Today’s post will highlight upper body exercises that can be performed using a thera-band. Thera-bands, also commonly known as exercise bands, are a great piece of exercise equipment to have in order to perform resistive exercise to assist in strengthening your muscles. Thera-bands are also great to have when ‘on-the-go’ as an easy way to incorporate exercise when traveling. As a general rule of thumb, the lighter the color of the thera-band, the easier it is to use when performing exercises.

In our PT Minute series, Dr. Maureen Ambrose, PT, DPT, OCS, OMPT, demonstrates three of her favorite thera-band exercises that target the upper body:

PTtip Thera-band Video

  • Rows
  • W’s
  • Straight Apart & Diagonal Pulls

Recommended Guidelines:

  • For these exercises, use a thera-band that is at a medium resistance level.
  • Remember to keep good posture while performing the exercises.
  • Keep your shoulders down; avoid letting your shoulders shrug upward.

Nutrition Tip

While it is important to make physical activity a part of your daily routine, we also like to emphasize nutrition and the importance of maintaining healthy eating habits. Our last post focused on fruits and vegetables as one component to a healthy well-balanced diet. Another component to a healthy diet is: protein. Proteins, alongside carbohydrates and fats, are one of the three major nutrients (called macronutrients) that we consume within our diets. Again, daily protein needs will vary from person to person depending on individual factors such as age, gender, weight, and activity level, but just like with fruits and vegetables, it’s beneficial to maintain variety in your choices and with protein, to also choose leaner options.

bean salad

If you find yourself wanting to try protein sources other than meat or dairy, then consider getting creative and trying plant-based protein sources as well! One example includes beans such as garbanzo beans, black beans, kidney beans, and pinto beans. An easy way to try a healthy protein packed meal is to make homemade vegetarian chili by adding a variety of your favorite beans and vegetables. Beans can even be added to pasta dishes, salads, homemade wraps, or soups as another way to include protein into your diet.

If you have any questions or would like to make an appointment with one of our physical therapists to help with your mobility, give our office a call today at 1-855-PT-First!


*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.


United States Department of Agriculture [USDA]. (2016). Nutrients and health benefits. Retrieved from:

USDA. (2016). Beans and peas are unique foods. Retrieved from: