If you have a suspension trainer set up at the gym or at home, it is a great thing to use for stretching.
Here are 3 upper body stretches that you can do with the suspension trainer.
Rick Kaselj, MS
I am Dan Long and welcome to Suspension Revolution. Today I am going to share with you, 3 Upper Body Stretches on a TRX.
Stretching is important.
Obviously, I preach it all the time. Make sure you get 3 to 5 minutes of stretching before your workout and maybe a 3 to 5 minute cool down after your workout to prevent a lot of injuries and also keep you in great shape, keep those muscles feeling elongated and also keep them from building so much lactic acid. That is the key, fast recovery equals a happy body.
Let’s get into it. We are going to do 3 exercises for stretching the upper body.
#1 – Simple Upper Back Stretch
Simple Upper Back Stretch
This is one of my favorites. TRX is out in front, the handles are out in front. You are going to separate your feet nice and wide. Bring this so that it’s about eye level then once you have separated your feet, point your toes out and then lower your shoulders nice and low so that now from the back of your hips all the way to your hands you should be almost level.
When you do this you are going to feel this in your hamstrings, your calves, your upper back, your rhomboids, your traps, in your shoulders, and your triceps too.
That’s the amazing thing about TRX, right, it hits over 600+ muscles at one time.
Hold this stretch for 20 to 40 seconds.
We are doing this stretch mainly for upper back and it also engages the shoulders.
#2 – Full Body Roll Out
Full Body Roll Out
We are going to transition into a full body roll out that really stretches the shoulders.
Feet together, body straight, keep the hips in, roll the body out, hold this stretch and hold it for as long as you can. You might see my body is shaking a little bit, it never goes away.
And then once you feel like you have to let go of the TRX straps just bring it back for a second, release, and then back into it hold it up.
Try to get the body to be completely straight like a surf board and hold that stretch for 20 to 40 seconds, taking a break in between as long as you need to. This is amazing for your shoulders and your core.
#3 – Chest Stretch
You get stretches on a TRX unlike anything you can ever get a stretch on and this one is something that is really amazing.
Knuckles facing out, your palms are facing inward, offset foot position and take the arm out. Chest comes out, chin up, arms out by the side and hold this stretch. Now you are going to feel stretching going on all in your chest. Be careful that you don’t do it too fast, control your movement.
Now I got a surprise for you.
Once you feel comfortable in this position, shift and twist the torso. Bring that hand behind your glutes, the other hand above the head, and stretch on the left hand side.
Shift and Twist the Torso
Again this is working all of your chest muscles, your pec muscle is going to be on fire and there is nothing better than going side to side on one apparatus without having to take any movements or any machine or any weight. It’s all in one simple TRX apparatus.
If you are doing my Suspension Revolution program, you are going to see a lot of exercises that are in there that are going to actually really help if you do this stretch when you are doing upper body.
Come back to full center just like this, stretch it out, chest up, chin up, look straight and then make one simple shift bring the other foot to the front, that calf starting to getting tired, and then hands above and lean forward.
Again, now we are stretching calves, we are stretching shoulders, we are stretching upper body, and we are also stretching shoulders. Hold these positions for 20 to 40 seconds. Implement this with your Suspension Revolution program with all your follow along videos and I promise you’re going to have an amazing workout. You will stay nice and lean and fit for a long time. That’s what we want. I care about you. I want to make sure that you are staying fit and you are getting your stretching in.
If you would like a stack more of suspension exercises, make sure to check out Suspension Revolution 2.0 over here:
Thank you so much for reading and I will see you over here.