Home Exercises - Theraband

I recommend that everyone do some sort of stretching and strengthening each day.  Here's a great start.  I have Free Theraband at my office.  Come by and pick some up!


Dr. Jeff Levine

21 Minutes to a Beautiful Back

Pulling Straps

What you'll need: A mat and a resistance band (find them at gaiam.com).

Targets: Shoulders, back

• Lie facedown on mat with legs together and resistance band under torso, holding one end in each hand, with hands underneath shoulders, elbows next to sides.
• Lift chest off mat and reach both arms straight out to sides at shoulder level, keeping shoulders down.
• Pull on band with both hands while drawing shoulder blades together; release.
• Lower chest to floor and repeat.
• Do 8 reps.

Standing Chest Expansion

Targets: Shoulders, triceps, back

• Stand on middle of band with feet together, holding one end in each hand, arms by sides.
• Press arms straight behind you; hold and look left, then right.
• Bring arms back to sides; do 10 reps.

Kickback

Targets: Shoulders, back

• Lie facedown on mat with legs together and resistance band under chest, holding one end in each hand, arms by sides.
• Lift chest and reach arms straight out at shoulder level in front of you, keeping shoulders down.
• Hold for 1 count.

Kickback

Targets: Shoulders, back

• Next, reach arms back behind you, keeping arms near body.
• Hold, then lower.
• Do 8 reps.

Shoulder Raise and Side Bend

Targets: Shoulders, back, obliques

• Stand on middle of band with feet together, holding one end in each hand.
• Reach left arm out to side and overhead, stretching arm and body over to the right.
• Hold for a couple of breaths; lower.
• Do 10 reps; switch sides and repeat.

Fencer's Lunge

Targets: Shoulders, triceps, back, abs, butt, legs

• Stand with left foot on middle of band, holding one end in each hand, arms by sides.
• Point toes out 45 degrees and lunge back with right leg; keep back leg straight while bending left knee.
• Slowly lift both arms straight out to sides.
• Lower arms.
• Do 10 reps; switch legs and repeat.