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Prepak ExerBand Instructions Manual

Bilateral tube
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E XE R B A N D
BIlAtERAl tuBE
E XE R C I S E S
And Instructions
BilateralBook 2-11-2011a.indd 1
3/10/11 7:25:00 PM

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Summary of Contents for Prepak ExerBand

  • Page 1 E XE R B A N D BIlAtERAl tuBE E XE R C I S E S And Instructions BilateralBook 2-11-2011a.indd 1 3/10/11 7:25:00 PM...

  • Page 2: 100% Satisfaction Guarantee

    We only sell items that are proven to provide superior performance and deliver great value for the price. Thanks for buying a PrePak product. We hope you will continue to look to us for the handy, helpful products you and your patients need.
  • Page 3 G e n e r A l I n S t r u c t I o n S Securing Exerband Bilateral Tube to your door • Select a door in your home where there is little or no traffic.
  • Page 4 Posture Is Important Good posture while performing your exercises can make a major difference in the results of your exercise program. Whether you perform exercises standing, sitting or supine the following postural principles apply. Ideally ear, shoulder, and hip will fall in a straight line. there are three major components to achieving this posture: •...
  • Page 5 Which exercises are appropriate for you? • the exercises in this booklet are some of the most common exercises. Many additional exercises are possible using the exerband tubing. the instructions for these exercises may be modified depending on the nature of your rehabilitation program.
  • Page 6 RESISTANCE EqUIvAlENCY ChART Measurements are approximate. the resistance is measured in pounds at listed length of stretch. It is advisable to move to a stronger tube to increase resistance rather than stretching a weaker tube to it’s maximum. Resistance Thin Medium heavy Extra heavy...
  • Page 7 ExERCISE PRESCRIPTION FORM 1. Shoulder Press: Freq:_____ Sets:_____ reps: ______ Notes ______________________________________________________________ 2. Chest Press: Freq:_____ Sets:_____ reps: ______ Notes ______________________________________________________________ 3. Shoulder Rows: Freq:_____ Sets:_____ reps: ______ Notes ______________________________________________________________ 4. Elbow Extension: Freq:_____ Sets:_____ reps: ______ Notes ______________________________________________________________ 5. Elbow Flexion: Freq:_____ Sets:_____ reps: ______ Notes ______________________________________________________________ 6.

  • Page 8: Shoulder Press

    Shoulder PreSS For Deltoid, Supraspinatus, Subscapularis, Triceps and Upper Trapezius. 1 Place the web-anchor strap near the bottom of the door. 2 Sit with your back to the door and a handle in each hand. 3 Bring both handles to shoulder level then press one hand up toward the ceiling.

  • Page 9: Chest Press

    CheST PreSS For Anterior Deltoid, Pectoralis Major, Serratus and Triceps. 1 Place the web-anchor strap in the door just below shoulder level while sitting. 2 Sit with your back to the door. the chair should be about 6 inches (15 cm) from door.
  • Page 10 Shoulder rowS For Posterior Deltoid, Rhomboids, Middle Trapezius and Biceps. 1 Place the web-anchor strap in the door at chest level. 2 Sit facing the door. Move away from the door until the slack is taken up. Your arms should be straight out toward the door.
  • Page 11 elbow exTenSion For Triceps 1 Place the web-anchor strap at shoulder level or above. 2 Stand facing away from the door. Start with the elbows bent and the back of your hands on top of your shoulders. the elbows will be pointing forward.
  • Page 12 elbow Flexion For Biceps. 1 Sit on the edge of a chair. 2 Place the tubing under your feet. to shorten the tubing, spread your feet farther apart. 3 Hold the handles in each hand, with your arms down and elbows straight.

  • Page 13: Standing Hip Abduction

    STanding hiP abduCTion For Gluteus Medius and Gluteus Minimus. 1 Anchor the web-anchor strap in the door at ankle level. 2 Stand with your exercise leg away from the door. Slide one handle over the extremity strap. Attach extremity strap to ankle of exercising leg.

  • Page 14: Standing Hip Extension

    STanding hiP exTenSion For Gluteus Maximus, Semitendinosus, Semimembranosus, and Biceps Femoris. 1 Anchor the web-anchor strap in door at ankle level. 2 Slide one handle over the extremity strap. Attach extremity strap to ankle of exercising leg. Hold the other handle in your hand. 3 Stand facing the door and move back to take up the slack in the cord.

  • Page 15: External Rotation

    exTernal roTaTion For Infraspinatus, teres minor. 1 Sit in a chair or stand with your exercise arm away from the door. 2 Place web-anchor strap in door at elbow level. 3 Grasp handles with each hand. 4 Hold the arm closest to the door against your side to keep tubing taut.
  • Page 16 Shoulder hold-uP Rhomboids, Middle Trapezius,Supraspinatus, Infraspinatus, Teres Minor, and Deltoid 1 Place web-anchor strap in the door, below shoulder level. 2 Stand or sit facing the door with your hands in front of you, arms slightly lifted, elbows slightly bent. Grip the handles with the palms facing the floor.
  • Page 17 SiTTing Knee Flexion For Semitendinosus, Semimembranosus, and Biceps Femoris. 1 Place the web-anchor strap 6 inches (15 cm) from the bottom of the door. 2 Sit in a chair facing the door. Slide one handle over the extremity strap. Attach extremity strap to ankle of exercising leg.
  • Page 18 SiTTing Knee exTenSion Vastus Medialis, Vastus Lateralis, and Vastus Intermedius 1 Place the web-anchor strap 6 inches (15 cm) from bottom of door. 2 Slide one handle over the extremity strap. Attach extremity strap to ankle of exercising leg. Hold the other handle in your lap.
  • Page 19 TrunK roTaTion (SiTTing) For External Oblique, Internal Oblique, Multifidus, and Interspinales. 1 Place the web-anchor strap at shoulder level while sitting in a chair with back to the door. 2 For left rotation, position cord behind right shoulder. Fold arms across chest, position left hand, which is holding both handles,...
  • Page 20 lungeS For Quadriceps, Gluteus Maximus, Hamstrings, Gastrocnemius and Soleus. 1 Anchor the web- anchor strap in the door at waist level. 2 Stand with back to the door. Grasp handles and hold at waist throughout exercise. 3 lunge forward while maintaining an upright trunk position.
  • Page 21 TrunK roTaTion (STanding) For External and Internal Obliques, Interspinales and Multifidus 1 Place the web-anchor strap at waist level when standing, while facing the door. 2 For left rotation, hold handles at waist level. Feet are placed about hip width apart with toes facing forward.

  • Page 22: Hip Flexion

    hiP Flexion For Ilio-psoas, Rectus Femoris 1 Position web-anchor strap in door, about 4 inches from the floor. 2 Slide one handle over the extremity strap. Attach extremity strap to ankle of exercising leg. Grasp the other handle with your hand as shown.

  • Page 23: Abdominal Crun Ch

    ABDOMINAL CRUN CH For Rectus Abdominus, Trasversus Abdominus, Internal and External Obliques. 1 Place web-anchor strap over the top of a door. 2 Sit in a chair with your back to the door about 12 inches (30 cm) from door. 3 Grasp handles and place your hands at shoulder height as shown.
  • Page 24 4055 Oceanside Blvd. Ste. L Oceanside, CA 92056-5821 Phone: (760) 643-0390 or (800) 544-7257 Fax: (760) 643-0391 or (800) 577-3725 Web Site: www.prepakproducts.com Email: info@prepakproducts.com © 2000 PrePak Products, Inc. BilateralBook 2-11-2011a.indd 24...

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