I get up in the morning; sit down in a car, bus or train. I go to work and sit another 8 to 10 hours on a chair. After work I sit in public transport or a car again.
When I come home after all day, I „finally „sit down in front of TV. I have severe lower back pain and I don’t know, what to do.
Table of Contents
Does it sound familiar?
If yes, then, you cannot be surprised that your body is „crying „and wants to change something. Most people decide well to visit gym. Generally, it is alright, but most of these people come to gym to „sit down” again.
Nowadays gyms are perfectly designed for it. If you want to exercise with your legs, back, chest or arms, there are machines with a comfortable seat.
This article is exactly for you
If you come to gym to answer e-mails or brows on social networks, you could have stayed at home.
…if you belong to people who:
must sit in their work (on the chair at computer, in a car or anywhere else (even if you use a recliner for back pain)
you suffer from the backache you want to get rid of
Backache is caused mostly by several factors. These are not only flabby muscles which have certain tension but also contraction of those muscles which should be relaxed.
Today, we have prepared an 2 easy TRX trainings for you which really everyone can handle. When exercised regularly, it will ease your backache.
We can name them as Office trainings, because you may exercise both during lunch break in the office or at home. It is a combination of power and stretching exercises which help to correct body posture.
Exercises you can do at home or at work
How to exercise while sitting at a desk? The best exercise is MOVEMENT.
There are many articles and advice how to sit correctly at the table. Some of them are really good. But honestly, how long can you sit straight and not to bend?
Most people can do it just for a few minutes. Then again we slide into more comfortable position and we even do not realize it mostly. The arms are bent forward.
How to do office desk exercises in a right way? Your body needs office exercise which tone muscles and pull your arms and spatulas back. Don’t sit all the time!
Movement of upper limbs or legs to the front, back, up and down without the movement of the spine – isolated exercises. In a typical gym, this is a plane where we exercise 90% of machines.
2. Coronal (frontal) plane
Only on a few machines, there is possibility to work out in this plane. The movements typical for frontal plane contain movement of the spine into sides, or leaning of the body to the side. It does not mean to take a dumbbell and lean in front of the mirror.
3. Transverse (axial) plane
This is the plane which is mostly forgotten.
The truth is, it is very often used in everyday life – axial plane. In real life it is a movement by which upper part of the body or legs have to do rotating movement out of its axis.
Here are two different TRX workout plans. One shorter and the other longer. They’re both great. It depends on your time options.
#Workout No.1: 10 TRX Exercises for Lower Back Pain
Start with one round, gradually add to 3 rounds.
Total time of exercise
30 s
The break between exercises
just for set up TRX
Rounds
1 – 3
Intensity
byphysical limits
1. TRX Squat
Squat is a basic exercise for strengthening the entire body. Slight astride posture, arms raised forward, grasp TRX in front of your body, palms together – squat, raise arms upwards, palms together.
Try to push buttocks down and involve them while going up, while leaning more backwards we exercise front thighs more intensively. Back straight, right angle at knees.
2. TRX Lower Back Stretch
Contrast to the squat is very nice stretch across the back side of the body.
Video: Try an alternative → TRX Lower Back Stretch With Rotation
Isolate the hip and knee joints while doing the TRX Lower Back Stretch With Rotation.
3. TRX Plank
Quite unusual exercise, but the more they’ll love it. You will strengthen the muscles on the back side of the body and stretching the chest muscles.
Plank is an effective exercise that should be in any training plan. Complex exercise for strengthening the entire body. Beware of its proper technique.
Quite unusual exercise, but the more they’ll love it. You will strengthen the muscles on the back side of the body and stretching the chest muscles.
Video: TRX Supine Plank Exercise. Hook the TRX cables so that they hang about 12″ inches off the ground. Place your heels in the stirrups so that the tops of your feet are facing upwards.
5. TRX Standing Hip Drop
Very simple and very effective exercise. A combination of strengthening and stretching in one motion. This time, the lateral side of the body.
6. TRX High Row
Flabby shoulder blade muscles is a common problem for back pain. Avoid it with this exercise.
Video: TRX High Row Exercise. Grab both handles and face the anchor point. Extend your arms forward and keep your knuckles facing up. Pull your hands towards your shoulders and keep the elbows high and wide. The elbows are not behind the back. Adjust intensity by moving forward or back.
7. TRX Hip & Chest Stretch
Very enjoyable exercise that stretches almost the entire body.
8. TRX Torso Rotation
Strengthening the abdominal muscles is never enough. The last of toning exercises, now in a transverse (axial) plane.
Video: TRX Torso Rotation Exercise (great for developing core strength)
Video: TRX Hip Hinge Single Leg Exercise. Target Area → Hamstring & Glutes.
10. TRX Figure 4 Stretch
Video: TRX Figure 4 Stretch. Stand tall, feet shoulder-width apart. Hold the handles, keeping your arms straight. Place your left foot on top of your right quad. Slowly sit back as if you’re sitting in a chair. Use the straps to for assistance. Hold for 3 to 5 breaths and then switch sides.
After long day sitting in front of the computer your gluteal muscles are very grateful for their extension.
Exercise at least three times a week and try to limit sitting just necessary time. Your body will thank you.
Mobility – in the first part, we will focus on general mobility and stretching those parts of body which are often strained by sedentary type of job. They will help us prepare body for the following own part.
Own exercise – is divided into 3 series and three is longer rest between them. At the beginning, do one serie of each exercise and gradually you can add even 3 series.
These exercises are also suitable for TRX Yoga poses
One of the key TRX’s benefits is that you are able to complete endless number of exercises with a single training tool. TRX Suspension Trainer delivers a total-body workout.
TRX wall slides
1 series
5 reps
rest 3s
TRX hip hinge
1 series
10 reps
rest N/A
TRX T-spine rotation
1 series
3 each side
rest 15s
TRX cossak stretch
1 series
6 each side
rest N/A
1. series
TRX overhead squat
2 series
30s
rest N/A
TRX chest press
2 series
30s
rest N/A
TRX plank
2 series
4 x 10s
rest N/A
TRX hip press
2 series
30s
rest 1-2 min
Commercial break
Fetch water and we will continue in a minute. You are almost in the half of this exercise. Today, it will be longer. But the result will be visible tomorrow.
Make sure you have the right a safe TRX accessories before you start your workout:
This durable, discrete mount includes a 4.5" diameter plate made of rugged steel that attaches easily to walls, studs, or overhead beams to create a solid anchoring point for all TRX Training products.
Allows you to hang your straps off bars, poles, hooks- pretty much anything you find that will take your weight. Clip on your straps and you're ready to workout.
Allows you to easily anchor your TRX Suspension Trainer over any sturdy door frame for your workout - without damaging paint or wood.
This durable, discrete mount includes a 4.5" diameter plate made of rugged steel that attaches easily to walls, studs, or overhead beams to create a solid anchoring point for all TRX Training products.
Allows you to hang your straps off bars, poles, hooks- pretty much anything you find that will take your weight. Clip on your straps and you're ready to workout.
I get up in the morning; sit down in a car, bus or train. I go to work and sit another 8 to 10 hours on a chair. After work I sit in public transport or a car again.
When I come home after all day, I „finally „sit down in front of TV. I have severe lower back pain and I don’t know, what to do.
Table of Contents
Does it sound familiar?
If yes, then, you cannot be surprised that your body is „crying „and wants to change something. Most people decide well to visit gym. Generally, it is alright, but most of these people come to gym to „sit down” again.
Nowadays gyms are perfectly designed for it. If you want to exercise with your legs, back, chest or arms, there are machines with a comfortable seat.
This article is exactly for you
…if you belong to people who:
Backache is caused mostly by several factors. These are not only flabby muscles which have certain tension but also contraction of those muscles which should be relaxed.
Today, we have prepared an 2 easy TRX trainings for you which really everyone can handle. When exercised regularly, it will ease your backache.
We can name them as Office trainings, because you may exercise both during lunch break in the office or at home. It is a combination of power and stretching exercises which help to correct body posture.
Exercises you can do at home or at work
How to exercise while sitting at a desk? The best exercise is MOVEMENT.
Most people can do it just for a few minutes. Then again we slide into more comfortable position and we even do not realize it mostly. The arms are bent forward.
How to do office desk exercises in a right way? Your body needs office exercise which tone muscles and pull your arms and spatulas back. Don’t sit all the time!
Stand up and stretch the entire body in all 3 planes of movement:
1. Sagittal (lateral) plane
The most used plane of motion.
Movement of upper limbs or legs to the front, back, up and down without the movement of the spine – isolated exercises. In a typical gym, this is a plane where we exercise 90% of machines.
2. Coronal (frontal) plane
Only on a few machines, there is possibility to work out in this plane. The movements typical for frontal plane contain movement of the spine into sides, or leaning of the body to the side. It does not mean to take a dumbbell and lean in front of the mirror.
3. Transverse (axial) plane
This is the plane which is mostly forgotten.
The truth is, it is very often used in everyday life – axial plane. In real life it is a movement by which upper part of the body or legs have to do rotating movement out of its axis.
Here are two different TRX workout plans. One shorter and the other longer. They’re both great. It depends on your time options.
#Workout No.1: 10 TRX Exercises for Lower Back Pain
Squat is a basic exercise for strengthening the entire body. Slight astride posture, arms raised forward, grasp TRX in front of your body, palms together – squat, raise arms upwards, palms together.
Try to push buttocks down and involve them while going up, while leaning more backwards we exercise front thighs more intensively. Back straight, right angle at knees.
Contrast to the squat is very nice stretch across the back side of the body.
Video: Try an alternative → TRX Lower Back Stretch With Rotation
Isolate the hip and knee joints while doing the TRX Lower Back Stretch With Rotation.
Quite unusual exercise, but the more they’ll love it. You will strengthen the muscles on the back side of the body and stretching the chest muscles.
Plank is an effective exercise that should be in any training plan. Complex exercise for strengthening the entire body. Beware of its proper technique.
TIP: 💪 Try 30 minute TRX Total Body Workout
Quite unusual exercise, but the more they’ll love it. You will strengthen the muscles on the back side of the body and stretching the chest muscles.
Video: TRX Supine Plank Exercise. Hook the TRX cables so that they hang about 12″ inches off the ground. Place your heels in the stirrups so that the tops of your feet are facing upwards.
Very simple and very effective exercise. A combination of strengthening and stretching in one motion. This time, the lateral side of the body.
Flabby shoulder blade muscles is a common problem for back pain. Avoid it with this exercise.
Video: TRX High Row Exercise. Grab both handles and face the anchor point. Extend your arms forward and keep your knuckles facing up. Pull your hands towards your shoulders and keep the elbows high and wide. The elbows are not behind the back. Adjust intensity by moving forward or back.
Video: TRX Torso Rotation Exercise (great for developing core strength)
Another very effective stretch, this time the back of your thighs.
Video: TRX Hip Hinge Single Leg Exercise. Target Area → Hamstring & Glutes.
Video: TRX Figure 4 Stretch. Stand tall, feet shoulder-width apart. Hold the handles, keeping your arms straight. Place your left foot on top of your right quad. Slowly sit back as if you’re sitting in a chair. Use the straps to for assistance. Hold for 3 to 5 breaths and then switch sides.
After long day sitting in front of the computer your gluteal muscles are very grateful for their extension.
↓↓↓ Download TRX Workout here [PDF] ↓↓↓
#Workout No.2: 20 minute TRX Workout Plan
This TRX Workout plan consists of two parts
Mobility
7 Benefits of TRX Training – TRX full-body workouts
One of the key TRX’s benefits is that you are able to complete endless number of exercises with a single training tool. TRX Suspension Trainer delivers a total-body workout.
1. series
Commercial break
Fetch water and we will continue in a minute.
You are almost in the half of this exercise.
Today, it will be longer. But the result will be visible tomorrow.
TRX installation – How To Set Up TRX at home or outside?
How to anchor TRX properly? TRX bands can be captured anywhere. Read more to find out how can be TRX anchored correctly and safely.
2. series
3. series
How to anchor TRX in an office?
There are several methods how to anchor TRX.
TRX Door anchor
This nylon door suspension is a very practical assistant during your workout. Suspension shall be placed between the door frame and the door. See more
TRX X-mout
Simple and effective way how to anchor your TRX. TRX X-mout can be easily anchored to circumferential walls, ceiling or ceiling tiles. See more
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