Thera-band Strengthening Program
Developed by Janet Sturman and Jane Baas

Least Resistance = Red
More Resistance = Green
Even More Resistance = Blue
Most Resistance = Black

Perform all exercises slowly and evenly in each direction. Exercises are performed in three sets of ten repetitions. Rest in between each rep.

1. Tarsus series to strengthen the pronators and supinators Sit tall, legs in front of you. Legs are hip width apart with the ankles dorsiflexed, toes to the ceiling. Tie band firmly, securing with a half-bow around the balls of the feet. Keeping hips and knees still, press outward with the feet. Be sure only to use your tarsus. Pointe feet and repeat above. Cross right knee over left. Dorsiflex feet and press outward. Pointe feet and repeat above.

2. Quads: Sit on hip bones with knees bent, soles of the feet on the floor. Place band under left heel and around right ankle. Keeping knees together, fully extend right leg. Repeat on left.

3. Hamstrings: Lie on stomach. Place band around left ankle. Right heel should be securely in the band. Hip bones to floor. Abdominals engaged. Flex right knee. Repeat on left.

4. Abductors: Place band around ankle. Lie on left side. Watch alignment. Keep legs straight and in parallel. Lift right leg. Repeat on left.

5. Adductors: Place band around ankles. Lie on left side. Bend right knee in front of left leg and rest it on floor. Keeping the left leg straight and in parallel, lift left leg toward the ceiling. Repeat on other side.

6. Rotators: Secure band to fixed object (e.g. a barre) at hip level. Put right leg into band and face at a 45 degree angle, standing in parallel. Lift right leg to parallel passe. Use equal rotation and open right leg to your second position. Repeat other side.

7. Biceps: Kneel with band between upper and lower legs. Wrap band around hands and extend arms straight in front of you. Palms toward ceiling. Sit tall and maintain alignment. Bend elbows, bring lower arm toward upper arm without moving upper arm and return smoothly to starting position.

8. Shoulder Flexion: Kneeling position from above, arms down at sides. Raise arms directly over head in the saggital plane and smoothly return to the starting position.

9. Shoulder Abduction: Kneeling position from above, arms down at sides. Raise arms to sides to over head and smoothly return to the starting position.