Today on the blog we’ll be highlighting another great tool that can be added to your exercise routine: a suspension trainer, also commonly referred to as TRX. The suspension trainer can be a great tool for using your own body weight as resistance within a strengthening program. In our PTtip video, Dr. Alex Tan, PT, DPT, demonstrates how to perform a full body workout with the use of a suspension trainer:
With the recommended tips for each exercise:
*Always make sure the suspension trainer is securely attached to your doorframe before beginning any exercise*
Suspension Trainer Rows:
- While holding the handles of the trainer in each hand, keep your feet flat on the floor, and slowly lean back with your arms straight out in front.
- In a slow and controlled movement, pull yourself toward the door and then slowly come back to start.
- Perform 3 sets of 15 repetitions.
- For added resistance and difficulty, you can increase the angle in which you’re leaning back.
- For an even greater challenge, you can perform the row with one arm while adding a trunk rotation, as demonstrated in the video.
- Again, aim for 3 sets of 15 repetitions.
Suspension Trainer Squats Tips:
- Good for helping to perfect your squat form, as the suspension trainer allows you to sit back into the squat.
- While holding the handles of the trainer in each hand, remember to keep your movement nice and controlled when lowering down.
- Aim for 3 sets of 15 repetitions.
- Single Leg Squats Tips:
- If regular squats are no longer a challenge for you, you can switch to single leg squats.
- Again, aim to sit back into the squat as you come down and to not inch forward where your knee comes past your toes.
External Rotation Strengthening of the Shoulder:
- While holding the handles of the trainer in each hand, start with your arms up at your sides and pull your hands backward in order to pull yourself forward, as shown in the video.
- Perform 3 sets of 15 repetitions.
- Again, remember to keep your movements nice and controlled.
As mentioned in our last blog, although the start of a new school year can be a busy (and exciting!) time, it’s still important to make sure you and your family are maintaining a well-balanced healthy diet, which, of course, includes starting your day with a nutritious breakfast. A few quick and easy ideas for when you’re crunched for time in the morning include homemade breakfast parfaits made with ingredients like Greek yogurt, nuts, your favorite fruit, whole grain cereal, and a dash of cinnamon and vanilla extract for added flavor! Homemade breakfast wraps or sandwiches can be another option to consider, as they’re quick and easy to prepare, especially if you plan ahead and have your ingredients readily available. Sandwiches made with a whole-grain wrap, English muffin, or bread, eggs, and a sprinkle of shredded cheese can make for a tasty breakfast option. Adding spinach or sliced tomatoes, for example, to your sandwich can be an easy way to sneak in added veggies and nutrients as well! A new season is approaching which means an array of new in-season produce will be available soon, so be on the look out for new fruits and vegetables to incorporate into your diet!
Make sure you watch the PTtip video to learn how to properly perform the above exercises, and if you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST!
*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.