TheraBand Resistance & Strengthening Exercises
Resistance band training is a safe and effective way to rebuild strength following injury. TheraBand exercises are commonly prescribed by our physiotherapists at Body Mechanix to support shoulder rehabilitation, knee recovery, and general muscle strengthening.
These exercises allow controlled, low-impact resistance that can be progressed gradually as strength improves.
TheraBand movements are particularly beneficial during early-stage rehab when joint protection is essential.
For best results, ensure correct posture and controlled tempo throughout each exercise. If you’re unsure how to perform a movement correctly, our team can provide hands-on instruction.
Beginner Exercises
Thera-band Tubing Shoulder Extension
Securely attach the middle of the tubing to a door or sturdy object in front of you. Grasp handle and pull toward from your body, keeping your elbow and wrist straight. Hold and slowly return.
Thera-band Tubing Long Sitting Row
Sit on a mat with legs extended forward. Securely wrap the middle of the tubing around your feet to prevent it from slipping. Grasp the handles with your arms extended in front of you. Pull the tubing toward your hips, bending your elbows. Hold and slowly return. Keep your knees and back straight.
Thera-band Tubing Shoulder External Rotation
Securely attach the middle of the tubing to a door or sturdy object. Place a rolled-up towel under your arm. Bend your elbow at your side and bring your forearm in front of your body. Grasp handle and pull outward, keeping your elbow by your side, and forearm parallel to the ground. Hold and slowly return. Keep your wrist straight.
Thera-band Tubing Shoulder Internal Rotation
Securely attach the middle of the tubing to a door or sturdy object. Place a rolled-up towel under your arm. Bend your elbow at your side. Grasp handle and pull across your body, keeping your elbow by your side, and forearm parallel to the ground. Hold and slowly return. Keep your wrist straight.
Thera-band Tubing Shoulder Serratus Press
Attach one end of the tubing to a door or sturdy object behind you at shoulder level. Grasp the handle with your arm at shoulder level with your elbow straight to start the exercise. Push the handle forward, keeping your elbow and wrist straight. Hold and slowly return.
Thera-band Tubing Bent-over Row
Stand on the middle of the tubing. Slightly stagger your step and lean forward at your hips. Don’t arch your back. Grasp both ends of the tubing with your elbows extended at your side. Pull one end of the tubing upward, bending your elbow. Hold and slowly return. Brace your abdominals and don’t rotate your trunk.
Advanced Exercises
Thera-band Tubing PNF D-1 Diagonal Extension
Begin with one end of the tubing secured to a door or secure object above shoulder level. Grasp the handle at your opposite shoulder with your elbow bent. Pull the tubing downward and away from your body. Hold & slowly return. Keep your back straight and your abdominals tight. Follow the motion of your hand with your eyes.
Thera-band Tubing PNF D-2 Diagonal Flexion
Begin with one end of the tubing secured to a door or secure object below waist level. Grasp the handle with your elbow straight, with your hand at the opposite hip. Pull the tubing upward and away from your body. Hold & slowly return. Keep your back straight and your abdominals tight. Follow the motion of your hand with your eyes.
Thera-band Tubing Reverse Fly
Hold one handle in each hand, and grasp tubing about a shoulder-width apart. Extend your arms at shoulder level and keep your elbows straight, stretching the tubing. Hold and slowly return. Keep your head and trunk upright
Thera-band Tubing Lateral Raise
Assume a staggered stance position. Stand in the middle of the tubing under your front foot. Grasp the handles and lift your arms outward, keeping your elbows straight and thumbs up. Stop at shoulder level. Hold and slowly return. Keep your shoulder blades down; avoid shrugging your shoulders. Keep your back straight. VARIATION: Lift arms completely overhead for a full range of motion.
Thera-band Tubing Lat Pull Down
Secure the middle of the tubing to a door or sturdy object above shoulder level. Grasp the handles at shoulder level and pull backwards, bending your elbows. Bring your hands to your shoulders. Hold and slowly return. Keep your head and trunk upright.
Thera-band Tubing Functional Pulling
Securely attach the tubing to a door or sturdy object in front of you at waist height. Grasp the handles with elbows bent. Brace your abdominals as you pull the tubing toward you, bending your elbows. Hold and slowly return. Keep your trunk upright, and don’t lean backward or extend your neck to complete the motion.
Thera-band Tubing Functional Baseball Swing
Secure the end of the tubing to a door or secure objects behind you at head-level. Grasp the other handle in your hands as you would grasp a baseball bat. Perform the swinging motion against the resistance of the tubing.
Thera-band Tubing Functional Golf Swing Exercise
Stand on the middle of the tubing with your feet a shoulder-width apart. Grasp both handles together in front of you as you would hold a golf club. Assume the posture that you would address the ball with during your golf swing. Perform the ‘take-away’ against the resistance of the tubing, and then complete the swing and follow-thru.
Thera-band Tubing Diagonal Chopping
Begin with one end of the tubing secured to the top a door or sturdy object at your side. Take a wide stance and grasp the other end of the tubing above your shoulder by extending and rotating your trunk. Continue to look at the handles as you pull the tubing downward, rotating and bending your trunk, stretching the tubing across your body. Keep your elbows straight. Hold and slowly return.
Thera-band Tubing Diagonal Lifting
Begin with one end of the tubing secured under one foot. Take a wide stance and grasp the other end of the tubing at your knee by bending and rotating your trunk. Continue to look at the handles as you lift your trunk and rotate, stretching the tubing across your body. Keep your elbows straight. Hold and slowly return.
Thera-band Abdominal Oblique Crunch in Supine
Securely attach the ends of the band to a stationary object near the floor. Lay on your back with your knees bent. Extend 1 arm in front and grasp the middle of the loop. Keep elbow straight in front and curl trunk upward toward opposite knee, lifting shoulder blade from floor. Hold and slowly return.
TIP: Keep your elbows straight and be sure to lift shoulder blade off floo
Thera-band Shoulder Bench Press (unilateral) in Standing
Begin with one end of the band or tubing securely attached behind you at shoulder level. Begin in a staggered step position with your back & neck straight. Grasp the end of the band with the elbow bent and palm facing inward. Push the band forward, extending your elbow to shoulder level. Slowly return to the starting position.
TIP: Keep your back and neck straight. Don’t shrug your shoulders. Don’t hold your breath.
Thera-band Trunk Extension (in long sitting)
Sit with legs extended. Stretch the middle of the band around both feet. Grasp both ends of the bands with hands at the chest. Lean back, stretching the band. Keep your lumbar spine straight by extending at the hips. Slowly return.
Prone Plank
Lay face down on the mat with your elbows and forearms on a pad or mat. Be sure your elbows are directly below your shoulders. Lift your body off the floor until your head, hips and knees are in a straight line. Keep your feet and elbows steady. Hold and slowly return.
Quadruped Stabilisation
Get into a hands-and-knees position with one or both knees placed on a padded mat. Alternate lifting your opposite arm and leg while keeping your trunk steady. Hold and slowly return.