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EXERCISEWITHRESISTANCEBANDSPROGRAMSa guide for first respondersand families
STRETCH YOUR BODY!EXERCISES FOR YOU AND YOUR FAMILYResistance Bands Exercise ProgramUsing exercise as a skill and strategy to manage ill health or preventmental health conditions is key. Exercise is a strategy that helpsmanage stress, pain, anxiety, depression, improve socialisation,develop routine, can create a sense of self-efficacy, achievement, andskill mastery.So why not use resistance bands, also known as Therabands, to startmoving your body to help manage your mood and wellbeing. Find aseries of exercise programs below.The information regarding the exercise and programs in these guides is of ageneral nature only. You should consult a health professional before starting anexercise program to determine if it is safe for you. If you have an injury pleaseseek assistance from a medical professional.3
Exercise TheraBand CardsBack TheraBand Exercises (3-4 sets)6 exercises - no breaks10-20 repetitions3 or 4 rounds60 seconds rest afterroundsBent Over RowBend knees and at theORhips, keeping back1 exercise – 10-20 reps straight.Pull hands up towardsRepeated 3-4 rounds30 – 60 sec rest between ribs pinching shoulderstogether, lower toroundsstarting position. Repeat.Next ExerciseBent Over flyBend at the hips, softknees and small bend inthe elbow.Pull arms out tillhorizontal to the body.Squeezing shouldersback then lower. Repeat.Horizontal PullRaise arms with a smallbend in the elbow up tochest height. Lock armsand pull the band a part(horizontal). Pinchingshoulders, return tostart position. Repeat.Archer Pull DownRaise one arm on a 45degree angle and keepstrong position. Pull thesecond arm from theeyes down to shoulder.Return to startingposition. Repeat.Single Arm Pull DownStarting with both armsstraight aboveshoulders. Pulling downto outside of shoulderwith one arm at time.Return to start positionand repeat alt arms.Seated High PullSitting up tall, drawelbows back and uphigher than ears. Bringhands to touch ears,Squeezing shoulderstogether and return tostart position. Repeat.The information regarding the exercises on this card are of a general nature only. You should consult a health professional before starting an exercise program to determine if it is safe for you.Please take care of yourself and if you have an injury please talk to a medical professional.Shoulders TheraBand Exercises (3-4 sets)6 exercises - no breaks10-20 repetitions3 or 4 rounds60 seconds rest afterroundsShoulder Fly FrontKeeping arms long anda small bend in the1 exercise – 10-20 reps elbows. Lift arms up toRepeated 3-4 roundsshoulder height and30 – 60 sec rest between lower. Repeat.roundsNext ExerciseORRear Shoulder PullHook band around foot.Stand tall chest proud.Pull arms behindbottom. Keep armsstraight. Then return tostart. Repeat.Shoulder Fly SideBand under one foot.Small bend in elbows.Lifting arms out to theside till horizontal.Lower to start position.Repeat.Bent Over Reverse FlyHook Band over foot orup on a high hook. Bentat the hips keeping backstraight. Arms pull backas far as they can.Return to start position.Repeat.Up Right RowBand under both feet.Pull band up towardschin. Keeping elbowshigher than hands.Return to startingposition. Repeat.Shoulder PressKneeling and have bandunder front root. Startwith elbows at 90degrees and presshands towards the sky.Lower to 90-degrees.Repeat.
Exercise TheraBand CardsChest TheraBand Exercises (3-4 sets)6 exercises - no breaks10-20 repetitions3 or 4 rounds60 seconds rest afterroundsChest PressBand around backunder armpits. Hands1 exercise – 10-20 reps bent at 90-degrees.Push hands out inRepeated 3-4 rounds30 – 60 sec rest between front of chest.Lower to 90-degrees.roundsRepeat.Next ExerciseORIncline Chest PressBand around backfoot. Start with handsat armpits. Drivehands forward andup on a 45-degreeangle to the sky.Lower and repeat.Cross over FlyStanding on bandwith both feet. Liftband up and acrossthe body to chestleading with pinkiefinger. Alternatingarms lift. Repeat.Chest FlyBand on back footstart with arms justwider than hips. Witha small bend in theelbow sweep armsout and together.Lower and repeat.Chest Press FloorBand under back andarmpit. Press up tothe sky from 90degrees and lowerbending at the elbow.Repeat.Banded Push-upBand raps around theback and underhands. Push up toplank position thenlower body to chestnear the ground.Repeat.The information regarding the exercises on this card are of a general nature only. You should consult a health professional before starting an exercise program to determine if it is safe for you.Please take care of yourself and if you have an injury please talk to a medical professional.Triceps/ Bicep TheraBand Exercises (3-4 sets)6 exercises - no breaks10-20 repetitions3 or 4 rounds60 seconds rest afterroundsOR1 exercise – 10-20 repsRepeated 3-4 rounds30 – 60 sec rest betweenroundsNext ExerciseBicep CurlBand under one foot.Hands facing away fromthe body. Lock elbowsby the side and bendlifting hands toshoulders. Lower andrepeat.Hammer CurlStanding on band, bringhand leading with thepinkie finger across thebody bending theelbow. Lower andalternate arms. Repeat.Band BoxingBand around backunder armpits.Alternating punchingacross the body. RepeatOver Head TricepsBring band behindbending at the elbows.At the same time extendone arm up to the skyand the other to theground. Bend andstretch. Repeat.Triceps ExtensionBand under one foot tiltat the hips. Chest proud,back straight. Bringarms to the hip. Extendat the elbows and bringhands back to the hip.Repeat.Chariot PullBand over foot or hook.Tall proud chest.Keeping arms straightpull back behind thebottom and return tostarting position.Repeat.
