How To Recover From Your Workouts

How To Recover From Your Workouts

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Exercise and recovery go hand in hand. They work cooperatively and feed performance. Whether you are recovering from an injury, playing high level sports, trying to improve your overall health, or anywhere in between. Recovery has to be a part of your exercise program. And a well rounded approach requires multiple mediums.

You should think of recovery from your workouts as hands on methods like stretching and foam rolling, as well as commonly overlooked methods like sleep and nutrition.

 

Table of Contents

  1. Static Stretching
  2. Recovery Tools
  3. Nutrition
  4. Other Variables
  5. Low Back Pain

STATIC STRETCHING

When we talk about range of motion we are talking about the movement allowed at a joint. There is a standard range of motion that a joint can produce and it does vary. For example the elbow is a hinge joint and has a range of motion based on flexion and extension. Where the hip joint is a ball and socket allowing for circumduction, which includes flexion, extension, adduction and abduction.

We use mobility and flexibility training to change our range of motion to alleviate pain and improve performance. To simplify things think mobility exercises address the joint, flexibility exercises (stretching) address the muscles, and mobility and flexibility work synergistically to improve range of motion.

There are also many different types of stretching – static, dynamic and pre-contraction. Of course there are also sub categories to those types. For the sake of this article we are looking at static stretching, where a stretch (or muscle lengthening) is being held for a period of time.

Static stretching is either active or passive. You can translate that to be being done by yourself or with assistance. The assistance you use can be a wide variety of things like a strap or another person.

The maximal benefit comes from holding a static stretch for 20-30 seconds each. And following posture guidelines and listening to your body (aka avoiding pain) are necessary to see results in your flexibility, mobility and pain relief.

TRACTION STRETCHING

Traction stretching is a type of passive static stretch where by holding onto an object you create traction at the desired joint stretching the associated muscle(s). A good example of this is a lat traction stretch where you hold onto an object with one hand, bend your knees, and shift your hips backwards to provide traction at your shoulder as you hold on to the stationary object. Rotate your shoulders as needed to find the best stretch.

Traction stretching is highly effective for muscles of the upper body where you can use your hands as anchors.

LOW BACK STRETCHES

*Disclaimer! If you have a diagnosed herniated disk or other spinal problems, that is much different from the muscles in your low back being tight! It is also wise to look to your hamstrings first. If they are tight, stretching them will also help your low back.

Erector Spinae Twisting Stretch

This one is sure to feel amazing on low back. Holding on to a pole, chair, or anything you have at home, bend forward with your chest parallel to the ground. Rotate your hips to one side. The leg that is on the open side should have the straighter leg while the other one bends. You should feel the stretch on the side you are opening up to.

Seated OH Reach

This is one of my personal favorites for targeting my lower back. I always feel like it targets that exact spot I need. Seated with legs spread apart (only at your comfort level). Place both hands overhead. Reach toward one toe or however far you can reach. Focus on the top arm to get the most stretch through your lat and lower back.

Seated Crossover Stretch

Seated on a chair, sit with your legs about shoulder width apart and bent at 90 degrees. Take one leg and place the ankle of it on top of the other leg. Proceed to pull your knee toward your opposite shoulder. You should feel a stretch through the top of your glute to your lower back. If you need more of a stretch, walk your bottom foot outward a bit.

SHOULDER STRETCHES

Lying Chest Stretch

Lying on a bench or foam roller (Foam Roller), be sure it is centered on your back and you have room to let your arms hang off over the side. Have your core tight and back pushed into the surface you are on (this can also be done on the floor). Let your arms fall out to the side, keeping your elbows bent at 90 degrees. You should feel a great stretch in your chest.

Wall Chest Stretch

Stand next to any wall with your side facing the wall. Place your hand closest to the wall on it with your elbow bent. Within your range of motion and comfort level slowly rotate away from the wall until you feel a light stretch in your shoulder/chest. Be sure not to try and push your range of motion past what you have.

Chest Openers

Lying on your side with your knees bent and legs stacked on top of each other, start with both your arms out in front of you also stacked on each other. Open up with the top arm to reach toward the floor behind you. It is important to keep this arm in line with the other one. Again, be sure you do not push your range of motion past what you have.

HIP STRETCHES

Frog Stretch

One of my absolute favorites for hips! Start by kneeling on the floor and then take your knees as wide as you can within your range of motion. Your feet (toes, mainly) should stay together as you do this. Reach out on the ground in front of you and allow your glutes to sink back into your heels.

Kneeling Foot-Elevated Stretch

Grab a chair or coffee table, whatever height is comfortable enough for you to take a half-kneeling position and have your back foot on it. If you need a cushion for that knee use a stability pad or a blanket! Push your hips forward without arching your back and squeeze your glutes to get a great hip flexor stretch!

Seated Hip Stretch

Sitting on a chair, bring one leg up over the other just as you did for the seated crossover stretch. Instead of hugging that knee to your chest, you are going to push that knee down away from your body for a stretch in your hip flexor. Be sure to keep a tight core and neutral spine to not lean forward into the stretch.

RECOVERY TOOLS

All recovery tools below are used to accomplish myofascial release. Simply put this is an alternative medicine therapy used to treat immobility and tight muscles. By relaxing those muscles, through gentle sustained pressure, we can relieve pain and restore movement. The primary variations between products are in size, density and ergonomics. 

These are a lot of different varieties on the market and tons of new ones coming out everyday. Some of them will absolutely be worth the money. Others could be a hoax. What we suggest to all of our clients is that if it sounds too good to be true, it probably is.

These are affiliate links. While there is no cost to you when you order through them, I do make a commission. Your support, by ordering through them, is greatly appreciated!

recovery tools for post workout

THERACANE

I still remember the first time I saw this recovery tool. I felt like I was looking at torture contraption. Then a very kind physical therapist showed me how to use it on my neck and back to release my tight muscles from working at a computer, swimming, volleyball, etc. I fell in love. I carry stress in my shoulders – from my traps to rhomboids. This baby squeezes in there and can hit all those tough to find spots that you ask your massage therapist to get to. But you are doing it all yourself! Easy to store under a bed or in a closet.

REASONS TO OWN A THERACANE

  • Easiest way to target the neck and shoulders.
  • Sleek design is easy to store.

Click here to see it on amazon.

THE STICK

I can’t emphasize this product enough for runners and volleyball players. As a runner myself nothing has been as effective as The Stick in targeting the tension in my shins and calves. As a former competitive volleyball player The Stick was great to have on hand during long tournaments. Very effective for the large muscles in the lower body – quads & hamstrings. For on the go muscle tension relief this has been a go to for me. It easily fits in a gym bag or backpack. Making it a perfect companion for most sports.

REASONS TO OWN THE STICK

  • Great for targeting the lower body, especially for runners.
  • Easy to travel with – gym, competitions, vacation.

Click here to see it on amazon.

