Bands for Kids. By Phil Page, MS, PT, ATC, CSCS & Andre Labbe, PT
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1 Bands for Kids By Phil Page, MS, PT, ATC, CSCS & Andre Labbe, PT BAND PROGRAM FOR KIDS TIPS & PRECAUTIONS The Thera-Band Band Exercise Program for Remember to warm-up/cool-down Kids is designed specifically for physical Stretch before and after exercises education programs. By using simple elastic Maintain proper posture and keep back straight bands, a cost-effective program can be performed Perform slow and controlled motions Breathe properly during each exercise by any child in any setting. All major muscle Don t perform exercises that cause pain groups can be exercised with one piece of Always inspect band before use and discard if damaged equipment! Avoid sharp objects or jewelry when handling the band Contact a physician before beginning a program USING THERA-BAND RESISTANCE The National Strength & Conditioning Association (NSCA) recommends that youths perform strengthening exercises for the major muscle groups 2 or 3 days per week. Kids should use a resistance level that allows them to perform 1 to 3 sets of 12 to 15 repetitions of each exercise. The resistance level and color of band may vary between exercises. To increase the resistance, simply move to the next color band. Proper form is most important! For more information on resistance training for youths, visit
2 SHOULDERS CHEST Lateral Raise Chest Press Stand on the middle of your band. Grasp each end of the band at waist level at your side. Raise arms from your side, keeping your elbows straight. Hold & slowly straight and abdominals tight. Don t go above shoulder level if it causes pain. Wrap the band around your shoulder blades and bring the ends underneath your arms. Grasp ends of band at shoulder level. Extend your arms forward, straightening your elbows. Hold & slowly your back. Bow & Arrow Front Raise Hold both ends of the band at shoulder level. Extend your forward arm and keep your elbow straight as you pull the other end of the band like a bow & arrow. Hold & slowly straight. Stand on the middle of your band with both feet. Grasp each end of the band at waist level in front of you. Raise arms forward, keeping your elbows straight. Hold & straight and abdominals tight. Don t go above shoulder level if it causes pain.
3 BACK ARMS Lat Pull Down Biceps Curl Grasp the band overhead with your elbows straight. Pull your arms downward, keeping your elbows straight. Stop at shoulder level. Hold & slowly return TIP: Keep your abdominals tight and avoid leaning over. Begin by standing on the middle of the band and grasp the end of the band with your elbow straight at waist level. Bend your elbow, lifting the band toward your shoulder. Hold & TIP: Avoid leaning over. Reverse Flies Triceps Extension Stand and grasp the middle portion of the band with both hands. Keeping your elbows straight, stretch the bands at shoulder level until you form a T with your body. Hold & Hold one end of the band above your head. Grasp the other end of the band and extend your elbow backward, while keeping your overhead elbow straight. Hold & straight.
4 HIPS & BUTTOCKS band around your ankles. Keeping both knees straight, extend one leg backward. Hold & Repeat on other side. band around your ankles. Keeping both knees straight, extend one leg outward. Hold & Repeat on other side. TIP: Avoid bending THIGHS Hip Extension Hamstring Curl band between both feet and lay on your stomach. Keep one knee straight and bend the other knee upward. Hold & Repeat on the other side. Hip Abduction Quadriceps Extension Loop the middle of the band around the foot. Bend the knee and grasp other ends of band just over your shoulder. Keep tension on the band as you extend your leg downward. Hold & Repeat on other side.
5 LEGS Squat Stand on middle of band with both feet. Grasp ends of band with both hands at waist level. Keep tension on the band as you squat down, bending your knees. Hold & straight. Don t squat if it causes knee pain. Leg Press Wrap the middle of the band around the foot, bending the hip and knee toward the chest. Grasp the ends of the band at shoulder level. Maintain tension on the band as you extend your knee and hip. Hold & slowly Repeat on other side. TIP: Don t arch your back.
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