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Grab the band 1/4–1/2 of its length and place it just below your
hip, bending knees slightly and pointing toes out. Attach your
other hand on top, and bend down into a squat.
EXERCISE Band PROGRAM
1. Grab the band on each end, breathe in, and raise the band
over your head.
2. Breathe out, raising the band over your head and bending your
arms. Lean back slightly.
3. Return to position 1, breathe in, and lean to one side.
Breathe out. Lean to the other side.
4. Take a deep breath in, then a deep breath out, and lean
forward, keeping your back flat.
5. Try to complete these stretches 5–10 times a day.
1 2
3 4 5
1 2
STRETCHES
CHOPPERS
1 3
Good for shoulders and upper
back
Reach over your shoulder into a standing position.
Complete 2–3 sets of 10–15 repetitions.
Watch the exercise band instructional videos online at
washington.edu/wholeu/videos.
http://washington.edu/wholeu/videos
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Sit on the ground and put the band at the balls of your
feet.
Place one end of the exercise band on the ground beneath your
foot. Place your other hand on your hip.
1 2
1 2
BaCK ROW
BICEP CURLS
2 3
Place the end of the band under your foot and grab the band.
Place your non-working hand on your hip.
1 2 3
SHOULdER PRESS and BICEP CURL
Keeping your back straight, squeeze your shoulder blades
together while rowing back. Make sure to keep your elbows in line
with your body.
Complete 1–2 sets of 10–15 repetitions.
With your palm facing away from your body, and your elbow
pressed against your waistline, curl your forearm upwards.
Complete 2–3 sets of 8–15 repetitions.
Do a bicep curl. Raise your arm to pull the band over your
head.Bring the band back down in a reverse bicep curl.
Complete 2 sets of 10–15 repetitions.
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Place the band behind you at your upper back. Hold the band at
your armpits.
Place the exercise band under your foot, and rest your
non-working hand on your hip.
1 2
1 2 3
CHEST PRESS
FROnT & SIdE RaISE
3 3
Raise your arms above your head, look up, and grab the band
mid-way.
1 2
PULL dOWnS
Grab the band and lift until your wrist is parallel to your
shoulder.
Extend your arm to the side and perform the same raise.
Complete 2 sets of 10–15 repetitions.
Pull the band down to your chest, widening your arms as you pull
down.
Complete 2–3 sets of 10–15 repetitions.
With feet shoulder width apart, and knees slightly bent, extend
your arms outward, and pull back in.
Complete 2–3 sets of 10–15 repetitions.