FOAM ROLLER

This is a stand by that I would recommend everyone have. It can not only be used for myofasical release, but also for mobility. You can check out our YouTube channel for mobility and recovery workouts focused on using a foam roller. We like this foam roller because it is high density, but that may not be everyone’s preference. First timers to foam rolling may find this too hard, that it is uncomfortable. Try to control your pressure on it and know that it gets better with time. Under $30 and highly functional.

REASONS TO OWN A FOAM ROLLER

  • Versatility – both mobility and myofasical release.
  • Effective – tons of data to support the use of a foam roller to improve muscle tension.

Click here to see it on amazon.

LACROSSE BALL

Simple and effective we keep a bag of lacrosse balls in our gym. I even keep one in my training bag. And I gave them as stocking stuffer gifts to my family two years ago. The size and firmness is effective at reaching deep muscles and pin pointing tight muscles. It is amazing on the arches of your feet.  Low cost investment, easy to store and highly effective.

REASONS TO OWN A LACROSSE BALL

  • Size – small enough to travel, easy to store (and lose) but highly effective at targeting small or deep muscles.
  • Doubles as a dog toy 😜

Click here to see it on amazon.

THERAGUN G3

I would consider this the “cadillac” of recovery tools. It carries the highest price point by far, but it also has the ability effectively target your entire body. The changing attachments allow you to reach large and small muscles all over. If I had to name a draw back, you can’t easily use this on your back yourself. But I’m sure your housemate, spouse, or workout buddy would be glad to trade “massages”.

REASONS TO OWN A THERAGUN

  • Percussive technology – a new approach to myofasical release that is easier to “administer” than most other recovery tools.
  • Various attachments that allow you to work muscles, large and small, all over your body.

Click here to see it on amazon.

BONUS – EPSOM SALT

Personally, I would volunteer for a bath at any moment of any day. So why not maximize my time in the bath with some epsom salt to help pull tension out of my muscles? Just kick back and enjoy the bath! Remember to drink plenty of water if you take a hot bath. Hydration is an important part to recovery during training.

Click here to see it on amazon.

NUTRITION

There is a lot of information out there saying drink this, eat that and promising some incredible results for sports performance and weight loss. In fact there is so much information that I think we have actually lost sight of food. We have lost sight of the joy of cooking. The joy of sharing a table with family and friends. The joy of food.

Yes, it is true. Food is fuel. We literally need it in order to keep our body running.

And yes, there is an entire science built around nutrition for peak athletic performance, nutrition that can treat the sick, and the nutrition we need to survive just to name a few. However, food is so many other things. It is social … creative … delicious.

On a macro level your body needs carbohydrates, proteins and lipids (fats).  And when you workout you deplete your carbohydrate stores. Which are in high demand to continue functioning the rest of the day. Your muscles also breakdown under the stress of exercise and protein repairs and builds them. So after a workout you should be consuming both carbohydrates and protein to help your body recover.

That’s it. 

I truly encourage you to keep it simple. Find some balance. And most of all have fun with food. 

OTHER VARIABLES

This by no means is an exhaustive list. Rather these are areas of recovery that I am educated enough to speak on and that I think are actionable items. Other variables to consider in your workout recovery could be things like sleep, stress, hydration and total training volume.

Nutrition is also a large component of recovery that I touched on, but it is a science of its own and I am no expert. If you have put your best foot further in all the other variables and can’t seem to nail down recovery or maybe even progress in the gym I would highly recommend speaking with a registered dietician.

MANAGING LOW BACK PAIN

One of the most common complaints I hear from my clients is low back pain or discomfort. And do you know what? The majority of them just need a stretching and recovery program to offset their lifestyle.

I have seen the most relief from incorporating a recovery program that focuses on the muscles above and below the hip. There are a decent number of muscles that are in or around your hips – 4 quad muscles, 3 hamstrings, 4 glute muscles, adductors, abductors, not to mention the muscles of the low back like your QL, lats and erector spinae and more.

Our body is one big chain reaction, inside systems and between systems. Since we are talking about the muscular system, let’s look at physical habits. When we do one habit chronically our body will have a chronic response and overtime this can cause problems, think regularly sitting for extend periods of time.

When we sit our hips and, therefore, the anterior muscles are put into flexion. That means that there is a reaction in the body where the opposite happens. In this case is it extension (the opposite of flexion) of the posterior (the opposite of anterior) muscles of the hip. When we stay in that position for regular and long intervals the muscular starts to adapt.

The muscles in flexion start to shorten. The muscles in extension start to lengthen. So you get tight in the front and loose in the back. This change in tension impacts the position of the pelvis. Which in turn creates another chain reaction. And often times you end up with low back pain.

If you are experiencing low back pain I suggest you take stock of your daily habits and see what can be adjusted to avoid chronic habits that may be negatively impacting you. In addition, I would encourage you to add activities like foam rolling, joint mobility and stretching to your week.

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8 Mobility Exercises Anyone Can Do

8 Mobility Exercises Anyone Can Do

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I highly encourage all my clients to incorporate mobility into their week. Generally leaving when and how much up to them, but these are 8 mobility exercises anyone can do. Read for a full explanation on how and why to do them and find downloadable workouts to follow at the end.

 

TABLE OF CONTENTS

  1. Child’s Pose with Traction
  2. Trap Traction
  3. 3 Point Hip Flexor 
  4. High Plank Sit Back
  5. 90/90 Hip Mobility
  6. Hip Circles
  7. Iron Cross
  8. Thoracic Extension
  9. Downloadable Workouts

HOW TO PERFORM CHILD’S POSE WITH TRACTION

Let me be clear here. Adding traction to child’s pose will shift the traditional focus to stretching your lats. If you can’t even get into child’s pose I would not suggest using this stretch for your lats.

Your lats are the largest back muscle you have. They run the length of your entire back and they are used in so many movements from throwing to pull-ups. Taking care of your lats like you do your glutes and lower body will help your posture and daily comfort.

To really target your lats using a child’s pose with traction you need to make two changes:

  1. Once in child’s pose bring both your hands across to one side and grab a stable object.
  2. Allow your hips to fall to the side as you bring your hands across.

Making these two changes to a traditional child’s pose will create traction and elongate your lat. Read the full steps below and as always be sure to stay in a pain free range of motion. And since we are doing mobility do not hold the end position for long. Simply work into your end range of motion then back to start and repeat.

STEPS FOR A CHILD’S POSE WITH TRACTION

  1. Start in child’s pose, see the first picture below, with an object on your left that you can hold on to create traction.
  2. Walking your hands to the left and grab the object.
  3. Once you have a firm grasp of the object allow your hips to fall to the right increasing the lengthening of the lat muscle.
  4. Hold for a few moments, return to start and repeat.

WHAT TO AVOID

You should never be in pain. Please stop ANY mobility you are doing if pain exists. Our bodies are designed to try and prevent injury. That doesn’t mean that we can never get hurt. Rather that we should listen to our bodies.

Our muscles consist of muscle fibers in which every fiber has a muscle spindle. The muscle spindle’s only job is to detect and regulate the lengthening of muscles. When we are doing mobility, or pushing the range of motion, we are lengthening the muscle. If we push, intentionally or unintentionally, to a point of pain the muscle spindle will be activated to PREVENT the lengthening from occurring. This is the opposite of why we want.

HOW TO PERFORM A TRAP TRACTION

Your traps, or Trapezius muscles, are one of several back muscles.  This muscles is named after it shape, a trapezoid. And it is quite large, running from the base of the head, out to the clavicle and shoulder and down the spine. Our traps help tilt, turn and stabilize at the head. They also are involved in shrugging your shoulders, stabilizing the shoulders and twisting the arms.

Basically you are using your traps all day. And there are other factors that impact your traps. Like sleep. If you are like me you like to sleep on their side, giving themselves a hug and pulling their shoulders (shrugging) up to the ears. Basically increasing the tension in my traps while I sleep, go me! I go to sleep to recover, not make things worse.

And then there is stress. If you haven’t heard, your shoulders are a very common place to “carry stress”. Simple put that means, when you are stressed you tend to shrug your shoulders. Putting more tension into those already active traps.

STEPS FOR A TRAP TRACTION

We are using a weight to produce the traction portion of this exercise, but you can just as easily use a counter or desk by grabbing underneath.

  1. Stand comfortable on two feet with a shoulder width stance with a weight in your left hand.
  2. Keeping your posture tall, but your shoulder relaxed, slowly turn your head to the right and tuck your chin towards your armpit.
  3. Find your end range of motion, hold for a few moments and return to start. Repeat this movement varying your chin location.

WHAT TO AVOID

  • Pain. As always, mobility should be pain free. Control the stretch by bringing your head into a more upright position.
  • Shrugging Shoulders. This is the opposite of what you want here. So try to relax those shoulders to get the most out of this stretch.

TIPS FOR A TRAP TRACTION

  • You don’t need a ton of weight, but if all you have at your disposal is a 5 pound weight you are better off using a table/counter/railing. Anything that you can get your hand under to provide a base for the pulling force.
  • Try working your chin from your midline out towards your armpit. There might be more than one spot that needs stretching.

HOW TO PERFORM A 3 POINT HIP FLEXOR EXERCISE

This is a variation you can take on a traditional hip flexor mobility exercise. It is by no means the only variation you can take, but you bet your bottom dollar it feels fantastic early in the morning or at the end of the day.

We commonly say “my hip flexor” is tight or “you have tight hips”, but this can be misleading. When we talk about hip flexion it is the act of bending at your hip to bring your knee towards your chest or lower your chest towards your legs. But the hip is a very dynamic joint, allowing for a very large range of motion. For example abduction at the hip with flexion will put your knee out to the side and up toward your chest.

All of this is to say that hip flexion can occur in various movement patterns, which means various hip muscles will be active. And those muscles attach at various points on your pelvis, spine and femur. So when we work to relieve “tight hips” or “a tight hip flexor” moving in various ranges of motion can be helpful. 

STEPS FOR A 3 POINT HIP FLEXOR EXERCISE

  1. Start in a split kneeling position. I suggest having something soft, like a stability pad, to kneel on.
  2. Tilt your pelvis under and squeeze your glutes.
  3. Keeping your glutes tight you lean forward then return to starting position. Point 1
  4. Reach overhead sideways towards the forward knee then return to starting position. Point 2
  5. Rotate towards the front knee. Point 3. (See pictures below.)
  6. All 3 movements combine to make the 3 point hip flexor exercise. Perform 5 reps on each side.

WHAT TO AVOID

  • Arching or extension in your low or mid back. Allowing yourself to arch or extend will produce a range of motion we are not looking for. We want the movement (of the range of motion) to be from the hip. I remind my clients to keep their core braced to serve as a reminder for a neutral posture.

TIPS FOR A 3 POINT HIP FLEXOR EXERCISE

  • Focus on tilting your pelvis and engaging your glutes. This will help increase the stretch at your hip flexor by pushing your hip into extension. You must maintain this posture with movement.
  • It is likely one movement is tighter than the other(s). Consider adding in a few extra reps in that pattern regularly.

HOW TO PERFORM A HIGH PLANK SIT BACK

With so many mobility exercises “on the market” it is hard to know why you should or shouldn’t do one. Unfortunately, without knowing your health history it is hard to know what is right or wrong for you. However, I can tell you some great reasons for doing the high plank to sit back. And if any of those reasons hits home with you, then give it ago by following the steps below. Just make sure to read the section on what to avoid.

Hip & shoulder mobility together – a nice benefit to save time and work functionally. However, this may be a drawback for you if you experience shoulder pain or limited range of motion.

Warm-up & core activation – we know that a plank requires us to use our core, so a high PLANK to sit back will be no different. Doing these will help wake up your core and warm your body to be ready for more challenging movements.

Decrease low back pain – hip mobility is linked to decrease low back pain, but so is core strengthening. Two birds, one stone. You can’t really go wrong there.

STEPS FOR A HIGH PLANK SIT BACK

  1. Start in a high plank with your feet shoulder width apart.
  2. Push through your hands, bend your knees and sink into yours hips as you “sit back”. This should mirror child’s pose in yoga, except elevated off the ground.
  3. Once you have reached your maximal “sit back” push through your toes, straighten your legs and move back to a high plank position.
  4. Repeat for desired reps. I recommend sets of 10 for a warm-up, sets of 5 for active recovery

WHAT TO AVOID

  • Be sure not to let your low back arch or your hips sag as you bring your body back into a high plank position. Keeping your core engaged the entire time will help prevent any low back arch.
  • Pain. We are always avoiding any pain or high level discomfort. Remember that there are a large variety of hip mobility exercises out there. You can certainly find another.

TIPS FOR A HIGH PLANK SIT BACK

  • This is a great warm-up exercise, but it can also be incorporated into a workout by adding a movement between reps. For example, a push-up between sit backs or step your feet in and stand-up between each rep.
  • If you have wrist discomfort when in a high plank consider using dumbbells (hex style are easiest) as the base for your hands. This will allow your wrists to stay straight, versus the flexed position they typically in during a high plank.

HOW TO PERFORM A 90/90 EXERCISE

90/90s should be included in your mobility program because they target the hip from multiple angles. Depending on what leg is in front, or your chest is facing, the joint positioning is different. Add in the process of switching from side to side and you are accessing a large range of motion, or trying to at least. 

Another unique factor is how you are using your body weight in this mobility exercise. 90/90s use your body weight, and the ground, to help increase the the end range of motion achieved on both sides. This will help to produce quick results in improve mobility.

The key is in the set-up. Starting position should be 90 degrees at knee and hip of your front and back leg. This will be awkward and unusual the first time. If you can’t get into this position try other hip mobility drills consistently and come back to this one.

Mobility is always about quality over quantity. Be calculated in your movements and listen to your body.

STEPS FOR A 90/90

  1. Start seated on the floor with your knees bent and let both of your legs fall to the same side. This will put the outside of one leg and the inside of the other leg on the floor.
  2. Adjust your upper legs so the angle between your thigh and your hip is at 90 degrees on the front and the back leg.
  3. Adjust your lower legs so the angle at your knee is at 90 degrees.
  4. Once in this position you want to apply force down into the ground from your front and back leg, working towards contact with the ground.
  5. Lean your chest forward towards the front leg, keeping your back flat.
  6. Return to to starting position and switch your legs and face the other direction and repeat.

WHAT TO AVOID

  • Anything other than 90 degrees at your hip and knee. After all, that is the whole point of the exercise.
  • Pain. Mobility or flexibility training should not be painful. Pain is an indicator that you are doing something wrong. Listen to your body.

TIPS FOR A 90/90

  • Your mobility will be challenge on each side and in transition. There is a reasonable amount of core work going on here to be able to change your leg position. Keep your upper body quiet and core braced as you go to switch sides.
  • On each side try to achieve floor contact from both your front and back leg while you slightly lean forward by hinging at your hips. That means your back stays straight!
  • There are a lot of variations of this exercise, but we consider this to be a good starting point. If switching your knees side to side isn’t your jam you can always work the forward lean on each side for a few reps before switching positions.

HOW TO PERFORM A HIP CIRCLE

Hip mobility has a large impact on low back pain. For example, tight hips can cause your posture to change and your low back to hurt. Tight hips can also cause an individual to use poor technique while lifting increasing the odds of a low back injury. Working hip mobility to restore range of motion can minimize low back pain and injury.

Increasing range of motion at the hips is also connected to improved athletic performance. Limited range of motion means your mechanics, loading pattern and ability to work efficiently will be limited as well. Opening up range of motion opens up the opportunity to access more power and translate that power to performance.

Before we jump into the steps decide whether you want to do standing or quadruped hip circles. Does it matter? An argument can be made in both directions, but for this purpose you decide. I favor the quadruped when I am indoors and or doing mobility. I use standing when I am outdoor or getting warmed-up, especially for running.

STEPS FOR A STANDING HIP CIRCLE

  1. Find your balance on one leg  by engaging your core and keeping a soft bend in the knee of the weighted leg.
  2. Once balanced raise the non-weight knee to 90 degrees.
  3. Then keeping your foot pointed at the ground rotate your hip open so your knee points to the side.
  4. Finally rotate your hip so your knee points down to the ground and your foot to the back.
  5. Bring your knee back up to 90 and follow the same steps.
  6. Repeat 5 times then reverse the steps, working hip rotation in the opposite direction.

STEPS FOR A QUADRUPED HIP CIRCLE

  1. Start on all fours, hands and knees, and brace into the ground by driving force through your limbs and engaging your core.
  2. Lift one knee off the ground and rotate at your hip raising your knee away from your body.
  3. Rotate your hip again so that your quad is parallel with the ground and your foot is pointing to the sky.
  4. Bring your knee back down to the ground and follow the same steps.
  5. Repeat 5 times then reverse the steps, working hip rotation in the opposite direction.

WHAT TO AVOID

We have said it before, but we will say it again … we are focusing on a specific range of motion. The size of the movements does not matter. We do NOT want excessive motion or a flailing body. Isolate the movement at your hip by controlling your torso and upper body.

Your hip joint is a ball and socket, which allows the joint a large range of motion. That range of motion can become limited over time. Enter mobility and flexibility training. While you are doing the exercise think about that ball and socket joint. Envision your leg moving around your hip. The rest of your body should be still or quiet.

TIPS FOR A HIP CIRCLE

  1. You can use a wall as proprioception to control the rest of your body from moving. Just line up sideways with one shoulder against the wall and maintain contact as you move through the range of motion.
    • When you are in the quadruped position it will prevent too much rocking side to side which will help control your range of motion.
    • Standing it will prevent the side bend from occurring in order to move your leg.
  2. Keep your core braced so that you do not wobble side to side and hyper focus your attention on your hip.
    • In the quadruped position you should drive your limbs into the ground & squeeze your abdominals before lifting the knee off the ground.
    • Standing you should put a slight bend in the weighted leg and engage your abdominals to help with balance and posture.

HOW TO PERFORM AN IRON CROSS FOR DISASSOCIATION

The iron cross can be helpful to establish rotational range of motion at their hips separate of the upper body. Also known as disassociation. There are a significant number of exercises that focus on disassociation of the hips and shoulders where the hips stay still and the shoulders move. Think of a split squat with arms straight forward and rotating your shoulders side to side.  There are far less that work the opposite.

The simple reason is that it is hard. To rotationally move the lower body without the upper body requires you first to be in an open chain movement pattern. Second the joint(s) that actually produce enough rotational movement are found in your thoracic spine, not your lumbar spine. And your lumbar spine is closest to the hips.

STEPS FOR AN IRON CROSS

  1. Starting laying flat on your back with your legs straight and your arms out to the side at shoulder height, palms down. Making a T with your body.
  2. Brace your core and lift one leg straight up into the air. Maintaining core tension and contact with the ground at your hands and shoulders try to cross the upright leg over toward the ground.
  3. Once you have found your greatest range of motion, keeping your shoulders down, return the leg to upright and lower to the ground.
  4. Alternate legs focusing on the same key points side to side.

IMPORTANT!

Your range of motion is limited by movement at your shoulders. Remember we are trying to create movement at the hips without movement at the shoulders. This means you may need to place a box, chair, foam roller or something elevated off the ground to work towards instead of the ground. The height of this object will depend on your range of motion.

The rotation should be felt through your thoracic spine, not your low back. If for any reason this causes discomfort in your low back stop immediately. This exercises is not for you. Seek professional help if you are looking to work on your ability to disassociate your hips and shoulders.

The range of motion from your hips can be limited by the flexibility of your hamstrings and IT band. If you experience that you should consider specific stretches, for example a standing hamstring stretch. We do not agree with using this exercise to increase flexibility of your legs.

If you experience too much of a pull or any discomfort in your legs doing this exercise you should consider bending your knee to decrease the the flexibility demand. Bending the knee will also decrease the load by shortening your force arm.

WHAT TO AVOID

This is not an entry level mobility exercise. It looks simple, but demands a person be relatively mobile and highly stable to begin with. And at very least requires you to check your ego at the door and appropriately limit your range of motion.  If you are new to mobility or stiff/tight start with a thoracic rotation exercise like side lying chest openers. These will still work on disassociation between the upper and lower body and help to contribute to improved thoracic rotation.

