Upper Body Thera Band Exercise Program - Basic

Upper Body: Thera Band Exercise Program - Basic
Patient name: ________________________

Therapist name: ______________________
This program is to be used to improve upper body strength and range of motion.
Many of the exercises focus on muscles of the shoulders, chest and upper back.
Please consult with your therapist for specific instructions before doing any of
these exercises. If at any time you experience unusual pain or discomfort, stop
immediately and consult with your physician.
DO NOT use Thera-Band if you have latex allergy.
General Suggestions
1. Always stretch before and after doing strengthening exercises.
2. Suggestions for stretches:
___________________________________________________________
___________________________________________________________
3. Complete all exercises while seated in a chair with armrests unless
instructed otherwise by your therapist.
4. Keep movements slow, smooth and controlled so that your muscles do the
work instead of theThera-Band.
5. Adhere to all medical precautions including:
___________________________________________________________
___________________________________________________________
6. Repeat each exercise _______ times. Do ________days per week.
Straight Arm Pulls
Start Position
 Hold band with both hands about
shoulder width apart.
 Keep your arms straight. End Position
 Stretch the band apart keeping
your arms straight
Straight Arm Raise
Start Position
 Hold band with one hand at
center of waist.
 Use other hand to hold the band End Position
out in front, keeping elbow  Raise extended arm straight up
straight. with thumb pointed toward the
ceiling.
 Keep elbow straight.
 Repeat with opposite arm.
Side Arm Raise
End Position
Start Position  Raise extended arm up with
 Hold the band with one hand at thumb pointed toward the ceiling.
center of waist.  Keep your elbow straight.
Use other hand to hold the band out  Repeat with opposite arm.
to the side, keeping elbow straight.
Diagonal Pull
End Position
Start Position  Keeping elbows straight, stretch
Imagine the face of a clock to help the band slowly.
you position arms properly.
 Begin by holding the band in your
right hand at 4 o’clock.
 Hold the other end of the band in
your left hand at 10 o’clock.
Opposite Diagonal Pull
Start Position End Position

Imagine the face of a clock to help  Keeping elbows straight, stretch
you position arms properly. the band slowly.
 Begin with holding the band in
your right hand at 2 o’clock.
Hold the other end of the band in
your left hand at 8 o’clock.
Over Head Pull Down
Start Position
End Position
 Begin with arms over your head
 Pull the band down to your chest
holding the band shoulder width
keeping your elbows straight.
apart.
 Remember to keep elbows
straight.
Forearm Pull
Start Position End Position

Hold the band in both hands with  Stretch the band, keeping elbows
palms facing up. in, against your sides.
Triceps Elbow Extension
End Position
Start Position  Straighten your right arm out as
 Holding the band in your hand far as you can.
with your palms facing down.  Repeat exercise with the
Bring your right elbow up to shoulder opposite arm.
height.
Diagonal Row
Start Position
 Wrap the band through the left
End Position
arm of your chair and tie ends
 Pull the band up until your elbow
together.
is shoulder level.
 Hold ends with the right hand,
 Repeat on opposite side.
keeping elbow bent.
Forearm Curl
Start Position
 Tie the band around the arm of End Position
the chair.  Pull your hand up to your
 Rest your elbow on the arm of shoulder.
the chair.  Repeat on opposite side.
 Hold the band tight with your
palm up.
Wrist Curl
End Position
 Pull wrist up, keeping elbow
tucked into side.
Start Position  Repeat on opposite side.
 Hold band in fist with palm up.
 With opposite hand hold the ends
of the band tight.
Wrist Pull Ups
End Position
 Pull wrist up, keeping elbow
Start Position tucked into side.
 Fold the band and hold in the  Repeat on opposite side.
middle with your top hand, palm
down.
 With the opposite hand, hold
ends of the band tight.
This content is for informational purposes only. It does not replace the advice of a physician or other health care
professional. Reliance on this site's content is solely at your own risk. Shirley Ryan AbilityLab disclaims any
liability for injury or damages resulting from the use of any site content.
© 2017 Shirley Ryan AbilityLab (formerly Rehabilitation Institute of Chicago)
Henry B. Betts LIFE Center – (312) 238-5433 – https://www.sralab.org/lifecenter

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What are the main exercises described in the document?

What are some general suggestions for performing the exercises?

Upper Body: Thera Band Exercise Program - Basic

Patient name: ________________________

DO NOT use Thera-Band if you have latex allergy.

Start Position End Position

Over Head Pull Down

Start Position End Position

Triceps Elbow Extension

Wrist Pull Ups

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