Fitness WOD: Active Recovery TRX

 

For today’s Active Recovery Day, Chris Manzano shows you seven basic stretches that you can do using the TRX suspension training system. The TRX and other similar home equipment use straps that can be adjusted and manipulate your body weight and gravity to give you varying ranges of resistance. Using these principles, stretching with the TRX is extremely easy and can be done by just about every able-bodied person!

Remember, only stretch to the point of minor discomfort, never pain!

Squat Hold Stretch

Reps: 2-3 sets; 30-60 secs each

How to Perform: Facing the anchor point: holding the handles and extending your arms, lean back, and come down into a normal squat. Hold this position and use your arms to control the amount of weight used to stretch. Tip: try rocking side to side with a wider stance you target more muscles!

Upper Back Stretch

Reps: 2-3 sets; 30-60 secs each

How to Perform: Facing the anchor point: holding the handles and extending your arms, relax your shoulders and your scapulas (shoulder blades) and allow your upper back to round. Maintain tightness in your core and stay stable in your feet.

Latissimus Dorsi/Low Back Stretch

Reps: 2-3 sets; 30-60 secs each

How to Perform: Facing the anchor point: holding the handles and standing tall, extend your arms and slightly lean back. Once there is no slack in the straps, slowly hinge your hip back until you feel a stretch in your latissimus dorsi (under your armpit) and lightly in your low back. Maintain a stable base tightness in your core with controlled breathing.

I Stretch

Reps: 2-3 sets; 30-60 secs each

How to Perform: Facing away from the anchor point: slowly walk forward while allowing your arms to raise into an “I” position and by stretching to the point you feel comfortable.

Y Stretch

Reps: 2-3 sets; 30-60 secs each

How to Perform: Facing away from the anchor point: slowly walk forward while allowing your arms to raise into a “Y” position and by stretching to the point you feel comfortable.

T Stretch

Reps: 2-3 sets; 30-60 secs each

How to Perform: Facing away from the anchor point: slowly walk forward while allowing your arms to move into a “T” position and by stretching to the point you feel comfortable.

Inverted-V Stretch

Reps: 2-3 sets; 30-60 secs each

How to Perform: Facing away from the anchor point: slowly walk forward while allowing your arms to be pulled behind you, or an inverted “V” position, by stretching to the point you feel comfortable.