TIPS FOR IRON CROSS

  • Focus on the rotation occurring through your thoracic spine. I like to envision a twist through my belly button.
  • Remember upper body should stay still.
  • Bending your knee will decrease the flexibility demand on your legs and decrease the force load of the exercise.
  • More is not better. Work for controlled, quality movements and couple with rotational strength for the best results.
  • If you have any discomfort in your low back, stop immediately.

HOW TO PERFORM THORACIC SPINE MOBILITY MINI CRUNCHES

The objective of these mini crunches is to work your thoracic spine into extension. Since we spend a typical day in flexion – sitting and rounding of the shoulders. It is important to focus your attention and movement to the thoracic spine. Movement elsewhere will give you a false range of motion and could contribute to more discomfort.

For simplicity, you can think of your thoracic spine as the section where your ribs are located. It is designed to support and protect the heart and lungs via the ribcage. The range of motion is small, but the thoracic spine can move in flexion (bending forward), extension (arching backward) and rotation. Range of motion most commonly decreases in extension and rotation due to repetitive motions. Like I said above – sitting at a desk, driving, etc.

Of course age and injury can and will have an impact on range of motion. But for the average person it is your daily life style that is causing your range of motion to change, decreasing mobility and contributing to daily discomfort.

STEPS FOR MINI CRUNCHES

  1. Start with your foam roller perpendicular to your spine at the bottom of your shoulder blades.
  2. Cross your arms over your chest and plant your feet firmly on the ground.
  3. Engage your abdominals and squeeze your glutes to brace your lower body.
  4. Allow your back to extend, or round, around the foam roller as you lean back.
  5. Extend back, as far as you can go, keeping your core engaged.
  6. Return to the starting position.
  7. Perform 5 reps in one location then move the foam roller slight up your back and repeat.

WHAT TO AVOID

Our main focus here is on the mid back, or the thoracic spine. Your focus should be on creating movement in that region of the body. Avoiding movement in others.

When working on spinal mobility you have to acknowledge that your spine works synergistically, but it should also work independently. Isolating our thoracic spine is essential to creating mobility. We need to avoid movement in our lumbar spine during extension on this exercise.

TIPS FOR MINI CRUNCHES

  • You should feel no pain, movement or work in your lower back. If you do work to better engage your core.
  • Move the foam roller up only an inch or two at a time to help target individual vertebra.
  • If you are able to keep your core engaged you can extend your arms overhead to increase the the force pulling you into extension. A weight can also be held in your hands.
  • I’ll say it again … be conscious of your core, specifically keeping it braced. Doing so will help control any movement in your lumbar spine and isolate the movement in your thoracic.

WORKOUTS

There are many workouts for you to download and save. Scroll through them all to find which ones you want to try. 

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Debunking Common Fitness Myths to Get Real Results

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TRAINING YOUR CORE FOR GOLF PERFORMANCE

TRAINING YOUR CORE FOR GOLF PERFORMANCE

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In a previous article we discussed training your legs to put power behind your swing and distance on the ball. If we follow along the kinematic sequence of the golf swing we should discuss the importance of training your core for golf performance. I am not talking about crunches and six packs. Rather the transfer of power, range of motion, stability and rotational strength.

WHY TRAIN YOUR CORE FOR GOLF PERFORMANCE

There are two top reasons why if you want to positively impact your golf game you should be training your core. And they are the two most common reasons golfers come to see us. They want to relieve back pain or stiffness that they have before playing golf and worsens as they play, or that starts as soon as they swing a club a few times, or that knocks them out of commission for a few days after playing a round.

The second reason is distance. Golfers always want to add distance on to their swing. Spoiler alert – consistency is the only way to get here. Work a properly developed program with intention discipline and you will see distance. Don’t jump around from new idea to new idea thinking there is a short cut or the next greatest thing will be the answer. Now, lets dive into this a little more.

PROTECT YOUR BACK

One of the most common compensations our bodies make is for the muscles in the low back to turn on and handle a work load that is suppose to be covered by the core. Generally speaking this is a result of a weak core and/or flexibility issue, which could be the result of a chronically weak core or poor posture or prolonged sitting. But back to golf.

Golf is no exception. A weak core or poor flexibility/ range of motion can and will lead to low back pain. Appropriately training your core for range of motion, stability and then strength is essential to relieving back pain and improving your golf performance.

This brings us to the second reason to train your core.

CORE IS THE KEY TO ROTATIONAL STRENGTH

That statement, “core is the key to rotational strength”, can seem a bit obvious because clearly the core has to be strong to have strength. But there is so much more to it. Simply put the muscles used to rotate the body through the mid section will be limited in their strength abilities due to their size, purpose and range of motion. One of their true intentions is to create stability for the rest of our body. To be the foundation on which movement is built.

If we really want to be able to produce a lot of power in a rotational capacity additional muscles are going to be required. That why we discussed the importance of training your legs for golf performance last week. Power is developed from the lower body and transferred through the core. The more stability the core has the more power it can successfully transfer. And the more power transferred the more rotational strength you will have.

Your core, thinking shoulders to hips, really needs to have great range of motion + stability first. We spoke about disassociation in our last article. But it become extremely important in the core, since that is where the movement is occurring. Proper range of motion at your T-spine is needed for rotational strength.

FLEXIBILITY, STABILITY + POWER

kneeling thoracic rotations start positionAs discussed above golf is a rotational sport, starting from the ground up.  So when we are looking to take power from the very bottom of our body and release it through our upper body there are a lot of transfer points.

Proper flexibility will allow the golfer to get into the ideal range of motion to have the potential to generate maximal power. Ensuring that there is immense stability within that range of motion is essential to successfully transferring power.

The core is the main transfer point between the upper and lower body. Ensuring range of motion (flexibility) and stability here is necessary to get all of the power from your lower body to the club. And you have to consider more than just ab muscles and crunches.

Tight hamstrings will limit your ability to get into your back swing. This will decrease your range of motion and therefor ability to generate power. Poor thoracic rotation, which can be limited by a number of muscles, directly hinders your ability to access rotational strength. Your shoulder mobility will also impact how you swing a club and the demands placed on muscles. We often see low back pain stemming from poor shoulder mobility due to compensation in the swing.

When we put together a periodized program for our golfers we are looking at it from three perspectives – flexibility, stability and power. These are the pillars of our training philosophy. All three work synergistically to get the most out of your performance. A limitation in any one of them is a limitation in all of them..

We covered the basics – flexibility, stability and power – in our Pure Forged Method Series. Take a look at this article, Golf Fitness Training, for a broad overview of the topic and links to specific exercises and programs.

HOW TO TRAIN YOUR CORE FOR GOLF PERFORMANCE

This is no longer a secret, hopefully. We try to hammer it home in everything we write. To properly train for ANYTHING you need to follow the progression of range of motion, stability and then strength. Go read the sections above again and click on some of the links if you aren’t sure you understand.

