Exercises You Can do at The Office

This exercise routine is easy to do even at the office. We'll also be adding ergonomic guidelines on how to set up your workstation to avoid repetitive injury; so check back soon. Remember to consult your healthcare provider before beginning this or any exercise program.

If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. Legacy Physical Therapy & Sorts Training is not liable for any injuries incurred while using exercises or programs accessed via this website. Users are advised to wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.

Use a resistance level that allows you to complete 2 sets of between 10 and 15 repetitions to a point of moderate fatigue in the last repetition.


Thera-Band Knee Chair Squat

Begin with center of band under feet. Grasp ends of bands with hands by sides. Keep tension in the band with elbows straight. Keeping your elbows straight, slowly bend your knees while leaning forward slightly at the hips. Slowly return to starting position.

TIP: Keep your back straight.


Thera-Band Ankle Calf Raise in Standing

Place the middle of the band under the balls of both feet. Grasp the ends of the band at your hips. Keeping your elbows straight, raise your heels off the floor. Hold and slowly return.


Thera-Band Shoulder Seated Row in Sitting

Extend your legs and wrap middle of band around feet. Be sure band is secure around feet and won't slip. Grasp both ends of band with elbows straight. Pull band upward and back, bending elbows. Slowly return to starting position.

TIP: Keep your knees and back straight.


Thera-Band Shoulder Pull Back in Standing

Grasp the ends of the band in front of you at shoulder height, and take up the slack. Pull the band outward, keeping your elbows straight and pinch your shoulder blades together. Slowly return.

TIP: Keep your lower back straight. Don't hold your breath, and relax after each repetition.