Fitness > How To Find The Right Theraband Exercise for Shoulder, Knee, and Ankle Strength
15th Mar 2022

How To Find The Right Theraband Exercise for Shoulder, Knee, and Ankle Strength

If you have the right theraband but are a beginner who has never tried it before, it can get tricky to know where to begin. It is not very complicated once you get the hang of it. To gracefully pull off your ideal exercise, you first need to know which theraband is suitable for you. There is a whole variety of therabands out there in the market, so do not get overwhelmed. 

To avail the best of it, buy a variety of affordable, easy-to-use bands. Most bands are coloured according to the resistance they provide, also known as their tension level. It is recommended to buy all light, medium, and heavy bands, as different muscle groups require different levels of resistance/tension. The amount of resistance assigned per colour depends on the manufacturing company, there is no set standard. It is advised, to start off with the lowest level of the resistance band and then gradually increase it with further practice. If you use a high resistance band when your body can’t tolerate such tension, it may create strains on your muscles instead of relieving the pain. Hence, knowing the correct band and exercise is important  to start reaping optimum benefits of theraband exercise. Buy such a band where you do not have to change the padded handles yourself, instead its already attached to the band. Start with relatively cheaper ones, then go on to buy the rest if they suit your needs. 

Top Theraband Workouts 

Now that you have your perfect theraband, it is time to put it to use. There are many options to choose within exercises as well, depending on your needs and limitations. If you are a senior person, not proficient in lifting weights, or find it risky, then theraband exercises are your way to go. 

The exercise you select depends on what you are goal is. Let us see the various options you have:

A. Knee Exercises

1.Theraband knee extension

Lay on your stomach. Wrap one end of the band on your foot and hold the other end from over your shoulder to your hand. Slowly pull the band towards you while bending the knee. Now release it as it gradually reaches the floor. Repeat the exercise.

2. Theraband knee leg press

Lay on your back, and wrap one end of the band to your foot, while holding the other end with both your hands near your shoulders. Extend your hip and knee against the band, until it is straight. Hold and slowly repeat the exercise.

3. Knee squat

Stand in the middle of the band with both feet on it. Hold the ends of the band with both your hands sideways to your hip level. Perform squat, keeping both back and elbows straight. Hold and slowly return.

B. Shoulder Exercises

1.Drawing the sword

Step on the band and point the opposite thumb down near your knee. Lift your arm above your head sideways, pulling the band with it. Turn your arm out, with your thumb pointing upwards. As the name suggests, your movement should mimic the action of drawing a sword out of its sheath. Return to the starting point and repeat the exercise.

2. Bilateral abduction of the shoulder

Keep both your arms to your sides and hold either end of the band in each hand. Stretch the arms in opposite directions to create tension. You will feel muscle contraction in your upper arm and shoulders.

3.Deltoid theraband stretch

Place your arm across your chest and try to resist pulling your arm away from your body. Do not move your arm. 

 C. Ankle Exercises

1. Ankle plantarflexion

Keep your legs straight. Attach the band to whichever part of the foot you wish to exercise on and hold its rears in both your hands. Slowly point your toes and press your foot down. Return to the starting position.

2. Ankle inversion

Sit with legs straight and wrap one end of the band around the portion of the foot you have to exercise on. Cross your other leg over the ankles. Take the band under and up along the leg, so you can easily hold the other end with your hands. Holding the band, turn your foot in, pulling against the band. Slowly bring the foot back out.

3. Ankle eversion

Sit with straight legs. Loop one end of the band around the part you wish to exercise on. Take the band under the ball of the other foot and up along the leg, so you can hold the other side of the band with your hands. Holding the band, turn your foot out while pulling against the band. Slowly bring the foot back in. 

Ankle inversion and eversion are similar, except in eversion, you do not take one foot on top of the other; hence they have more distance between them. And when you have to retain the original position, you move your foot back in, instead of out (as in inversion). 

All the above exercises train our major body parts like chest, shoulders, legs, and thighs. These are all compound movements known to give maximum benefits to our bodies. Having said this, there is no specific template that everybody needs to follow. 

Everybody is different, and we all have specific bodily requirements. Hence, it is perfectly normal if the exercise also differs for all of us. It could vary by age, gender, fitness goal, health issues, etc. Like, a senior person would go for a more modest exercise regimen than a young twenty-year-old adult. Hence, it is imperative to consult a fitness professional before you start these exercises. 

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Frequently Asked Questions

Why do I feel pain while doing some of these exercises?

Exercise is meant to relax you and not hurt you in any way. If you are recovering from an injury yet perform some of these theraband exercises, your movement might be a bit restricted, and if you deliberately try doing them in such conditions, it could hurt. Pain is your body’s way of protecting or alerting you from another injury, so if you feel pain, you either need to put less stress or try a different exercise. 

Can I try a variety of these exercises at once?

If you feel it is going in a productive direction only, then there is no issue. You can try all knee, shoulder, arm, etc. exercises at once, as long as you do not overwork yourself. If you put too much stress it might cause strains, hence exercise only according to your own threshold. Consult your physiotherapist before trying anything new.