Now within each of those steps your program should consider training in all planes of movement (sagittal, frontal + transverse) and using all types of muscle contractions (concentric, eccentric + isometric) to access the full potential of the muscular system. As you progress the complexity of movements and physical demands will increase to continue challenging the three pillars.

Take a look at some of our preferred exercises for disassociation and core below. Keep in mind that we like to manipulate these movements to work in various planes of movement and muscle contractions. What is listed below can be considered an outline. You want to be working in a periodized program tailored to your individual needs.

You can find our simple guide to golf performance training in our Pure Forged Method. We break it down into 3 steps mimicking the three pillars. Start here with step 1.

If you aren’t sure where to start with your own program reach out to us using the contact us button. We would love to help.

EXERCISES FOR DISASSOCIATION

Remember that the intention of disassociation drills is to get your upper and lower body to rotate independently of each other. So keep your shoulders still and rotate your hips or vice versa. If you can’t do it standing make establishing that range of motion a priority in your programming.

  • Kneeling Cable Pull to Push
  • Split Stance Straight Arm Core Rotator (BOSU optional)
  • Hanging Side Tucks

Eccentric CORE Exercises

Keep in mind that in order to really maximize this phase of the muscle contraction you want to work slow and controlled on a 5 count during the muscle lengthening phase. 

  • In to Out Core Rotator
  • Negative Decline Sit-Ups
  • 5 Count Out Ab Wheel

Concentric CORE Exercises

You should always be exercising with control and focus. Make sure you are aware of your form and muscle activation to ensure proper muscle loading and firing patterns.

  • Straight Bar Swing Rotation
  • Flexed Hang Kick-Ups or Tucks
  • Cable Pull to Push

Isometric CORE Exercises

A true isometric exercise has no movement at the intended muscle. The contraction is simply being held – no additional lengthening and shortening allowed. 

  • BOSU Plank (feet on)
  • Paloff Press (held in arm extended position)
  • Decline Bench Hold with MB Press
CONTACT US
Debunking Common Fitness Myths to Get Real Results

Debunking Common Fitness Myths to Get Real Results

Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others...

read more
Grinder Salad Recipe

Grinder Salad Recipe

I think this recipe exploded the internet last summer and since then my girl friend and I have been tweaking and perfecting the recipe that we now consider the source of truth for all Grinder Salad to come.. Some of it might be the exact ingredients or maybe it is the...

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PILATES: WHAT IS IT? SHOULD I BE DOING IT?

PILATES: WHAT IS IT? SHOULD I BE DOING IT?

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Just like finding the perfect outfit to wear, picking out the right exercise method to fit your lifestyle and goals is tailored to the individual. Due to people’s different goals and a wide range of interests there are a plethora of fitness classes, trends, and workouts available to the public. HIIT workouts, circuit training, pilates and more.

Exercising is for you and your body to make you feel your best. Just like putting on the perfect outfit! Not only does the exercise method have to match what you want to achieve, but you also have to enjoy it. If you loathe your workout it just gives you an excuse to skip it. It can be tough to find this perfect fit when it comes to exercising. Did you know that your personality plays a huge role is this?

Pilates has been one of the most popular fitness trends not only because of physical benefits, but because of the mental relaxation as well. The question is, is this just a craze? Or is it what you are missing in your workout routine? Let’s dive in and discover a bit more about Pilates.

WHAT IS PILATES?

Although Pilates has really become popular amongst celebrities and gyms everywhere, it has been around since the 1920s. Named after Joseph Pilates who founded the practice, Pilates focuses on specific exercises and movements coupled with a focus on breathing. It also puts emphasis on stretching while developing strength, stability, and balance.

We often talk about how important these factors are in your workout routine. And they become increasingly important as you age. Read more on exercising as you get older.

In fact, “Contrology” was the original name of the practice because of this focus on how you must control your body through breathing and throughout the movements. Many have compared Pilates to yoga, but with more fluidity through each pose or exercise. The biggest focus here is on technique and doing the movements precisely.

Classes usually range from about 45 minutes to an hour and go through a sequence of poses without holding as yoga does. This offers more of a challenge to the body with breathing techniques and engaging almost all of your muscles as you go through many of the poses.

There are different forms of Pilates of which the two most common are Reformer and Mat. Reformer uses equipment such as resistance bands, foot pads, a moving carriage, and straps all on one apparatus. Mat is simply that. It is done on a yoga mat with just your body as you are guided through the exercises. This is generally more accessible to people through video services or at-home Pilates.

BENEFITS OF PILATES

Pilates has a big following because of its’ emphasis on core strength and using body and mind in alignment through the class. Many have seen this as a great transition into the exercise realm when coming from classes like yoga.  There is a large draw to it for these reasons.

Other benefits include the focus on improving posture and flexibility and a big one is that it is a form of low impact training.

As discussed earlier, it is important to find an exercise mode that is suited for your needs and your desires to get active. You should not just focus on why you like it, but why it is beneficial for your body. Evaluate adding Pilates to your workout by deciding if these benefits match your goals. It is also important to look to see if the pros outweigh the cons.

DOWNFALLS OF PILATES

When you look at just the benefits of something it is easy to get a cloudy judgement. On paper, Pilates seems like an amazing way to get active. And it is! But we have to come back to the goals here. If your goal is to drop that number on the scale or see large muscular gains, Pilates may not be for you.

After all, in Pilates you are doing bodyweight exercises. You will not be able to get extreme muscle definition or strength from bodyweight. Even if you add in resistance bands or other equipment seen in reformer type Pilates, you still have a cap as to where your gains can go.

In addition, if weight loss is your goal, Pilates will most likely get you to where you want to be. Incorporating aerobic activity along with strength training will create a more well-rounded workout program. Pilates is a great supplement but doing it as your only form of exercising may not be what your need.

Pilates is a very technical and precise workout. It is not so easy to just jump into an advanced workout without proper knowledge of the exercises and order. This is not uncommon when it comes to different forms of exercises. But when you think of something like a cycling class you can understand the simplicity of hopping on a bike to join a class.

This is not to discredit Pilates, but to ensure that when you are finding the right fit for your workout you consider all the angles!

If Pilates isn’t your thing and you want a more intense form of exercise, maybe circuit training is more your speed. Go at your own pace and pick a couple of exercises to tailor to your time frame.

WHAT NOW?

I would like to emphasize that Pilates has its place in the world and the importance it puts on core and flexibility is spot on. The important things I wanted to bring to light here is that you consider your why when doing a workout. Whatever your reason for working out make sure that is in line with the workout itself, that your are enjoying it, and ultimately it is doing the RIGHT things for your body in the end.

Debunking Common Fitness Myths to Get Real Results

Debunking Common Fitness Myths to Get Real Results

Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others...

