Page 76 - Performance Health At Home
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 Performance Health at Home – Exercises
  TheraBand® CLX pg. 11
-OR- TheraBand® Flat Band pg. 13
Shoulder Internal 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 inward, keeping elbow anchored at side and wrist straight.
4 Hold briefly.
5 Slowly return to starting position and repeat.
Shoulder Lateral Raise
1 Stand on the center of the TheraBand® CLX.
2 Grasp both end of the TheraBand® CLX, one with
each hand.
3 Slowly lift arms upwards at side to shoulder height.
4 Slowly return to starting position and repeat. Tip: Don’t shrug shoulders upwards.
Clamshell
1 Place your legs in two convective loops just above the knees.
2 Lie on your side, with knees and ankles aligned, bend your hips and knees slightly.
3 Rotate top knee upwards towards ceiling, keep ankles together and keep the bottom leg on the floor.
4 Hold briefly.
5 Slowly return to starting position and repeat.
Ankle Plantarflexion
                        1 2
3 4
Sit in chair with one leg extended.
Place one foot in center loop of TheraBand® CLX and grasp both ends of the CLX.
Push foot down against resistance pointing toes away from the body, hold briefly.
Slowly return to starting position and repeat.
Always wear suitable eye protection when in use.
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