Quick easy back stretches with TRX
Back tight after a hard training session, sports training or long stressful work days? These quick easy back stretches using the TRX suspension trainer only take 2 minutes and get you that tight muscles release you need so you can get back to your activities. No suspension trainer? No worries we got your back on that too!
Step 1: Warm up with 4-5 minutes of cardio or mobility work. You need to increase blood flow to all areas of the body before stretching especially when you’re feeling very tight. Not only will this make your stretch session easier but you’ll be able to get through it quickly.
Step 2: Move through each stretch 3-4 times in a circuit then repeat one more time. This is a dynamic stretch routine that uses active and contract release stretch techniques that release tension quickly so no need to hold anything for any length of time.
Step 3: The best tool for this routine is a suspension trainer which can be used for total body strength, core, glute work, cardio and so much more but if you don’t have access to straps now and you need tight back relief stat then a rope or heavy band or a full cable stack can all work too.
Dynamic Back Stretches with Suspension Trainer
Rocking Fly - Face away from anchor point, stand feet hip width apart, holding suspension trainer with arms straight out to the sides, step forward and squeeze shoulder blades together as you rock onto the ball of back foot. Rock back and forth 3-4 times then switch sides. Keep upper back and core engaged, head back and shoulders away from the ears.
Overhead Lateral Bend - Face away from anchor point, stand feet slightly wider than hip width, holding suspension trainer with arms straight overhead, push hands into handles and reach both arms to one side as you reach opposite hip and rib cage out to the other side. Return to center and repeat 3-4 times or alternate from side to side 3-4 times. Keep back neutral, head aligned with spine, knees soft and heels grounded.
Side Lunge Sit - Face sideways from anchor point, stand feet hips aligned with anchor point, holding suspension trainer from the side, step outer foot forward and lean away from the TRX, step back to lunge all the way to the floor until almost sitting, lift half way and sit further and further 3-4 times then switch sides. If going this deep is not possible the standing torso hip dip is a great alternative too.
Overhead Squat Hang & Swing - Face anchor point, stand feet hip width apart holding suspension trainer with arms slightly bent, straighten arms and bend knees to lower into a deep squat (chair sit position works too if deep squat is not possible), hang out there for a few seconds then swing hips from side to side 3-4 times. Be sure to keep knees aligned over heels, back straight, head aligned with spine and not allow legs to begin to straighten or back to round.
Need Customized TRX Stretch or Strength Routine?
Do you have specific goals or trying to work around certain injuries or other health issues? We can design an in home TRX routine that fits your body, your goals, your lifestyle and your home gym setup. One on one private studio, home gym, outdoors or online training sessions are always available. Training packages are flexible to your needs.
