Using A TheraBand At Home (10 Exercises With Photos!)

by Christine DiVirgilio, SPT

Using A TheraBand At Home

A TheraBand is a large elastic band that is used for exercising all areas of the body to increase resistance.  They can be beneficial to use for people with limited mobility and to improve muscle strengthen.  TheraBand’s are beneficial to incorporate at home because they are easy to store, you don’t need to buy a lot of bulky exercise equipment, and little room is required to perform these exercises.

About The TheraBand

• TheraBands come in many different colors and resistances.  As the resistances become easier it is ideal to increase the amount of resistance.  (Note the TheraBand showing colors of resistance levels.)

• During the winter months using a TheraBand is beneficial in staying active while increasing strength.  Below are 10 exercises to perform at home with the use of a TheraBand. These demonstrations will assist you in improving your strength and to focus on hitting your fitness goals.

• When first starting a strengthening program start off light with 10 repetitions.  As these exercises become easier to perform you can increase the repetitions to 20.  You can repeat these 2-3 times a day.  However, make sure not to overdo strengthening exercises because increasing strengthening exercises can cause an increase in soreness if you progress the intensity too quickly.

10 Exercises Using A TheraBand (With Photos)

Lateral Raise

To setup this exercise, begin standing upright while holding the TheraBand in both hands with the band looped under both feet.  Make sure to maintain both arms (elbows) in a straight position throughout the exercise.

To perform the exercise, you will start off with slowly raising both arms to the side until they reach shoulder height. Then return to the starting position and repeat.

2. Squats

To setup this exercise, begin standing in a squat position while holding the TheraBand in both hands with the band looped under both feet. Make sure you’re bending at the hips and keep your back straight throughout the exercise.

To perform the exercise, slowly stand up straight keeping your trunk stiff and pulling against the band using your upper body. Your arms should be held straight with a small amount of tension in the TheraBand.  Make sure to focus on using your back and butt muscles to stand up straight and maintain your knees slightly bent.

3. Chest Press

To setup this exercise, begin standing upright while holding the TheraBand in both hands with the band behind you at shoulder height.  Make sure to maintain a straight back while also tightening your abdominal muscles during the exercise.

To perform this exercise using a TheraBand at home, you will start off with slowly pushing your arms forward with your palms facing down to straighten your elbows.  Then return to the starting position.  Repeat this exercise again.

4. Leg Press

To setup this exercise, begin sitting upright in a chair while holding the TheraBand in both hands with the band looped around the bottom of your foot.  Make sure to maintain a straight back while also maintaining tension on the band during the exercise.

To perform the exercise, you will start off with lifting your leg off the ground.  Then straighten your knee, pressing against the resistance band.  Repeat this exercise without lowering your leg to the ground again.

5. Bicep Curl

To setup this exercise, begin standing upright while holding the TheraBand in both hands with the band looped around the bottom of your foot to anchor it.  Make sure throughout the exercise you maintain an upright posture and do not shrug your shoulders during the exercise.

To perform the exercise, you will pull against the resistance band by bending your elbows.  Hold this position briefly for 3 seconds, then return to the starting position and repeat.

6. Seated Calf Press

To setup this exercise, begin sitting in a chair with you back straight while holding the TheraBand in both hands with the middle of the band looped around one foot.

To perform the exercise, you will maintain a straight leg with your toes pointed toward the ceiling, then point your toes forward towards the ground.  Return to the starting position and repeat with each leg.

7. Triceps Press

To setup this exercise, begin standing upright while holding the TheraBand in both hands with the band looped under the heel of one of your feet to anchor it.  Make sure throughout the exercise you maintain an upright posture and do not shrug your shoulders during the exercise.

To perform the exercise, you will start over one shoulder with your elbows bent.  Stretch the band so it runs behind your body and pull it above your head to straighten your elbows.  Then return to the starting position and repeat on each side.

8. Lateral Walk

To setup this exercise, begin standing upright with the TheraBand looped around your ankles.  If there is too much resistance at the ankles than raise the TheraBand to be above your knees.  Bend your knees slightly so you are in a mini squat position.  Make sure throughout this exercise to keep your feet pointing straight forward and do not let your knees collapse inward.

To perform the exercise, you will slowly step sideways with one foot, then step sideways with the other foot.  You want to make sure you’re maintain tension in the band throughout the exercise.

9. Banded Single-Leg Tempo Deadlift

To setup this exercise, begin standing upright with the TheraBand looped under one foot while holding the band in both hands.

To perform the exercise, you will first push your hips back to bend at your hip that has the band under the foot while lowering your torso toward the floor and lifting the opposite leg straight in the arm behind the body.  You want to drive your weight through the heel throughout the exercise.  Then return to the starting position and repeat.

10. Clamshells

To setup this exercise, begin laying on your side with your knees bent to 90 degrees and your hips bent.  The resistance band should be looped above your knees.  Make sure not to roll your hips forward or backward during this exercise.

To perform the exercise, you first will raise your top knee away from the bottom leg.  Then slowly return to the starting position and repeat.

Capital Area Physical Therapy & Wellness physical therapy clinics in the NY Capital Region include Saratoga, Malta and Queensbury NY. We offer a number of treatments and techniques to help you decrease pain, improve function, and reach your goals. Call 518-289-5242 today to schedule your evaluation.