6 Suspension Training Exercises to Help with Pain

6 Suspension Training Exercises to Help with Pain

I am Dan Long with Suspension Revolution. Today, I am coming to Rick Kaselj’s readers with a special video to show you how the suspension trainer can help you strengthen your shoulders, your lower back, your knees, and also your core so you can feel younger again and possibly even just rehab a past injury like I do my left shoulder.

Let’s get into it.

CLICK HERE to watch the video on YouTube

Now, I have a lot of professional athletes, moms, dads, and kids come to me.

About the Suspension Trainer

Let’s talk about that for minute. I had a gentleman come to me that was blown up by a roadside bomb. As a matter of fact, it’s the gentleman that is here. He is a ranger for our army and our military services.

He was blown up by a roadside bomb and had a messed up back and also a shoulder.

Now, I also have a past shoulder injury where I tore my rotator cuff, I also have separated my clavicle when I was younger and it’s been bothering me for many years until I got into suspension training.

Here’s the thing, with that military guy and also myself, I am using this as an example right now for you, we rehabbed him and myself with this apparatus.

Robinson Cano of the Yankees, one of the highest paid players ever, hired me because of this apparatus to take his game up a little bit and just be able to push the notch and the level up on his fitness because suspension training believes and it executes and it delivers something that you can’t get anywhere else.

How did I rehab my shoulders?

I am going to show you today.

The beauty here is that suspension training is all about bodyweight.

You can change it with one stance, you can move backwards and make it harder, you can move forward to make it easier, and you can do this at any age.

#1 – Supported Shoulder Movement

By applying a little bit pressure just with my finger tips, putting my feet together, correcting my posture with a little bit bent on the knees.

1 Finger Tips, Feet, and Bent positions

I can move my arms out like this and you can see that these canvas straps are moving with me.

2 move arms out

Supported Shoulder Movement

Now, inside the shoulder you can feel deep down in because suspension training hits deep down in the tissue which is strengthening areas that weights cannot do. I am moving out and I am moving back.

#2 – Supported Trunk Rotation

I can do a full rotation and see that by pushing down on my hands I can control the amount of resistance very easily. If I move the other way, this is great for golfing also. Then the other way again and then back down.

3 Full Rotation

Supported Trunk Rotation

#3 – Supported Rowing

If I put a little bit of pressure onto the handles like this and then I move in and then I move out.

4 Put a little bit of pressure onto the handles

Supported Rowing

#4 – Wide Squat with Shoulder Movement

I can separate my feet and do multiple movements. I can squat from my knees and then come up and move in. I can squat back down and I can rotate out.

5 multiple movements

Wide Squat with Shoulder Movement

All these movements are very good for the joints and the muscles and the tendons to strengthen.

Even my grandmother, I have her on a TRX, she’s almost 90 years old and she’s able to do these movements.

This movement obviously is pretty standard, right? But when you have a suspension trainer you can do multiple muscles at one time.

TRX works over 600 muscles at one time.

#5 – Single Leg Squat

When you run, some runners have runners’ knee like me. I used to run and got a runners knee. I was able to actually strengthen my left knee with a torn muscle by using suspension training by simple movements like these:

6 Single Hand Mode

Single Leg Squat

I can go to single hand mode. I can lower my strap down. I can put my one foot in my foot cradle just like this, now my core is engaged and my balance. I move myself away a little bit and I just move just a little bit and this will help strengthen my core at the same time it strengthens the muscles around my knee. There are extreme movements that you can get into but this is pretty basic, but you can see that even this is difficult.

The knee joints and the shoulders are keys to staying healthy but let’s talk about the lower back.

What are the lower back muscles? Rick is always telling you about how to fix your back pain, right?

Here’s the thing, I used a lot of Rick’s techniques for my back pain but I also use suspension training to strengthen my core muscles because I, 40 years old, L4 & L5 discs in my back slipped when I want to, right? Not anymore.

#6 – Suspension Training Plank

With suspension training I can do core exercises. I can go like this:

7 Double

I take it out from single hand mode. I put both my feet in the feet cradles. Now remember, lower back is tied to your core.

8 Plank Position

Plank position

Then I can come up into a plank position and this is strengthening my lower back and my core muscles. This is how I alleviated the pain of the military gentleman and also the pain of my lower back.

We ALL Have Injuries

We all have injuries. It’s a matter of maintenance. It’s a matter of how do we treat our bodies the minute we get an injury. I am not about medication and I am not about running to a chiropractor every time I want to fix something. I am all about preventive maintenance, Suspension Training.

This Suspension Revolution product that I created has 191 exercises with 5 months of training 3x a week and never ever even doing the same exercise twice. If you are looking for something that will help you with your knees, your shoulders, your back, your spine, and your core, everything, I promise you that this Suspension Revolution product is one of the best products that you would ever purchase and this is the answer to alleviating a lot of shoulder pain, back pain, and knee pain that I know we all suffer from. It happened for me and it has happened to tons of my clients and it can happen for Rick Kaselj’s readers, too.

I love having you here with me today. Thank you so much for watching this video and I will see you over here.

Dan Long


If you want more EFI articles and videos on Suspension Training, then check these out:

Advanced Unlock Your Tight Shoulders