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I think this recipe exploded the internet last summer and since then my girl friend and I have been tweaking and perfecting the recipe that we now consider the source of truth for all Grinder Salad to come.. Some of it might be the exact ingredients or maybe it is the...

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TRAINING WITH A TRX

TRAINING WITH A TRX

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Let’s do a simple breakdown on training with a TRX. I want to offer some perspective on how you can use the TRX for range of motion, stability and strength. Making it a great addition to any home gym or workout program.  And I also want to give you a place to start. So I have a few workouts for you to try at the end.

 

TABLE OF CONTENTS

  1. How a TRX Works
  2. Why You Should Use A TRX
  3. Strength Training
  4. Mobility Training
  5. Tips for Using the TRX
  6. Workouts to Download
  7. Equipment

HOW A TRX WORKS

In my mind, I put the TRX into two categories. One, is that you use the TRX to increase the intensity of an exercise by making it more challenging. Two, is that you use the TRX to de-load an exercise to successfully achieve proper muscle activation and/or range of motion. The results are improved flexibility/range of motion, increased stability/balance and growth in strength/power.

This is not to say that 1 and 2 can’t happen at the same time. They work synergistically. A great example would be a plyometric exercise like a squat jump. With the TRX we can increase range of motion in the squat portion which can allow us to develop more strength. You can also ensure that you can perform a quality explosive rep within that full range of motion by having the assistance of your arms. After all a squat jump with your hips going past parallel is a huge increase in difficulty.

This is also true of a more simple exercise like a squat. But for someone who’s own body weight is too much to control down and up in a squat pattern (making it a challenging exercise for THAT individual) the TRX becomes an avenue to de-load the movement while allowing them to work within the necessary range of motion.

Let’s not forget to touch on stability/balance. If you have used a TRX before you know this.  The straps can move in all directions giving the exerciser a challenge to their balance. A good example is a push-up. If your hands are holding on to the straps and your feet are on the ground there will be a lot of instability at your upper body. You will have to work very hard to keep your form as you perform the push-up. Which will cause stabilizing muscles around your shoulders and upper body to kick on and it will really fire your core.

Isn’t that interesting? Something simple as straps hanging can have such an impact on stimulating physiological adaptations?

WHY SHOULD YOU BE TRAINING WITH A TRX

I love the TRX because it can train strength, balance, flexibility and stability. But it also can help the user scale the exercise to fit their needs. Making it a top piece of equipment even for a home gym.

The TRX website clearly states why you want to use a TRX, “… to develop strength, balance, flexibility and core stability.” Let’s discuss flexibility and range of motion, stability and strength.

FLEXIBILITY AND RANGE OF MOTION

When we talk about flexibility we are talking about muscle lengthening to improve range of motion. The TRX can be used to help us move into a greater range of motion than we would be able to on our own. Why? Because you can use the TRX as a support system, de-load the exercise and ultimately increase range of motion.

And range of motion is directly correlated to power, which is the result of strength training. But how can range of motion be correlated to power? Let me explain.

Stored elastic energy is what allows us to be explosive and powerful, whether that be for running, jumping or swinging a club. This elastic energy is stored in your muscles and you can think of your muscles as rubber bands. We want them (your muscles) to lengthen like a rubber band and then “snap back” explosively. The more you pull/stretch the rubber band the more speed it snaps back with. So the more range of motion you can access in exercise, with proper stability, allows you to have the potential for greater stored elastic energy and therefore more power.

For the lower body that support comes in the form of holding on to the foam handles with your hands. Take a side lunge, for example. If you hold the handles in your hands you will be able to use your upper body to help you control the decent (lowering) and pull yourself back up. This support or de-loading will allow you to “sit into” a deeper range of motion. If done correctly, it can also help you use the proper muscles throughout the entire movement pattern.

If you put your foot into the loop and perform a side lunge the exercise will feel entirely different. That is because you are no longer supporting yourself to achieve a greater range of motion. You are now challenging your balance, stability and strength. I consider the foot in side lunge to be an advanced variation, and I would not recommend starting here for beginners.

It is worth saying that there should never be pain when working to improve your flexibility. If you have a previous or current injury pushing yourself into a new range of motion may make things worse. You should consult a professional before trying.

STABILITY

How a TRX is designed demands you have stability in order to perform the exercises. The more challenging the exercise the more stability is required as you use the straps while moving. Including variations like single leg, single arm and adding resistance like a dumbbell will all increase the stability demand of the movement.

The TRX can also be supportive. For someone who is unsteady or recovering from an injury the TRX can be used to give them more support to remain stable through their range of motion. A great example is the squat. If you struggle to sit down to a chair without “plopping” or using your hands, the TRX can help you gain the stability to control the movement. 

Improved core stability is another advantage of training with a TRX. You can use the TRX to challenge your core stability in exercises you are already doing, like a plank or mountain climbers. Or you can more advanced exercises like a fall out or complexes that include multiple movement patterns to really tap into your core stability and muscular endurance.

As a side note, in order to have good core stability you need ALL of your core muscles to be operating effectively AND synergistically. And your core stability is important because it helps transfer force from the lower to upper body (and back), and to keep your spine healthy (and keep good posture) and prevent injuries. 

STRENGTH

And of course the TRX can help increase your overall strength. Now, used by itself you aren’t going to build large muscles or an immense amount of strength because you are using your bodyweight as the resistance.

You can add additional resistance if needed. Holding on to one handle will doing just about any movement and holding a dumbbell in the other hand is an easy way to add resistance. Think of doing a side lunge, in the large range of motion you get from holding on to the handle, but adding more resistance by holding a weight in the other hand. Another example, this time for the upper body, would be a single arm row with a weight held at the chest. This will really challenge your core strength (anti-rotation) and your back muscles.

 

TRX STRENGTH TRAINING

 

Upper Body Strength Exercises

  • Row on two feet, single foot or single arm (two feet and two arms shown)
  • Push-up with feet in or hands in (hands in shown)
  • Tricep extension or tricep dip (extension shown)
  • Squat and curl at top or bottom (top shown)

Lower Body Strength Exercises

Here are five great exercises for the TRX at various difficulty levels. If you want to take these for a test drive I would recommend starting with the glute bridge or the shrimp. Why? Well, they are the “easiest” of the five.

  • Shrimp
  • Hamstring Curl
  • Pistol Squat
  • Side Lunge
  • Glute Bridge

Core Strength Exercises

I think most people are familiar with using the TRX with feet in the straps to train your core. It’s challenging. It looks cool. But I would bet there are a few on this list that you haven’t seen before.

  • Y Sit-Ups
  • Standing Fall Out
  • Leg Supported Crunch Variations
  • Shifting Plank
  • Supported Hallow Hold
  • Mountain Climber Variations
  • Pikes and Single Leg Variations
  • Plank Kick Through
  • Plank Tucks

 

TRX MOBILITY

We talk a lot about mobility. It has become increasingly important in our sedentary world. Our joints can become so tight when we sit for long periods of time or do the same motions over and over. Most commonly we see individuals with tight anterior upper bodies (chest) and tight hips/hamstrings.