Exercise TheraBand CardsLegs TheraBand Exercises (3-4 sets)6 exercises - no breaks10-20 repetitions3 or 4 rounds60 seconds rest afterroundsBanded SquatStanding on bandhands at shouldersholding the ends.1 exercise – 10-20 repsBend at the kneesRepeated 3-4 rounds30 – 60 sec rest between into a squat positionand stand up. Keeproundsback straight. Repeat.Next ExerciseORBanded LungeBand under frontfoot. Step back andlower till back knee toground. Make bothknees at90-degrees.stand upand repeat both legs.Crab WalkBand around feet orankles. Keeping feethip width apart and asemi squat positionwalk sideways onefoot at a time. Repeatboth sides.Leg AbductionBand around ankle.Standing tall flex footand lift leg straightout to the side. Lowerand repeat.Glute Clams Bandaround lower thighs.Lay on side hipsstacked onto of eachother. Lifting knee up(turning hip outleading with knee).Lower and repeat.Glute Bridge Bandaround lower thigh.legs shoulder widthapart. Draw bellybuttonin and lift hips up to thesky squeeze at top.Lower and lift. Repeat.The information regarding the exercises on this card are of a general nature only. You should consult a health professional before starting an exercise program to determine if it is safe for you.Please take care of yourself and if you have an injury please talk to a medical professional.Legs TheraBand Exercises (3-4 sets)6 exercises - no breaks10-20 repetitions3 or 4 rounds60 seconds rest afterroundsDead LiftStanding on band liftingthe center band.1 exercise – 10-20 repsBending at the hips,Repeated 3-4 roundsback straight. Standing30 – 60 sec rest between up tall holding onto theroundsmiddle band. LowerNext Exerciseand repeat.ORKnee Crab and ClamBand around knees.Squat position pulselegs out and in usingthe hips to driveband. Repeat. Youcan ad in a crab walkas well.Kick Back4-point kneeling. Bandaround foot andunder opposite hand.Keeping body still andstomach engaged kickleg back and up.Repeat – both legs.Alt High Knee FlexKeeping flat back.Band around feet.Lift legs up to 45degree angle and altbringing in knee tochest. Repeatalternating both legs.Squat PulseStanding on bandwide legs pastshoulder width. Holdband in hands atshoulders. Lower tosquat position, pulsesmall up and down.Hamstring Curl Layon stomach. Bandaround ankles.Keeping hips on theground bring heel upto bottom and lower.Repeat completingboth legs.
Exercise TheraBand CardsCore TheraBand Exercises (3-4 sets)6 exercises - no breaks10-20 repetitions3 or 4 rounds60 seconds rest afterroundsSide FlexionStanding on bothbands. Tall chest.Stomach drawn in.1 exercise – 10-20 repsLower reaching to theRepeated 3-4 rounds30 – 60 sec rest between side of knee and standtall. Repeat other side.roundsNext ExerciseOROblique WoodchopStanding on bandunder one foot. Drawbelly button in. Sweeparm up on a diagonallooking at banddirection. Lower andrepeat. Both sides.Dish TwistHollow stomach andlift into dish. Crossbands and rotate tothe side pullingelbow to the ground.Repeat alt sides.Side Plank Arm PullElbow undershoulder lifting bodyup into plankposition. Pull bandsweeping out and upto the side. Hold,lower, repeat.Mountain ClimberPlank position onhands. Band aroundfeet. Draw knee up toopposite elbow, pullagainst resistance. Altlegs. Repeat.Tabletop PullHollow stomach.Knees at 90-degrees(tabletop). Handsraise, pull downhorizontal to theground side of body.Repeat.The information regarding the exercises on this card are of a general nature only. You should consult a health professional before starting an exercise program to determine if it is safe for you.Please take care of yourself and if you have an injury please talk to a medical professional.Full Body TheraBand Workout (3-4 sets)6 exercises - no breaks10-20 repetitions3 or 4 rounds60 seconds rest afterroundsSingle Leg RDLBand under front footholding in hands.Lower chest and lift1 exercise – 10-20 repsfoot at the sameRepeated 3-4 rounds30 – 60 sec rest between time. Keeping bodystraight. Stand up inroundsone motion. Repeat.Next ExerciseORBanded BoxingBand around backunder armpits.Alternating punchingacross the body.RepeatSquat pressStanding on bandhands at shouldersBend at the knees intoa squat position andstand up press band upto the sky. Keep backstraight. RepeatBent Over RowBend knees and at thehips, keeping backstraight. Pull hands uptowards ribs pinchingshoulders together,lower to startingposition. Repeat.Mountain ClimberPlank position onhands. Band aroundfeet. Draw knee up toopposite elbow, pullagainst resistance. Altlegs. Repeat.Banded Push-UpsBand raps around theback and underhands. Push up toplank position thenlower body to chestnear the ground.Repeat.
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Band around back under armpits. Hands bent at 90-degrees. Push hands out in front of chest. Lower to 90 -degrees. Repeat. Incline Chest Press Band around back foot. Start with hands at armpits. Drive hands forward and up on a 45-degree angle to the sky. Lower and repeat. Cross over Fly Standing on band with both feet. Lift band up and across
