Please note that these exercises are to be only preformed with consultation with an Integra Trainer.
Thera-Band Tubing Lateral Raise
Assume a staggered stance position. Stand on the middle of the tubing under your front foot. Grasp the handles and lift your arms outward, keeping your elbows straight and thumbs up. Stop at shoulder level. Hold and slowly return. Keep your shoulder blades down; avoid shrugging your shoulders. Keep your back straight. VARIATION: Lift arms completely overhead for full range of motion.
Reps and sets: 3 sets of 10
Thera-Band Tubing Front Raise
Assume a staggered stance position. Stand on the middle of the tubing under your front foot. Grasp the handles and lift your arms upward, keeping your elbows straight and thumbs up. Stop at shoulder level. Hold and slowly return. Keep your shoulder blades down; avoid shrugging your shoulders. Keep your back straight. VARIATION: Lift arms completely overhead for full range of motion.
Reps and sets: 3 sets of 10
Thera-Band Tubing Chest Press
Wrap the middle of the tubing behind you at shoulder level. Grasp the handles at shoulder-level and push forward, extending your elbows. Hold and slowly return. Keep your head and trunk upright.
Reps and sets: 3 sets of 10
Thera-Band Tubing Seated Row
Secure the middle of the tubing to a door or sturdy object. Grasp the handles at waist-level and pull backwards, bending your elbows. Bring your hands to your abdomen. Hold and slowly return. Keep your head and trunk upright.
Reps and sets: 3 sets of 10
Thera-Band Tubing Elbow Extension
Stand on the middle of the tubing. Extend your shoulder and grasp handle with your elbow bent behind you. Straighten your elbow, keeping your shoulder extended. Hold and slowly return.
Reps and sets: 3 sets of 10
Thera-Band Knee Flexion (in standing)
Make a loop with your band or tubing. Place exercising ankle inside loop. Stand on the remaining loop with the opposite leg to stabilize. While balancing on the leg securing the band, bend your knee upward, flexing the knee. Hold and slowly return.
TIP: Maintain your balance with a sturdy object like a chair. Keep your back straight and avoid arching your back.
Reps and sets: 3 sets of 10 to 20 each side
Thera-Band Knee Extension
Secure one end of the band behind a chair. Attach the other end of the band to your ankle. Slowly extend your knee against the band until straight. Hold and slowly return.
Reps and sets: 3 sets of 10 to 20 each side
Thera-Band Tubing Calf Raise
Stand with the middle of the tubing under the balls of your feet. Grasp each handle with your hands by your side. Go up onto your toes against the resistance of the tubing. Hold and slowly return. Keep tension in the tubing throughout the exercise.
Reps and sets: 3 sets of 10
