Exercises with the Theraband

The exercises can be performed from a standing or sitting position on a stool. One foot is placed on one end of the Theraband. The shorter the Theraband is gripped, the higher the resistance.

The exercise should initially only be performed against light resistance until it is safely mastered. 1st exercise The hand opposite the fixing foot now grips the long end of the Theraband. The movement starts from the hip of the fixing leg.

Now the arm is led outwards in a wide arc, as if you wanted to grab something from a shelf behind you. The gaze follows the hand. The hip remains fixed in space, the pelvis does not rotate.

If this is difficult, the exercise can first be practiced while sitting on the stool. The final position is held briefly, the shoulder blade of the raised hand is pulled down to the spine. Then the tension is released and the arm is returned to the starting position.

Here too, the exercise can be combined with breathing. When the arm is raised, in-breathing is performed, when it is lowered, exhalation is performed. Even if the rhythm is difficult to keep at the beginning, the breathing should never be stopped.

This is a strengthening exercise for the uprighting muscles. The exercise can be strenuous. The tension should be felt in the upper GCS and between the shoulder blades.

It is performed in 3-4 sets with 12-15 repetitions and a break of about 60-90 seconds between sets. 2nd exercise The exercise can also be performed with both arms parallel. For this purpose the Theraband is fixed with both feet and each arm grasps one end of the band.

During the erection the head looks up to the front, inhalation is done. With the exhalation you let your hands sink, cross them in front of your body, let your thoracic spine fall into a slight flexion and lower your gaze as well. The exercise is more strenuous and should be started with a light Theraband. The number of repetitions and sets does not change. More exercises can be found in the articles: