A strong back is essential for encouraging good posture, avoiding back pain, and maintaining overall health. There are many ways to strengthen your back, but the TRX is a fun and versatile way to switch up your routine and get stronger. The TRX will not only help to strengthen your body, but will also challenge your balance, meaning you will engage more muscles and improve your balance throughout your workout.
Most of us sit far too much, and in this position, we begin to round our upper backs. This causes the muscles of the chest to tighten and the muscles of the back to stretch out. This imbalance leads to back pain and other health problems over time. Doing exercises such as the ones in this article are essential for keeping your spine young, healthy, and functioning optimally.
You can do this exercise routine as a circuit or one exercise at a time. For the circuit, complete one set of each exercise back to back, take a break and then go through the circuit as many times as you like. Alternatively, do 1-3 sets of each exercise, taking a short break between each set, and then move on to the next exercise. You will find the circuit is quicker, but will likely be more challenging as there is less rest between exercises.
1. Rows
Begin by standing with your feet hip-width apart and your knees slightly bent, facing the attachment point of the TRX bands. Hold one handle in each hand and lean back slightly to create tension in the bands. Begin with your arms outstretched, making sure not to hyper-extend your elbows. Pull your elbows alongside your body and back, squeezing your shoulder blades together at the end position. Imagine there is a pencil vertically between your shoulder blades and you are trying to squeeze it. Pause for a moment, then slowly straighten your arms, returning to the starting position.
Perform 1-3 sets of 10 repetitions.
Modifications: To make this exercise easier, decrease the angle of your body. To make this exercise more challenging, lean back further so you are supporting more of your body weight.
The next three exercises are variations of a similar movement. They are great for strengthening your back and are often prescribed as a way to improve posture and strengthen the shoulders.
2. W’s
Begin by standing with your feet hip-width apart and your knees slightly bent, facing the attachment point of the TRX bands. Hold one handle in each hand and lean back slightly to create tension in the bands. Begin with your arms outstretched, making sure not to hyperextend your elbows. Pull back with your arms, bending your elbows to create a “W” shape. Make sure to keep your shoulders down away from your ears. Squeeze your shoulder blades together at the top of the movement and pause. Slowly return to the starting position.
Perform 1-3 sets of 10 repetitions.
Modifications: To make this exercise easier, go through the movement without the TRX. Lie face down on the floor and go through the same arm movement. To make this exercise more challenging, lean back further so you are pulling more of your body weight with your arms.
3. Y’s
This exercise is similar to the W’s, but you will be creating a “Y” shape with your arms instead. This exercise can be more challenging, so adjust your stance accordingly.
Begin by standing with your feet hip-width apart and your knees slightly bent, facing the attachment point of the TRX bands. Hold one handle in each hand, leaning back slightly to create tension in the bands. Begin with your arms outstretched, making sure not to hyper-extend your elbows. Pull your hands up above you to make a “Y” shape with your arms. Do not bend your elbows like in the W’s, but also make sure not to hyperextend them. Keep your shoulders down away from your ears. Squeeze your shoulder blades together, then return slowly to the starting position.
Perform 1-3 sets of 10 repetitions.
Modifications: To make this exercise easier, go through the movement without the TRX. Lie face down on the floor and go through the same arm movement. To make this exercise more challenging, lean back further in the starting position so you are supporting more of your body weight with your arms.
4. I’s
Similar to the W’s and Y’s, this exercise will help strengthen your upper back and improve your posture.
Begin by standing with your feet hip-width apart and your knees slightly bent, facing the attachment point of the TRX bands. Hold one handle in each hand, leaning back slightly to create tension in the bands. Begin with your arms outstretched, making sure not to hyper-extend your elbows. This time, raise your hands directly up above you, keeping your arms straight (but not hyperextended). Keep your shoulders down and away from your ears. Depending on your shoulder mobility, you may or may not be able to get your hands above your shoulders. Just go as far as you comfortably can, then slowly return to the starting position.
Perform 1-3 sets of 10 repetitions.
Modifications: To make this exercise easier, go through the movement without the TRX. Lie face down on the floor and go through the same arm movement. To make this exercise more challenging, lean back further in the starting position so you are supporting more of your body weight with your arms.
Keeping your upper back strong is vitally important to good posture. Try and go through these exercises 2 or 3 times a week and you’ll be sure to see a remarkable improvement in your back strength.
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