With all exercises, posture and body alignment is critical. Keep the shoulders and hips aligned, tighten the abdominals, and relax the knees. Be sure to practice the safest posture possible by maintaining a natural spinal curve

Use the band or tubing prescribed by your physician or therapist for the prescribed sets and repetitions. Rest between sets.

Include proper warm-up and cool-down activities with your elastic resistance training program.

Perform all exercises in a slow and controlled manner. At no time should you feel “out of control”; remember to control the band or tubing rather than allowing it to control you. Do not allow the band or tubing to snap back.

Avoid hyper extending or over-flexing joints when exercising. Don’t lock the joints.

Breathe evenly while performing these exercises. Exhale during the more difficult phase of the repetition. Don’t hold your breath.

For beginners, perform the exercises without the band or tubing until you are comfortable, then add resistance. Begin with 8 to 10 exercises that target major muscle groups.

Exercise with the colour band that was prescribed for you, or with a colour that allows you to complete 2 to 3 sets of 10 to 15 repetitions with mild fatigue on the last set.

Progress to the next colour band when you are able to easily complete the 3 sets of 10 to 15 repetitions.