Thera-Band 21900 Manual

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.

Product Features
•The Thera-Band Exercise Station combines strength, balance, flexibility, and cardio
exercises into 1 convenient system for therapy or fitness. The system allows easy
progression of exercises by increasing the challenge or resistance of the exercise.
•The center cavity of the exercise station was
designed to fit all popular exercise ball sizes
as well as Thera-Band Stability Trainers and
Balance Boards.
•6 connection points allow you to attach tubing
in a variety of locations. The convenient
clipping system allows you to quickly change
attachments.
•The extended surfaces are ridged to provide safety and stability for
stepping exercises.
•A variety of accessories can be used with a complete elastic dosing
system provided with the station, providing versatility and additional
options to your exercise programs.
•The Exercise Station’s unique, portable design allows it to be easily
carried and used almost anywhere: at home, at the gym, or in the
clinic. The unit is designed to facilitate stacking for maximizing
space in clubs and gyms.
Product Safety
•Always consult your physician before beginning any physical activity program. Your
healthcare professional can help you develop an exercise program specific to your individual
needs.
•If you experience sharp pain, shortness of breath, dizziness, or light-headedness with any of
these exercises, stop immediately and contact your healthcare provider.
•Always inspect the equipment before use. Discard and replace any tubing that appears worn,
cracked, or damaged.
•Store all elastic tubing and accessories out of direct sunlight and away from extreme
temperatures.
•Be sure the connections are secure before each exercise.
•Protect your eyes and face when using tubing.
•Do not stretch tubing more than 3 times its resting length. Example: A 12” tube should not be
stretched to more than 36” total length.
•Always stand or sit on the base when performing exercises with tubing attached.
•Clean your exercise station with a non-abrasive cleanser.
•Do not stand on base with cleats or spiked shoes.
•Use only a Thera-Ban
d
SDS® (Slow Deflate System) Exercise Ball with Exercise Station

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. Lay on your side on the ball,
stabilizing with one arm on the floor. Cross
your top leg over your bottom leg, and keep
your feet on the ground.
Accessories: Exercise Ball
Prone Ball Stretch
Place an Exercise Ball in the center of the
station. Lay on the ball on your stomach and
relax your hips. Keep your feet on the ground
and use your arms to stabilize on the ground.
Accessories: Exercise Ball

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 & slowly return.
Variation: Perform with Exercise Handles.
Overhead Press (Deltoids, Traps)
Accessories: Ball, Long Tubing, Exercise Bar
Sit on the exercise ball. Begin with bar behind head
and hands at shoulder level. Extend elbows upward
until straight. Keep your back straight. Hold & slowly
return.
Variation: Perform with Exercise Handles
Front Raise (Deltoids)
Accessories: Ball, Medium tubing, Exercise Handles
Sit on the exercise ball. Grasp handles at waist level.
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.

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.
Elbow Curls (Biceps)
Accessories: Ball, Short tubing, Exercise handles
Sit on the exercise ball. Grasp handles at waist level
with elbows extended. Keeping your elbows by your
side, bend elbows and lift palms upward. Keep your
back straight. Hold & slowly return.
Variations: Perform with Exercise Bar or perform in
standing with long tubing.
Elbow Extension (Triceps)
Accessories: Ball, Long tubing, exercise handles
Sit on the exercise ball. Grasp handle behind head at
shoulder level. Extend elbow, lifting hand toward
ceiling. Keep your back straight. Hold & slowly
return.
Variation: Perform laying in bridge position on ball
with short tubing

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)
Accessories: Exercise Bar, Medium or Long
tubing
Begin standing on exercise station with feet a
shoulder width apart. Place exercise bar on
shoulders behind the neck. Slowly bend knees,
keeping your weight through heels, and knees
behind the toes. Keep back straight. Hold & slowly
return.
Variation: Perform with bar on chest for front
squat.
Lunge (Quadriceps, Gluteus Maximus)
Accessories: Exercise Bar, Long tubing
Stand on the exercise station in a wide stance, with
one foot on each side. Begin with Exercise Bar on
your shoulders behind your neck. Bend your
knees, lowering your hips to the floor. Keep your
back and neck straight, and front knee behind the
toes. Hold and slowly return.
Variation: Change the attachment position of the
tubing for different resistances

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. Hold and slowly return.
Calf Raise (Gastroc-Soleus muscles)
Accessories: Exercise Bar, Long tubing
Stand on the edge of the exercise station, with your
heels off the edge. Place the exercise bar over your
shoulders, behind your neck. Keeping your knees
straight, lift up onto your toes. Hold and slowly
return.
Strengthening Exercises : Back & Core
Abdominal Curl (Abdominals)
Accessories: Exercise ball, short tubing, handles
Lay on ball in a bridge position with feet flat on the
ground. Grasp the handles at shoulder level with
your elbows bent. Curl your trunk up off the ball,
keeping your back on the ball. Keep your hips from
sagging down. Hold & slowly return.
Variation: Perform with arms extended overhead
for more challenge

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.
Sitting Arms & Legs Stabilization (Abdominals,
Back Extensors)
Accessories: Ball
Sit on the exercise ball. Alternate lifting one arm
and the opposite side hip while stabilizing your
hips on the ball. Keep your back straight, and
avoid rounding your back.
Prone Arms & Legs Stabilization (Abdominals,
Back Extensors)
Accessories: Ball
Lay prone on the exercise ball on your stomach.
Alternate lifting one arm and the opposite side leg
while stabilizing your hips on the ball. Keep your
back straight, and avoid arching your back.

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.
Keeping your knees straight, kick your leg outward
against the tubing, slightly behind your body. Avoid
bending or rotating your trunk. Hold and slowly
return.
Variation: Progress to a balance board
Hip Extension Kick on Foam
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.
Keeping your knees straight, kick your leg backward
against the tubing. Avoid bending or rotating your
trunk. Hold and slowly return.
Variation: Progress to a balance board
Biceps Curl on Balance Board
Accessories: medium or long tubing, exercise
handles, Balance Board
Stand on a balance board. Carefully grasp handles at
waist level with elbows extended. Keeping your
elbows by your side, bend elbows and lift palms
upward. Keep your back straight. Hold & slowly
return.
Variation: Perform on Stability Trainers, or while
standing on one leg.

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. Hold & slowly return.
Variation: Progress to a balance board
Lateral Raise on Balance Board
Accessories: medium or long tubing, exercise
handles, Balance Board
Stand on a balance board. Carefully grasp handles at
waist level with elbows extended. Keeping your
elbows extended, lift your arms outward against the
tubing to shoulder level. Keep your back straight.
Hold & slowly return.
Variation: Perform on Stability Trainers, or while
standing on one leg.
Squat on Stability Trainer
Accessories: Exercise Bar, Medium or Long tubing,
Stability Trainers
Begin standing on Stability Trainers with feet a
shoulder width apart. Place exercise bar on shoulders
behind the neck. Slowly bend knees, keeping your
weight through heels, and knees behind the toes.
Keep back straight. Hold & slowly return.
Variation: Perform while standing on one leg, or
progress to a balance board.

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 & leg
stabilization, prone arm & leg stabilization
Quadratus Lumborum Side Bend
Obliques Side Bend, Abdominal Curl
Back Extensors Sitting arm & leg stabilization, prone arm
& leg stabilization