Thera-Band /Hand Weight Exercises

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1 Thera-Band /Hand Weight Exercises Created by: Kate Blanchette, BSc.N, RN ACSM Exercise Specialist Certified Trevor Harris, Certified Kinesiologist

2 GENERAL INFORMATION Technique Tips Posture stand or sit up straight Keep abdominals tight Keep knees relaxed slightly bent Slow controlled lifting and lowering Safety Tips Never hold your breath Breathe out on exertion Stop if you have any pain Lift in a slow controlled manner How do I progress? Once you can do 3 sets of 15 reps and the work feels light (RPE:11). Option 1: 1 to 2 sets of 15 reps with next heavies band and 1 set of 15 reps with regular band. Special thanks to Ginny Farrell Option 2: 3 sets of 15 reps with heavier band. When the work with the next heaviest band feels light, you can use the next heaviest band; Yellow (light) Red (light to medium) Green (medium to heavy) 2

3 Warm Up/Cool Down Exercises Deep Breathing In through your nose (belly should rise) out through your mouth (belly relaxes) Repeat 5 times. Upper body 10 shoulder rolls forwards and backwards 10 small arm circles forwards and backwards 10 large arm circles forwards and backwards Lower body Marching on the spot for 3 minutes. 3

4 You will be given an exercise prescription based on the FITT principal. Frequency Aim for 2 3 times per week. Intensity Number of pounds of hand weight Tension of band Number of repetitions on RPE scale (Fairly light to somewhat hard). Time 15 to 20 minutes per session. 1 set (group) of repetitions. 1 minute rest between each set (group). Type Band or Hand weights. 3 4 exercises for both upper & lower body. 1 lift = 1 repetition repetitions = 1 set (group) 4

5 BORG RPE SCALE 6 NO EXERTION AT ALL VERY LIGHT FAIRLY LIGHT SOMEWHAT HARD HARD (HEAVY) VERY HARD EXTREMELY HARD 20 MAXIMAL EXERTION 5

6 Use on the RPE scale to determine the intensity of the exercise. That is, don t lift so much weight that you will be tired before repetitions are completed. Make sure all movements are performed slowly and controlled, through the full range of motion. You should be able to breath normally. Do not hold your breath. Avoid straining and tight gripping. Don t lift so that you have to hold your breath or forcibly exhale with your mouth and nostrils closed (Valsalva Maneuver). Rest as needed, do not rush. Stop exercising if any of the following warning signs or symptoms occur: Dizziness Palpitations Angina Shortness of breath 6

7 7

8 #1 LEG PRESS While sitting, hold both ends of band under one foot. Bend knee to 90 degrees. Press leg forward and hold for 1-2 seconds. Do not straighten leg. Maintain a slight bend at the knee. Repeat with other leg. #2A FORWARD LEG KICK While sitting, slowly extend leg without locking knee. Hold position and flex foot. Slowly lower leg back to start position. Repeat with other leg. #2B FORWARD LEG KICK While sitting, tie band around chair and ankle. Slowly extend leg without locking knee. Hold position and flex foot. Slowly lower leg back down. Repeat with other leg. 8

9 #3 GET UP AND GO Start with feet flat on floor while sitting upright. Move into a standing position. Slowly return to starting position. #4 SQUAT Start with a 1 2 lb. hand weight in each hand. Feet shoulder width apart. Keep your back straight and knees slightly bent. Bend knees as though you are sitting down onto a chair. Try not bend from the waist. Keep your back straight. Slowly return to start position. 9

10 10

11 #5A KICKBACK Stand straight while holding chair for balance. Take 2 seconds to bend your knee as you lift your heal towards the back of your thigh. Take 2 seconds to lower your leg. Repeat with other leg. #5B KICKBACK Stand straight while holding chair for balance. Place band around leg of chair and your ankle. Take 2 seconds to bend your knee as you lift your heal towards the back of your thigh. Take 2 seconds to lower your leg. Repeat with other leg. 11

12 12

13 #6A LEG RAISE Hold on to chair with both hands for balance. Keep feet slightly apart. Lift your leg 6 to 12 inches out to the side, this should take about 2 seconds. Keep your back and both legs straight. Take 2 seconds to lower your leg. Repeat with other leg. #6B LEG RAISE Hold on to chair with both hands for balance. Loop band around both ankles. Keep feet slightly apart. Lift your leg 6 to 12 inches out to the side, this should take about 2 seconds. Keep your back and both legs straight. Take 2 seconds to lower your leg. Repeat with other leg. 13

14 14

15 #7 Heel Raise Stand straight while holding chair for balance. Slowly lift up onto toes as high as possible. Hold position for about 1 2 seconds. Slowly lower heels back down. #8A STRAIGHT LEG KICKBACK Stand inches from chair. Slowly extend one leg backwards while keeping it straight. Slowly lower leg back to start position. Repeat with other leg. #8B STRAIGHT LEG KICKBACK Tie band around chair and one leg. Stand inches from chair. Slowly lift one leg backwards while keeping it straight. Slowly lower leg back to start position. Repeat with other leg. 15

16 16

17 #9 WALL PRESS Place hands on wall at shoulder level. Stand 2 feet from wall while keeping feet parallel. Slowly move towards wall with back straight, don t move feet. Return to start position. #10A PULLBACK Hold band in both hands. Anchor arm is straight. Pull band back with other arm. Keep both wrists straight. Repeat with other arm. #10B PULLBACK Feet are shoulder width apart. Knees are slightly bent. Anchor arm is straight. Pull band back to opposite shoulder. Keep both wrists straight. Repeat with other arm. 17

18 18

19 #11 FORWARD ARM RAISE While sitting, keep feet shoulder width apart. Arms positioned at side with palms turned inward. Raise both arms in front of you to shoulder level. Keep elbows slightly bent. Slowly lower arms to sides. Start with 1 2 lb. hand weights. #12 SIDE ARM RAISE While sitting, keep feet shoulder width apart. Arms positioned at side with palms turned inward. Raise both arms to side, shoulder height. Keep wrists straight. Slowly lower arms to sides. Start with 1 2 lb. hand weights. 19

20 20

21 #13 DOWNWARD TRICEP Grip the band in the middle and at one end. Place one hand mid-chest. Place other hand directly below. Extend bottom arm down and hold. Slowly return. Repeat with other hand. #14 DIPS Place feet flat on the floor. Place hands on chair. Push your body weight up to a standing position using your arms. Return back to a sitting position. 21

22 22

23 #15 ARM RAISE Keep back straight against chair. Extend one hand overhead while holding a weight. Bend elbow and slowly lower weight until arm is at 90 degrees. Keep elbow next to ear. Start with 1 2 lb. hand weights. Repeat with other arm. #16 SEATED BICEP CURL Keep back straight against chair. Hold elbows close to body. Keep palms facing up. Bend arms towards shoulders. Start with 1 2 lb. hand weights. Repeat with other arm. 23

24 24

25 #17 STANDING BICEP CURL While standing, place one foot on the end of band. Hold band with palm up. Lift forearm towards shoulder. Keep elbow close to side. Repeat with other side. #18 TUMMY CURL Feet flat on floor. Sit towards edge of chair. Slowly lean towards back of chair. and then return to start position. 25

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