Prepak ExerBand Instructions Manual Download Page 24

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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

BilateralBook 2-11-2011a.indd 24

Summary of Contents for ExerBand

Page 1: ...E XE RC I SES And Instructions E XE R BA N D Bilateral Tube BilateralBook 2 11 2011a indd 1 3 10 11 7 25 00 PM...

Page 2: ...fessionals from around the country we constantly seek new ways to improve our products and develop new items that best meet your needs All of the products we offer are tested by professionals working...

Page 3: ...y in the door Be sure the door is closed and locked before starting to exercise Using Tubing with an Extremity Strap Adjustable velcro strap easily and comfortably anchors tubing to ankle and wrist fo...

Page 4: ...e three major components to achieving this posture Depressed Retracted Poor Good Keep the pelvis tucked neutral limiting lumbar lordosis It helps to tighten the stomach and soften the knees This is op...

Page 5: ...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 t...

Page 6: ...s 18 1 75 lbs 4 00 lbs 4 60 lbs 7 00 lbs 11 00 lbs 24 2 00 lbs 4 80 lbs 6 00 lbs 8 60 lbs 13 50 lbs 30 2 31 lbs 5 50 lbs 6 80 lbs 10 00 lbs 15 50 lbs 36 2 60 lbs 6 00 lbs 7 60 lbs 11 40 lbs 19 00 lbs...

Page 7: ...____________________________________________________________ 9 Shoulder Hold Up Freq _____ Sets _____ Reps Notes_ ______________________________________________________________ 10 Sitting Knee Flexion...

Page 8: ...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 4 Slowly return...

Page 9: ...it with your back to the door The chair should be about 6 inches 15 cm from door 3 Start with your hands just in front of your shoulders Press forward with one hand until your arm is straight while ke...

Page 10: ...hest 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 3 Pull back on the handles until your hands are next to your chest...

Page 11: ...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 3 Push up on the handles to straighten the elbows...

Page 12: ...ng spread your feet farther apart 3 Hold the handles in each hand with your arms down and elbows straight 4 Bend one elbow while bringing your hand toward your shoulder 5 Return slowly to the starting...

Page 13: ...de one handle over the extremity strap Attach extremity strap to ankle of exercising leg Hold the other handle in your hand 3 Hold on to a chair for support and pull your leg out to the side Maintain...

Page 14: ...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 Use chair for support 4 Extend your leg backwards S...

Page 15: ...the arm closest to the door against your side to keep tubing taut 5 Place the exercise arm with the elbow bent 90 against your side and forearm against your chest Make sure there is no slack in the c...

Page 16: ...or with your hands in front of you arms slightly lifted elbows slightly bent Grip the handles with the palms facing the floor 3 Pull the handles away from the door toward the sides of your head Bend y...

Page 17: ...Slide one handle over the extremity strap Attach extremity strap to ankle of exercising leg Hold the other handle in your lap 3 Start with your knee straight and the cord slightly stretched 4 Pull ba...

Page 18: ...m 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 3 Sit on a chair with your back to the door 4 Extend th...

Page 19: ...o the door 2 For left rotation position cord behind right shoulder Fold arms across chest position left hand which is holding both handles on right shoulder 3 Keep this position as you turn your body...

Page 20: ...chor 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 4 Return slowly to t...

Page 21: ...tion hold handles at waist level Feet are placed about hip width apart with toes facing forward 3 Keep arms close to the body and rotate trunk to the left Return to center and then rotate to the right...

Page 22: ...of exercising leg Grasp the other handle with your hand as shown 3 Stand with your back to the door leg extending back toes on floor and taut cord 4 Keeping cord taut bend your right knee and raise i...

Page 23: ...back to the door about 12 inches 30 cm from door 3 Grasp handles and place your hands at shoulder height as shown Keep them in this position throughout exercise 4 With cord taut curl forward while ti...

Page 24: ...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...