Table of Contents
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Exercise Station
Instruction Guide
© 2005 The Hygenic Corporation. THERA-BAND® and Associated Colors are registered trademarks of The
Hygenic Corporation. Unauthorized use is strictly prohibited. All Rights Reserved.
The information contained in this Exercise Station Instruction Guide is intended for end-users. It is the responsibility
of the instructor, facility, or other person(s) who makes the Exercise Station available to end users to provide the
information contained in this Exercise Station Instruction Guide to all end users of this product.
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Table of Contents
Related Manuals for Thera-Band 21900
Summary of Contents for Thera-Band 21900
- Page 1 Exercise Station Instruction Guide © 2005 The Hygenic Corporation. THERA-BAND® and Associated Colors are registered trademarks of The Hygenic Corporation. Unauthorized use is strictly prohibited. All Rights Reserved. The information contained in this Exercise Station Instruction Guide is intended for end-users. It is the responsibility of the instructor, facility, or other person(s) who makes the Exercise Station available to end users to provide the information contained in this Exercise Station Instruction Guide to all end users of this product.
- Page 2 • Clean your exercise station with a non-abrasive cleanser. • Do not stand on base with cleats or spiked shoes. • Use only a Thera-Band SDS® (Slow Deflate System) Exercise Ball with Exercise Station Product Features • The Thera-Band Exercise Station combines strength, balance, flexibility, and cardio exercises into 1 convenient system for therapy or fitness.
- Page 3 Stretches Back Ball Stretch Place an Exercise Ball in the center of the station. Sit on the ball and then roll down with your back on the ball. Keep your feet flat on the ground. Accessories: Exercise Ball Side Ball Stretch Place an Exercise Ball in the center of the station.
- Page 4 Strengthening Exercises : Upper Body Bench Press (Pectoralis, Deltoid) Accessories: Ball, Short Tubing, Exercise Bar Lay on ball in a bridge position with feet flat on the ground. Grasp the bar at shoulder level. Extend your elbows upward until straight. Keep your neck straight. Hold &...
- Page 5 Lateral Raise (Deltoids) Accessories: Ball, Medium tubing, Exercise Handles Sit on the exercise ball. Grasp handles at waist level near your side. Keep elbows straight and lift upward to shoulder level. Keep your back straight. Hold & slowly return. Variations: Perform with Exercise Bar or perform in standing with long tubing.
- Page 6 Upright Row (Upper Trapezius, Deltoid) Accessories: Medium tubing, exercise handles Stand on exercise station and grasp handles near your waist with elbows extended. Pull the tubing upward toward your chin, bending your elbows. Keep your back & neck straight. Hold & slowly return. Variation: Perform with Exercise Bar Strengthening Exercises : Lower Body Squat (Quadriceps, Gluteus Maximus)
- Page 7 Deadlift (Quadriceps, Gluteus Maximus) Accessories: Exercise Bar, Short tubing Stand on exercise station. Grasp the exercise bar about a shoulder width apart with your elbows straight. Bend your hips and knees, keeping your back and neck straight. Extend your knees and hips at the same time, keeping your elbows straight and pulling the bar upward.
- Page 8 Side Bend (Quadratus Lumborum, Obliques) Accessories: Long tubing, handle Stand on exercise station. Grasp the handle and extend one arm up overhead at your side. Bend your trunk to the opposite side. Be careful not to rotate your trunk or shift your hips. Hold and slowly return.
- Page 9 Balance Exercises **Use caution when performing these exercises. Persons with poor balance should only do these exercises under supervision. Hip Abduction Kick on Stability Trainer Accessories: Short tubing, Assist, Stability Trainer Attach the tubing to your lower leg with the Assist. Stand with your other leg on a Stability Trainer.
- Page 10 Front Raise on Stability Trainer Accessories: medium or long tubing, exercise handle, Stability Trainer Stand on one leg while on a Stability Trainer. Carefully grasp handle at waist level with elbows extended. Keeping your elbow extended, lift your arms forward against the tubing to shoulder level. Keep your back straight.
- Page 11 Muscle Guide Muscle Exercise Pectoralis Bench press Deltoid Bench Press, Overhead Press, Front Raise, Lateral Raise, Upright row Trapezius Overhead press, upright row Biceps Elbow curl Triceps Elbow extension Gluteus Maximus Squat, Lunge, Deadlift Quadriceps Squat, Lunge, Deadlift Gastroc-Soleus Calf Raise Abdominals Abdominal curl, sitting arm &...
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