Are Theraband Exercises Effective ?

Thera-bands are becoming increasingly popular because they are very effective, practical and easy to use and can be taken anywhere. You can easily train all muscle groups with the rubber bands, and endurance and strength can also be improved with Thera-Band.

Fitness training rubber bands are very elastic and can be used for lighter and heavier physical activities. Actually, this is not a new invention - people used rubber bands to train as early as the 1960s, although this type of exercise was reserved for professional athletes. Nowadays, both professionals and amateurs train with the bands.

 They are so popular because the bands fit the spirit of our time wonderfully: They are very light, flexible and can be used anywhere and quickly. Thera bands are, so to speak, the smallest, private fitness studio.

Different Colors For Different Strengths

The original therapy bands are available in seven different tension strengths. Depending on their performance level, they can be used by beginners, advanced users, children, adults or seniors. In addition to sports, Thera bands can also be found in physiotherapy and rehabilitation. There they are used to improve mobility and relieve pain. Depending on the tension strength, the bands have different colors and are usually marked as follows:

1. Beige: with very low resistance, particularly suitable for seniors and for rehabilitation
2. Yellow: low resistance, intended for advanced rehabilitation users and untrained people
3. Red: medium resistance, ideal for beginners
4. Green: Resistance is high, good training tool for advanced users
5. Blue: very high resistance, suitable for strength endurance training
6. Black: Resistance is even higher, good for light strength training
7. Silver: extremely high resistance, these bands are used for strength training in competitive sports
8. Gold: maximum resistance, especially for intensive strength training in competitive sports

Follow Some Training Rules

During training, the ligaments are put under tension and they can easily tear or snap out of your hand. That's why you should follow a few basic rules:

• Before training, check the band for any damage
• If possible, train without jewelry (necklaces, rings, etc.) because such sharp objects can easily tear the ligaments
• To be on the safe side, always wrap the band around your palms at least once to ensure a firm hold and at the same time relieve the strain on your wrists.
• Never let the band snap back after tensioning, but return to the starting position slowly and in a controlled manner
• The palms should be kept in the neutral position (straight) during training so that the wrists are not injured.

What Does Effective Training Look Like?

With Thera-Band the athlete has a wide range of exercises for the entire muscles. You can easily put together a complete workout with it. However, before dealing with the topic in practice, the following tips will be helpful:

1.Start with 6 to 8 exercises. At the beginning, 6-8 exercises should be selected, later this number can be higher. Each exercise is repeated 15 to 20 times, in 2 to 3 series. Between the series you take a break of 30 seconds and then complete the next exercise. A full training session lasts on average 30 minutes and should take place two to three times a week.

2.Don't neglect warming up. Before each training session, you should warm up as normal to prepare your muscles and tendons for the tasks ahead.

3.Train without pain. If pain occurs during training, you should use a lighter band. As a rule, bands of different strengths are needed for different areas of the body.

4.Breathing is no different than during classic strength training: inhale when the band is under tension and exhale during the relaxation phase.

5.If the training is easy, then you should switch to a stronger band.

6.Technique and posture. During the training session you should definitely pay attention to correct posture and technique.

The Best Theraband Exercises

All muscles in the body can be trained with Thera-Band. Here is a selection of the 6 most popular Thera-Band exercises:

1.Exercise for the back and legs. In the straddle position, legs bent at the knees, place your heels on the band. The band is now wrapped crosswise around the lower legs, knees and thighs. Hold the band with pre-tension, arms remain slightly bent. Now move your arms from the middle upwards to the outside, the elbows remain at shoulder height, palms facing forward. Shoulder blades are pulled down. Then slowly and without momentum return to the starting position.

2.Arms: triceps. Place your feet about hip-wide, stand upright and bend slightly forward. With your left hand you press against your bottom, your right elbow is almost vertically above your shoulder. The band is slightly pre-tensioned. Now stretch your right forearm upwards (palm forward), pulling your shoulders outwards and downwards. Finally, slowly bend your arm again and reduce the tension in the band.

3.Arms: biceps. Get into the walking position, right before left. The band in the right hand, fix the middle with the front foot, slight tension, knees slightly bent. The left hand presses against the bottom. Now bend your right forearm and stretch it again. The elbow is fixed close to the upper body, the shoulders are outside/down.

4.shoulder girdle. Stand hip-wide on the band, feet parallel to each other, knees slightly bent. Stretch your arms downwards, while fixing and tensioning the band with your hands. Now the two elbows are brought close to the upper body towards the back and up. Position of the shoulders: They are brought outwards, pulling the shoulder blades towards the pelvis and further towards the spine. During the exercise, the upper body and chest are kept stable. Then return to the starting position.

5.Combination exercise for back, stomach and legs. In the starting position, keep your feet parallel to each other, bend your knees so they are above your midfoot. Tension the Thera-Band between your feet and palms. Now, from a deep forward position, stretch your knees, hips, upper body and arms at the same time, without arching your back. The shoulders are pulled outwards and downwards. Return to the low starting position in a controlled manner under tension.

6.Lateral core muscles. Light straddle, knees bent and feet pointing in the same direction. Both feet and the right hand fix the band, which should be under slight tension. Support yourself at the side with your left hand. Now alternately move your right arm in an arc over your head to the left side and back to the middle. The upper body is also tilted to the side.