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Stretching and Flexibility Exercises

flexibility training program

We may do the stretching in various ways. Each method is suitable for different situation. We will do the pre-exercise stretching in a different way than after physical load when waste products leave the body.

The stretching is different at various sports – at gymnasts, athletes and other sports.

People who spend a hard day in office or at computer do the different stretching.

It is important to keep certain regularity and methodical rules.

Most people do the stretching actively statically for removing unpleasant tension in muscles with an intention to stretch their body for better physical and mental feeling.

TRX exercise improves flexibility and locomotion. Although these terms are very similar, they are not the same.

Flexibility is connected with the ability or facility of soft tissues (muscles, ligaments etc.) to enable movement in a certain range. These basic goals should remove restrictions of movement and keep or extend the range of movement on the basis of exercise to increase flexibility.

stretching exercises for seniors

How to stretch • photo: Vicky Timón • Encyclopedia of Pilates Exercises

Dynamic exercises focused on the increase of flexibility are connected with stretching.

Stretching can be:

  • passive
  • activ
  • static
  • dynamic
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The most famous form of stretching for an average person is active stative stretching.

Passive stretching

Passive stretching includes some external power like gravitation or another person who stretches given muscle or a group of muscles. If we lie on the back for example and somebody lifts our leg to stretch bicipital muscle that is a passive stretching.

hip flexor stretches

Stretching exercises • Photo: Northfield Mount Hermon •

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Active stretching

Active stretching requires muscle power for movement and muscle stretching. To put your leg out of lying position, we have to join the hip and knee muscles, lift the leg and stretch the bicipital muscle of the thigh.

Active stretching

Active stretching exercise • photo: Bahrain Personal Fitness •

Static stretching

Static stretching includes lifting the joint and muscle stretching until its end of its possibilities and then keep this position for a certain time of stretching, usually 30 seconds or longer.

static stretching after running

Static stretching after workout • photo: Stefano Salonia •

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Dynamic stretching

Dynamic stretching also raises the range of movement, its extension but it is reached with the help of movement. Dynamic stretching uses static stretching but then it moves and repeats itself.

It means active movement until the end of movement range and back but only with a short break (if it is) until existing final point.

Stretching techniques

Stretching techniques • photo: Vicky Timón • Encyclopedia of Pilates Exercises

Techniques of dynamic flexuosity are also convenient for the movement which is not the main goal of stretching which enables fluent stretching into diagonal angles or no demanding rotating angles while the muscles remain highly strung.

dinamic stretching exercises

Examples of a dynamic stretching • photo: Vicky Timón • Encyclopedia of Pilates Exercises

This type of  flexuosity  exercise will enable you extend the movement within the tension from more angles. Active stretching (as well as static, also dynamic) also enables techniques for flexuosity  exercise called reciprocal inhibition.

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TRX training and stretching

TRX combines passive and active elements. Trainees can easily get into strung position and endure tension passively until the end of TRX which will support the log of the body and then they can actively return from strung position back and TRX exercises can be repeated according to the need.

trx flexibility stretches

TRX exercises for stretching and flexibility • phozo: Donavan Brown •

As the log of the movement on TRX is weakened, deep stretching is enabled. TRX suspension trainer is a really special tool for developing and extending the mobility and flexuosity.

It is caused especially by enabling gravitation as the „delimiter“ of another increasing of final  because it enables the body integrated movement of stretching and contraction.

TRX trainee can so stretch all chain of related and dependent muscles in a dynamic way, more than isolated stretching of certain muscles in a static way as was status quo for a long time in the attitude to flexuosity training.

Stretching on TRX can be done by dynamic and static way before or after training.

Ways of stretching on TRX

TRX dynamic stretches

We use stretching as a warmup before TRX exercise. We stretch and relax the muscles and do not stay in any position long and we change the positions quickly.

yoga stretches using TRX

Yoga stretches on TRX Suspension Trainer • photo:

TRX static stretches

We do the stretching after TRX exercise. We stay in each position until medium discomfort- 30 to 60 seconds. We move within each stretching exercise according to the progress we make.

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Exercise during the day

Morning or evening exercise has certain advantages. If we exercise in the morning, we have a feeling of new energy. We recommend warm up the muscles and connection parts before stretching.

Stretching before sleeping decreases tension which gained during the day.


We should exercise so long so that we feel tension or effort. We should exercise so that we expand the range of movement which includes joints but never beyond the border of pain.

  • Not to hold the breath
  • Relax
  • Ease stretching; we help to relax the muscle

When we do the stretching on TRX, we must be patient and allow gravitation suck deeply into every movement. We should not try to do each stretching with the power of muscle.

A great advantage of TRX for stretching is the movement in three layers 3D which enables to place the body into the angle that is optimal for tension of each muscle.

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Stretching and Flexibility Exercises
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