TheraBand: Use & care guide
Theraband resistance bands are widely used
for rehabilitation from muscle and joint
injuries and for aerobics and general conditioning.
Progressive resistance using the
TheraBand
TheraBands are the only resistive exercise
bands endorsed by the American Physical Therapy Association (APTA).
These 6" wide latex bands come in different, color-coded
resistance levels, distinguished by the thickness of the
band:
|
Theraband
Color |
Theraband
Thickness |
Comparison:
pounds of pull needed to stretch a 12" band length
to 24" |
|
yellow |
thin |
2.5 lb |
| red |
medium |
4.5
lb |
| green |
heavy |
5.0 lb |
| blue |
extra heavy |
7.5
lb |
| black |
special
heavy |
9.0 lb |
| silver |
super
heavy |
15.0
lb |
The progressive resistance system makes it
easy to measure progress in achieving fitness or therapy goals.
Here's how it works. You start with a Theraband of
comfortable resistance. As you use the band, your muscle
strength and endurance improve. The exercises become
easier and easier to do. When you are ready for more
challenge, simply move to a more resistant band (i.e. shift from
yellow to red or green to blue). This increases the
intensity of the exercise.
The progressive resistance system provides
at-a-glance feedback on your progress (also positive
reinforcement).
TheraBand use can improve the cooperation of
muscle groups. It also works on strength and range of
motion. The TheraBand's unique properties allow it to be
stretched and relaxed in a smooth and consistent manner.
This prevents the bounce at the end of a range of motion
exercise that can cause muscle spasms.
When exercising, keep in mind the following:
|
Do |
Don't |
| Warm up the muscle groups before
exercising. |
Don't use body oil with the theraband. |
| Maintain good
posture. Keep your wrists straight and in line
with your elbows. |
Don't bend your
wrists. If you start to lose your posture, stop
and reposition yourself. |
| Breathe normally. Exhale during the
most difficult phase and inhale during the easiest. |
Don't hold your breath. |
| Use controlled
movements. |
Don't continue
exercising if anything hurts while you are training. |
| Maintain the natural width of the band to
keep it from digging into your hands or sliding up your
legs. |
|
| When you finish your
workout, stretch. |
|
Tip: Make a handle by tying a loop in the band or
tying two bands together.
Resistance
bands are in wide use throughout the world, and TheraBands in
particular are endorsed by the American Physical Therapy
Association (APTA). They are versatile, portable and
easy-to-use (also inexpensive). However, you should
consult your doctor or health care provider before beginning a
resistance program - or any exercise program.
Then,
while using the band, stay attuned to your body. If
any exercise causes you to hurt - stop! Don't overdo.
Caring for a TheraBand is simple. Just store it out of direct
sunlight. Don't use it together with body oil. And
regularly examine it for nicks, tears, or punctures that might
cause the band to snap.
