Iso-Bands can be used in place of one and repetitions can be increased over an extended period of time.

Reference

Resistance band & tubing instruction manual, Volume 4. The Hygenlc Corporation: Akron, OH.