Romford & Ilford Family Chiropractic Ltd provides information on proper Thera-band exercise technique and lists recommended strengths for different capability levels: the pink Thera-band for beginners and older adults, blue for healthy adult beginners, and grey for intermediate to advanced users. Instructions are given for a bicep curl exercise, describing two steps - pulling the hands up towards the chest while keeping the abdominal wall tight and elbows tucked into the sides, repeating 8-10 times over two sets.