EXERCISES WITH THERABAND, ELASTIC BAND, POWER BAND, OR BLACKROLL LOOP BAND
WORKOUT
Recommended Balance Board:
MFT CHALLENGE DISC DIGITAL
EXERCISES & VIDEOS
EXERCISE 1: BILATERAL STABILIZATION WITH THERABAND HORIZONTAL PULL
Stand with both feet in the center of the disc and simultaneously pull the Theraband, held with both hands at shoulder height, to the side.
Exercise Duration: 3 sets of 5 – 15 repetitions, rest: 1 minute.
This exercise helps improve stability and strength while engaging the core and upper body muscles.
EXERCISE 2: BILATERAL STABILIZATION WITH THERABAND VERTICAL PULL
With bent knees, stabilize the disc and visually control your balance on the tablet. Place the Theraband under your feet. Simultaneously pull the Theraband, held with both hands, upward towards your shoulders by bending your elbows.
Exercise Duration: 3 sets of 5 – 15 repetitions, rest: 1 minute.
EXERCISE 3: BILATERAL STABILIZATION WITH THERABAND DIAGONAL PULL BACK
With bent knees, stabilize the disc and visually control your balance on the tablet. Place the Theraband over your shoulder and across your back. Grasp the band from below with one hand. Stretch the band by extending your upper arm while keeping your lower arm bent at the elbow, then return to the starting position.
Exercise Duration: 3 sets of 5 – 15 repetitions per side, rest: 1 minute, then switch sides.
This exercise engages the muscles in your back and shoulders while promoting stability and coordination.
EXERCISE 4: BILATERAL STABILIZATION WITH THERABAND LATERAL PULL
With bent knees, stabilize the disc and visually control your balance on the tablet. Place the Theraband under your feet. Simultaneously pull the Theraband, held with both hands and with arms extended, upward and to the side, then return to the starting position.
Exercise Duration: 3 sets of 5 – 15 repetitions per side, rest: 1 minute, then switch sides.
EXERCISE 5: UNILATERAL STABILIZATION WITH THERABAND HORIZONTAL PULL
Stand on one leg in the center of the disc and visually control your balance on the tablet. At the same time, pull the Theraband, held with both hands at shoulder height, to the side.
Exercise Duration: 3 sets of 5 – 15 repetitions, then switch legs, rest: 1 minute.
