Theraband Precautions

Thera-Band elastic resistance bands are used for strengthening and stretching various areas of the body. They are available in eight colors -- each indicating a level of resistance. These bands are lightweight and portable and can be used virtually anywhere. It is important to use Thera-Band resistance bands correctly to maximize benefit and prevent injury.

  1. Equipment Safety

    • Thera-Band resistance bands should be examined prior to each use. Look for holes or tears along the length of the band; these can cause the band to break during use. Discard damaged resistance bands. Bands should not be stretched more than three times their resting length; for example, a 10-inch band should not be stretched more than 30 inches. Use a longer band if needed. Some Thera-Bands contain latex, which some people are allergic to; the company also produces latex-free bands.

    Anchoring

    • Anchor your Thera-Band during use. Tie a knot six inches from one end of the band. Open a door and place the knotted end of the band through the door opening near one of the hinges; different heights are used for different exercises. Close the door and gently pull on the band to make sure it is anchored.

      Some exercises require the band to be secured under your foot. Knot the end of the band and put the knotted end on the floor. Step on the band above the knot, with the knot pointed away from the direction you will be pulling the band. For example, to perform bicep curls with your right arm, step on the band with the knot on the outside of your right foot. Wrap the other end of the band around your right hand.

    Technique

    • Follow the instructions for proper use of Thera-Bands. Injury can result from using a band with resistance that is too high or if the exercise is performed with poor body mechanics. If resistance is applied incorrectly, the band can snap back and hit the user in the face. Poor mechanics can cause injury to the back muscles being used to stabilize the user's body during exercise.

    Progression

    • The resistance of your Thera-Band should be increased one level at a time. Do not increase resistance levels until you can comfortably complete three sets of 10 repetitions of the exercise you are performing. Advance in this order: yellow, red, green, blue, black, silver, gold. Reduce your regimen to one set of 10 repetitions and gradually increase it until you can perform three sets of 10 reps.