Page 74 - Performance Health At Home
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 Performance Health at Home – Exercises
 TheraBand® CLX pg. 11
-OR- TheraBand® Flat Band pg. 13
Bilateral External Rotation
1 Place both hands into loops of the TheraBand® CLX keeping one loop open between both hands.
2 Bend elbows to 90° and keep at your sides, position both hands so palms are facing towards the ceiling.
3 Slowly rotate both hands outward away from the body and pinch your shoulder blades.
4 Slowly return to starting position and repeat.
Ankle Up and Out
1 Begin in a seated position.
2 Place each foot into consecutive TheraBand® CLX loops.
3 Place feet hip width apart.
4 Flex foot upwards and outwards away from the body while keeping the heel on the ground.
5 Slowly return to starting position and repeat on opposite side.
Side-Kick
1 Place each foot into loops of the TheraBand® CLX keeping one loop between.
2 Stand with feet hip width apart.
3 Stand on one foot, using a chair for support if needed.
4 Keeping knees straight, kick opposite foot outwards.
5 Slowly return to starting position and repeat.
Tip: Keep both toes pointing forward while kicking out.
Kick Backs
                         1
2 3 4 5
Place each foot into loops of the TheraBand® CLX keeping one loop open between.
Stand with feet hip width apart.
Stand on one foot, using a chair for support if needed. Keeping knees straight, kick opposite foot backwards.
Slowly return to starting position and repeat. Tip: Keep trunk upright while kicking backwards.
Always wear suitable eye protection when in use.
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