Physical therapy bands are flat, stretchy latex or latex-free strips that add light, adjustable resistance to rehab exercises. They are cheap, portable and easy on joints, which is why physiotherapists hand them out so often after injuries and operations. The starter set below covers the upper body, hips and legs, but it is a general example: if you have been given a programme, follow that first, and check with your physio before adding anything that loads an injured area.
Bands come in colours that indicate how strongly they resist, from very light to very heavy. The order of colours is not standard across makers, so read the packaging rather than assuming. In rehab, lighter is usually better at the start. You should be able to complete every repetition slowly and with good control; if the last few are a struggle or your form slips, the band is too strong.
Flat bands without handles, often called therabands, are the most common in clinics. Tube bands with handles and small loop bands work too, but the exercises below assume a flat band roughly the length of your arm span.
| Exercise | Area | Set-up and movement |
|---|---|---|
| Seated row | Upper back | Sit with legs straight and the band around the soles of your feet. Pull the ends towards your ribs, squeezing the shoulder blades together, then release slowly. |
| Shoulder outward rotation | Rotator cuff | Elbow bent to a right angle and tucked at your side, band anchored at elbow height. Turn the forearm outwards, keeping the elbow in place. |
| Band pull-apart | Shoulders and upper back | Hold the band in front at chest height, arms straight. Draw your hands apart until the band nears your chest, then return. |
| Bicep curl | Front of the arm | Stand on the middle of the band, ends in your hands. Bend the elbows to bring your hands up, then lower with control. |
| Ankle push | Calf and ankle | Sit with one leg straight and the band around the ball of the foot. Point the toes away against the band, then let them come back. |
| Seated knee straightening | Front of the thigh | Sit on a chair with a loop of band around the ankle, anchored to the chair leg behind. Straighten the knee, pause, lower. |
| Clamshell | Outer hip | Lie on your side, knees bent, a small loop of band just above the knees. Keeping the feet together, lift the top knee, then lower. |
| Standing hip extension | Buttock | Hold a chair for balance, band anchored in front at ankle height and looped around one ankle. Take the leg straight back, keeping the trunk upright. |
A typical rehab starting point is one or two sets of eight to twelve slow repetitions on alternate days, building up as the movements get easier. Your physiotherapist may set different numbers for your injury, and their advice comes first.
Move forward in small steps, changing one thing at a time:
Mild muscle tiredness or soreness the next day is normal. Pain that is sharp, that lingers into the following day or that makes the original injury flare is a sign to drop back. The thinking behind pacing your return to activity applies to exercise just as much as to housework.
Store bands out of direct sunlight and away from radiators, since heat makes latex brittle. Wipe them clean and keep them away from sharp objects and rings. If you have a latex allergy, choose a latex-free version. Replace any band that has started to crack or has lost its stretch.
Ask your GP or physiotherapist before starting if you have had recent surgery, a fracture, a joint replacement or a neck injury, or if you have a heart condition or high blood pressure. After a road collision, for example, neck work has to match the stage of healing; treating whiplash injuries explains why gentle movement comes before any resistance.
Before your next appointment
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