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1 ANKLE & WRIST WEIGHTS EXERCISE MATS Thera-Band Comfort Fit Ankle & Wrist Weight Sets Neoprene exterior with adjustable strap and soft terrycloth interior Retail packaged, ideal for at-home use Reflective trim Safety instructions included Red Pair (450 g/1 lb each) Green Pair (680 g/1.5 lb each) Blue Pair (1130 g/2.5 lb each) Thera-Band Exercise Mats Made of high-density polyethylene, a lightweight non-pvc material Easy to clean surface feels soft to the touch Waterproof, wear resistant, and designed for maximum support Supplied with pre-drilled hanging holes and two elastic straps for easy storage Choose from three vibrant colors in 60 cm (24") or 102 cm (40") width, 190 cm (75") length Individually packed in clear zipper bag 60 cm (24") 190 cm (75") x 1.5 cm (.6") Thera-Band Blue Thera-Band Green Thera-Band Red 60 cm (24") 190 cm (75") x 2.5 cm (1") Thera-Band Blue Thera-Band Green Thera-Band Red 102 cm (40") 190 cm (75") x 1.5 cm (.6") Thera-Band Blue Thera-Band Green Thera-Band Red For more information, visit 35

2 Recommended exercises for Shoulder Thera-Band Cuff Weight Scaption Attach the cuff weights to your wrists. Lift your arm out to your side and slightly forward (about 30 degrees from your body). Keep your elbow straight and palm facing forward. Lift to shoulder level, hold and slowly return. Thera-Band Cuff Weight Prone Flexion Attach the cuff weight to your wrist. Lay on your stomach with your arm hanging by your side. Lift your arm upward until it s level with your body. Keep your elbow straight and thumb pointing upward. Hold and slowly return. Thera-Band Cuff Weight Prone External Rotation

3 Post Hip Fracture Exercise Program Description: Hip fracture exercise protocol from Baltimore Hip Study (Yu Yahiro 2009) Patients performed 3 sets of 10 repetitions of each exercise and gradually increased the resistance using the Thera-Band system of color progression. Sessions were held 5 times per week with some supervised sessions at home. Step-Up Step up onto stairs or steps facing forward. Use the railing or other sturdy object for balance if needed. Thera-Band Cuff Weight Standing Hamstring Curl Attach the cuff weight just above your ankle. Keep you knee steady as you bend your knee, bringing your heel upward. Hold and slowly return. Stand next to sturdy object for support if needed. Thera-Band Cuff Weight Straight Leg Raise

4 Attach the cuff weight to your ankle. Bend your opposite knee to about 90 degrees. Lift your leg until it is parallel with your other thigh, keeping your knee straight. Hold and slowly return without letting your knee bend. Thera-Band Hip Flexion Loop the band around your ankle, and stabilize the other end of the band to a stationary object near the floor. Face away from the attachment, keep your knees straight and kick forward. Keep your back straight, and avoid leaning or bending over. Hold and slowly return. Thera-Band Hip Extension (Kick Backs) in Standing

5 Begin by looping the middle of the band around the ankle of the exercising leg. Place the ends of the band under the opposite foot to stabilize the band and grasp the ends in your opposite hand. Keeping your knee straight, extend your leg backwards against the band. Hold and slowly return. TIP: Keep your back straight; don't lean over. Thera-Band Hip Abduction (Kick Outs) in Standing Begin by looping the middle of the band around the ankle of the exercising leg. Place the ends of the band under the opposite foot to stabilize the band and grasp the ends in your opposite hand. Keeping your knees straight, kick your leg outward against the band. Hold and slowly return. TIP: Keep your back straight; don't lean over. Thera-Band Ankle Dorsiflexion (Foot Raises) in Sitting Begin by wrapping the middle of the band around the foot of the ankle you are exercising. Place the ends of the band under the opposite foot to stabilize the band. Grasp the ends of the band at your opposite knee. Lift your foot upward against the band. Hold and slowly return. Thera-Band Ankle Calf Raise in Standing

6 Place the middle of the band under the balls of both feet. Grasp the ends of the band at your hips. Keeping your elbows straight, raise your heels off the floor. Hold and slowly return. Thera-Band Shoulder Front Raise in Sitting Place one foot over the middle of the band, securing the band on the floor (wrap band around foot for extra security). Grasp both ends of the band. Keeping elbows straight in front of you, lift the bands to shoulder level. Keep your thumbs pointing upward. TIP: Keep your back straight and tummy tight. Don't perform this exercise if it causes shoulder pain. Don't hold your breath, and relax between each repetition. Thera-Band Shoulder Seated Row in Sitting

7 Extend your legs and wrap middle of band around feet. Be sure band is secure by wrapping the middle around your feet so it won't slip. Grasp both ends of band with elbows straight. Pull band upward and back, bending elbows. Slowly return to starting position. TIP: Keep your knees and back straight. Thera-Band Elbow Extension in Sitting Stabilize one end of band in opposite hand with elbow straight. Grasp band with elbow bent. Keep elbow behind your side. Straighten your elbow, pulling the band backward. Hold steady with opposite hand. Slowly return to the starting position. Repeat on other arm. TIP: Keep your stabilizing arm straight. Thera-Band Elbow Curl in Sitting Place one end of the band securely under your feet and grasp the other end of the band with your palm facing forward. Keep elbow at your side. Keeping wrist straight, bend elbow, bringing your hand to shoulder. Slowly return to the starting position. TIP: Keep your back straight. Don't hold your breath, and relax after each repetition.

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