Page 75 - Performance Health At Home

Performance Health at Home – Exercises
pg. 11 TheraBand® CLX -OR- TheraBand® Flat Band pg. 13
Monster Walk
1 Place knees in consecutive loops.
2 Loop TheraBand® CLX around both knees keeping one
loop between.
3 Slightly bend knees and hips.
4 Slowly take three steps to the side while maintaining a straight back.
5 Return to starting position and repeat in the opposite direction.
Dynamic Hug
1 Place both hands into loops of the TheraBand® CLX.
2 Place CLX around upper back.
3 Raise arms slightly and bend elbows slightly.
4 Keeping arms raised, push arms forward and inward as
if you were giving a hug.
5 Hold briefly.
6 Slowly return to starting position and repeat.
Tip: Avoid shrugging of your shoulders.
Shoulder Scaption
1 Stand with feet on center of TheraBand® CLX.
2 Place both hands into loops of CLX.
3 At a 30-degree angle, lift arms to shoulder height while keeping elbows straight.
4 Hold briefly.
5 Slowly return to starting position and repeat.
Tip: Avoid shrugging of your shoulders.
Shoulder External Rotation at Side
1 Secure one end of the TheraBand® CLX to the wall station or in the door with the door anchor.
2 With elbow bent 90 degrees and at side, place a loop around the hand of the affected arm.
3 Rotate forearm outward, keeping elbow anchored at side and wrist straight.
4 Hold briefly.
5 Slowly return to starting position and repeat.
Tip: Place a towel roll between your elbow and side to improve activation of the rotator cuff.
Always wear suitable eye protection when in use.
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