Thera-Band Shoulder Seated Row (Medium)

Securely attach the middle of the band using a Door Anchor or Assist. Sit
and grasp each end of the band and take up the slack. Pull the ends of the
bands towards your chest.. Hold and slowly return. Keep your back straight.
VARIATION: Perform this exericse in a sturdy chair or on an exercise ball for
more challenge.

Thera-Band Shoulder External Rotation at 0 degrees

Begin with one end of the band securely attached at waist-height. (You may
place a towel roll under your arm as well.) Grasp the other end of the band
with tension. Pull the band away from the wall, rotating your forearm
outward. Hold and slowly return.
TIP: Be sure to keep your forearm parallel to the ground, your elbow by your
side, and your wrist straight.

Thera-Band Shoulder Shrug

Stand on the middle of the band and grasp both ends by your side, taking up
the slack. Keep your elbows straight and lift your shoulders upward. Hold and
slowly return.
TIP: Avoid bending your elbows to complete the motion.
 Thera-Band Shoulder Internal Rotation at 0 degrees
Begin with one end of the band securely attached at waist-height. (You may
place a towel roll under your arm as well.) Grasp the other end of the band
with tension. Pull the band away from the wall, rotating your forearm inward.
Hold and slowly return.
TIP: Be sure to keep your forearm parallel to the ground, your elbow by your
side, and your wrist straight.

Thera-Band Tubing Elbow Extension

Stand on the middle of the tubing. Extend your shoulder and grasp
handle with your elbow bent behind you. Straighten your elbow,
keeping your shoulder extended. Hold and slowly return.

Thera-Band Tubing Functional Pulling

Securely attach the tubing to a door or sturdy object in front of you at waist height.
Grasp the handles with elbows bent. Brace your abdominals as you pull the tubing
toward you, bending your elbows. Hold and slowly return. Keep your trunk upright,
and don’t lean backward or extend your neck to complete the motion.
Thera-Band Tubing Functional Pushing
Securely attach the tubing to a door or sturdy object behind you at shoulder level.
Slightly stagger your stance and grasp the handles at shoulder height with elbows
bent. Brace your abdominals as you push the tubing forward, extending your
elbows. Hold and slowly return. Keep your trunk upright, and don’t lean backward or
extend your neck to complete the motion.

Thera-Band Tubing Functional Overhead Pressing

Slightly stagger your stance and stand on the middle of the tubing with your forward
foot. Grasp the handles at shoulder height with elbows bent. Brace your abdominals
as you push the tubing upward, extending your elbows. Hold and slowly return.
Keep your trunk upright, and don’t lean backward or extend your neck to complete
the motion.

Thera-Band Tubing Overhead Reaching

Securely attach the tubing to a door or sturdy object behind you below shoulder
level. Grasp the handles at shoulder height with elbows bent. Brace your
abdominals as you push the tubing upward, extending your elbows. Hold and slowly
return. Keep your trunk upright, and don’t lean backward or extend your neck to
complete the motion.
Thera-Band Tubing Shoulder Adduction
Securely attach the middle of the tubing to a door or sturdy object at your side.
Grasp handle and pull toward from your body, keeping your elbow and wrist
straight. Hold and slowly return.