A quick guide to Therabands

Theraband Loops are thick elastic bands that create resistance, making it easy to strengthen muscles at home, improve a person's range of motion, and improve endurance. As they are affordable and portable (and gentle on the joints), they make it easier to workout at home. Therabands are great for low-impact workouts as they offer strength-training without the risk of dropping a heavy weight on your foot or crushing your fingers between weight plates. They are also color-coded so that you can choose a resistance level that works for you. Before exercising with a Theraband, it is important to speak to a physiotherapist to learn the proper technique, posture, and to ensure that you choose the right band for your level.

How to use Therabands

To use Therabands efficiently, they need to be secured to a stationary object. You can buy anchor points for walls, or use sturdy gym equipment. Objects such as chairs and tables are not appropriate as they are not heavy enough and can tip over, causing injury. To start, do each exercise at a slow and steady pace, with a rest of one minute between each set. For the upper body, use the Theraband to do overhead extensions, chest presses, and side planks. For the lower body, use the Theraband to do side steps, knee raises, and bridges. When used regularly, Therabands can be a great way to increase fitness and strength, and improve the body's physical abilities.

Precautions and tips to use

• If used regularly, bands should be replaced every 2 months.
• The general rule for exercising with Therabands is 3 sets of 10 repetitions,  however, you should do as many sets of 10 as is required to give you muscle fatigue and make the exercise difficult. Once you can perform these sets easily, you can then move onto the next color level.
• Always talk to your doctor prior to starting any new exercise program.
• If you feel any intense pain or discomfort while exercising, discontinue immediately and see a doctor.
• Buy special latex-free therabands if you have a latex allergy. These are available through online outlets, if you cannot find them at stores or physical therapy offices.

A guide to the color codes

• Yellow Resistance Band- 1-6 pounds of resistance (lightest).
• Red Resistance Band  - 2-7 pounds of resistance (light).
• Green Resistance Band - 2-10 Pounds of resistance (light-medium).
• Blue Resistance Band - 3-14 Pounds of resistance (medium).
• Black Resistance Band - 4-18 Pounds of resistance (heavy).
• Silver/Gold -10-40 Pounds of resistance (heaviest).