Theraband or resistance band is a latex band or rope that serves as an aid when you are undergoing physiotherapy and practicing light stretching. In addition to advanced athletes, many people use theraband when practicing light impact muscle strengthening. Usually, theraband is used as directed by a physical therapist or when doing muscle strengthening exercises at home. For that, learn how to use the theraband while performing certain movements with the correct technique and posture. Get in the habit of warming up and stretching your muscles before exercising. If you already know how to use the theraband and the movements you need to do, it can be very useful for recovering from a muscle injury or building muscle.
Step
Part 1 of 3: Learn to Use Theraband with the Right Technique
Step 1. Take a training session under the guidance of a fitness trainer
While resistance band training is becoming increasingly popular in gyms and fitness studios, figuring out how to use a theraband isn't always easy, but you can ask a fitness trainer for help. He can explain the instructions for using the resistance band and teach various movements using the tool.
- Meet a fitness trainer at the nearest gym. The first consultation is usually free, especially if you're a new gym member.
- Alternatively, watch online videos that explain how to use a resistance band and the moves you need to do.
Step 2. Perform each movement with the correct posture
In addition to obtaining maximum benefits, exercising with the correct posture is beneficial in preventing injury.
- Get in the habit of standing straight with your shoulders and hips horizontally while straightening your back and activating your abdominal muscles. However, you need to adjust your posture to the movement you are doing.
- If you're just starting out, practice in front of a mirror to make sure your posture is correct. Also, you can stand with your back to the wall with your heel to head against the wall to find out what proper posture feels like.
Step 3. Choose the right theraband
Resistance bands are produced with different resistance levels. Buy a theraband with the resistance level you need.
- Typically, theraband uses color codes for beginners to professional athletes in the following order: light brown, yellow, red, green, blue, black, silver, and gold. There are also manufacturers who determine the color according to the resistance level.
- Start practicing using a thin theraband or the lowest resistance level. You can increase the level of resistance if your muscles are stronger or recovering from an injury.
Step 4. Find a solid place to tie the theraband
Before performing certain movements using the theraband, you need to hook or tie it to a solid object that does not move.
- To fasten the theraband, use ringed screws driven into the wall or make a rectangular knot on a doorknob or heavy machine. Choose an object that will not shift when you stretch the theraband.
- Also, use something heavy and sturdy to prevent it from shifting when the theraband is pulled. Do not tie the theraband to the legs of a table, cabinet, or chair.
Step 5. Use the theraband with care
Do each movement slowly so that you can practice with the correct posture and strengthen the muscles you want to train.
- Whenever you move while using the theraband, prioritize the quality of the movement, not the speed. Do not do fast movements to return to the starting position because each movement trains a different muscle.
- Take a moment to rest before training other muscles. For example, after working your triceps, take a few minutes to rest before working your chest.
Part 2 of 3: Using Theraband to Train the Upper Body
Step 1. Perform an overhead extension
This exercise is useful for strengthening the shoulder and triceps muscles. Perform this movement according to the following instructions.
- Hook the center of the theraband on a doorknob or tie it to something sturdy at chest level.
- Hold both ends while standing straight with your back to the door and then move one leg forward (eg right leg). Slowly lower your left knee to the floor while bending your right knee.
- Straighten your arms up with your palms facing each other. Bend your elbows and slowly lower your hands behind your head. Make sure both elbows point up away from the face. After returning to the starting position, perform the same movement by moving your left leg forward.
Step 2. Do a chest press
This exercise is useful for strengthening the chest and biceps muscles. Perform this movement according to the following instructions.
- Hook the center of the theraband on a doorknob or tie it to something sturdy at chest level. Stand with your back to the door.
- Grasp both ends of the theraband and bend your elbows 90° so that your palms are in front of your chest.
- Move forward a little until the theraband begins to stretch. Do a lunge by moving one leg forward (such as your right leg) in small steps and then leaning slightly forward. At this time, the right foot is in front of the left foot.
- Slowly extend both arms forward parallel to the floor. Slowly bend your elbows back to the starting position.
Step 3. Combine the side plank with pull downs
This combination movement is useful for training several upper body muscle groups, such as the abdominal muscles, shoulders, triceps, and back. Perform this movement according to the following instructions.
- Hook the center of the theraband on a doorknob or tie it to something sturdy at chest level. Grasp both ends of the theraband with your left hand (you'll be turning around to work the other side of the body).
- Lie on the floor doing a side plank with your head toward the door. Place your right forearm on the floor while bending your elbow 90°. Make sure your right elbow is directly under your shoulder.
- Straighten your left hand up while directing your palms to your feet. Stretch the theraband by slowly lowering your left hand to your hip while keeping your elbow straight.
- Perform the same movement to work the other side of the body by lying on your side while resting on your left elbow and holding the end of the theraband with your right hand.
Part 3 of 3: Using Theraband to Train Your Lower Body
Step 1. Step left and right foot
This exercise is useful for training the leg muscles, especially the inner thigh muscles, outer thighs, and buttocks. Perform this movement according to the following instructions.
- Tie the two ends of the theraband together and tie or use a buckle.
- Stand straight, spread your feet slightly wider than your shoulders and wrap the theraband around your ankles.
- Bend both knees and then step right foot to the right until the thigh muscles feel tight.
- Move the left foot slightly to the right closer to the right foot. Walk to the right a few steps while keeping your knees bent and then walk to the left in the same way to work both legs. Make sure your hips stay the same height. Don't twist your hips to make the exercise feel lighter.
Step 2. Do knee raises
This exercise is useful for training the front side of the leg, quadriceps, and abdominal muscles. Perform this movement according to the following instructions.
- Bring the two ends of the theraband together and tie them together or use a buckle.
- Wrap the theraband around the soles of your feet.
- Lift your right leg off the floor while stretching the theraband around the sole of your foot. Raise your right leg to hip height while flexing your ankle. Make sure the resistance band does not come off the raised leg.
- When your right leg rises to knee level, pause for a moment, then slowly lower it back down to the floor. Do the same movement by lifting the left leg. Repeat this movement a few times to balance both legs.
Step 3. Perform the bridge posture while straightening one leg
This exercise is useful for working the muscles of the legs as a whole, buttocks, and thighs while strengthening the shoulder muscles. Perform this movement according to the following instructions.
- Lie on your back on the floor bending your knees 90° and placing your feet on the floor.
- Hook the center of the theraband on the ball of your right palm while holding both ends with bent elbows.
- Lift your hips off the floor by raising your buttocks as high as possible for a bridge posture. Slowly straighten your right leg while extending your arms up and keeping your hips parallel to the floor.
- Return your arms and legs to the starting position and do the same movement while straightening your left leg.
Tips
- Theraband needs to be replaced every 2 months if used regularly. Resistance bands should be replaced as soon as they appear small.
- As a guide, you need to do each move 3 sets, 10 times per set. However, try to train until the muscles feel tired and the movement feels very heavy. If you are just starting to train, 1-2 sets will suffice. If you can do 3 sets easily, increase the intensity of the workout by adding more sets or using the next color theraband.
- Consult with your doctor before starting a new exercise program.
- If your muscles are very sore or uncomfortable while exercising, get some rest and see a doctor.
- Purchase a latex-free theraband if you are allergic to latex. Look for this product online if it is not available at a sports supply store or physiotherapy clinic.
