90 Degree Theraband

Put your arm in the 90 degree upright position. Similar to external/internal or pulls, keep the forearm parallel to the body, rotate down as far as you can go and return to start position. DO NOT LET FOREARM "SWING" BEHIND HEAD! CONTROL! Do the same motion facing the opposite direction and rotating behind the head and CONTROLLING the forearm from going in front of the head.

Forward Pull Theraband

Extend arm straight down along the side of your body facing away from wall/fence. Hold with palm facing the wall/fence. Pull away from the wall to the front of your body (similar to front raise). DO NOT LET ARM SWING BACK BEYOND BODY! Keep elbow and wrist locked.

Backwards Pull Theraband

Full extend your arm straight down along your side. Palm should face away from the wall. Pull straight back. DO NOT let your arm swing past your body to the front. CONTROL YOUR MOTION.

Forward Alphabet

Start your arm at an 90 degree upright angle. Extend it fully in front of you and "write" capital letter "A" in the air. Release back to your original position between each letter. One letter equals one rep. Write the letter backwards to work more muscles and ligaments. Work A thru O.

Reverse Throw Theraband

Get in an athletic power position, and go through your throwing motion in reverse (similar to starting a lawnmower). Be sure to reach back as far as you can. Band can stay in front of face or above and over head as you reach back.

Forward Throw Theraband

Normal Throwing motion. Be sure to fully extend on the load back and through the follow thru. DO NOT SHORTEN YOUR THROWING MOTION.

External Theraband

Pull theraband away from your core. Keep elbow anchored at the side. Keep 90 degree angle from your body. Do not let the band pull your arm past the midway point toward your core. CONTROL!

Internal Theraband

Keep the elbow tucked into your side. Do not let the forearm more than 90 degrees from your stomach. Stay controlled.