One of the main ways we can alleviate some of these aches and pains is by restoring balance at the joint through flexibility/mobility and strengthening. And these need to happen in a cooperative way because you need to have range of motion at a joint, then stability and then power. Which is why mobility training should be a part of your week!

In the exercises below we are going to use the TRX to help provide traction as we reach the end of a range of motion or to help support our body weight to increase our range of motion.

For upper body mobility we are going to target opening up the chest, releasing the lats, and working on upper back rotational mobility. The combination of these three is going to help release a lot of that tension built up from sitting, driving & everyday life. And it will feel great at the end of your workout.

When we talk about lower body mobility we are mostly talking about mobility in and around the hips. Yes, you are going to gain some mobility in the range of motion at the knee joint, but since it is a uniaxial joint that only goes in one direction it will not see as much improvement as the hip will. Since the hip is a multiaxial joint, we have to work for range of motion in multiple directions and you will feel exactly what I’m talk about when you try these exercises.

Upper Body Mobility Exercises

  • Chest Openers
  • Thoracic Rotations
  • “Wall Slides”
  • Erector Spinae/Lat Rotations
  • Lat Stretch

CHEST OPENERS

Start by having the TRX straps comfortably in hand and facing away from the anchor. Proceed with the mobility exercise by stepping forward and letting the straps gently pull your arms behind you. This will create a traction stretch within your anterior shoulder and chest. Alternate each foot you are stepping with and see if with a couple reps you can improve your range of motion.

THORACIC ROTATIONS

This is a favorite to do in our gym on the wall, but we love being able to use the TRX for an added stretch at the end. I would not recommend this until you are able to do half-kneeling thoracic rotations on the wall as seen in the PureForged Method (great for you golfers out there!).

Starting kneeling with the outside knee up and TRX straps in hand on the side. Begin by rotation away from the anchor. Keep your arms straight as you let your upper back (thoracic spine) rotate and your chest open up at the end. Keep your lower body as still as possible.

“WALL SLIDES”

Start with the TRX straps out to the side of your body as pictured above. You are going to slowly move your arms toward the ceiling while keeping your arms wide. This will allow you to work on shoulder mobility through the entire range of motion while getting some traction stretch in your shoulders toward the end.

ERECTOR SPINAE/LAT ROTATIONS

This next one is going to feel great on the lattisimus dorsi muscle (your lats) and your erector spinae muscle which runs through the middle of your back to your glutes. You are going start facing away from the anchor. Walk your feet back so that you are leaning into the straps and having a slight forward bend. Keeping your arms straight rotate from side to side to get a great traction stretch in both these muscles.

LAT STRETCH

Starting half kneeling with your knee closest to the TRX up, have the straps together as one. Grab onto the one handle with both hands and swing your arms up overhead and lean the outside hip away. This will create a great stretch down the side and through your lats.

Lower Body Mobility Exercises

  • Squat for Depth
  • Side Lunge/Squat for Depth
  • Figure 4 Stretch
  • Hip Flexor Stretch

Squat for Depth

Starting with your hands in the handles with elbows bent at your side, take a comfortable squat stance. You may want to take your feet a bit wider to allow for greater mobility. Proceed as you would with a normal squat, sitting back with weight mid-foot to heel. Come back up using your legs with assistance from the TRX.

Side Lunge/Squat for Depth

Similar to the squat, the use of the TRX here is going to allow for greater depth in that side squat/lunge. Often times people are limited moving laterally because they feel like their hip stops them. The use of the TRX is going to allow your hip to go deep, almost deeper than the knee. This is going to create a glute stretch.

Figure 4 Stretch

This is another great glute stretch that is going to allow your lower back to release as well. Start standing with the TRX straps in hand with your elbows at your side and standing on one leg. Take the other leg and cross it over so that your ankle is over the other knee. Squat normally by sitting back into your glute. You should feel a great stretch in your glutes.

Hip Flexor Stretch

This one is one of our go-tos because it is great to open up the hip flexor. You are going to start in a half-kneeling position with your back foot inside the TRX. This is going to create traction for the hip flexor to help it open up. To create a great mobility stretch, have your hips go forward by squeezing your glutes and shifting your weight forward. This will also start to work in a quad stretch. Your body will stretch what it needs to, so whichever is tighter will feel the greatest difference.

TIPS FOR USING THE TRX

  1. Keep tension on the straps. The whole point is to use the TRX for exercise. A helpful tip is to find the end point of your range of motion when you are training with a TRX. Make sure there is tension and you are in the proper stance or position.
  2. Remember the intention of the movement. I see a lot of people going crazy when they use a TRX. This results in sawing of the handles, or them sliding back and forth. It also causes a lot of sagging in the low back when doing core work.
  3. The TRX also shouldn’t rub against your arms. If that is happening you need to adjust your positioning.
  4. Make the adjustments. If the three above didn’t hammer it home let me be clear. You can make easy adjustments while using the TRX. If your angle is too hard or steep, change it and finish your reps don’t quit. If you can’t keep tension on the straps, stop adjust your positioning and resume your reps. Oh, you can’t control your hips from sagging, or the straps from swinging, or the rubbing on your arms? Stop and adjust. As always with exercise quality comes first.

TRX WORKOUTS

There are various workouts for mobility, upper, lower and core. One of my favorite things to do is mix in cardio intervals after every round. When I am doing a strength workout this breaks up the strength sets and increase my stamina. And when I am doing mobility it helps to keep variation in the workout and keep my body temperature and blood flow to muscles high.

EQUIPMENT – WHERE TO BUY A TRX

These are affiliate links. While there is no cost to you when you order through them, I do make a commission. Your support, by ordering through them, is greatly appreciated!

You can find a TRX all over the place. But if you want to support me and the Pure Fitness team you can order through this link on Amazon 😃

Now for some items you will want to use with your TRX. A high quality exercise mat. My favorite brand is Manduka because it has lasted years, I don’t slip and it is easy to clean. I linked the one I use here.

If you have a space dedicated to a home gym I would get the TRX wall anchor. This way you don’t have to worry about moving your TRX in and out of a doorway every time you want to start and end your workout.

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Debunking Common Fitness Myths to Get Real Results

Sorting Through Fitness Myths: What Really Works? If you’ve ever tried to get fit, you’ve probably encountered a flood of conflicting information. One day, carbs are the enemy; the next, they’re essential. Some say cardio is the best way to lose weight, while others...

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Grinder Salad Recipe

Grinder Salad Recipe

I think this recipe exploded the internet last summer and since then my girl friend and I have been tweaking and perfecting the recipe that we now consider the source of truth for all Grinder Salad to come.. Some of it might be the exact ingredients or maybe it is the...

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