Wednesday, April 25, 2012

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

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
Standing Chest Expansion
Targets: Shoulderstriceps, 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 A
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 B
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
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
Fencer's Lunge
Targets: Shoulders, triceps, back, abs, buttlegs
  • 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.

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