Upper Body Theraband Exercises

This exercise routine helps improve strength and function associated with carrying, lifting, pulling, and pushing. 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 Elbow Extension (Kick Backs) in Standing

Stand with one foot slightly in front of the other. Begin by stepping on the middle of the band under your front foot. Bend your elbow and grasp the end of the band, taking up the slack. Keeping your shoulder extended and arm back, extend your elbow against the band. Hold and slowly return.

TIP: Keep your back straight and your elbow behind your body.


Thera-Band Shoulder Upright Row in Standing

Place middle of the band under both feet and grasp each end of the band with palms facing down. Pull the ends of the band upward toward your chin, lifting your elbows upward. Hold and slowly return to the starting position.


Thera-Band Elbow Flexion (Bilateral) in Standing

Wrap the middle of the band around both feet and grasp each end of the band with palms facing forward. Keep elbows at your side. Keeping wrists straight, bend elbow, bringing your hands to shoulders. Slowly return to the starting position.

TIP: Keep your back straight! Don't slouch or lean forward.


Thera-Band Shoulder Diagonal (D2) Flexion on Ball

Begin by stabilizing one end of the band at your hip with the non-exercising arm. Reach across your body and grasp the other end the band, with your hand at the opposite hip. Pull the band upward and away from your body. Hold & slowly return.

TIP: Keep your back straight and your abdominals tight. Follow the motion of your hand with your eyes. Don't lift above shoulder level if it causes shoulder pain. Remember to breathe and relax between repetitions.


Thera-Band Shoulder Diagonal (D1) Extension on Ball

Begin by stabilizing one end of the band at your shoulder with the non-exercising arm. Reach across your body and grasp the other end the band, with your hand at the opposite shoulder. Pull the band downward and away from your body. Hold & slowly return.

TIP: Keep your back straight and your abdominals tight. Follow the motion of your hand with your eyes. Remember to breathe and relax between repetitions.


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 Lateral Raise in Standing

Place center of the band under both feet and grasp each ends with palms facing forward. Keep elbows at your side. Keep elbows straight and lift band upwards. Slowly return to starting position.

TIP: Keep your back straight and tummy tight. Don't perform this exercise if it causes shoulder pain. Don't hold your breath, and relax between each repetition.


Thera-Band Shoulder Overhead Press in Standing

Place center of the band securely under one or both feet, and grasp each end of the band with palms facing forward. Lift arms forward & upward, extending your elbows with palms facing forward. Slowly return to the starting position.

TIP: Keep your back and neck straight. Donít lift above your shoulders if it causes pain. Don't hold your breath. Relax between repetitions.


Thera-Band Shoulder Bench Press in Standing

Begin with band wrapped around your upper back. Grasp both ends of band with elbows bent and palms facing inward. Push band forward, extending your elbows to shoulder level. Slowly return to starting position.

TIP: Keep your back and neck straight. Don't shrug your shoulders. Don't hold your breath.


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.