If you are working out regularly, you know all too well how common it is to experience pain due to inflexibility. Pain is a common denominator that everyone can understand. As a preventative measure, stretching will save you a huge amount of time, prevent injury, and improve your conditioning overall. Mobility and flexibility are both essential parts of every fitness program but are often overlooked. The TRX Suspension trainer is a great way to improve your flexibility and diminish the aches and pains you may experience after your workouts.
The TRX Suspension trainer allows you to unload your bodyweight while doing specific movements. By unloading some of this weight, it is possible to safely move through a greater range of motion. By standing closer or farther away from the anchor point, you may add resistance and leverage to each stretch. This helps you safely pull your body to a range of motion that might not otherwise be safe or achievable. Rather than laying on the ground and statically stretching, the TRX allows you to move seamlessly from one to the next, mimicking how the body moves in daily life. The help of the straps allow you to reinforce proper body mechanics and posture, keeping your chest high and shoulders back during movements.
To improve mobility, try squats and wall slides while using the TRX Suspension trainer. Though many people are capable of squatting without assistance, they may not be able to achieve a full range of motion with limited hip mobility. Place the straps at mid-length, stand facing the anchor point, and drop your hips straight down to the floor into a pain-free squat. Make sure you are not using the straps to pull yourself up, but rather pushing through your heels and using your quads, hamstrings, and glutes to return to the starting position. Wall slides are a great way to improve core stability and learn how to control the scapula. With the straps at mid-length, stand facing the anchor point and place the back of your hands in the foot cradles, bring both arms into a goal post formation. Keep constant backwards tension in the foot cradles, pressing your hands above your head, not allowing your back to arch as you reach up. Return back to the starting position without releasing tension in the straps.
Flexibility is also another component of fitness that can be easily achieved in the TRX. Hold each stretch for about 30 seconds, or about four to six breaths. As a massage therapist, I have seen many clients with sciatic nerve issues or demonstrating signs of numbness down the lower extremity. By regularly stretching the piriformis, sciatic pain can be reduced, as well as knee pain and the symptoms of plantar fasciitis. Hold the straps at mid-length and stand about two or three feet away from the anchor point. Cross one leg over the other and gently lower yourself towards the floor. If you have difficulty with balance, you may perform this stretch while sitting on the ground. With the amount of time people spend slumped over at their desks, the pectoral muscles often become overtight, leading to back and shoulder issues in the future. With the straps at mid-length, stand facing away from the anchor point and walk forwards with your arms forming a “T”. Without leaning forward, step your feet forward while keeping your thumbs up towards the ceiling.
The TRX is a great way for everyone to improve their flexibility and mobility safely with proper form and posture. If you are having difficulty with flexibility or mobility, contact Stephanie from Blitz Body and Mind Massage Therapy at (716)866-3261 to schedule an appointment. Postural imbalances and mobility issues can safely and effectively be addressed so that you can move without pain!