Romford & Ilford Family Chiropractic Ltd provides information on proper Thera-band exercise technique. They recommend using the appropriate strength Thera-band based on ability and experience. For beginners and older adults, pink is recommended, while blue is for healthy adult beginners and grey for intermediate to advanced users. The document provides instructions for performing a seated row exercise with Thera-band, emphasizing maintaining good posture and breathing while pulling the hands toward the stomach in a controlled motion.

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 seated row
 From a seated position with arms extended in front, keep the abdominal wall tight, breath in and
pull both hands in towards the stomach,
 keeping elbows tucked into the sides. Keep head up, back upright and straight ensuring a secure
fixing point at feet or door handle.
 A stool, stability ball, chair or the floor area can be used for seating position, using either a door
handle, or feet as a fixing point. Repeat action 8-10 times completing two sets.