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.
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:
- 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
- you would like to get in total body shape
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!
Stand up and stretch the entire body in all 3 planes of movement:
- Sagittal plane
- Coronal plane
- Transverse plane
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
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||by physical limits|
Where To Buy TRX Suspension Trainer
It is difficult to differentiate and choose from the different TRX suspension trainers available. This comparison guide can help you determine which is the right one for you.
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.
↓↓↓ Download TRX Workout here [PDF] ↓↓↓
#Workout No.2: 20 minute TRX Workout Plan
This TRX Workout plan consists of two parts
- 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
|TRX Split squat w/M fly||1 series||5 reps||rest N/A|
|TRX Split squat w/Y fly||1 series||5 reps||rest N/A|
|TRX lunge with hip flexor str.||1 series||5 reps||rest N/A|
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|
|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|
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.
How to anchor TRX properly? TRX bands can be captured anywhere. Read more to find out how can be TRX anchored correctly and safely.
|TRX squat||2 series||30s||rest 15s|
|TRX low series||2 series||30s||rest N/A|
|TRX triceps press||2 series||30s||rest N/A|
|TRX side plank||2 series||4 x 10s||rest 1-2 min|
|TRX biceps curl||2 series||30s||rest 15s|
|TRX hamstring curl||2 series||30s||rest N/A|
|TRX push up||2 series||30s||rest N/A|
|TRX torso rotation||2 series||30s každá strana||rest 1-2 min|
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
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