Romford and Ilford Chiropractic Clinic

1. Romford & Ilford Family Chiropractic Ltd
313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX
Website: www.chiropracticcare.co.uk Email: info@chiropracticcare.co.uk Tel: 0208 252 1010
Thera-band® Exercise
Make sure you have the correct strength Thera-band for your level of capability;
The Pink Thera-band can be used for beginners and older age adults. Blue for healthy adult
beginners
Grey for intermediate to advanced Thera-band users, or those who have completed a course with
our exercise professional.
When using always remember to adopt the ‘neutral spine’ or navel back to spine manoeuvre, to
ensure good posture and remember to maintain good breathing technique by exhaling on the effort.
The Clam shell - gluteal (meduis)
This exercise is designed to strengthen the smaller muscle at the top side of the buttock which is a
common weak point in the posterior chain.
Lying on the side attach a Theraband around the outside of the upper thighs towards the top of the
knees. Try to open up the knees to approximately 30-45 degree angle to a mild point of tension.
Return to start position maintaining a little tension on the band during the entire exercise. Repeat the
action 8-10 times. . Increase number of sets and repetitions as you progress in ability.