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Client Self Care- Supplement A
Client Instructions
Elastic Resistance Training (ERT)
• Research has proved ERT provides as much benefit as weight training machines1
• American College of Sports Medicine (ACSM) recommends strength training 2-3
days per week, for 8-12 repetitions of each set to mild fatigue on last repetition,
for all ages of adults
• ERT can enhance strength, flexibility, speed, balance, gait, mobility and agility
• ERT can increase muscle mass and decrease body fat
• ERT makes exercise functional, and efficient by working single or multiple muscles at
a time
• Elastic bands are portable for travel anywhere
Thera-Band Elastic Bands
• Different colors of band correlate with different levels of resistance
• Progress to a higher level of resistance as strength improves
• Examine the band before each use for tears that may cause the band to break
• Do not store band in direct sunlight or extreme heat or cold
• Clean band with mild soap and water, dry flat, dust with talcum powder
• Elastic bands are not toys, protect your eyes, don’t snap band toward anyone
Thera-Band Exercise Ball
• Remove all objects that may puncture ball (rings, watches, belts, keys, pens, etc.)
•
If you don’t have good balance, use only with supervision
• Move slowly while changing position on the ball as it could roll out and cause injury
•
Inspect the ball before each use, if damaged discontinue use
• Do not expose ball to direct sunlight or extreme heat or cold
• Clean with mild soap and water using soft cloth
• Do not use ball outside
1 Strength Band Training by Page and Ellenbecker, Human Kinetics, 2005, www.humankinetics.com
Thera-Band
Hand Wrapping
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HIP Stretches
Quadratus Lumborum (QL)/Erector Spinae Stretches:
Stretch #1
Repeat Stretch 2-3 times
L R (L= left side stretch, R= right side stretch)