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Thera-Band Manual: Resistance Bands & Tubing Techniques, Study notes of Life Sciences

This instruction manual provides guidelines on handling, connecting, and securing thera-band resistance bands and tubing for safe and effective use. It covers various wrapping techniques, creating loops for upper and lower body exercises, and using accessories. Elastic resistance pull force charts are also included.

What you will learn

  • What accessories can be used with Thera-Band resistance bands and tubing, and how do you use them?
  • How do you create loops for upper and lower body exercises using Thera-Band resistance bands?
  • What are the techniques for handling Thera-Band resistance bands and tubing?

Typology: Study notes

2021/2022

Uploaded on 09/12/2022

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Instruction Manual
Instruction Manual
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Directions for Handling, Connecting, and Securing
Thera-Band® Resistance Bands and Tubing
Always examine your band or tubing before use; discard and replace if you notice any
tears or nicks. Protect the eyes during exercises that may cause the band or tubing
to snap back toward the head. Check routinely for evidence of wear of the band or
tubing at connection points and replace the band if evidence is found.
Handling the Bands
Your elastic band or tubing should be securely attached to your hand or foot before
use to avoid slippage and possible injury. “Double wrapping” the band may help
secure it to your hand or foot. Never exercise with the band or tubing unless it is
secured properly.
Grip Wrap
Lay the band flat in your hand with the end toward your pinky finger. Wrap the long
end of the band around the back of
your hand. Repeat as needed.
Firmly grasp.
Palm Wrap
Begin with palms up and ends of band between
the thumb and palm. Rotate your palms inward,
bringing the band around the back of your hands.
Repeat as needed. Firmly grasp.
Euro Wrap
Begin with your palm facing forward and
the ends of the band between the thumb
and palm. Rotate your arm inward. Turn
your hand downward, bringing the band
around the back of your hand. Return
the palm facing forward, bringing the
band between the thumb and fingers.
Creating Loops
Loops can be easily created for upper or lower body exercises.
Using Bands for Lower Body
Short length loop: Tie each
end into a square knot.
Long length loop: Tie ends
together in a simple knot, leaving
long loop.
Foot Loop: Stand on the middle of the
band. Loop over the top of the foot and
stabilize other ends with opposite foot.
Ankle Wrap: Place the back of your ankle in the middle of
the band. Cross the ends in front of your ankle and bring
them down on the sides of the ankle. Cross the ends under
the foot and bring up around the sides.
Foot Wrap: Stand on the middle
of the band. Wrap one end around
the top of the foot.
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Directions for Handling, Connecting, and Securing

Thera-Band®^ Resistance Bands and Tubing

Always examine your band or tubing before use; discard and replace if you notice any tears or nicks. Protect the eyes during exercises that may cause the band or tubing to snap back toward the head. Check routinely for evidence of wear of the band or tubing at connection points and replace the band if evidence is found.

Handling the Bands

Your elastic band or tubing should be securely attached to your hand or foot before use to avoid slippage and possible injury. “Double wrapping” the band may help secure it to your hand or foot. Never exercise with the band or tubing unless it is secured properly.

Grip Wrap

Lay the band flat in your hand with the end toward your pinky finger. Wrap the long end of the band around the back of your hand. Repeat as needed. Firmly grasp.

Palm Wrap

Begin with palms up and ends of band between the thumb and palm. Rotate your palms inward, bringing the band around the back of your hands. Repeat as needed. Firmly grasp.

Euro Wrap

Begin with your palm facing forward and the ends of the band between the thumb and palm. Rotate your arm inward. Turn your hand downward, bringing the band around the back of your hand. Return the palm facing forward, bringing the band between the thumb and fingers.

Creating Loops Loops can be easily created for upper or lower body exercises.

Using Bands for Lower Body

Short length loop: Tie each end into a square knot.

Long length loop: Tie ends together in a simple knot, leaving long loop.

Foot Loop: Stand on the middle of the band. Loop over the top of the foot and stabilize other ends with opposite foot.

Ankle Wrap: Place the back of your ankle in the middle of the band. Cross the ends in front of your ankle and bring them down on the sides of the ankle. Cross the ends under the foot and bring up around the sides.

Foot Wrap: Stand on the middle of the band. Wrap one end around the top of the foot.

Handling the Tubing

Looped Handle: Begin by wrapping the tubing around the palm to determine the size of the loop. Make a loop by crossing the tubing over and around, pulling the end through the hole. Be sure the loops are tight and secure before using the tubing. Repeat on the other end of tubing.

Place entire hand through the tubing loop and grasp.

Leg Tubing Loop: Follow instructions outlined above for “Looped Handle.” Then place one end of the tubing loop through the loop on the other end of the tubing making a large loop. Step into the large loop and pull on the end of the tubing to tighten.

Using Elastic Resistance Accessories Accessories can also be used to connect or secure elastic resistance. Accessories include handles, door anchors, extremity straps, sports handles, and Assist™ straps. Monitor the attachment periodically for slippage and tighten as necessary.

Using the Cinching System (Handles, Door Anchors, Extremity Straps and Sports Handle): While pulling down the black buckle on the accessory, push up the webbing to create a double loop.

Thread one end of the band or tubing through one loop and back through the other. Loop a band once and tubing twice to secure safely. Slide buckle towards the looped band or tubing to tighten.

Using the Assist strap: Lay the end of the band over the middle of the Assist (between the large and small loops). Bring the large loop of the Assist through the small loop. Cinch the Assist down to tighten.

Place wrist inside the large loop and grasp the Assist. Use around the foot for ankle exercises.