These exercises require you to attach your theraband onto some kind of sturdy support, I suggest a door. You can either have an open door and wrap the band around both door handles (as I do in the video) or you can tie the band onto the handle of a closed door (tie the middle of the band onto the handle so you have two even lengths of band to hold onto). If you are tying your band onto a closed door, make sure the door either opens away from you or is locked so you don’t – with your ferocious strength – pull it accidentally open and whack yourself in the nose!
This video is suitable for everyone, and you can make the exercises easier or harder by making the band looser or tighter.