The stretching and flexibility segment of your exercise program is an integral component in the journey to a healthy and fit body.  Add the TRX for variety and results! Prior to all stretches, perform a 5-10 minute general body warm-up and before each stretch set the body up with the head/neck in neutral, the shoulders rotated back/down, rib cage lifted, navel pulled toward the spine, pelvic floor pulled up/in, knees relaxed and inhale as you enter the stretch; exhale as you leave the stretch and breathe rhythmically throughout. Prior to beginning any exercise program, please consult your physician.

Add the TRX for variety and results!

TRX Spinal Stretch

Begin standing facing the TRX anchor point, holding the handles, extend your arms forward

Hinge at your hip joint and lower the body toward the floor pointing the tailbone to the wall behind you as though you were performing a squat

Weight in the heels, you should be able to wiggle your toes throughout

Spine is straight from the top of the head to the tailbone

Arms are straight throughout

Hold this position for 15-30 seconds to a point of tightness, never pain

You should feel this stretch from thoracic/lumbar spine including sides of the torso and the gluteus maximus

TRX Stretch (for hip abductors)

Begin standing facing the TRX anchor point, holding the handles, extend your arms forward

Cross the right foot above the left knee forming the #4

Place all of the body weight into the left heel and hinge from hip joint lower the body toward the floor and point the tailbone to the wall behind you

Rather than letting the spine lower toward the floor as you do in the lower back stretch above, in this stretch, keep the torso lifted with the spine lengthening

Arms are extended throughout

Hold this position for 15-30 seconds to a point of tightness, never pain

You should feel this stretch in the outer, upper hip of the crossed leg as well as the center of the gluteus maximus; then switch to the other side

Hamstring TRX Stretch

Begin standing facing the TRX anchor point, holding the handles, extend your arms forward

Body is erect

Feet are shoulder distance apart to start

Hinge from the hips flexing the left knee and pointing the tailbone to the wall behind you, weight in the left heel

Keep the right leg extended with a relaxed knee and bring the toes toward the right shin

Let your body sink toward the floor feeling this stretch in the right glutes/hamstrings/calf/Achilles tendon

Hold this position for 15-30 seconds to a point of tightness, never pain and then switch to the opposite side

Hip Flexors/Quadriceps TRX Stretch

Being standing, facing 90 degrees from the TRX anchor point, holding both handles in the interior hand

Interior arm is extended and you are positioned far enough away from the anchor point to ensure the straps stay taut

The interior leg is relaxed at the knee joint, then take your outside hand and hold on to your outside foot/pant leg or shoe/sock

Bringing the heel toward the buttock, kneecap facing the floor and thighs are parallel to one another

Hold for 15-30 seconds to a point of tightness, never pain, and then switch to the opposite side

You will feel this stretch in the front of the hip and thigh

Jackie Wright is the owner/manager of Mountain Life Fitness, LLC located in Granby, Colorado.  She may be reached at her website at www.mtnlifefitness.com and her email at jackie@mtnlifefitness.com

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